StrengthAxis Program Design
Kettlebell - June, 2024
I’ve realized that idle time weakens the spirit. Without intention, we fail to realize our potential. Without structure, we falter in complacency. But with purpose, we rise to the level of our capabilities. With a path to mastery, we enliven our collective spirt.
Strength Training is a pivotal feature in my life. It has provided me elements of health, creativity, and progression. Like you, it is not only exercise, it is a kinetic expression of soul force. With purpose and gratitude, here is June’s program design.
This month’s training features the Tactical Cycle and Tactical Viking Push Press for your enjoyment. Athletes will be training the Fighter Pull Up Program along with ATG Conditioning. It’s nearly summer - so let’s enjoy our freedom to move.
John Parker
May 31, 2024
Schedule
Goals
Power, Strength, Conditioning
Double Kettlebell Chains - Tactical Cycle, Tactical Viking Push Press
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.
Double Kettlebell Loading
Anti-Glycolytic Conditioning
Instructions: Perform each ATG Conditioning session upon waking and in a fasted state. During session 1, the athlete will perform a "series" of ten repetitions every 01:00 x 2 before taking the remainder of the minute off, plus one minute. During session 2, the athlete will perform a "series" of 5 repetitions every 00:30 x 4 before taking the remainder of the minute off, plus one minute. The NL (number of lifts) of each series is 20 repetitions. For both sessions 1 and 2, the athlete will switch hand on each successive set. The athlete will focus on precise movements that display crisp and powerful technique. These training sessions should energize the athlete, not drain them.
During session 1, the athlete will start their first series at minute 00:00 by performing ten one arm swings on their right side. At 01:00, they will perform ten one arm swings on their left side. They will then rest for the remainder of the minute, plus 01:00min. At 03:00, they will perform ten one arm swings on their right side. At 04:00, they will perform ten one arm swings on their left side. They will rest the remainder of the minute, plus 01:00min. At 06:00, they will perform ten one arm swings on their right side. At 07:00, they will perform ten one arm swings on their left side. They will rest to the remainder of the minute, plus 01:00min. Refer to the above table for the overall volume of each training session. Refer to the table below for the correcting timing intervals of each session.
During session 2, the athlete will start their first series at minute 00:00 by performing five snatches on their right side. At 00:30, they will perform five snatches on their left side. At 01:00, they will perform five snatches on their right side. At 01:30, they will perform five snatches on their left side. They will then rest for the remainder of the minute, plus 01:00min. At 03:00, they will perform five snatches on their right side. At 03:30, they will perform five snatches on their left side. At 04:00, they will perform five snatches on their right side. At 04:30, they will perform five snatches on their left side. They will rest the remainder of the minute, plus 01:00min. At 06:00, they will perform five snatches on their right side. At 06:30, they will perform five snatches on their left side. At 07:00, they will perform five snatches on their right side. At 07:30, they will perform five snatches on their left side. They will rest the remainder of the minute, plus 01:00min. Refer to the above table for the overall volume of each training session. Refer to the table below for the correcting timing intervals of each session.
