Tactical Barbell: Definitive Strength Training for the Operational Athlete

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When summer rolls around maybe you decide to train for a trail race – transition to the Velocity template in Green Protocol. Reddit and its partners use cookies and similar technologies to provide you with a better experience. It offers multiple templates, allowing for flexibility and adaptability based on individual fitness goals and schedules.

Included are the operator, zulu, fighter, gladiator, mass, and grey man programs – all in the same spreadsheet. It also doesn’t ramp intensity up to 95% in week 6, instead programming 4 sets of triples at 90% of 1RM. If your goals fall outside the standard recommendation – or you’re a specialist - use the template/protocol that fits best.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. So the starting max for this program was a true below parallel max, which I had not done previously. The Fighter template, on the other hand, focuses on the four main compound lifts and uses only two days per week. This is a 12 week program (all the others are 6 weeks long) that is a little lower volume than the other program options. A note about my back squat: I videoed my squat at the beginning of this program and realized I had not been quite reaching parallel - close, but I had no mirrors or training partners and thought I was hitting depth.

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. Obviously no OPSEC stuff but I’ll do my best to give you a thorough answer on whatever you’re interested in. I do accessory work based on what I think is most urgently keeping me back in my lifts, and those change up each block.My assessment and selection involved a lot of distance running and sprinting in kit (45-55lbs) as well as a lot of weighted calisthenics in kit and kettlebell stuff.

Increasing the length of time between resetting my percentages since I’m not brand new anymore and things will start increasing more slowly. The Fighter template is 2 days per week, but you’ll be hitting squat, bench, overhead press, and deadlift each workout. 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. It's a wide mix of steady-state (more steady-state in the beginning to build a good base then progresses to most HIIT-type sessions).Take the numbers with a grain of salt - everyone is different/will make different programming choices/and have varying levels of adherence. The Tactical Barbell forum is one of the best places to share your training logs, analyze and critique your custom programs, as well as seek help. For example, law enforcement, military, firefighters, and other first responders may appreciate this program for its ability to increase functional strength. I gather it's a relic that The Great and Powerful KB chose to punt from the second edition for some reason.

This is a common occurrence in any training program and is a sign that your body has adapted to the current training stimulus. My opinion is that it develops the neural pathways to make the movements more efficient and builds a good strength base. If you’re hoping to run this program repeatedly and continue stacking on strength gains, a training max will help you do that. A 50k running plan is considered a Green protocol, same with a triathlon program, or training for a mountaineering expedition.

While supplements are not a requirement for the Tactical Barbell program, they can potentially enhance your performance and recovery. Most people understand the importance of systematic strength training, but when it comes to conditioning or cardiovascular training, they tend to perform random workouts without any sort of progression or objective.