StrengthAxis Program Design

Kettlebell - May, 2024

Adopt the pace of nature: her secret is patience.
- Ralph Waldo Emerson

As the athlete advances to expert level, their inclination for rapid gains diminishes. Instead, they seek marginal improvement from skilled precision and unwavering commitment. May’s program design is oriented on building the anabolic engine.

I have programmed fan favorites in addition to a hefty load of hypertrophy-inducing movements to build durable muscle mass. In addition to the Double Kettlebell Training, athletes may choose to add Bodyweight+ loads to their daily fitness regimen.

The patient athlete reaps the benefit of long lasting movement freedom. We must rebuild our structure to handle the rigors of the changes of time. Let’s get after our May training. I can’t wait to see your progress today and for the future to come.

John Parker

April 25, 2024

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StrengthAxis Program Design - May, 2024

Schedule

Goals

1. Power, Strength, Conditioning

   • Double Kettlebell Chains - Staccato Dynamic & Stiletto Dynamic

   • Climbing Get Up, Pressing Get Up, Bridged Floor Press, Gorilla Row, 1.5 Front Squat, Reverse Lunge

   • Kettlebell AXE - Snatch, One Arm Swing, Two Arm Swing

2. [Optional] Daily Calisthenics: 50 Reps Total - Push Ups, Pull Ups, Lunges

   1. Daily Calisthenics are performed in Grease the Groove “GTG” fashion - 5 sets of 10, 10 sets of 5, or done in a row for 30 days straight. Alternate the exercises day-by-day for best results. Use Bodyweight+ Loads if you can.

Resiliency Training

1. BOMBPROOF

   1. Resiliency: Scapular Strength, Bulgarian Split Squat, Get Up (as needed)

   2. MED Clubbell Chains

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.

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Kettlebell AXE

Alactic (Creatine Phosphate) Ballistics + Aerobic Recovery (Heart Rate in Zone 2/3)

Instructions: Perform 6 Snatches, 6 One Arm Swings,* or 6 Two Arm Swings (OTM) for the designated number of minutes. Perform Snatches with a Medium Load, One Arm Swings with a Heavy Load, and Two Arm Swings with a Heavy+ Load.

*When performing Snatches or One Arm Swings, perform 6 reps on the right side on the first minute, then switch to 6 reps on the left side on the second minute. Alternate accordingly for the designated number of minutes in the AXE session.

Schedule