StrengthAxis Program Design

Kettlebell & Clubbell - August, 2024

The most ancient weapon, the club, evolved over millennia into a devastatingly effective martial arts tool.

Cultural martial traditions across the plant utilized the club not just for combat but for restorative health, joint strength, grip development, and specific physical preparedness.

We see examples of this in Japanese Judo, Okinawan Karate, Iranian Varzesh-e Pahlavani, Indian Kalaripayatu, Burmese Bando, and Filipino Kali.

- Scott Sonnon in the Big Book of Clubbell Training

I’m on the journey of Clubbell mastery. Last weekend I was certified by TacFit and will apply their training philosophies alongside StrongFirst methodologies to realize physical excellence. It is my hope to inspire your journey through my experience.

Training

I encourage all of my friends, clients, and students to buy a high-quality pair of TacFit Clubbells. These tools round out what kettlebells and bodyweight cannot. If you haven’t yet procured a pair, I will offer alternatives for certain programming blocks.

In August, we continue our Kettlebell strength training alongside Clubbell pairings. I have built in essential grinds for hypertrophy and programmed challenging ATG Sprints for conditioning. Make the program your own. Adjust volume accordingly.

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A Note to Readers - StrengthAxis Program Design is reserved for PAID SUBSCRIBERS. The top section of this article is a preview of  August's Kettlebell + Clubbell programming. 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. 

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What’s New With Me

I practiced the Trial By Fire testing for my TacFit Clubbell Certification so many times that my actual test was a 6.5RPE (hell yeah). I am working with many in-person and online clients this summer and am grateful to hone a healthy mind and body.

John Parker

July 27, 2024

Full Focus - TacFit Clubbell Certification - Legacy Los Angeles, July 20-21, 2024

Successful Completion of Trial by Fire - TacFit Clubbell Certification Test

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Schedule

Goals

1. Power, Strength, Hypertrophy

   1. Bent Press, Clean + Jerk, Clean + Press, Front Squat, Bulgarian Split Squat, Seesaw Press

   2. Clubbell Pairings (Recommended): Double Swipe, Mill

   3. Essential Grinds: Double Kettlebell Seesaw Floor Press, Kettlebell Prone Row, Kettlebell Pressing Get Up to Elbow, Kettlebell Windmill

1. ATG Sprints: Two Arm Swing, Snatch, Double Snatch

Resiliency Training

1. BOMBPROOF

   1. Resiliency: Scapular Strength

   2. (More) MED Clubbell Chains + Clubbell Pairings

2. The Long Stretch

   1. High Priority Mobility: Upper & Lower

   2. High Efficiency Stretching: Upper, Midsection, Lower

Nutrition

1. Preferred Method 2: Standard - Breakfast, Lunch, Dinner + PWO Meal

   a. Protein Intake = 1g of animal protein per ideal pounds of bodyweight.

Double Kettlebell Loading

Clubbell Loading

ATG Sprints

During August’s ATG (Anti-Glycolytic) Sprints, athletes will perform a variation of the tried-and-true Kettlebell AXE protocol. They will finish the last 10:00 with a “sprint” of 10 Two Arm Swings and/or 6 Double Snatches OTM respectively.

Here’s how it works:

In session one, the athlete will perform 6 Two Arm Swings for the designated number of minutes. For the final 10 minutes, they will perform 10 Two Arm Swings OTM using a heavier load kettlebell.

In session two, the athlete will perform 6 Snatches (alternating arms by interval) for the designated number of minutes. For the final 10 minutes, they will perform 6 Double Snatches OTM using the same load kettlebells or lighter.