TacticalBarbell.com

Hi everybody,

My name is Jack, I’m new here and think a little introduction would be helpful.
I’m currently work as a LEO in the tactical response unit of a European agency after spending some time in the army.
Training is really a part of my life and one of the most important part of my day. I usually train with various tools like barbells, clubbels, kettlebells, calisthenics, and so on.
When I have time (not as much as i would) I train BJJ and Muay Thai.
I’ve trained in a lot of different “styles” such as bodybuilding split routines, bodyweight only, military unit PT, etc.

One day I started to understand that training for performance (military and martial arts performance) needed an approach capable to train endurance, strength, SE and conditioning but really didn’t know how to make it work together.
At that point I found TB and have been amazed how the books clarified everything. I studied all the 3 edition of TBI and TBII for months, completed base building and then started following the Green+Fighter and Black+Operator alternatively.

Some days ago I had the opportunity to apply for an advanced parachute regiment (lot of runs, ruck marches, obstacle runs, calisthenics) and the training will begin in a couple of months.

I initially had in mind to start the Army Special Ops program from Stew Smith but it can’t work for me due to the fact that it requires a pretty organised facility and I have to travel often due to work schedules.

After a lot of research inside the forum I decided to create my “pre selection program” using the TB principles the best I can.

Following Is my actual training plan for 6 weeks:



Some additional info will be useful:

- Max Strength days are performed with calisthenics exercises plus a weighted backpack for the first 3 weeks due to the fact that I don't have access to barbell
Cluster: Pull-ups
Dips
Single leg squats
Feet Elevated Push Ups

- I'm training for the first three weeks with a 10 Kg backpack (that's all the weight I have at the moment) and trained for reps instead of increasing the weight. In weeks 4,5,6 I will (probably) have access to a gym so I'm considering to do 3 weeks of max strength with a cluster made of bench press, squat, weighted pull ups.

- I really love barbell training. The problem is I don’t have a gym most of the time. I stay at home around a week per month most of the year moving to places where I don’t have access to a training facility, so I have to do the best I can with what I have

- SE cluster: Push-ups
Leg raises
Lunges
Plank (increasing time)
Australian Pull-ups
Back extensions

- the workouts are usually done in one session but work schedule could force me to separate it in two (max strength in the morning, endurance in the evening for examples)

- My biggest fear is overtraining, but I don’t think the volume is as huge as other programs (Stew Smith’s for example)

- If one day I wake up and feel overwhelmed, I just take the day off and go on with the program the day after (actually in the middle of week three, never felt the need)

I think in a lot of the people in this forum is really passionate and reliable about training and I would really appreciate to have your thought, critiques and hint on my training regime.

Thankyou

Hi Jack, welcome to the forum.

I can't access your program, but regardless here's a little advice. When it comes to para or similar, get very comfortable at these things;

Running
Rucking
pull-ups
push-ups

Keep it simple. That's it, that's all you need to master to do well in that kind of unit. That being said, use maximal-strength training to support your efforts in getting good at the above, but don't let strength training eclipse the priorities I listed.

Keep the strength training minimalist, keep the priorities E and SE. Choose your sessions wisely. Don't cycle when you can run. Don't shadow box when you can ruck.

Also, what are your current #s, pull-ups, push-ups, run times, any lift #s?

Hi Aelian,
Thank you for the advices.

I haven't checked my bodyweight numbers in a while but I tested my weighted exercises with a 10 kg backpack:
Pull-ups: 7
Dips: 10
Single leg squat: 20 (each leg)
Push-ups: 21
Feet elevated push ups: 15

My 1RM for the other lifts are:
Squat: 112kg
OHP: 52Kg
Deadlift: 110Kg
Bench press: 86Kg

Other stats:
Height: 1.75 mt
Weight: 72 Kgs

I've reloaded the image on the forum, hope you can see it now, otherwise i'll write it in the message body

Thanks

Jack wrote:Hi Aelian,
Thank you for the advices.

I haven't checked my bodyweight numbers in a while but I tested my weighted exercises with a 10 kg backpack:
Pull-ups: 7
Dips: 10
Single leg squat: 20 (each leg)
Push-ups: 21
Feet elevated push ups: 15

My 1RM for the other lifts are:
Squat: 112kg
OHP: 52Kg
Deadlift: 110Kg
Bench press: 86Kg

Other stats:
Height: 1.75 mt
Weight: 72 Kgs

I've reloaded the image on the forum, hope you can see it now, otherwise i'll write it in the message body

Thanks

I can't really give you anything specific without knowing where you stand in terms of SE, run times, strengths and weaknesses. All I can say is go Green, and make sure you incorporate all the SOP army exercises. Run, ruck, push-ups, pullups.