A few hours mountain climbing turns a rogue and a saint into two roughly equal creatures. Weariness is the shortest path to equality and fraternity-and liberty is finally added by sleep. -   Friedrich Nietzsche

I often compare strength training to the rigors of mountain climbing. In the former, athletes must persist the monotony of training, rest, and recovery. In the latter, they must strive to build a resilient mindset to continue toward the path of the summit.

Tenacity is the key component in both ventures. Lifelong athletes know that they must rely on discipline over wavering motivation. This is the truest test of discipline: can we persist through the noise toward the nirvana of self-realization?

Training

April’s Program Design builds base strength & conditioning. Featuring crowd favorites: the Bent Press and Double Kettlebell Clean + Jerk, athletes will encounter difficult loading while supporting their aerobic efforts with choice ATG Sprints.

My readers may also swap their ATG Sprints for Cross Modality Conditioning for variety or to work on their specific clubbell skills. With the arrival of spring, I hope that all of my students are reinvigorated to achieve their physical wellness goals.

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What’s New With Me

Snowboard season isn’t over yet! This Thursday I will be traveling to Aspen, CO to ride the famous Aspen Snowmass mountain. Diana and I will be meeting up with friend to enjoy the last bits of winter snow and commune over fantastic dinners.

With warmer weather, I have resumed my regular MTB training. I recently purchased a Garmin Edge 540 and speed + cadence sensors to more accurately gauge my riding. This season, I am looking forward to more MTB adventures in the mountains of CA.

John Parker

March 31, 2025

Mountain Biking one of the many San Diego canyons.

Summit of El Cajon Mountain on a recent 12mi hike.

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

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

Resiliency Training

1. BOMBPROOF

   1. Self-Myofascial Release

   2. 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

   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

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.