StrengthAxis Program Design

Kettlebell (+ Clubbell & Barbell Options)- September, 2024

I like the dreams of the future better than the history of the past.
- Thomas Jefferson

What is your past? What is your future? How do you define yourself? It’s said that how we do one thing is how we do everything. Where is the focus? Is it in becoming well-rounded? Or is there room for improvement in your noblest of intentions?

One year from forty years young and I’ve realized my successes are built on my failures. One thing is for certain, I am the product of my endeavors. My training makes me strong. My curiosity drives my vision. My spirit makes me whole.

It is a pleasure to be accountable to a group of like-minded strength training aficionados like you. I hope that September’s program design helps you built the foundation of your myriad virtues. As always, thank you for the opportunity to serve.

Training

This month’s training focuses on improving type IIx muscle fibers. Commonly known as “contrast training” mixing slow/heavy with fast/light movements builds tremendous power and strength. I’ve included accessory exercises for hypertrophy.

I have added an addendum if you’d like to perform barbell lifts within this program. To do so, you will substitute the A BLOCK from each training sessions and perform a pyramid style of progressive overload with the selected movements. I hope you enjoy!

A Note to Readers - StrengthAxis Program Design is reserved for PAID SUBSCRIBERS. The top section of this article is a preview of  September's Program Design. There is a paywall separating the movements and their programmed volume and intensity. If you find value in my coaching expertise, please support me by becoming a paid subscriber.

What’s New With Me

In the Spring of 2023, I decided to take a break from my heavy training in favor of relieving my body from the rigors of high-tension movements. With enough rest, I am motivated to continue my pursuit of hoisting the Dinnie Stones.

I have purchased and appropriated a new barbell, weight plates, and Dinnie Stone Replica Pins from Cerberus Strength. Over the next 12 months, I will focus on three primary lifting days per week and stationary bike and MTB training 2-3x/week.

Since I’ll be lifting heavy three times per week, I’ll use the weekends for outdoor activities. I would love to get back to regular hiking so I can lift heavy stones again. A year is a long time so I’m just starting to think about my extended training.

Zercher Cycle PR: 350lbs (I’ve got more in the tank)

John Parker

August 31, 2024

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StrengthAxis Program Design - September, 2024

Schedule

Goals

1. Power, Strength, Hypertrophy, Conditioning/Aerobic Training

   1. Power: Double Kettlebell Jerk, Double Kettlebell Push Press, Power Push Up, Power Pull Up, Alternating Split Squat Jump, Jump Squat

   2. Strength + Hypertrophy: Clean + Press, Front Squat, Pull Up

   3. Conditioning - StrongFirst Plan 1050 (Modified) and Zone 2 Step Up Training

Resiliency Training

1. BOMBPROOF

   1. Resiliency: Scapular Strength

   2. Clubbell: Mill, Double Swipe, Clockwork Squat

      1. Suggested Clubbell Training (Performed as a Warm Up)

         

2. The Long Stretch

   1. High Priority Mobility: Upper & Lower

   2. High Efficiency Stretching: Upper, Midsection, Lower

Kettlebell Loading

Medium+ = Medium Load + 2-4kg ie; if your medium load is between 24kg-28kg, you would choose the 28kg.

Aerobic Conditioning

September’s programming suggestions revolve around getting outside for aerobic conditioning ie; hiking, rucking, cycling/MTB, pick up basketball, pickleball, etc.

If you need more direction, here are conditioning suggestions from my article MED Mountain Athletics: StrongFirst Plan 1050 - Template 2 (DBCJ), and Zone 2 Step Up Training performed with a loaded ruck.

StrongFirst Plan 1050 Template 2 (Modified)

Zone 2 Step Up Training