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The Simple Life - San Diego, CA - March, 2023
StrengthAxis Program Design - April, 2023
April’s Program Design is all about hypertrophy. Featuring the Double Kettlebell Clean + Press and Double Kettlebell Clean + Front Squat, we harness high-output kettlebell ballistics and powerful grinds. These movements feature a 0+2121 tempo for maximal muscular tension.
I have added high-tension accessory lifts to our keystone movements. They are performed at a demanding 4121 tempo for increased time under tension. The athlete will finish their training sessions with dedicated Bodyweightᐩ calisthenics movements for rounding out the frame.
Discounts Codes for StrengthAxis Program Design Subscribers Listed Below!
Schedule:
Goals:
Hypertrophy: Upper Body Pushing and Pulling Musculature, Lower Body Pushing and Pulling Musculature, Midsection Strength and Stability
Clean + Press, Clean + Front Squat, Floor Press, Renegade Row, Front Squat, Single Leg Deadlift
Pull Up, Dip, ATG Split Squat, High Step Up
Resiliency Training:
Self-Massage: Upper/Lower Body, Lower Leg
Warm Up: Kettlebell Arm Bar, Kettlebell Prying Goblet Squat, OS Rocking Resets
Resiliency: Scapular Strength, Bulgarian Split Squat, Get Up (As Needed)
Post Workout Stretching: Prone Series, 90/90 Hip Stretch, Bretzel
Tactical Load
Selecting a Tactical Load requires choosing a Heavy kettlebell that can be trained with daily. It should deliver power, strength, and conditioning goals sustainably.
The Tactical Load will represent 70% of the athlete’s 1RM Double Military Press:
ie; Double 40kg 1RM → 40 x 0.70 = 28kg → Tactical Load = Double 28kg Kettlebells
The Tactical Load will be our baseline for all upper and lower body training sessions:
April’s Keystone Movements: the Double Kettlebell Clean + Press and the Double Kettlebell Clean + Front Squat maintain a 0+2121 Tempo. The accessory movements harness a challenging 4121 tempo for added time under tension.
Examples:
During the Double Kettlebell Clean + Press, the Clean is ballistic ie; performed with power and speed and there is no count specified. During the Press, the athlete will press upward from the rack with a 2” count, lockout with a 1” count, then lower back to the rack with a 2” count. They will hold the kettlebells in the rack for a 1” count before re cleaning.
During the Double Kettlebell Front Squat, the Clean is ballistic ie; performed with power and speed and there is no count specified. Starting at the top position with the kettlebells in the rack, the athlete lowers into the squat with a 4” count. They then hold the rock bottom position with a 1” count, then reverse into the upward portion of the squat with a 2” count. The athlete will hold the top position for a 1” count before starting their next squat.