I’m nearing the end of a six month contemplative period in my life. My reflection on training, lifestyle, and the pursuit of growth has culminated in a fresh perspective on my “why.” God gave me the answer I sought: I am here to teach others by example.
I began to struggle late last year: a busy personal training schedule left me little to no time for my own training, hobbies, or recreation. I am rectifying this by reducing my workload, raising my prices, all while structuring my life around MED principles.
To live a life of virtue, joy, and service, I have returned to my mindfulness practice with care to eliminate distraction. Change requires diligence - so I maintain patience in my goals, allowing discipline to drive my action, while always leading with love.
Upon finishing this month’s programming, I feel worthy of my position as a strength coach. My students have allowed me to learn, innovate, and progress hardstyle kettlebell training. With great pride, I offer you my rigorous work and encouragement.
Training
Chains and complexes are the most viable options for the minimalist strength athlete. The SPEAR and Tactical Viking Push Press are July’s base and are supported by Rite of Passage [Clean + Press] OTM ladders. We have lots of military pressing ahead!
Because Plan 024 (Anaerobic Snatch Protocol) is undeniable for fat loss, high-powered conditioning, and building a bulletproof base, it will be trained 2-3x weekly. However, I encourage all of my students to make volume/intensity changes for their needs.
A Note to Readers - StrengthAxis Program Design is reserved for PAID SUBSCRIBERS. The top section of this article is a preview of July'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 and my family by becoming a PAID SUBSCRIBER.What’s New With Me
I am training the Rite of Passage (32kg) and AnT Snatch Protocol (24kg) to rebuild my strength & conditioning base. For cardio, I have been walking, rucking, and hiking. I’ve kept my programming very simple to allow space to heal, progress, and thrive.
I am returning to variable resistance training (VRT) in July using my new Harambe System. What I love about VRT is that it is extremely challenging while being easy on the joints. This tool is invaluable for functional muscle mass. Gotta look good, right?
Harambe System - the best VRT product on the market. I am looking forward to training deadlifts on the Cyber Plate, which has rollers on all sides to improve the strength curve.
I will celebrate my 40th birthday on July 10 and am excited for a road trip to the Eastern Sierra to climb big peaks with my Diana. I am currently searching for a new firearm goal and am thinking of entering 3 gun shooting competitions. Life is good!
John Parker
June 30, 2025
Although I can press heavier, I have taken a long break from MP grinds. I’m currently working on my base by building volume with the 32kg kettlebell - which I view as the beginning of “heavy.” It’s a manageable load, or a 7/10, where I can make continuous progress.
Summit of Mt. San Antonio (Mt. Baldy) on June 14, 2025. Elevation 10,064’ - Roundtrip 05:00 hours, 14.00mi.
Diana and I have been enjoying evening walks. There is something amazing about walking after dinner - it aids digestion, turns on the parasympathetic nervous system, encourages conversation, and gets us out into nature.
After attending Tactical Hyve’s Pistol/Carbine 2, I have been diligently practicing my transitions between carbine (AR) and pistol (G19). Hard work is paying off. I’ll attend Pistol/Carbine 3 in October.
Schedule
Goals
Power Endurance: SPEAR + Tactical Viking Push Press
Strength + Hypertrophy: Rite of Passage [Single Kettlebell Clean + Press/Double Kettlebell Clean + Press], Get Up, Bent Press, Pistol Squat, Walking Lunge
Conditioning: Anaerobic Snatch Protocol (AnT Plan 024)
Resiliency Training
Resiliency: Scapular Strength 15+15+15+15/3, Tibialis Raise: 20/3, Standing Calf Raise: 20+20/3, ATG Split Squat 15+15/3, Poliquin Step Up 20+20/3
Optional: Prying Goblet Squat: 45,” World’s Greatest Stretch + Rotations: 5+5/5+5, Kettlebell Arm Bar: 12kg-16kg 30”+ 30,” Dead Stop Kettlebell Swing: 24kg x 8, 32kg x 6, 40kg x 4
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
Conditioning
Some of my students have already completed the AnT Snatch Protocol in December, 2024. For those performing Plan 024 for the first time, follow the instructions below. For the veterans of 024, add 1 repetition from the previous volume from the prior plan completion.
StrongFirst Snatch Plan 024
Per the All Terrain Conditioning Manual - All Copyright Reserved
The goals of the plan are:
Fat loss.
“Conditioning” for sports and activities of significant duration and moderate strength demands (obstacle course racing, etc.).
Building an aerobic base for sports and activities of brief duration and moderate strength demands (e.g., the TSC snatch).
Anaerobic Threshold (AnT) Snatch Test
Select a kettlebell you can snatch for a minimum of 100 reps in 5min according to the TSC rules.
Do your sets OTM, alternating arms every minute. Use the exact technique and power you would use for the TSC or SFG snatch (explosive but relaxed, about 50% effort).
E.g., minute one 5L, minute two 5R, etc. For the first 5min do sets of 5, for the next 5min sets of 6, then sets of 7 reps, etc.
Walk around and shake out the tension between sets. Speak several short sentences right before each set (when the timer shows ~50sec). At some rep count you will reach the point when you are no longer able to do it. Stop and note the rep number, the estimated AnT rep count.
Following is a sample test. You may finish at a different rep count.
Here is how my test looked:
My AnT is 9 reps. You’ll see below that I perform 7 reps (AnT -2reps) for the next month. Because I have performed this test before (2021), I knew that starting at 5 reps would have made the test much longer than needed. Starting at 7 was pragmatic for my purposes.
Training Session Organization
Per the All Terrain Conditioning Manual:
You will be snatching three times a week for 20-50min doing (AnT -2reps) OTM E.g. if you failed the talk test at 10 reps, do sets of 9. If you find that you are unable to pass the talk test at some point in the session or your muscles start burning, call it a day and next session and after subtract one more rep (AnT-3).
