StrengthAxis Program Design
Kettlebell - November, 2024
Climb the mountains and get their good tidings. Nature's peace will flow into you as sunshine flows into trees. The winds will blow their own freshness into you and the storms their energy, while cares will drop off like autumn leaves. - John Muir
The autumn is undoubtedly the most beautiful time of year in San Diego, CA. Although blessed with near-perfect weather year round, the fall facilitates a delicate coolness that gives invitation to the bounty of the beach, hills, and desert alike.
Later this month, Diana and I will travel to Northern California to celebrate Thanksgiving with my family. In immediate proximity to the Northern Sierra Nevada, we will make the pilgrimage to Yosemite to hike and explore the iconic National Park.
Training
November’s Program Design features the high-cadence chains, the Speedball and Speedpress, for powerful and coordinated movements. I’ve included High-Tension Grinds via 7/5/3 loading with varying C Block movements hypertrophy/core training.
After athletes establish their Anaerobic Threshold Snatch numbers, they will continue snatching three times per week for the goal of improved A+A conditioning. November will challenge all athletes. Thanks for running this journey with me. Let’s get to it.
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
I just finished my second attendance of All Terrain Conditioning with StrongFirst Master Instructor, Derek Toshner. This course is valuable in teaching athletes to build Strong Endurance attributes for outdoor (and genera) physical pursuits.
As DST ends, I’m making a push: when others slow down, I speed up. With shorter days and cooler weather, my goal remains pursuing fun on the trails. MTB allows me to build my aerobic base while Kettlebells round out my power, strength, and skillset.
John Parker
October 29, 2024
My steed outside the local trails.
I finally added another 40kg “Bulldog” to my quiver. This is a worthy load as Double 40kg (80kg = 176lbs) is equal to my bodyweight. Above: Double Press, Double Floor Press, Double Front Squat (respectively).
StrengthAxis Program Design - November, 2024
Schedule
Goals
Power, Strength/Hypertrophy, Conditioning (AXE)
MED Kettlebell Chains: Speedball & SpeedPress
Strength/Hypertrophy: 7/5/3 Strength (High-Tension Grinds)
Our Strength/Hypertrophy training comes from a modified 5/3/1 approach. I have added volume to accommodate the use of double kettlebells. Since we cannot load kettlebells as heavily as barbells, I have programmed 7/5/3 volume to bolster maximal strength. These High-Tension Grinds require a diligent focus on an AMRAP (as many reps as possible) on the last set.
Conditioning - StrongFirst Snatch Plan 024
Resiliency Training
Resiliency: Scapular Strength (updated), 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
High Tension Grinds (7/5/3)
Instructions: Perform the designated number of reps for each movement based on a percentage of your 1RM of that lift. The last set is performed for As Many Reps as Possible (AMRAP).
How To Implement High-Tension Grinds
Example: Double Kettlebell Military Press with a 1RM of Double 40kg Kettlebells
Week 1: 60% of 40kg = 24kg - First set is 7 reps with Double 24kg
Week 1: 70% of 40kg = 28kg - Second set is 7 reps with Double 28kg
Week 1: 80% of 40kg = 32kg - Third set is 7 reps+ (AMRAP) with Double 32kg.
Always approximate loads by rounding up or down to nearest sized kettlebell