The New Year beckons our commitment to unwavering self-improvement. Our Training empowers the collective in overcoming self-imposed mediocrity. We fight for discipline, integrity, and power of character. Our strength has a greater purpose.
We know it is not enough to rely on motivation - we must rise to the level of our discipline. Our training bolsters this commitment. And in striving for excellence, we reap the benefits of hard fought resilience in power, strength, and conditioning.
January’s StrengthAxis Program Design delivers on the promise of intelligent program design. We harness our strength & conditioning through MED Kettlebell Chains, High Tension Grinds, and AXE Pyramids. Our success is inevitable.
So let’s enjoy the New Year. May all of my Worthy Brothers and Sisters prosper in their goals and develop an ironclad mindset to confront their challenges. The StrengthAxis community of strength offers you unyielding support in 2024.
I am laser laser focused on achieving my Pistol Firearms Instructor Certification through Tactical Hyve in January of 2024. I practice dry firing daily, with longer live fire sessions on the weekends. Although this is yet another goal to tackle, I still make the time to improve my fitness with MED Kettlebell Strength Training.
StrengthAxis Program Design - January, 2024
Schedule
Goals
Power, Strength/Hypertrophy, Conditioning (AXE)
MED Kettlebell Chains: Speedball & SpeedPress
Strength/Hypertrophy: 7/5/3 Strength (High-Tension Grinds)
Our Strength/Hypertrophy training comes from a modified 5/3/1 approach. I have added volume to accommodate the use of double kettlebells. Since we cannot load kettlebells as heavily as barbells, I have programmed 7/5/3 volume to bolster maximal strength. These High-Tension Grinds require a diligent focus on an AMRAP (as many reps as possible) on the last set.
Conditioning - StrongFirst AXE A+A: Snatch Pyramid, One Arm Swing Pyramid
Resiliency Training
Resiliency: Scapular Strength (updated), Bulgarian Split Squat, Get Up (as needed)
High Efficiency Stretching: Upper, Midsection, Lower
Nutrition
Preferred Method 2: Standard - Breakfast, Lunch, Dinner + PWO Meal
a. Protein Intake = 1g of animal protein per ideal pounds of bodyweight.
Kettlebell Loading
High Tension Grinds (7/5/3)
Instructions: Perform the designated number of reps for each movement based on a percentage of your 1RM of that lift. The last set is performed for As Many Reps as Possible (AMRAP).
How To Implement High-Tension Grinds
Example: Double Kettlebell Military Press with a 1RM of Double 40kg Kettlebells
Week 1: 60% of 40kg = 24kg - First set is 7 reps with Double 24kg
Week 1: 70% of 40kg = 28kg - Second set is 7 reps with Double 28kg
Week 1: 80% of 40kg = 32kg - Third set is 7 reps+ (AMRAP) with Double 32kg.
Always approximate loads by rounding up or down to nearest sized kettlebell
Kettlebell Axe (A+A)
Alactic (Creatine Phosphate) Ballistics + Aerobic Recovery (Heart Rate in Zone 2/3)
Instructions: Perform 6 Snatches or 6 One Arm Swings* On the Minute (OTM) for the designated number of minutes. The athlete will perform a pyramid for both Snatches and One Arm Swings.
*When performing Snatches and One Arm Swings, perform 6 reps on the right side on the first minute, then switch to 6 reps on the left side on the second minute. Alternate accordingly for the designated number of minutes in the AXE session.
How To Implement an AXE Pyramid
The athlete will first view the total session duration ie; 24:00. They will divide that number by 3 → 24/3 = 8.
They will perform their first 8:00min of snatches with a suitable starting sized kettlebell ie; 24kg.
After completing 48 total snatches in 08:00min with the 24kg kettlebell, they will pick a kettlebell 4kg heavier for their next 08:00min.
After completing 48 total snatches in 08:00min with the 28kg kettlebell, they will pick a kettlebell 4kg heavier for their final 08:00min.
They complete their final 48 total snatches in 08:00min with the 32kg kettlebell.
For One Arm Swings, these rules apply, but the athlete will make 8kg jumps.
On weeks one and three, the athlete will perform an odd number of sets ie; 21:00 and 27:00 minutes. Perform the higher number of sets on the STRONG side, not the STRONGER side.
Athletes should perform Fast and Loose between sets to relieve tension. The athlete’s heart rate should not elevate beyond Zone 4 (lactate threshold) or the session is over for the day.
The athlete should be able to pass the “Talk Test” during all recovery periods. They should attempt to breathe solely through their nose during recovery periods.
Stop Signs: (Via Kettlebell Axe)
Speed Drop-Off
Tempo Drop-Off
Technique Change
Before A Set, Talk Test Failure or the HR ≥ LT
Muscle Burn and/or Congestion
Schedule
