StrengthAxis Program Design

Kettlebell + Clubbell - October, 2024

Sep 28, 2024

∙ Paid

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Luck is the residue of preparation
- Jack Youngblood

Entering the last quarter of the year, reflect on your 2024 goals. Have you been consistent? Have you remained success oriented? Have you lived up to your personal standards? There is no better time than now to commit to your goals and aspirations.

I’ve found that the more discipline I’ve developed, the luckier I’ve become. And although training is the medium I choose to drive my lifestyle, I realize it’s also the prime mover into all of my healthy habits. Happy October everyone, let’s get it done.

Training

StrengthAxis Program Design - October introduces On The Minute (OTM) Fibonacci Ladders ie; three movements back-to-back, performed on the minute. This conditioning will challenge your strength reserves and mental persistence.

Strength athletes will challenge their grit with the Jurassic Rite of Passage, Pull Up, Slingshot Sub Chains 1 & 2, Front Squat, and Get Up. I have instructed OTM Clubbell Work biweekly for compensatory training of the six degrees of freedom.

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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

From September 21-22 I attended the TacFit Level 1 Certification in Burbank, CA. I am enamored with the rigors of the TacFit system. I have implemented their methodologies into my own training and will soon pass these methods onto you.

I’m looking forward to this holiday season for time with loved ones and my Diana. I will be MTBing twice weekly, hitting the peloton twice weekly, and performing renditions of TacFit 26 as my weekly training. I wish everyone tremendous love :)

¡Un abrazo fuerte!

John Parker

September 28, 2024

I’ve been training the King of Clubs program in addition to specific QUAL practice. I’ll alternate between a 15kg Clubbell and two 7kg Clubbells for added challenge/variety.

StrengthAxis Program Design - October, 2024

Schedule

Goals

Power, Strength, Hypertrophy, Conditioning (AXE)
1. Power: Kettlebell Plyo Swing, Dead Stop Swing
2. Strength + Hypertrophy: Clean + Press (Jurassic Rite of Passage), Pull Up, SlingShot SubChains 1 & 2, Front Squat, Get Up
3. Conditioning - Fibonacci Ladders (Three Strength Movements Back-to-Back in Ladder Format)

BOMBPROOF
1. Resiliency: Scapular Strength
2. Clubbell Training: Mill, Double Swipe, Clockwork Squat
  1. Performed On Conditioning Days for 30:00. The athlete will perform each exercise for 10:00min at the suggested volume and sequence.
  2. Progressive Overload is achieved through better form and economy of movements. Secondarily, the athlete may add volume or intensity.

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.

Conditioning - Fibonacci Ladders

October’s Program Design implements Fibonacci Ladders ie; similar to StrongFirst style training ladders like [1, 2, 3], [2, 3, 5], or [2, 4, 6] but applied to On The Minute (OTM) Conditioning. I will provide two sample training sessions in this format.