StrengthAxis Program Design
Kettlebell - July, 2023
Fast is fine but accuracy is final. You must learn to be slow in a hurry. - Wyatt Earp
Double Kettlebell training demands precision. The professional masters the basics, repetitiously drilling the Deep Six until they are crisp, accurate, and deliberate.
Swing + Get Up + Clean + Military Press + Front Squat + Snatch
The professional honors the essentials until they are second nature. They divorce themself from variety, instead training what has a proven track record of success.
We eliminate the superfluous. We only change variables to accommodate progressive overload. We know that we are always ready for a fight.
July’s StrengthAxis Program Design is a challenging month. In honor of it being my birthday month (July 10, 1985), I am giving this month’s programming away for free!
I hope you enjoy the training as much as I do. There is nothing I love more in this world than resistance training. It’s an honor to share it with you.
John Parker
June 29, 2023
Easy 300lbs at 170lbs BW during my testing week for a new barbell cycle. Not bad for zero training! LFG!
StrengthAxis Program Design - July, 2023
Schedule:
Goals:
Power, Strength, Hypertrophy, Conditioning
Fighter Pull Up Program: Test max Pull Ups before starting July Programming. Read THIS article and start the Fighter Pull Up Program accordingly.
Resiliency Training:
Resiliency: Scapular Strength, Bulgarian Split Squat, Get Up (As Needed)
High Efficiency Stretching: Upper, Midsection, Lower
Double Kettlebell Loading
Author’s Note: This month’s volume is demanding. As such, if the programmed volume or intensity is too high for your needs, eliminate the A Block "Light” sets or alternatively drop the B Block volume by 20-50%. Maintain the conditioning as designed for facilitating proper body composition and power endurance.
Training Session A
A1. MED Kettlebell Chains A
Double Kettlebell Clean + Press + Squat
B1. Weighted Dip
B2. Double Kettlebell Prone Row
C1. StrongFirst Snatch Plan 044C Template 2
Training Session B
A1. MED Kettlebell Chains B
Double Kettlebell Clean + Push Press + Overspeed Squat
B1. Bulgarian Split Squat
B2. Get Up (Continuous)
C1. Two Arm Swing Intervals
Training Session C
A1. MED Kettlebell Chains A
Double Kettlebell Clean + Press + Squat
B1. Weighted Dip
B2. Double Kettlebell Prone Row
C1. StrongFirst Snatch Plan 044C Template 2
Training Session D
A1. MED Kettlebell Chains B
Double Kettlebell Clean + Push Press + Overspeed Squat
B1. Bulgarian Split Squat
B2. Get Up (Continuous)
C1. Two Arm Swing Intervals
John Parker
June 29, 2023
This is correct! Ladders are confusing at first but now you know how to read them. Have fun and let me know how everything goes.
Hi John and thank you for offering this month of free training as it's your birthday month!
Training Session A / A1. MED Kettlebell Chains A / Double Kettlebell Clean + Press + Squat
How do the ladders work please? E.g. heavy is it 3 x rounds of 1 + 2 + 3 reps e.g. 1 + 1 + 1 / 2 + 2 + 2 / 3 + 3 + 3 = rest as required?