StrengthAxis Program Design

Kettlebell - May, 2025

I love the idea of knowledge transfer. Taking the lead from DJ Shipley of GBRS Group, collectively sharing our skillsets creates meaningful innovation. I am in service to my students and by my efforts, I hope to deliver actionable results to my community.

Leading into the summer, we intensify our conditioning efforts to achieve high-performance attributes. We must perform our kettlebell chains, complexes, and lifts with precision and poise. I hope that you treat your training with the utmost honor.

Training

Athletes will achieve a high-output training effect in May 2025. Our foci will be the SuperNova & SlingShot series, accompanied by a host of bodyweight and hypertrophy movements. For safety, athletes must determine their ideal volume and intensity.

As my readers know, I often “over”program the volume on these sessions to ensure adequate exercise variety. However, as just the A Block could be a standalone session, choose the accessory exercises from this post and customize your own experience.*

*I have added a significant amount of “beach muscle” hypertrophy to turn your noodle arms into cannons.

What’s New With Me

I am diligently pursuing new avenues of learning. I need a change of stimulus to feel the fire of motivation that drives me to be a better man, athlete, and coach. As I knew I would, I have doubled down on my S&C efforts and hobbies to accomplish this.

I’m currently studying Precision Nutrition, the Basics of Pistol Shooting (NRA certification), and in my free time, shooting, dry firing, cycling (trainer and outdoor), all while scheduling my regular kettlebell, clubbell, and bodyweight training.

John Parker

April 30, 2025

One aspect of training which I’d like to study and improve is strength endurance protocols. You’ll see more of these programs from me in the subsequent months.

I’m experimenting with snatching again. As of now, I might employ a heavy, medium, light OTM format. However, the AnT Snatch Program worked so well before that I might do the same thing (starting the month with 10 repetitions OTM). I’ll likely snatch with the 24kg to ensure adequate recovery.

Grease the Groove! On April 29, 2025 I stayed disciplined during a busy work day and performed 5/15 of both Pull Ups (Wide Grip) and Neuro Grip Pushups. At this training was only yesterday, my triceps and lats are pretty sore.

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Schedule

Goals

1. Power Endurance: SuperNova Sub Chain 1 , Supernova Sub Chain 2. SlingShot Sub Chain 1, SlingShot Sub Chain 2

2. Strength + Hypertrophy: Pull Up, Chin Up, Dip, Step Up, Get Up, Arms, Abs

3. Conditioning: Tactical Snatch + Tactical Cycle

Resiliency Training

1. BOMBPROOF

   1. Self-Myofascial Release

   2. Resiliency: Scapular Strength 15+15+15+15/3, Tibialis Raise: 20/3, Standing Calf Raise: 20+20/3, ATG Split Squat 15+15/3, Poliquin Step Up 20+20/3

   3. Optional: Prying Goblet Squat: 45,” World’s Greatest Stretch + Rotations: 5+5/5+5, Kettlebell Arm Bar: 12kg-16kg 30”+ 30,” Dead Stop Kettlebell Swing: 24kg x 8, 32kg x 6, 40kg x 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.

Double Kettlebell Loading

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Tactical Snatch + Tactical Cycle Programming

The Tactical Snatch and Tactical Cycle are best performed on the minute (OTM). If the workload is too high, perform 2, 3 rep ladders. If performing the ladder variation, the athlete would perform the Tactical Snatch like this:

Minute 1 - 2 Rep: DBSN + DBSN→OSFS

Minute 2 - 3 Rep: DBSN + DBSN + DBSN→OSFS

Etc.

The Tactical Snatch

Power Snatch + Power Snatch + Power Snatch→Overspeed Front Squat

Focus: The DBSN requires the athletes to maximize their hip extension to power the double kettlebell overhead. In the tactical variation, the athlete performs a dip (like in the clean and jerk) to catch the kettlebells at a lower height before a full standing fixation. With practice, the athlete will realize that they can express less power to achieve the same effect. However, precision requirements increase to accomplish this athletic movement.

Benefits: Hinging, Squatting, Pulling, Pushing, Carry, Anti-Extension. The Tactical Snatch is designed for power endurance and full-body explosiveness.

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The Tactical Cycle

DBCJ + DBCJ + DBCJ→Overspeed Front Squat

Focus: The Tactical Cycle is a high-workload movement due to the distance the kettlebells must travel on each repetition. Athletes practicing this movement must ensure finesse in minimizing fatigue during each DBCJ. Athletes are wise to train their vertical projection prior to the Tactical Cycle to ensure that only necessary work is being performed. Like the Tactical Snatch, the Tactical Cycle adds one squat per series for adequate quadricep training.

Benefits: Hinging, Squatting, Pulling, Pushing, Carry, Anti-Extension. The Tactical Cycle is designed for power endurance and full-body explosiveness.

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