StrengthAxis Program Design

Kettlebell - October, 2025

Sep 30, 2025

∙ Paid

Minimum Effective Dose (MED) – My Personal Application

“The secret of getting ahead is getting started. The secret of getting started is breaking your complex, overwhelming tasks into small, manageable tasks, and starting on the first one.”
– Mark Twain

I’ve always loved the phrase “putting one foot in front of the other.” Most big pursuits feel daunting at first, but consistency, even in small amounts, is the key to diligent progress. This is how the Minimum Effective Dose (MED) framework guides me.

Back in my early thirties, I set aside specific windows of time for skill acquisition. One example: earning my concealed carry weapon (CCW) license. For two years, I focused on firearm ballistics with one clear target in mind: reaching 90% proficiency.

I never cared about “mastering” gunfighting (as the chances of me ever being in a gunfight are near zero). But by setting 90% as my threshold, I created a sustainable training system: weekly dry fire + monthly live fire. This became my firearms MED.

My next pursuit is combat sports: specifically Muay Thai. I’ve trained in boxing, Tae Kwon Do, and Brazilian Jiu Jitsu before, but I’ve never pushed myself to the 90% marker. This time, I’m applying MED principles to fine tune this martial craft.

Here’s the gist of my plan: train with my coach twice a week, practice at home on the bag twice a week, keep my recovery sharp, and maintain a baseline of strength. I reserve the right to take time off for recovery based on need or scheduling conflicts.

I’ll typically train boxing on the cobra bag for 60:00. I focus on keep my hits crisp. I have just begun implementing 4-6 punch combinations.

This is my personal truth: once I found my minimums, I freed up valuable mental bandwidth. This meant more time to truly live: experiences, personal/spiritual growth, and develop my relationship with Diana. MED helped me honor my life’s purpose.

I believe that most of us already know what we should be doing. My hope is that by sharing concrete examples from my own life, my students can realize their MED potential. This process builds a foundation where progress becomes automatic.

My Current Training Notes

Training: 2x/week with my coach (technique, pads, conditioning) + 2x/week at home (heavy bag, cobra bag, 60:00 each).
Recovery: Morning recharge (foam rolling, stretching, mobility). Evening relaxation (foam rolling, stretching, recovery tools like Normatec Boots & Back Venom).
Strength & Prehab:
- Prehab: Crossover Symmetry 3x/week, “Knees Over Toes” (KOT) work for joints.
- Strength: Harambe System + KOT variations for ankles, knees, hips, wrists, elbows, 3x/week.
- Power: Kettlebell ballistics - typically OTM format with occasional Cross Modality Conditioning (using Clubbell ballistics alternating OTM)
Lifestyle Factor: I already stay active with 25+ personal training sessions a week, plus pickleball, hiking, mountain biking, snowboarding, skating — so my “formal training” is just about maintaining strength, power, and conditioning.f

Pad work with my coach Brenden Raftery.

For more ideas on minimalism and minimum effective dose, check out my articles:

John Parker

September 30, 2025

Training

October’s program design harnesses the Tactical Double Snatch + Tactical Viking Push Press - both chains perfectly suited to OTM work. I’ve included Single Kettlebell Chains (also OTM) and classic “ab” and “shoulder” movements for strength aesthetics.

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What’s New With Me

I first became obsessed with camper vehicle in the late 2000s. For 15 years I pined over the Mercedes Sprinter platform. Now in 2025, I have purchased an Entegra Launch - AWD 2.0L twin turbo diesel fully equipped: wet bath, kitchen, bed, etc.

This vehicle will allow Diana and me more frequent trips to Mammoth Mountain this winter. We will be camping this weekend, followed by a national parks trip to Utah (Zion and Bryce) later this month. I never thought God could bless me this much!

2025 Entegra Launch 19YG - Check out the off-roading light bar.

RPG anyone? Miramar Air Show - September 26, 2025

As always, I feel very lucky that you’re reading and following this program design. I am working diligently toward my goals, but also enjoying every bit of life. This writing is certainly apart of that, and I give a huge thank you for the inspiration.

John Parker

September 30, 2025