StrengthAxis Program Design
Kettlebell - September, 2023
Success usually comes to those who are too busy to be looking for it. - Thoreau
Dedicated strength athletes program their attributes by season. For me, the spring and summer months maintain my strength while focusing on conditioning and cardiovascular endurance for mountain adventures (hiking & mountain biking).
The fall and winter months focus on heavier lifting to rebuild my power & strength after an endurance-focused 6 months. I still train Zone 2-3 cardio 2x/week, but with a focus on having fun, spending time with friends, and enjoying the splendor of nature.
The StrengthAxis approach is holistic: kettlebells allow a potent blend of grinds and ballistics for improved power, strength, and conditioning within a single training session. Volume and Intensity are always adjusted to accommodate MED tenets.
Since the past several months of StrengthAxis Program Design have focused on chains, complexes, and anti-glycolytic training, this month has shifted to high-tension focus featuring the KBMP, OAPU/OAOLPU, Weighted Pull Ups and the DBFS.
Still, athletes will be performing both swings and one arm swings during each session. They are not timed. The focus of these swings is sustained power and conditioning. Although a secondary focus, you will maintain the conditioning we’ve built.
Always remember: Strength is a Skill. As such, each training session should be considered a practice, not a “workout.” Have fun with the movements, do your research, visualize, find your sticking points, and reach out for help if needed.
John Parker
August 23, 2023
Since April I have focused on “adaptation.” What do I mean? Some days I am extremely occupied with clients. The old me would get strung out an anxious that I did not have time to train.
The wiser, older me knows that Greasing the Groove and dedicated movement maintains and builds my strength much more than tearing myself down with too frequent of sessions. Adaptation is making sustainable micro adjustments.
(Look for a new article soon called Strength Microdosing on this process)
I have some favorites I’ve been performing lately: GTG Pull Ups, Dips, Grippers, OAOLPU, Military Press Pyramids, Lots of inward and outward clubbell swings with my new 25lb clubbells, hiking with my girl, mountain biking, tactical shooting every week, and rucking!
StrengthAxis Program Design - September, 2023
Schedule:
Goals:
Power, Strength, Hypertrophy
Improve One Arm Military Press Load*, Weighted Pull Up Load*, One Arm Push Up and One Arm One Leg Push Up Strength, and Grip Strength
*Week 5: Test your Military Press/Weighted Pull Up 1RM
Grip Training:
For improved grip strength, consider a pair of Captains of Crush Grippers. I use two pairs: 100lbs and 120lbs (trainer and 0.5). Perform repetitions by enclosing your fingers around the grippers and irradiating the arm/hand to full close the grippers. Grip training is to be performed in Grease the Groove fashion throughout the day.
Resiliency Training:
Resiliency: Scapular Strength, Bulgarian Split Squat, Get Up (As Needed)
High Efficiency Stretching: Upper, Midsection, Lower
Nutrition:
Preferred Method 2: Standard - Breakfast, Lunch, Dinner + PWO Meal
Kettlebell Loading
