r/tacticalbarbell Jan 30 '16

Tactical Barbell: Strength & Conditioning for the Operational Athlete - Overview

337 Upvotes

What is Tactical Barbell?

TB is a comprehensive strength and conditioning system for the cross training/tactical athlete that requires elite levels of physical performance across multiple fitness domains.

TB1 is the strength component of the system. It uses a progressive model of strength development that utilizes simple waved periodization. We've found this approach to be superior for athletes that need to excel in more than one physical skill. In other words, it's a model that allows you to get strong without sacrificing your conditioning or skills training. TB1 can be found here:

https://www.amazon.com/Tactical-Barbell-Definitive-Strength-Operational-ebook/dp/B01G195QU2/ref=pd_sim_351_2?ie=UTF8&dpID=41l7nU4aI-L&dpSrc=sims&preST=_OU01_AC_UL160_SR100%2C160_&refRID=CKZ547HGCXKZ4MNF4T3T

TBII is our conditioning program. It develops your energy systems; aerobic/anaerobic capacity, muscular endurance, work capacity and other domains. We use the best methods to progress each domain. What works for developing aerobic capacity can be drastically different for what improves anaerobic function. We teach you how to build a base, progress each individual attribute, and how to put it all together in the end for a comprehensive program that covers it all. TBII can be found here:

http://www.amazon.com/gp/product/B0143HDCWS/ref=series_rw_dp_sw

What Sets Tactical Barbell Apart?

The majority of 'tactical' fitness programs do the same thing. They throw tough workouts at you in a random fashion. The workouts usually consist of push-ups, running, burpees, things like that. They'll make you work hard. You'll sweat like an animal. You'll have a hard time completing them - but if you do you'll feel good. The problem is they don't give you significant measurable improvements in ability over time. Your actual strength or muscular endurance won't get much higher. You'll sorta float around a plateau for most of your training life if you stick to this style of training.

Here's an example. Your aerobic system provides you with the majority of the energy you need for your daily activities. The MAJORITY. It also enhances the anaerobic system. Stronger aerobic system = stronger anaerobic system. Proper aerobic training causes unique physiological adaptations to your heart and energy pathways. What is the "proper" way to develop your aerobic system?

3-5 sessions a week for 2-3 months. 30 minutes minimum, at a slow and almost painfully easy pace. UNINTERRUPTED by sprints or intervals. Slow and steady. Training in this fashion makes your heart work a certain way, and gives you adaptations you simply won't get by doing sprints or intervals. Now think back to the 'tactical' fitness programs you've tried in the past. Do you recall having to complete an aerobic base-building phase like this for a couple months? Probably not. I'm guessing you were given a laundry list containing a variety of cool exercises that left you on your back in a puddle of sweat. Feels good - but doesn't do much to actually advance your aerobic system. If you developed your aerobic system first - that laundry list would've have been easier to do. Make sense? Make no mistake, sprints, hills, calisthenics and all that good stuff all come into play in Tactical Barbell. But at the correct time and place.

That's just one example of how we approach things.

Work smart.


r/tacticalbarbell May 16 '23

WHERE DO I START?

458 Upvotes

The Tactical Barbell books fall into two categories – foundational and specialty programs.

FOUNDATIONAL BOOKS

Tactical Barbell I: Strength TBI contains all of the main lifting templates (Operator/Zulu/Fighter), along with the universally hated strength-endurance (SE) programming. Templates come in 2,3, & 4 day versions. TBI will build strength, size, and muscular-endurance.

Tactical Barbell II: Conditioning You have a plan when it comes to lifting. Why would you treat conditioning any differently? 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. TBII will teach you how to systemize and progress conditioning in alignment with your goals. It includes Base Building along with the Black and Green Continuation protocols. Black protocols focus on speed, power, and metcon style training. Green protocols emphasize endurance.

How It Works: Pick a strength template from TBI. Combine it with a conditioning template from TBII. Customize as needed within the given parameters. Your particular combination will be determined by your goals, schedule, and preferences. Before you start your program, it’s recommended you complete an 8 week Base Building block. Base Building is a general preparation phase, like basic training. It’ll install a minimal level of cardiovascular fitness, while priming your muscles, joints, and connective tissue for the substantive TB programming.

Both books can also be used standalone. Already have a lifting program? Add TBII to develop extreme work capacity and enhance body composition. Alternatively, if you’re just looking to incorporate strength training alongside your existing sport or unit PT, use TBI. For example, most distance runners and combat athletes already do sport-specific conditioning but would benefit immensely from the right kind of strength training. Adding Fighter or a minimalist Zulu template would level-up their game significantly without interfering with their primary activity.

SPECIALTY BOOKS

The specialty books are for those that want immersion or more detail in particular aspects of the Tactical Barbell ecosystem.

Green Protocol: the term ‘Green Protocol’ is used in the TB system to describe any conditioning program that emphasizes endurance. There are many Green protocols. A 50k running plan is considered a Green protocol, same with a triathlon program, or training for a mountaineering expedition. This particular book is a Green protocol designed specifically for combat-arms military, tactical law enforcement, and other ‘long-range’ occupations like SAR and woodland firefighting. GP is a set of step-by-step templates that build on each other. It covers both pre- and post selection training. The framework is a little more rigid than what you’ll find in TBI & II because the objective is fairly specific. That said, as with all TB programs, there’s room for customization within the provided parameters. GP is completely standalone and can be used with or without TBI & II. GP has been successfully used to prepare for special operations selection, tactical law enforcement, ruck based events, and even ultramarathons.

Mass Protocol: as the name suggests this book is designed for bulking or tightly focused muscle building phases. Hypertrophy is the primary objective, but as is typically the case, strength will also increase as a by-product. If putting on size is at the top of your priority list, MP will be of interest to you. MP is standalone and includes it’s own Base and Conditioning protocols. It’ll also teach you how to incorporate mass building blocks in your regular TB training.

Physical Preparation for Law Enforcement: PPLE is academy prep for police candidates. Turn your brain off and follow the step-by-step daily programming leading up to your start date. This will free you up to work on other important aspects of academy prep. PPLE starts with a general strength & conditioning phase and then tapers into a specificity block. It’ll prepare you for entry level PT testing, the academy, and beyond. This is a standalone program.

Ageless Athlete: written by Jim Madden, PhD and IBJJ World Champion. Jim is an experienced and knowledgeable athlete, with the ability to teach and convey information that is second to none. If you’re an older (55+) masters athlete, AA will teach you how to modify the Tactical Barbell system to work around your unique challenges. Recovery management and intelligent progression become key at this stage of the game. AA is technically not standalone, as it doesn’t contain conditioning sessions. Google Jim Madden fitness to reach him/explore his approach to training.


Got It, So Where Do I Start?

Start with the foundational books, Tactical Barbell I and II. Just one, or both, as needed. Branch out to the specialty programs later if desired. There are exceptions which will be discussed below.

I’ve Read TBI & II - Which Protocol Do I Go With?

Base Building followed by Operator/Black or Zulu/Black for the remainder of the year. This is the standard program for those that want to reach advanced levels of concurrent fitness. Note- Base Building can also be done twice a year, at the beginning and middle of a training cycle.

What Kind of Results Can I Expect?

To give you some rough parameters the standard program is designed to get you into (or near) the 1000lb club, with a 5km run in the low 20s or below, a sub 10 minute 1.5 mile, and 15+ pull-ups. These numbers reflect desirable concurrent strength, strength-endurance, and cardiovascular benchmarks. Take the numbers with a grain of salt - everyone is different/will make different programming choices/and have varying levels of adherence. Aesthetically speaking, your body composition will reflect your function, provided your diet is sensible and sufficient to fuel your performance. In other words, you’ll look pretty damn good if you eat enough and avoid stuffing your face with cake and cookies all day.

What About the Other Templates/Protocols?

If your goals fall outside the standard recommendation – or you’re a specialist - use the template/protocol that fits best. If you’re a busy professional with limited time, consider a 4 day Fighter/Black Protocol – a minimal investment with an outstanding return. Specialists can supplement regular training with isolated pieces of TB to shore up deficiencies. For example, if you’re a boxer looking to incorporate sustainable/effective strength training, add Fighter or Fighter/Bangkok to your regular routine. If you’re a competitive powerlifter or strongman, keep your lifting program but add a 2-day Black Protocol and/or annual Base Building to boost work capacity/conditioning.

EXCEPTIONS

For concurrent strength and endurance based conditioning, you can start immediately with Green Protocol (the book). Green will get you into or near the 1000lb club, along with the ability to run/ruck marathon/ultramarathon distances.

Start with Green Protocol (the book) if you have your sights set on a career in special operations, tactical law enforcement, or other endurance-heavy/load bearing roles. GP covers both selection prep and post-selection team fitness.

If you’re getting ready for police academy and want to get fit without having to fiddle around with any programming yourself, use PPLE. Return to the foundational programs after you graduate.

One of the strengths of the TB system is that all of the templates/protocols can be used over a lifetime as your goals evolve, in a near infinite number of combinations. You might start the year with Mass Protocol then taper into Op/Black for a few months. When summer rolls around maybe you decide to train for a trail race – transition to the Velocity template in Green Protocol. Finish the year up with another Mass block. Reset and start a new training cycle with traditional Base Building. None of your TB programs will ever go to waste, regardless of which way you pivot.


r/tacticalbarbell 1d ago

Looking for reassurance / advice

4 Upvotes

This may not be the place but I am looking for reassurance / advice on my training and nutrition.

Currently I am running Grey Man with rucking as my conditioning for 1 hour with 10kg 3 times a week. I have noticed some improvements to my body composition such as a bigger chest and legs but I still sit around roughly 22% body fat (using a bio-electrical impedance scale) with the most of it around my mid-section.

The goal is to lose roughly 5% body fat to be around 17-18% and to gain some muscle.

My main issue is should I continue with what I am doing or should I try cut or bulk. I have been at maintenance for roughly 2 months and feel like my body composition is not improving but my strength is slowly creeping up. I have concerns that if I bulk at roughly 22% body fat then I will gain too much unnecessary body fat and be in a worse position than I currently am. My concern with cutting is I will lose muscle mass and not the fat that I want to and will be in a worse situation where the body fat % is the same but at a lower overall weight.

Any advice is welcome.


r/tacticalbarbell 1d ago

Strength Endurance: How Should I Prioritize Competing Variables?

2 Upvotes

I've read both TBI and TBII. I'm finishing up week 5 of Base Building, and even so, I'm still uncertain how to optimally program and run SE sessions. I'm hoping to get some clarification here. 

When choosing movements and loads at the beginning of Base Building, what would be an appropriate maximum number of reps that I should be able to do with a given movement knowing that I'm going to be increasing the number of reps I complete of each movement each week? 

What should I be prioritizing during each session when deciding how to break up each set that goes over the number of reps I can do, muscular failure or reduced rest periods? For example, with pushups, doing 3x40 requires that I break up the sets. Here's 2 different ways I could break up each set:

  1. I prioritize strength-endurance for specifically being able to do pushups (and would apply the same principle to every other movement in the circuit) by going to muscular failure. I manage to do 40 reps my first set, and then the next set I reach muscular failure at 26 reps, and it takes 2-4 more mini-sets to get the remaining 14 reps. But, prioritizing strength-endurance for pushup performance comes then at the cost of increased systemic fatigue, which increases the frequency and duration of rest breaks throughout the session, making the overall session longer. 
  2. I prioritize reducing the frequency and duration of rest breaks by breaking up my pushup sets into manageable reps that do not reach muscular failure, such as 25>10>5. This reduces the systemic fatigue and allows me to keep up a faster overall pace due to having fewer and shorter rest breaks. 

Thoughts?


r/tacticalbarbell 1d ago

Is adding dead hangs alongside planks and shanks enough for a Core + Grip Finisher? Is doing it 2 times a week enough?

10 Upvotes

I’d simply just do planks + shanks + dead hangs then progress by adding time or weight to each exercise. Do it for three sets after my workout and only two times a week. Would that be enough to add a quick grip workout to the core finisher without having to go through the grip circuit from the book?


r/tacticalbarbell 1d ago

Endurance Mass protocol base building phase. Potential tweaks

3 Upvotes

Hi

I'm a shift worker.

6 times a week training isn't going to happen so is it better to simply run the correct number of workouts giving at least 24 hours in between sessions but extend the duration over more weeks overall or do SE then E on the same day right after the other so I'm hitting 3 times a week workouts which is far more achievable?

Realistically even 3 times a week can be a pain with my shifts.

Thoughts?

Thanks


r/tacticalbarbell 1d ago

Misc Advice on BB

1 Upvotes

Just finished my BB but after sustaining a back injury, doc said I shouldn't do any exercise that involves hinging at the hips for a month. Should I restart my base building after? Or should I move on if im still training my cardio and upper body. Thanks!


r/tacticalbarbell 2d ago

Roman chair/hypertension machine recommendations UK

2 Upvotes

I've been following the tactical barbell programme for about 18 months now and really enjoying it.

I'm interested in incorporating 'plank and shank' workout into my routine as my back has always been a bit of a weakness but I don't really know a lot about Roman chairs/ hypertension machines.

I live in the UK, ideal budget is below £200 but could go a bit higher.

Looking on the web I've found the three below.

The folding one sounds good because I work out in a small garage and I like the idea of being able to fold it out of the way when not in use but I don't want to go the route if it won't do what I need it to.

1)strength shop

https://www.strengthshop.co.uk/products/hyperextension-bench?srsltid=AfmBOoos4WRIi70Fh_SpKjBAZX-ma5Ldhij5tWTiDXBApAZLX21hKDll

2)mirafit

https://mirafit.co.uk/mirafit-hyperextension-bench.html?gad_source=1&gad_campaignid=20077084305&gbraid=0AAAAADKKnjmANWv_Jk-8hkfNV5ZKZVzzI&gclid=Cj0KCQjw_L_FBhDmARIsAItqgt75qVJkFeQbv9DQXDrWMgGaDxY9PyZYN5P-RqnmUqKTOe3lLeQyDTAaAiiLEALw_wcB

3) Marcy

https://amzn.eu/d/g0Rcj3f

Hoping someone with a bit more knowledge can advise if any of these would be good.


r/tacticalbarbell 2d ago

Fighter where I can do 100% of the workouts each cycle or operator where I can do 80-90% of the workouts each cycle?

4 Upvotes

Hi all. So i've been running OP DUP, which is a 3 day per week template, for the past ~2 months. Ive been making progress but i've noticed that during every 3 week cycle, there are 1-2 workouts I miss due to scheduling issues. This means im hitting 89% of the workouts (78% if I miss 2 per cycle, which is not nearly as frequent).

In comparison, with a 2 day per week program like fighter, i'd be able to hit 100% of the workouts every week.

So, what do you think is the most optimal approach here? A 3 day per week template where ill usually hit ~90% of the workouts in a given cycle or a 2 day per week template where i'll hit 100% of the workouts.


r/tacticalbarbell 3d ago

Zulu H/T or Mass BB to decrease body fat

6 Upvotes

Hey all, long time listener first time poster. I’m a recreational lifter. Work a desk job at 12 hrs a shift (yay cybersecurity).

I’m 2 weeks out from finishing 12 weeks of Op. I’ve made some awesome strength gains with OP but I need to get rid of some fat for overall health and aesthetics (26.4% body fat right now at 199lbs).

Reading through mass protocol I was thinking about using the obese calculation for protein intake and doing Zulu H/T.

Alternatively I can go the calorie restricted route and do Mass BB.

Anyone have experience with either? What seems to make sense? In terms of maintaining strength and decreasing fat?

***update: thanks for the feedback so far. Looks like I need to maintain OP and think about nutrition and how to integrate conditioning better into my program.


r/tacticalbarbell 3d ago

Strength Detour from Fighter

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2 Upvotes

Since my last post I have had some time off, then a new cycle of Fighter (number 10), and now I’m starting to 1: getting a little bored, 2: feeling that benching and pulling the same weight can be hard on the arms/elbows, especially after BJJ, and 3: feeling the need for some more work on rear delts, knees etc for injury prevention.

After a little of back and forth, I’ll try OP DUP in an I/A format, and subbing the explosive/DE movements with BW-exercises for some variation. I will modify it a bit, by adding an assistance exercise that match or compliment the DE-exercise, and superset it with the RE/hypertrophy-movement.

For example, Day 1 1: Pull, ME 2: Push, DE 3a: Legs, RE 3b: rear delt/upperback exercise

Day 2 1: Push, ME 2: Legs, DE 3a: Pull, RE 3b: Hamstring curl variation

Day 3 1: Legs, ME 2: Pull, DE 3a: Push, RE 3b: read delt/upper back/lower arms/carry etc

(ME - max effort, DE - dynamic effort, RE - repetition effort)

Posting just for inspiration, if someone has tried anything like this and have some input or suggestions, please share


r/tacticalbarbell 4d ago

WPU

3 Upvotes

Is there anything that you can change for the WPU that comes close to it? Lat Pull etc? I’m 125kg right now and couldn’t do 1 pull up, let alone weighted I expecting the answer to be band/assisted pull up but thought I’d ask

Obviously getting my weight down would help 6ft 4 125kg 20% bf


r/tacticalbarbell 3d ago

Strength Why does workout A is at 80% while B is at 85%?

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0 Upvotes

Was readying my Zulu program for the first time and noticed how in week 5 days 3 and 4, the percentages are different for A and B. A stays the same while B increases. I’m also confused on why there is no increase between workouts on week 4 from 70 to 75 when the first week had that increase.


r/tacticalbarbell 4d ago

One day a week?

14 Upvotes

So I've ran both 531 and TB in the past, just finishing up a block of 531 5s Pro FSL, however with the season fast approaching, work and major family commitments it looks very much like hitting the gym more then once a week is going to be tough.

During this period which could last 6+ months ideally I want to maintain or as close to possible current strength levels

I figure I've got 2 options within both these programs

531 version which is based around MMA structure and the 2v2v2 version from forever but extending into 6 weeks for one block with a crossover of accessories

Week 1: Bench and Squat With Rows and some kind of shoulder press and Kettlewell Swings

Week 2: Deadlift and Prass With China, Dips and Goblets (examples)

Or

TB where I do 2 workouts, one at home with minimal equipment and one at the gym to hit deadlifts

Weighted Dips Weighted Chins Pistols Deadlift

Any thoughts would really be appreciated

Thank you


r/tacticalbarbell 4d ago

GP Capacity Op Template Choice

2 Upvotes

Digging around here a bit and getting mixed messages - I'm about to start running capacity in prep for entering the army next summer. I'm going back and forth between standard Op and Op/DUP. Some people seem to be saying that any beginner should just go ahead and do standard, others that the conditioning load in GP will make this tough. I'm going to do bench, squat, and hex-bar DL and mix in some prehab work for knees ankles and shoulders.

I'm not exactly a beginner but I took an extended (1.5 year) break from heavy lifting due to some upper back/shoulder issues I started to have. I did retest maxes this summer:

|| || |Squat|225| |Bench|202| |Deadlift|318| |Weighted Pull-up|201|

TLDR: For a lifter coming off a couple year break from max strength lifting, is standard operator better? Or is or Op/DUP better to cope with the extra conditioning of GP? OR should I do the first block with standard and switch to DUP for the second?


r/tacticalbarbell 3d ago

Split jerk technique — is back foot first really the standard in practice?

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0 Upvotes

r/tacticalbarbell 4d ago

Capacity Progress

11 Upvotes

Just wrapped up Capacity after being injured training/completing a 30km trail race. Pretty sure had a good case of shin splints and got kinda bit by the trail/ultra bug.

Just wrapped up 12 weeks of Capacity using regular Op. Started with 1-2 mile LSS runs, easing back in and just wrapped with a trail 13.1 mile LSS, self supported along a local water ditch. Elevation ended up about 1900’ of vertical, time of 2:46:39, 12:41 average pace at 139 average heart rate. Right knee has a bit of a twinge now, planning on a week off…or light work. In regards to Op, did BP, SQ, WPU and DL once a week option. Also, on DL day only did one work set of SQ. Added calf raises with same weights as pull ups with rep ranges from Zulu HT accesories. This really helped the legs in regards to shin splints and durability.

Plan is a 50 km trail race, thinking of Diablo Trails Challenge 50km in April 2026. Plan is to run Capacity again, followed by Velocity in preparation.

This stuff works, this is my second trail 1/2 marathon done self-supported for training….can’t recommend GP and TB ecosystem enough 👍🇺🇸


r/tacticalbarbell 5d ago

1st Base Building Review

25 Upvotes

Finished base building for the first ever time a few weeks ago and thought I'd drop my experience and review.

Bit of background, I have been weight lifting for over 10 years, and never really made much progress in the last 5 years, been up and down with both body weight and weight that I can lift in the gym. I've been floating between 66 - 74 kg (5 ft 7, 28M) in body weight and never done much cardio, at all.

I got bored of the usual push/pull routines and bro splits and that's when I came across Tactical Barbell, and of course, I started with base building. I feel so much healthier and fitter now and currently in my second block doing black + operator. Here are some of my before and after results from just doing the 8 weeks of base building, strength first template.

Before BB

5 km - 32:27
10 km - 1:05:33
Longest Run - 13.1 km

Bench 1RM - 90kg
Squat 1RM - 87kg
Deadlift 1RM - 95kg

My weight: 66kg

After BB

5 km - 24:54
10 km - 1:01:18 (haven't actually gone for a high intensity PB 10k yet, this was from an endurance lss run)
Longest Run - Half Marathon in 2:23:20

Bench 1RM - 95kg
Squat 1RM - 95kg
Deadlift 1RM - 102.5kg

My weight: 62.8kg

I've never really been into running before base building but I can honestly say that I love it now, maybe even more so that lifting weights in the gym.


r/tacticalbarbell 5d ago

BB review

24 Upvotes

I finished my BB yesterday, and was in awe from the results. Unfortunately, I don't have any other solid data but my weight loss and 5K runs. Being super heavyweight powerlifter weighin 135kg (297 in freedom units) I was terrified starting BB. I had to walk my first E sessions, and I have never been so ashamed of myself. During last E sessions I could jog with ease, and could have gone over an hour easily.

Now, after 8 weeks

Weight 135kg ---> 125kg (297 ----> 275)

5K (not all out) 35.46 ---> 32.29

Even though the 5K's weren't all out, I felt like shit after the first one. My body was trashed after it. After the last, no problems at all. My body was totally fresh. I did all my running without HR monitor, and went by RPE.

From time to time there are post about BB's necessity and efficiency, my personal opinion is that it is necessary in the beginning and it works if the workouts are done as written. No question about it. My only regret is that I did strength first. In the beginning my thought process was too much powerlifting mindset, but it changed over time. Do BB fellas.


r/tacticalbarbell 5d ago

Operator - Swapping Bench for OHP on the 3rd day

6 Upvotes

Decided to switch from an upper/lower routine to TB Operator while focusing on conditioning/athleticism for a while and I'm wondering if it would be reasonable to swap the bench out for OHP on the third day versus doing bench all 3 days?

Day 1: Squat/Bench/Pull-Up

Day 2: Squat/Bench/Pull-Up

Day 3: Squat/OHP/DL


r/tacticalbarbell 5d ago

Question about exercise swaps

3 Upvotes

The gym setup I have does not have a traditional bench and Squat rack. Being an military facility to have those it would require someone working there so the facility instead has a Smith machine.

I hate Smith machines. I can never seem to find the right spot to place the bench or my feet for bench, OHP and squats.

So my options are to use DBs or machines for bench and OHP - and either a zercher or leg press for squat.

Any advice on which is the best? Only a problem for the next 6 months or so then I'll have full gym access again - at least till I'm on a ship again anyway.

I'm using a Zulu split with a bench, OHP, squat, deadlift and pullup split.

Thanks in advance!


r/tacticalbarbell 5d ago

Capacity using SE instead of MS

1 Upvotes

I have an umbilical hernia waiting for surgery (will happen around March). Surgeon and physical therapist say I can still train and do a bunch of stuff but no heavy squats, deadlift and presses to not increase abdominal pressure too much. Which means I can do SE and E no problems. HIC, not sure but no explosive moves for sure. Also, we have a baby due in about 12-13 weeks (our second one) and I know I will take 2 to 4 weeks off from training once he's born. So Capacity looks like a good fit.

What do you guys think about using Capacity (probably the more running version since it is my weakness) but replacing MS with SE instead? Do you think it would prepare me for Velocity and maybe Outcome later? Do you think that much SE and E would be too much?

It looks like a good idea for me since I come from a background of prioritizing strength training. Hit 225 bench, 315 squat and 405 deadlift last winter at 170 lbs. SE and E are my weaknesses.

I already hear some of you "Just do Base Building" but I want to stay away from HIC because of said hernia and it's 8 weeks and I have 12-13 weeks.


r/tacticalbarbell 6d ago

HIC How do you measure progress in HIC?

6 Upvotes

I’ve been doing 600m Resets (Indoor Power Intervals if the weather isn’t good) and Beat Your Face for about two months. I do two HIC per week so I switch back and forth between them each session, though I don’t feel like I’m getting any progress and I do feel like I’m doing something wrong with this. What should I do and how should I measure progress?


r/tacticalbarbell 6d ago

24 August 2025 Weekly Thread

2 Upvotes
  • Use this thread to post simple questions that don't deserve their own thread, get opinions from other TBers, or as a place for discussion between our civilian members and LEOs/Military/First Responders, fitness-related or otherwise.
  • Please search before posting to see if your question has been answered before.
  • LEO/Military/First Responders: Be mindful of opsec/tradecraft, any posts deemed too revealing will be removed.
  • Resources include the FAQ, TB testimonials, and specific training using TB.
  • See KB's SITREP post that discusses CAT, the now-open Kit Shop, and TBIII.

r/tacticalbarbell 6d ago

First Base Building-Question about schedule

5 Upvotes

Hey guys, quick question regarding schedule and doubling up on days. I am doing a strength first 8 week base building program before I do anything else...as advised. I am reveresing the SE workouts and Max Strength, so first 5 weeks Strength Focused and last 3 SE and HIC....but for my 3 E sessions for the week, is it OK to do the endurance session after the Max Strength lifts on the SAME day, or should I seperate it and do it on the next day. My reason for this is to free up time, make time for mobility and recovery days in between or other things that may come up (O.T shifts, call ins, time with kids, GF etc...blah blah blah). Can I double up on the day to get em both done and why or why not?

P.S Couldn't find this in the books, please guide me to a page if it is in there. Have read both 1 and 2 and making my Block schedule and starting week 1 on Monday, Max Lifts numbers secured Friday.


r/tacticalbarbell 7d ago

How do you warmup for a superset?

6 Upvotes

Let's say I'm starting my session, did my 10 minutes of cardio warmup. I want to superset squats with bench press, is it better to do warmup at the squat bar up until I actually do my first set, and warmup on the bench press during the rest period--or do you prefer to do one warmup set on one, swap to the other, etc until you're warmed up on both, and then start working?


r/tacticalbarbell 7d ago

Back at it. Mass Protocol.

12 Upvotes

I’m back to Mass Protocol. I’m 43m 5’10 160lbs. I got into Tactical barbell years ago when I was doing EMS. I did the BJJ, MMA training thing when I was in my 20s and ended up in EMS wanting strength training. I found TB and it made sense to me because I wanted a lot of functionality to my strength goals. I think Jim Wendler used the term “concurrent training” before I ever heard of “fusion” or other misc. terms.

Fast forward to now-ish. I’m working in acute behavioral health. It’s been a long summer. Fitness wise I messed around with Dan John’s workout ideas a bit. I got pretty far into “Armor Building”- the program had barbell variations that I tried. Ultimately I was around 170lbs without paying attention to food. Then I went on vacation and had back to back sickies. Stomach bug/ rhinovirus. It took away a lot of momentum.

I started back up with a lot of high frequency; working on high volume bodyweight stuff. Slim on the cardio- but walking and some longboard push - scoot - balance. The long bodyweight sessions (se) counted as a little cardio to me. My physique started to come back, but I am down to “victim weight”. Abs don’t show on a lock unit. I have convinced myself that this is close enough to good for base building in the Mass Protocol book.

I chose to do Mass template from Mass protocol & tested my maxes for incline bench, barbell back squats and deadlift. I had been working on pull ups. I decided to try and make pull ups work rather than barbell row. I may have to scale them. Yesterday (week 1 day 3) I got 4 sets 7 reps of clean bodyweight pull ups. (I worked up.. day 1 ~ 6, 7, 7, 6 pull ups. Day 2 ~ 7, 7, 7, 6 pull ups.)My plan is to force the pull ups. I have a weight vest adjustable by 2.5lb increment; up to 40 lbs. I plan on 4x6 with 5lbs next week. 4x3 with 10 lbs on third week and may amrap for 1rep max calculations on the pull ups. Then just restart the cycle with my same (incline) bench, squat and deadlift for the next cycle.

Thoughts, feedback, constructive criticism, positive encouragement?