I never understand how people get bored. If you’re reading this, you’re probably just like me: in the pursuit of greater knowledge, deeper movement expansion, and a continual path of self-improvement. We must truly make the most of our time.
I have dedicated 2024 to learning the TacFit system. To balance my work with my personal pursuits, I have put together MED Essentials 5/4/3 Program Design to accommodate strength & hypertrophy maintenance with my TacFit specific pursuits.
Minimum Effective Dose tenets allow continual progress without the fluff. The Double Kettlebell Grinds: Clean + Press, Renegade Row, and Front Squat are our choice movements for our medium-tension 5/4/3 Program Design. Let’s get after it.
John Parker
August 2, 2024
5/4/3 Program Design
MED Essentials: Clean + Press, Renegade Row, Front Squat
Schedule
Goals
Strength + Hypertrophy - Clean + Press, Renegade Row, Front Squat
Resiliency Training
Resiliency: Scapular Strength
High Efficiency Stretching: Upper, Midsection, Lower
Double Kettlebell Loading
Program Instructions
This program should be performed with Medium Load Kettlebells. Select double kettlebells that challenge you while not frying your overall energy levels. 'Essentials' employs minimum effective dose tenets so the athlete can maintain focus on other activities and training goals. Essentials is a 5/4/3 program. This means that the Clean + Press maintains five sets, the Renegade Row maintains four sets, and the Front Squat maintains three sets during each respective session. Progressive overload increases bimonthly over a three months period. The athlete will perform four identical sessions in a two week period. Both load and volume are maintained for the four sessions before advancing the volume in the next two week block. The volume increases by 1 rep every two weeks while the load remains constant throughout.
5 SETS - Double Kettlebell Clean + Press
4 SETS - Double Kettlebell Renegade Row
3 SETS - Double Kettlebell Front Squat
Program Design
Questions? Comments? Additions? If this were a standalone program I would only add conditioning in the form of the snatch using 044C or Kettlebell AXE.
John Parker
August 2, 2024