StrengthAxis Program Design
Kettlebell - February, 2023
Author’s Note: February’s Program Design is based off of the MEDMA. The goal? Building the athletic engine. I’ve added in high-tension grinds for muscle growth and maintenance, along with Zone 2 cardiovascular exercise for mitochondrial health and fat loss.
We will base our training on double kettlebells with a focus on anti-glycolytic conditioning using variable rep ladders and rest intervals. Our hypertrophy training comes from a modified 5/3/1 approach - I have added volume to accommodate the use of double kettlebells.
I’ve programmed the DBFS, SLDL, DBMP, DBFP, and, DBRR, DBRW with 7/5/3 volume to bolster maximal strength. 7/5/3 requires a diligent focus on high-tension and time under tension. Zone 2 Step Up Training is priority, so make sure to get a ruck or vest!
Discounts Codes for StrengthAxis Program Design Subscribers Listed Below!
Schedule:
Goals:
Power Endurance: MEDKCR Chain B & MEDMA
7/5/3 Strength (High-Tension Grinds)
Zone 2 Aerobic Endurance: MEDMA Z2ST
Resiliency Training:
Self-Massage: Upper/Lower Body, Lower Leg
Warm Up: Kettlebell Arm Bar, Kettlebell Prying Goblet Squat, OS Rocking Resets
Resiliency: Scapular Strength, Bulgarian Split Squat, Get Up
Post Workout Stretching: Prone Series, 90/90 Hip Stretch, Bretzel