StrengthAxis Program Design
Kettlebell - April, 2024
Though I do not believe that a plant will spring up where no seed has been, I have great faith in a seed. Convince me that you have a seed there, and I am prepared to expect wonders. - Henry David Thoreau
What wonders do we create in ourselves? Like I’ve written before, our physical training is the vehicle of our life’s trajectory. So how will we use our passion, our discipline, and our unwavering spirit to create a truly beautiful and meaningful life?
With an increase in daylight and a livening of spirit, the Spring months represent rebirth. What a beautiful chance to instill discipline in our pursuits and deepen our commitment to purpose. With impending and joyful devotion, we are reborn.
April’s program design focuses on building our base of strength and hypertrophy. With tempo-based grinds, Bodyweight+ calisthenics, and an option of MED Clubbell Chains or SlingShot Sub Chains 2 & 3, massive gains await you my worthy brothers.
If you haven’t checked out my latest article, MED Clubbell Chains, I would appreciate your reading. I would love it if all of my students bought their own TacFit Clubbells to practice this high-output skill. Thank you for your support. Enjoy your training.
John Parker
March 26, 2024
Clubbell Two Arm Mill + One Arm Mill: 15kg 3+3/20 - It used to seem impossible to mill the 15kg with one arm. Now it’s easy. Go figure.
StrengthAxis Program Design - April, 2024
Schedule
Goals
Strength/Hypertrophy, Power Endurance/Conditioning, Circular Strength
Strength/Hypertrophy: Essential Grinds, Bodyweight+
Power Endurance/Conditioning: SlingShot: Sub Chain 2, Sub Chain 3
Circular Strength MED Clubbell Chains
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.
Tactical Load
Selecting a Tactical Load requires choosing a Heavy kettlebell that can be trained with daily. It should deliver power, strength, and conditioning goals sustainably.
The Tactical Load will represent 70% of the athlete’s 1RM Double Military Press:
ie; Double 40kg 1RM → 40 x 0.70 = 28kg → Tactical Load = Double 28kg Kettlebells
The Tactical Load will be our baseline for all upper and lower body training sessions:
April’s Keystone Movements: the Double Kettlebell Clean + Press and the Double Kettlebell Clean + Front Squat maintain a 0+2121 Tempo. The accessory movements harness a challenging 4121 tempo for added time under tension.
Examples:
During the Double Kettlebell Clean + Press, the Clean is ballistic ie; performed with power and speed and there is no count specified. During the Press, the athlete will press upward from the rack with a 2” count, lockout with a 1” count, then lower back to the rack with a 2” count. They will hold the kettlebells in the rack for a 1” count before re-cleaning.
During the Double Kettlebell Front Squat, the Clean is ballistic ie; performed with power and speed and there is no count specified. Starting at the top position with the kettlebells in the rack, the athlete lowers into the squat with a 4” count. They then hold the rock bottom position with a 1” count, then reverse into the upward portion of the squat with a 2” count. The athlete will hold the top position for a 1” count before starting their next squat.