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Every time I log, it helps keep me accountable and I notice I stay on track with my training....so here goes. I fizzled out on my last log due to sheer laziness and summer activities distracting me lol.
This time around I'll be running a Tactical barbell conditioning protocol. TB starts with an 8 week base building phase...after this you switch to a more customized template for your goals. Either a variation of "Black" protocol, or "Green" protocol. Black is basically more HIIT + strength style.....green is more endurance based with lots more focus on LSS type stuff. I think the idea is black is for tactical police, and green was designed for military types, but I could be wrong.
Base building is mostly LSS work and strength-endurance. Max strength gets re-introduced in week 5. The first 4-5 weeks are 3-5 LSS sessions + 2-3 Strength-Endurance sessions. Weeks 4+ max strength training gets put back in the mix...as does HIC (high intensity conditioning). After the 8 weeks BB you switch to your continuation protocol for the rest of the year.
This will be my set up for 8 week Base-Building.
Strength-Endurance Circuit
2 Handed Kettlebell Swings (24kg)
Goblet Squat (24kg)
Dips
Barbell Row
Push-ups
Hanging Leg Raises
Hyperextensions
Weight is not important for this phase and is supposed to be roughly 15-30% of 1rm...high reps and shortened rest intervals are the goal. You can use a cluster in the book or put together your own...this is my own.
LSS Work
I'll be choosing these from the TB exercise 'Vault' in Part II as I go...but this is mostly the boring stuff....LSD running, swimming, rucking
Max Strength
This doesn't come into play until week 5...I'm undecided but I'm most likely going to go with Wendler 531 two day set-up, or TB Fighter template. I'll cross that bridge when I get there.
HIC
These don't come into play until week 4 or 5 either...and I'll choose these from the 'Vault' as well when the time comes.
It's tough to measure progress with conditioning compared to weights...but I'll be using these markers to give me an idea of my progress. I am in pretty bad shape right now as you can see...let my training lapse badly over the summer.
Current Levels
5K time - 28 Minutes
Resting Heart Rate - 73
1.5m run - 11:38
Push-ups - 44
Pull-ups - 12
Did these over the past couple weeks...lots of room for improvement lol.
I'll be starting today, with Base-Building/Day 1....which is a strength-endurance session. I'll report after.
This time around I'll be running a Tactical barbell conditioning protocol. TB starts with an 8 week base building phase...after this you switch to a more customized template for your goals. Either a variation of "Black" protocol, or "Green" protocol. Black is basically more HIIT + strength style.....green is more endurance based with lots more focus on LSS type stuff. I think the idea is black is for tactical police, and green was designed for military types, but I could be wrong.
Base building is mostly LSS work and strength-endurance. Max strength gets re-introduced in week 5. The first 4-5 weeks are 3-5 LSS sessions + 2-3 Strength-Endurance sessions. Weeks 4+ max strength training gets put back in the mix...as does HIC (high intensity conditioning). After the 8 weeks BB you switch to your continuation protocol for the rest of the year.
This will be my set up for 8 week Base-Building.
Strength-Endurance Circuit
2 Handed Kettlebell Swings (24kg)
Goblet Squat (24kg)
Dips
Barbell Row
Push-ups
Hanging Leg Raises
Hyperextensions
Weight is not important for this phase and is supposed to be roughly 15-30% of 1rm...high reps and shortened rest intervals are the goal. You can use a cluster in the book or put together your own...this is my own.
LSS Work
I'll be choosing these from the TB exercise 'Vault' in Part II as I go...but this is mostly the boring stuff....LSD running, swimming, rucking
Max Strength
This doesn't come into play until week 5...I'm undecided but I'm most likely going to go with Wendler 531 two day set-up, or TB Fighter template. I'll cross that bridge when I get there.
HIC
These don't come into play until week 4 or 5 either...and I'll choose these from the 'Vault' as well when the time comes.
It's tough to measure progress with conditioning compared to weights...but I'll be using these markers to give me an idea of my progress. I am in pretty bad shape right now as you can see...let my training lapse badly over the summer.
Current Levels
5K time - 28 Minutes
Resting Heart Rate - 73
1.5m run - 11:38
Push-ups - 44
Pull-ups - 12
Did these over the past couple weeks...lots of room for improvement lol.
I'll be starting today, with Base-Building/Day 1....which is a strength-endurance session. I'll report after.
