StrengthAxis Program Design
Kettlebell - November, 2023
I absolutely love the autumn months in San Diego. While the days remain warm and evenings cool, it’s truly the “local’s summer.” But as the days grow shorter and weather colder, it’s wise to ground ourselves in our dedicated movement practices.
Shorter days means less time outside. From our home gyms, we can double down on our strength goals, focusing on ample recovery and nutrition. So with this in mind, I’ve programmed a challenging month of power, strength, hypertrophy, and AXE.
BTW, I’m back on Instagram! I felt the call to rejoin my community of strength with new intentions and resolve for spreading the gospel of holistic wellbeing, physical robustness, and the spirit of adventure. I appreciate your support in my return. You are the reason I do this.
I will be entering a barbell cycle (Bench, Squat, Military, Deadlift) with the addition of AXE, hiking, and mountain biking. After attending Programming Demystified in Phoenix, Az. I am motivated by tried-and-true StrongFirst style programming.
Currently, I’m performing back of sets during my B Block of each major lift. As I regain my barbell strength, I’ll input kettlebell movements for each back off set ie; Double Clean + Press on my Military Press training day. Let’s get it strength family!
John Parker
October 29, 2023
Double Kettlebell Clean + Press Weight Ladder: 24kg 5+5, 28kg 4+4, 32kg 3+3, 36kg 2+2, 32kg 3+3, 28kg 4+4, 24kg 5+5
StrengthAxis Program Design - November, 2023
Schedule
Goals
Power, Strength, Hypertrophy, Conditioning (AXE)
Power: Double Kettlebell Jerk, Double Kettlebell Push Press, Power Push Up, Alternating Split Squat Jump, Jump Squat
Strength + Hypertrophy: Clean + Press, Front Squat, Pull Up
Conditioning - StrongFirst AXE A+A (Aerobic + Alactic) Hand-to-Hand Swing
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
a. Protein Intake = 1g of animal protein per ideal pounds of bodyweight.
Kettlebell Loading
Medium+ = Medium Load + 2-4kg ie; if your medium load is between 24kg-28kg, you would choose the 28kg.
Kettlebell Axe (A+A)
Alactic (Creatine Phosphate) Ballistics + Aerobic Recovery (Heart Rate in Zone 2/3)
Instructions: Perform 6 Hand-to-Hand Swings (H2H) Swings On the Minute (OTM) for the designated number of minutes. The athlete will perform their H2H swing load with a Medium/Medium+/Heavy kettlebell.
Athletes should perform fast and loose between sets to relieve tension. The athlete’s heart rate should not elevate beyond Zone 4 (Lactic 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
