Cross Modality Conditioning
Kettlebell + Clubbell
Conditioning based on StrongFirst Anti-Glycolytic principles builds the athletic engine. Harnessing the power of the kettlebell + the clubbell, I have begun to practice time-efficient training sessions that cover broad bases for adventurous pursuits.
With the goal of maintaining minimum effective dose (MED) tenets, these training sessions combine two movements that encompass the Basic Movement Patterns. My goal is to produce sustainable, durable, and efficient strength & conditioning.
To make these training sessions accessible, I have capped their duration at 30:00. Though one could go longer if desired, thirty minutes is the prudent MED option. Athletes should select training loads that are challenging, but not overly strenuous.
Please enjoy Cross Modality Conditioning. I write these programs out of my own unique curiosities with the express goal of inspiring my students toward improved general physical preparedness (GPP). Please let me know if you have any questions.
John Parker
March 30, 2025
Hephaestus Athletica Clubbells
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These clubs improve upon the older generation TacFit Clubbells by offering an improved shape, balanced textured knurling, and longer length. I love their contrasted red and black color and rubber coating.
Mt Laguna, CA - 14.00mi. I learned to ride a bike at age 4. Throughout my adolescence, I raced BMX and was on the mountain biking team at UCSD. Today, I still feel like a kid every time I race down a trail on my bike. Longterm, I would like to ride 3+ times per week. Making MTB my lifestyle would mean more frequent trips, getting comfortable on my new bike trainer for zone 2 conditioning, and harnessing MTB specific strength protocols.
Current Reads
Training for the New Alpinism
AR-15 Fundamentals
As a coach, I’ve enjoyed reading books on mountain sports like Training for the Uphill Athlete and Mountaineering - The Freedom of the Hills. Training to summit big peaks introduces me to new ideas in strength, conditioning, and how to harness high levels of endurance. This book is highly detailed and contains brilliant photos and stories from climbers around the world. My readers will enjoy similarities with StrongFirst’s All Terrain Conditioning.
AR stands for Armalite - the company Eugene Stoner worked for when he developed the AR platform. Nowadays, we second amendment advocates agree that AR stands for “America’s Rifle.” I believe in absolute preparation for when or if calamity arises. This means being well versed in the function and maintenance of my carbine. This book covers everything from function, cleaning, accessorizing, and laws and circumstances where one might need to defend their life with their rifle.
Cross Modality Conditioning (CMC)
For years I’ve focused on mastering multidisciplinary strength modalities within the limits of my time and energy. Nearing 40 years young, my training schedule requires that I adapt to only the essential [using minimum effective dose (MED) tenets].
As a self-employed strength coach, my days often begin at 0400 and end at 1800. To maximize performance, I allot 40:00 before work to train mobility, strength, & conditioning. With this constraint, I always prioritize necessities over the extraneous.
I focus heavily on conditioning to prepare myself for mountain adventures with MED strength performed biweekly. I’ve tasked myself with creating cross modality sessions to accommodate both my time and energy constraints with my outdoor ambitions.
In this article I will share with you On the Minute (OTM) conditioning sessions that blend implements, exercises, and energy systems. I will also share engaging conditioning sessions that I give to my students: everyday people and athletes alike.
Ballistics
The kettlebell quick-lifts are the ideal choice for stimulating type IIa (fast twitch/aerobic) muscle fibers a la StrongFirst-style Anti-Glycolytic (ATG) training -refer to StrongFirst’s StrongEndurance, All Terrain Conditioning, and Kettlebell AXE.
OTM training sessions with Two Arm, One Arm, Hand-To-Hand Swings, and Snatches have helped me to build a durable base of anaerobic endurance with Zone 2 recovery. Lately I’ve alternated my ballistics with clubbells to stimulate further gains.
In MED Clubbell Chains, I make a case for inclusion of heavy club training within a hardstyle methodology. Clubbells make an ideal tool for conditioning since they stress multi-planar patterns that kettlebells cannot. This combination builds high resiliency.
MED Clubbell Chains
Clubbell training invokes a primal reminder of our humbled human ancestry. Quite possibly the simplest of all weapons, the club’s short and conical shape allowed single and double handed gripping for bludgeoning the enemy in hand-to-hand combat.
Cross Modality Conditioning sessions push my skill development while offering a respite from monotonous training. But perhaps the most valuable aspect: CMC drives directed attention for the athlete to stay on goal while maintaining technical output.
Energy Systems
Proper conditioning requires the athlete to pay attention to a number of variables: their perceived rate of exertion, the duration of their effort, and whether the exercise being performed is for general physical preparedness (GPP) or specific in nature (SPP).
CMC, like all StrengthAxis programs, is oriented toward GPP. Athletes are encouraged to maintain their SPP through regular practice of their favorite hobbies & sports. Here, our focus is on alternating movement durations for a total of 30:00.
Because of the power endurance requirements of kettlebell ballistics, I have highlighted my choice of work:rest ratios for OTM training (shown in the light green boxes). The 1:2 and 1:1 durations are reserved for sport specific training only.
The clubbell movements’ work:rest ratios are also highlighted in light green. Because clubbell loading is fractional to that of the kettlebell and is side dependent, its movements are performed for a higher repetition count and for longer duration.
I have found that pairing a 1:5-1:3 (10”-15”) kettlebell ballistic with a 1:3-1:1 (15”-30”) clubbell ballistic generally keeps the athlete in an anti-glycolytic heart rate zone. Though the efforts are anaerobic, the recovery HR stays aerobic (around zone 2).
The reader can see that my HR maintains close to my ideal aerobic zones during a Swing + Pendulum Side Swipe session. To achieve this intensity, I have instituted minimum loads in the movements ie; 40kg+ for the kettlebell, 35lbs+ for the clubbell.
CMC - Kettlebell Swing: 40kg 8/15:00 + Clubbell Pendulum Side Swipe: 35lbs 3+3/16:00
NL 120 + 96 - Total Duration: 31:00
CMC Loading
CMC Pairings
Author’s Note: The reader will see that I chose the Swing as my primary kettlebell ballistic. Depending on the athlete’s goal, they might choose a Swing, One Arm Swing, Hand-To-Hand Swing, or Snatch to suit their needs. The athlete can swap these movements for variety or for their specific conditioning purposes.
Kettlebell Swing + Clubbell Mill
Energy System: 1:3 + 1:1
Patterns: Hinge, Squat, Push, Pull, Rotation, Anti-Rotation
Purpose: I enjoyed paring these two fundamental movements that left me feeling energetic throughout my day. When I am concerned about recovery, I will choose these movements as they don’t create excessive soreness.
Ketllebell Swing + Clubbell Clockwork Squat
Energy System: 1:3 + 1:3
Patterns: Hinge, Squat, Push, Pull, Rotation, Anti-Rotation
Purpose: The athlete could also select a One Arm Swing performed with Clockwork Squats to get even better anti-rotation benefits. This combination introduces more squatting into the conditioning session. I would perform a session like this early in the week to allow more time for my legs to recover before weekend outings.
Kettlebell Swing + Clubbell Side Swipe + Clockwork Squat
Energy System: 1:3 + 1:2
Patterns: Hinge, Squat, Push, Pull, Rotation, Anti-Rotation
Purpose: A combination like this trains the body efficiently but requires even greater focus to stay on track (mentally). Ideally, the athlete switches their hand position and starting side for each set of the clubbell combination. Combined with creating symmetrical repetitions on each side, this combination is difficult and rewarding in its execution.
Kettlebell Swing + Clubbell Pendulum Swipe
Energy System: 1:3 + 1:3
Patterns: Hinge, Squat, Push, Pull, Rotation, Anti-Rotation
Purpose: Similar to the above pattern, the Clubbell Pendulum Swipe focuses more on upper body training with its elimination of the Clockwork Squat. An athlete who cycles might perform a session like this prior to a long ride to ensure the upper body stays conditioned while the legs get a stimulus for recovery.
Bonus
Double Kettlebell Snatch + Clubbell Swipe to Flag Cast
Energy System: 1:3 + 1:3
Patterns: Hinge, Squat, Push, Pull, Anti-Rotation
Purpose: I don’t normally select the DBSN for a kettlebell ballistic since it is slower in its execution to the other quick lifts listed above. However, I love the DBSN for it’s athletic component. I paired it with a moderately loaded Double Clubbell Swipe to Flag Cast to ensure my arms got as high of a training effect as my legs.
Variable Duration Movements
Here are examples of conditioning sessions that I might give to a regular client with the express purpose time-efficient, anti-glycolytic training (and fat loss).
Kettlebell Swing + Double Kettlebell Push Press
Energy: 1:5-1:4 + 1:4-1:3
Patterns: Hinge, Squat, Push, Pull, Rotation, Anti-Rotation
Purpose: Because the load of the single kettlebell swing alternated with the double kettlebell push press are close in mass, I have kept the work:rest ratio similar between both movements. This training would greatly improve power endurance and even build muscle with a high enough volume.
Kettlebell Swing + Explosive Step Up + Ice Skaters
Energy: 1:4 + 1:3 + 1:1
Patterns: Hinge, Squat, Push, Pull, Rotation, Anti-Rotation
Purpose: Certain students will always think that they should be going hard(er) in each training session. It’s up to the coach to properly educate the client on energy system utilization, but sometimes its to no avail. You have to smoke them (or have them think they’re getting smoked) for their own good.
In a training session like this, the athlete would perform kettlebell swings in a 1:3 work:rest ie; 15”:45” on the next minute, perform alternating Explosive Step Ups 1:2 -20”:40”, then Ice Skaters for 1:1 - 30”:30.”
Cross Modality Conditioning Conclusion
Readers will notice that I have selected the Swing as my main kettlebell ballistic. As noted, and dependent on the athlete’s needs, they may select their choice of ballistic and kettlebell load for both variety and their specific or general preparedness goal.
The Kettlebell (One and Two Arm) Swing are my choice movement because they allow me high power output with easy recovery. Since the clubbell pairings often train rotational/push/pull patterns, I keep the kettlebell ballistic consistent in each session.
Experienced clubbell athletes should ensure intensity by selecting the heaviest club they can safely train with during each chain. I recommend performing CMC first thing in the morning in a fasted state for enhanced mitochondrial gains + fat loss.
Although I’ve merely scratched the surface of the potential of Cross Modality Conditioning, it was fun for me to write this article and experiment with the protocols. They are gentle on the body and effective in enhancing GPP endurance.
John Parker
March 30, 2025
