Tactical Barbell II: Conditioning
Tactical Barbell II: Conditioning
You have something very valuable in your hands. A lifetime's worth of training knowledge. Drawn from the world's most extreme arenas. Lessons learned, and best practices from military operators, tactical law enforcement, martial artists, and others that rely on their physical capabilities to survive and thrive in some very harsh and unforgiving environments. Places where there's more at stake than winning a medal, or getting a bruised ego. Bottom line, with these people, their training has to work.
By implementing the strategies in this book, you will cut your learning curve down by decades. If you're in your twenties, I am envious at how far you're going to be able to take your fitness. The path has been laid out and handed to you on a silver platter. You'll get to avoid costly amateurish mistakes that lead to injury and burn out. If you're older, you're going to reclaim that confidence you once had in your physical abilities. You may have forgotten what that feels like. Prepare to be reminded.
It's great having a 600lb squat and 400lb bench press. But, as an operational athlete, if you can't run, work, or thrive for long periods of time in a multitude of energy demanding environments, you are ineffective. Your big bench press is useless, your big squat is useless.
Tactical Barbell proposes you work towards being a different kind of athlete. The kind that is not only extremely strong, but also highly conditioned. If you look carefully, you'll see these people all around you. That guy on your Emergency Response Team with the 350lb bench press and a sub 9 minute 1.5 mile run. The old Marine Sergeant that can run 6 miles in under 40 minutes, deadlifts over 600lbs and can do 30 (non-kipping) pull-ups.
We want to avoid being the guy with the 700lb squat that gets gassed walking up the stairs - or the marathoner that tops out at 10-20 push-ups. One of the biggest myths being perpetrated is that you have to choose between being chubby and strong or lean and weak. You don't. There is an elite middle ground.
So how exactly do you get very, very, good at everything?
It's NOT by combining everything into one random super-workout and repeating. That's a great approach for working up a sweat, and releasing some endorphins - not so great for actually progressing your abilities. Most of you probably have this figured out by now.
Tactical Barbell takes a simple, structured, three pronged approach to conditioning.
It consists of Base Building, followed by a transition to a more specific conditioning protocol. Periodic maintenance of lower-priority fitness domains complete our model.
In Part I you'll be introduced to the TB2 conditioning protocols. First up, Base Building, which serves as a kind of basic training for everyone. Base Building will harden the body, harden the mind, and prepare you for what's to come. From there, you'll transition to one of two specialist continuation protocols: Black or Green. Both protocols have several variations to fit your unique goals.
In Part II, you'll be let in to the Tactical Barbell Training Vault. You'll have access to over 50 high quality conditioning sessions, some of which have been provided by some very hard, extreme people.
This isn't going to be a mishmash of exercises thrown together laundry-list style to make you feel like you're doing something because you're busy and complicated. Instead, each session fits into a broader category, and is used to develop certain attributes at certain times during your training plan. For example, certain sessions are designed to stimulate cardiac hypertrophy and are almost solely used during Base Building and Green protocol. Other sessions might focus on speed-endurance or anaerobic capacity, and are primarily used with Black template. Other categories include work capacity,