Every athlete has a training preference: some prefer minimalistic consistency, while others require stimulating variety. You might find insight in using the Braverman Personality Type Assessment, but chances are you already know your phenotype.
For the past decade I have used low volume, high-tension kettlebell grinds to stimulate strength and hypertrophy while employing kettlebell ballistics for power endurance and conditioning. Why change the program when it’s working so well?
Although each StrengthAxis Program Design employs similar movements, there are slight variations in loading and volume for select attribute building. As we enter the Fall Season, we shift to heavier strength and hypertrophy style loading parameters.
Kettlebell training is minimalist and utilitarian. Push, Pull, Squat, Hinge, Rotate - these are the dynamics of the well-rounded athlete. So with shorter days and cooler weather, let’s use the Autumn to rebuild and adapt to our maximal & relative strength.
John Parker
September 26, 2023
Summer’s training has treated me well. Although I’ve dropped down to biweekly kettlebell training, I’ve consistently used Clubbells for rotational and grip strength. I have been riding my mountain bike 2-3x per week (hence my low body fat), and started training Muay Thai for self defense.
My life revolves around my training: it is the mortar of my passion of movement and my career in training. What I love about a training-focused lifestyle is that I know all my decisions directly affect what I do. What does your training do for you? What do you do for your training? I would love to know your answers.
StrengthAxis Program Design - October, 2023
Schedule
Zone 2 Cardio: Zone 2 Step Up Training, Rucking, Mountain Biking, Hiking, Trail Running, Swimming, Exercise Bike.
Goals
Strength, Hypertrophy, Power Endurance
Time Under Tension (TUT) in Bent Press, Clean + Press, Front Squat, Seesaw Press, Bulgarian Split Squat, Pressing Get Up, Improve Power Endurance and Conditioning: One Arm Swing, Two Arm Swing, Long Cycle, Double Snatch
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.