r/tacticalbarbell

Completed roughly 12 weeks of Capacity using the more running template for conditioning and Fighter (MS using BSQ, BP, WPU). There were some random unintended breaks in the flow due to work, family, travel, and sickness.

Overall feel much stronger, my bodyweight didn’t change significantly, but my posture and overall general strength feels better. This was the positive. Haven’t tested new max’s yet.

The conditioning did not follow suit. At about 5-6 weeks in, when I started to slightly increase my weekly mileage, I started having some pain in my shins. Thought to myself, “shin splints fuck, take a week or two off”; this wasn’t the case. Took 2 weeks off, tried to get a slow run once or twice during that period, couldn’t barely walk from so much pain. By the end of the block my pace was slower than when I started, couldn’t meet the 60 min benchmark, my zone 2 was in the 160’s, and only walking or rucking seemed to not cause pain.

Got seen by my doc, turns out I have significant stress fractures in both tibia from years ago and similar onset. I know this means no running for a while. Already scheduled for physical therapy.

My question is… How can I keep the tank increasing without running? I know the rule, if it doesn’t hurt, then it’s probably OK. I enjoy rucking, but I worry that it will do more harm down the road. I have the ability to swim, bike, and most other modalities, but swimming and rucking are the only ones that scratch the itch.

Asking the hive mind for input on stretching, strength, and overall injury prevention going forward.

I’m about to start paternity leave (for 4 weeks) imminently and was wondering what to do to stay in shape. The 10k KB challenge seems like it could fit. It doesn’t need a ton of equipment and is simple (not necessarily easy) enough to carry out at home.

What do you think? Or should I look for something else to keep me ticking over? I do have a home gym, fully equipped if that helps.

TBers,

We are working to get the weekly discussions back up and running. It will be the same thing you're used to seeing on Sunday's with a few tweaks. We will also include a link to the most up to date post on TB III until it releases because people keep asking about it. You can also find it here

https://www.reddit.com/r/tacticalbarbell/s/Ba4TvDGUnR

(For whatever reason my markdowns aren't working, I'm sure you all will forgive me).

Yall keep crushing it.

I've been using TB for many years. Even with a degree in exercise science and someone getting a medical doctorate soon, I have to admit that I haven't read any literature which I can confidently better recommend for physical training to lay people. Particularly in the realm of building strength. My education form this book has remained the foundation of how I look at training as a whole, mainly resistance training.

Few years ago I started to dip into green. Ran my first marathon on it but soon started to notice the cracks in the foundation when I tried to double the numbers for an ultra marathon I completed last year. Since, I've hopped onto a training peaks 8020 plan for an Ironman. My speed and endurance has increased dramatically. Resistance training has been reduced from improving to maintenance to resisted losses. Although that is the price of being in peak season I suppose.

Cannot wait to go back onto a Fighter Template after the season is over. I just wanted to recommend anyone else the other platforms of training to individuals who might feel like their current training feels like fitting a sphere into a square whole.

I will pin this to community highlights.

There is currently an issue with KB Reddit account. I have shot him a message on the main site to figure out what exactly is going on and will keep you all updated.

While the main site forum isn't nearly as active as this subreddit, that will be a reliable venue to receive TB III updates from the man himself until his account is restored. You can find the link here

https://tacticalbarbell.com/forum/index.php

EDIT***
KB has been shadow banned and has submitted an appeal. Bar any unusual circumstances, he should be getting his account back within the next few days. I'll keep this post up for the time being.

I'm currently in week 4 of base building and will be introducing HIC sessions in week 6.

I've recently changed TB after having 2 recent injuries at work during Use of force incidents. I have a strongman training background but have been doing only hypertrophy work the last 12 Months which I believe has led to me being more injury prone

I'm currently 117kg and have had a recent meniscus and cartridge injuries, I have been signed off for pre injury duties and am slowly introducing running but mainly have been using stepper assault and skier for endurance work to ease into it with my knee.

Question

For the HIC sessions a lot of these are sprinting has anyone altered these to get the same stimulus utilising the assault bike, stepper, skier or rower?

Moving forward I want to sprint once a fortnight to keep the skill of sprinting and opting for machine base HIC for the longevity of my knee.

I’d be very interested to hear what people who choose not to squat for whatever reason like to do for quads. I’m particularly interested in movements that are easier on the lower back and knees. Lunges? Leg press? Trap bar deadlifts? Other?

And no, I can’t just squat at this point, due to back and knee problems. Barbell back squats were never a good fit for me due to my body proportions. I used to really enjoy front squats, and have much better mobility in them than in back squats, but even they are not a great option at this point. Maybe in the future.

Thanks in advance for any thoughts.

Any update on when TB3 comes out? Am VERY excited. Fell off the TB wagon a while ago and keen to come back with the latest!

I wanted to create this post for those who are in healthcare looking specifically for fitness programs that can accommodate our insane schedules, stress, and needs. Hopefully it pops up when people search similar terms. Tactical barbell might be the answer. Although this program was originally created for our tactical community, the operational need for fitness in healthcare can be paramount for long term success in medicine. Physicians, nurses, and anyone with clinical contact knows how important it is to stay in shape for our patients and ourselves. This starts with a foundation in strength and conditioning while navigating the strict time demands of our profession. Funny how much cross over there is from tactical populations. As someone who has been in the medical community, tactical community, and tactical barbell community, this program absolutely meets those demands. The stress and time that typical programs incur often alienate people in our profession from working out at all. I wholeheartedly recommend using this program as a basis for any student, resident, attending, etc, who want to gain strength, build size, or become a fit version of themselves. This program is achievable during even the most time-limited periods of medical training, and is highly adaptable to our schedules. The ability to grind out a quick TB workout after a 24-hour shift on call is something I have not seen replicated by any other program. Please, search the wiki in progress and this subreddit for specifics about the program and read the books to learn more.

Been running the remedial plan for Green Protocol’s Capacity routine for several months now and not hitting the benchmark. I’m this close to saying fuck it and going into velocity and forcing progression for my running training. Has anyone ever done this before, and if so, what was the result?

I can do sets of 5-6 with my BW, but if I add weight (atm, 8kg kettlebell), I get around 2 sets of 3 reps, and 2 sets of 2.

Should I forget the weighted ones for now? Or just keep at it. I practice it 2-3 times a week, and truly enjoy them!

Hi everyone,
I’m a 17-year-old regional-level Judoka aiming to bridge the gap to national-level competition.
I am looking for technical advice on a strength and conditioning roadmap specifically for Judo. My current focus is on developing explosive power for entries and improving grip strength endurance.
I’ve been looking into methodologies like Tactical Barbell, but I would appreciate insights from those who have successfully made the jump to national standards. What training adjustments or specific exercises helped you the most?
Thanks in advance for your help!

My agency announced a selection for our tactical team in roughly five months. I’m in good endurance shape (regularly running half marathon+ distances) and have been running fighter alongside a somewhat unstructured running plan (basically been waking up and running whatever suggested run my Garmin gives me.)

I’m leaning towards doing velocity and then the second eight weeks of outcome. The math doesn’t workout perfectly and I may need to cut some of velocity, outcome, or both, to allow for a proper taper, but thought I’d ask the subreddit their thoughts.

For reference, the selection is two days consisting primarily of exercises followed by tactical scenarios or shooting drills often with a shorter workout (burpees, sprint, etc.) immediately before the scenario. We’re in kit for the scenarios but workout attire during the dedicated exercise portions. So, don’t feel the need to incorporate rucking.

Hello everybody

I'm close to finishing up my BB, and have thought about continuation and would like to get opinions for my long term plan. Side note: current profession is in corrections, maybe applying for police academy in the future.

Programming:

Base Building 8 weeks

Bridge 1 week

Op + Black pro 12 weeks

Bridge 1 week

SE block 3 weeks

General Mass 12 weeks

Bridge 1 week

Base Building 8 weeks

And so on

Somehow in a perverted way I have fallen in love with SE, and would like to keep it in programming thrown in occasionally. Someone would definitely ask why no specificity, but that's really not my thing. I like hypertrophy work for compound movements since it helps with maximal strength potential.

Hey all,

I am about to finish week 6 of the hybrid program. I used the Operator DUP as the first half and will be moving over to the Fighter template for weeks 8-13. I intend to repeat this block 3 times to the end of the year then Basebuild again. My question is I am wondering what starting weight to use when finishing the fighter program and cycle back to operator. I am doing a SBD cluster for operator and the recommended cluster for fighter is OHP, Front Squat, and Weighted Pull Ups. Do I just continue where I left off in Operator? Or force progression by increasing 1RMs? Will the 6 weeks make me lose adaptions?

Flu hit me hard and I’ve basically been out for two weeks, last workout was 4/24, which was 85% day 3 on OP/Black. Getting back on the horse this Monday, how far back do I have to go? Was thinking about restarting from week of 75%.

I'm ~190lbs right now and have a 1rm Pull-Up of 235lbs, and max reps for bodyweight is 12 on a good day. TM brings that down to 212. This means that my current block is laid out like this, with me only adding weight on week 6 for 1-2 rep sets:

Week 1: 145lbs
Week 2: 170lbs
Week 3: 190lbs
Week 4: 160lbs
Week 5: 180lbs
Week 6: 200lbs

So far, I've just been roughly calculating my max pull-ups by the weekly percentage (i.e. if max was 10, week 1 would be sets of 7), but if following the rep scheme of Operator, that'd mean that I'm doing 2 reps over the required reps for each set that week, and the Week 3 percentage being at my bodyweights means that I should only be doing 3-5 sets of 3 if looking at how the other lifts are handled, but I'm doing sets of 10 during that week by calculating the week by my rep max.

Is this the correct way to do it? I feel like my pull-ups have been stalling a bit compared to my other lifts because I'm doing so much more and not recovering as well.

For green protocol. What is a good enough amount of max strength before going over to velocity/outcome?

Are there benchmarks somewhere?

The secondary lifts in Zulu HT 3-5x10s 8s and 6s week depending......

Has anyone attempted to run the secondary programming for both lifts, taking a step away from the standard 4x5, 4s and 3s per programming

Tempted to play with the lighter sets to give the joints some rest on heavier loading and liked the look of Zulu HT %s, kinda like Grey Man but using 65% for 10s rather then 70% for 8s and of cpurse the extra training day

For reference i actually use Zulu HT for normal programming with the main lifts on normal blocks, so both main lifts are done 4x5, 4x4 and 4x3s etc not the original programming in TB as I preferred the rep and intensity progression

Hello everyone,

I have completed the PPLE book to a T and passed all my entry requirements for my state police service. I am still waiting to go to the academy and I am unsure which program to follow, do I re-run PPLE or follow the 17 week Program from TB II until I get into the academy?