Critique of my TB inspired I/A esque program (via TangoZero, Blackmetalbunny,Mikhou, G2B, and Maxrip13 )

[KayBee]

I have planned out a number of iterations of a plan and have decided something Opeartor I/A esque is in order. A lot of this is due to lifestyle and timing of things in my day.

I took inspiration from this discussion of Op I/A. http://tacticalbarbell.com/forum/viewtopic.php?t=762

Hey, Bark. Awhile back I started Op I/A with a 90% TM. I do 3 weeks on and 1 week deload and then force progression ala 5/3/1. I like to do 5 sets on most exercises. The point is that I really started on that first cycle at 67.5-81%. I don't recall how many 3-week cycles I have done, but I haven't run into any stalls yet, and I'm definitely stronger than ever.

I'm doing something a little different right now for a few weeks, but know that I'll be back to Op I/A soon, will pick up where I left off, and I have no doubt that I'll keep progressing.

I don't think of OP I/A so much as a weekly schedule, but I tick the sessions off as I go. Some weeks I would do two sessions some I would do as many as 4 depending on my other activities.......

Basically I just do up a sheet that has all 9 sessions on it and the percentages and tick them off over a couple weeks. I then tally everything up based on what I had done that block starting from the first 70% session to the last 90%+ session.

So armed with this and some additional information I then looked to ..

This question: “What should I do if…”

People have started taking the books as the gospel, instead of learning and implementing the principles of Tactical Barbell.

Tactical Barbell is a system of insights. Take the time to read, understand and absorb what KB has learnt and is imparting. Once you understand why TB is laid out the way it is laid out and designed, you’ll understand how the system works and how to design / program based on the system. Then the exact words matter less, and the insights & concept of TB will be driving force behind your training program.

TangoZero and Green2Blue also had some great thoughts as well.

I opted to look at a Charlie Francis inspired High Low model.

I have ~ 80 days to try and achieve my goals and have decided 7 day weeks were of no use based on my ever changing daily timetable. Therefore a week being 8-10 days suited me better.

Goals:

Score max points in my country's Police Force Fitness test (pre academy). ...think push ups, grip test, vertical jump and 1.5 mile run.

Push ups are done as 3-4 sets @ 50-60% of max with 90 sec between sets
Pull ups follows the Fighter pull up program
Running follows a 5km run program I have had success with before.
MS will use Fighter %'s via Mikhou's TM method.

Shoulder prehab is a given and something I do as well as core work. This is ti help balance out the pressing movements

Proposed programming

Day 1: (High) Tempo Run + (Push ups + Pull ups + Grip...all these are done at the gym)
Day 2: (Low) Easy Run + (Push ups +Pull ups + grip...at gym)
Day 3: (High) MS (BP/SQ/ 1 x DL)
Day 4: off ...apart from pull ups
Day 5: (High) Running Intervals + (Push ups + Pull ups + Grip...at gym)
Day 6: (Low) Easy Run + (Push ups +Pull ups + grip...at gym)
Day 7: (High) MS (BP/SQ/ 1 x DL) and pull ups
Day 8: Off

I feel the push ups will help with greasing teh groove while the MS work will compliment it. In the past I have found the two work well together. Additionally the 5km run program and teh grip work I have done have both yielded good results. My reading on the High Low approach gives me confidence in this approach

[Maxrip13]

Hey mate,

Is there a question here or are you just posting up your plan?

[KayBee]

Was posting it up in hope that if there is anything glaringly wrong with it someone may point it out along with a potential solution.

I feel it is reasonable and will bring about results so lookign forward to seeing where it goes.

[Maxrip13]

Was posting it up in hope that if there is anything glaringly wrong with it someone may point it out along with a potential solution.

I feel it is reasonable and will bring about results so lookign forward to seeing where it goes.

Give it a go and see what the result is. It’s a bit of a mish mash and not truely Any version a TB program but that doesn’t make it wrong.

It’s green,black(fighter) and the fighter pullup program jammed together. That isnt wrong, but your recovery is going to need to be on point.

Test it out and drop stuff not required for the testing as you get closer.