StrengthAxis Program Design
Kettlebell - March, 2023
March’s Program Design is based off of MEDMA, Bodyweightᐩ Daily Training and StrongFirst Anti-Glycolytic Protocol: Snatch Plan 044C. This program design is my first attempt at “Tactical” training: total preparedness for tactical athletes and adventurers.
Our goals remain simple: MED power, strength, and conditioning. I have designed these training sessions to be completed in under 45min. Bodyweightᐩ Daily Training will be completed during an afternoon session. We will establish a “Tactical Load” for all sessions.
This will be a challenging month. If for any reason work or family obligations arise, skip the Bodyweightᐩ Daily Training and either make it up on a separate training day, or miss it all together. One missed training session is not of concern for the dedicated tactical athlete!
Discounts Codes for StrengthAxis Program Design Subscribers Listed Below!
Schedule:
Goals:
Anti-Glycolytic Training: StrongFirst Snatch Plan 044C Template 2.
Military Press, Weighted Pull Up, Pistol Squat, Double Kettlebell Front Squat
Bodyweightᐩ Daily Training
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 current 1RM Military Press:
ie; 44kg 1RM - 44 x 0.70 = 30.8 rounded to 32kg.
The Tactical Load will be used specifically for Snatch Plan 044C, Climbing Get Ups/SLDLs, and the strength accessory exercises. If your MP 1RM dictates a lighter Tactical Load than expected, choose according to this simpler recommendation:
The Climbing Get Up
The Climbing Get Up is a variation built on performing laddering reverse lunges during the first and second phases of the training session. The Climbing Get Up uses the Tactical Load and develops impressive full body strength for tactical readiness.
1+1(3) Climbing Get Up
The Climbing SLDL
The Climbing SLDL uses the Tactical Load for an ipsilaterally balanced strength and stability movement. The Climbing SLDL develops impressive hip and midsection durability oriented toward locomotive movements for the tactical/adventure athlete.
