Tactical Barbell: Definitive Strength Training for the Operational Athlete

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On the other hand, you are only training 3 days/week. So I guess it balances out. It just depends on your own personal schedule. Mass is very similar to Gladiator, but uses a higher rep count scheme (i.e. 4×6 instead of 5×5). It also doesn’t ramp intensity up to 95% in week 6, instead programming 4 sets of triples at 90% of 1RM. The progression is you start with Operator as a beginner, and then transition to Zulu when your loads get heavy, or your sessions start to take too long. With Zulu you do fewer exercises per session, with Operator you do all of them full body style. There is no linear progression, it's all a simple waved or undulating periodization (not sure exactly which). Another free strength program from Brian Alsruhe, this time focusing on mass building. A video overview is below. Program overview: 12 week program 4 days per week 4 waves 3 weeks per wave One primary lift per day One secondary lift focusing on technique Assistance…

My goals are: getting stronger and ready for my future job(I'm in the Police Academy College), while gaining a little of mass(not much, but I'd like to look better). it’s not a fantastic format for progressing body weight exercises when you can’t do very many reps. Did the fighter progression for pushups as an accessory and plan to do the same for pull-ups when I can get 3 in a row.For example, law enforcement, military, firefighters, and other first responders may appreciate this program for its ability to increase functional strength. I don’t get DOMS too bad on this program. Only when a major variable changes, like lift selection or major form changes. Whether you're a soldier, a police officer, a firefighter, or just someone looking for a challenging and effective fitness program, Tactical Barbell has something to offer. The Different Tactical Barbell Programs

Therefore, it's recommended to limit your alcohol consumption while following the Tactical Barbell program. Tactical Barbell Program and Supplements

Ben Mayz ran the Operator and Zulu for a while and said that it helped break his PR's on his 1RM lifts. Written by Calgary Barbell, the 16 week and 8 week programs are designed to improve the squat, bench press, and deadlift of the athlete in preparation for a powerlifting meet. You can, however, run them even if you're not prepping for a meet. Both programs… You’ll train the squat and bench press 3 times per week. Weighted pull ups are done 2 times per week and deadlifts are done 1 time per week.

It’s working great for me, so I’m going to keep running it until it doesn’t. Started adding some Oly lifts in (115 Snatch max, 155 C&J) which is fun and a mind game. Increasing the length of time between resetting my percentages since I’m not brand new anymore and things will start increasing more slowly. Moreover, the program also emphasizes the importance of getting enough sleep, as sleep is a key time for muscle recovery and growth. Tactical Barbell Program and Alcohol Strictly performance based—basically, I want to be crazy strong and versatile while looking like an accountant who crochets on the weekend. Hypertrophy is whatever happens on the way to my strength goals. TB fit the bill, designed for Special Forces operators, LEOs, and serious MMA fighters. If you squint your eyes, I’m the last of those. I run Zulu protocol, and did not do TB2 conditioning. Tactical Barbell programming has many different flavors, all of which are pretty similar. All run in 3 week waves where intensity increases and volume decreases before resetting on week 4 with a slightly higher intensity than on week 1, at which point the volume/intensity tapers over the next 3 weeks and peaks on week 6. Pretty straightforward. Nothing sexy, but it works.Peter, in that case Pavel's 3 x 5 in BB would be my recommendation. There are two different sessions you rotate between 3 x week, so at most you'd be squatting twice a week. You don't really have to include squats at all if you don't want to, you could do weighted pistols or something similar along with deads. Tactical Barbellis essential reading for anyone that needs operational strength (e.g. military, law enforcement, fire fighters, and other first responders). You'll be doing a lot of running at the academy, so having 3 days of strength training plus 3 days to work on your cardio and calisthenics is going to make your life a lot easier logistics-wise.