StrengthAxis Program Design

Kettlebell - February, 2024

You must understand that there is more than one path to the top of the mountain. 

- Miyamoto Musashi, A Book of Five Rings

In our pursuit of strength, we strive for continual improvement. Our practice embodies a spirit of growth; instilling confidence, determination, and poise. The kettlebell is our vehicle of excellence, our programming is our path to the summit

Well-articulated program design is the roadmap to success. As a coach, I have employed these scientifically validated methods throughout my career. StrengthAxis Program Design is the culmination of simplified kettlebell strength and conditioning.

Thank you for trusting me with your training. Writing these programs takes time, patience, and constant practice. I have combined powerful MED Kettlebell Chains, trusted StrongFirst protocols, and tactical loading for your success in February, 2024.

I’m still enamored with Clubbells and have been approaching my training with a focus on conditioning ie; 00:30 intervals with 00:30 off - 1:1 work:rest ratio. As I continue my journey, I hope to offer specific Clubbell tutorials so that we can successfully institute them in our training protocols. I have noticed immense gains in my rotational and frontal plane power along with immediately noticeable benefits to my grip strength.

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StrengthAxis Program Design - February, 2024

Schedule

Goals

1. Power, Strength, Conditioning

   1. MED Kettlebell Chains: PowerCycle, SupraCycle

   2. Strength/Hypertrophy (tactical load): Climbing Get Up, Climbing SLDL, Bent Press Ladder, Racked Reverse Lunge Ladder

   3. Conditioning (tactical load): Snatch Plan 044C, One Arm Swing Plan 044C

Resiliency Training

1. BOMBPROOF

   1. Resiliency: Scapular Strength, Bulgarian Split Squat, Get Up (as needed)

   2. Clubbell Inward/Outward Mill + Side Swing: 5+5/4

2. The Long Stretch

   1. High Priority Mobility: Upper & Lower

   2. High Efficiency Stretching: Upper, Midsection, Lower

Nutrition

1. Preferred Method 2: Standard - Breakfast, Lunch, Dinner + PWO Meal

   a. Protein Intake = 1g of animal protein per ideal pounds of bodyweight.

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/Swing Plan 044C, Climbing Get Ups/SLDLs, Bent Press, and Reverse Lunge. If your MP 1RM dictates a lighter Tactical Load than wanted, try 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.

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.

Bent Press Ladders

The kettlebell athlete will perform a succession of Bent Presses with their tactical load. The purpose of this movement is to bring the shoulder through horizontal abduction while stimulating rotation of the thoracic spine during the athletic hinge.

Racked Reverse Lunge

The Racked Reverse Lunge uses the tactical load for enhanced midsection stability in a reverse lunging pattern. This movement primarily trains strong hips with a focus on total-body tension in a safe and functional unilateral locomotion pattern.

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Snatch and One Arm Swing Plan 044C