I am in the exact same boat. I have had a week long cold I can't quite kick.Barkadion wrote:Still feeling weak from the flu... Might be taking extra days off with this block..
Barkadion TB Logs
Re: Barkadion TB Logs
Re: Barkadion TB Logs
Yeah... 2020 sucksMaxrip13 wrote:I am in the exact same boat. I have had a week long cold I can't quite kick.Barkadion wrote:Still feeling weak from the flu... Might be taking extra days off with this block..
"Man is what he reads." - Joseph Brodsky
Re: Barkadion TB Logs
12/14/20
Block#42, OP I/A (75%)
Week#1, Monday
MS
OA KB OHP - 4x5, 55
OL DL - 4x5, 120
OA Ring Rows - 4x5, P1
Block#42, OP I/A (75%)
Week#1, Monday
MS
OA KB OHP - 4x5, 55
OL DL - 4x5, 120
OA Ring Rows - 4x5, P1
"Man is what he reads." - Joseph Brodsky
Re: Barkadion TB Logs
Just remining myself old article that was lost at some point..
Zulu for Tactical Athletes
Most operational athletes function best with training split 50/50 between strength and cardiovascular conditioning. Neglecting maximal-strength and strength-endurance can lead to problems, with things like loadbearing and general resiliency.
Think Breachers, carrying around their tools and weapons, while clearing a stronghold with the team. Or firefighters in full kit, working their way up a multi-story structure. And if you have poor cardio? Fuggedaboutit. You’ll be the first one culled from the herd if you’re lacking a high level of cardiovascular conditioning.
There are exceptions. Some occupations in the tactical community favor cardiovascular conditioning – military special operations for example. Certainly maximal-strength and strength-endurance play a significant role, but these guys are slightly to the right of the spectrum and need to spend more time on endurance, less time lifting barbells. A little more triathlete, but not quite full blown multi-marathon runner. If I had to give it a number, I’d say it would be roughly a 70/30 divide between cardiovascular/endurance and strength/strength-endurance for SOF. With shades of grey.
If you’re more of a 50/50 tactical athlete; firefighter, SWAT, non-combat arms military, then you’ll want to have a look at this unique way of using Zulu as part of your Continuation Protocol. It goes like this:
Day 1 – A
Day 2 – Conditioning or Off
Day 3 - B
Day 4 – Conditioning or Off
Day 5 – A
Day 6 – Conditioning or Off
Day 7 – B
Day 8 – Conditioning or Off
Day 9 – Cycle 2 begins – A
Like Operator I/A, this is a perpetual template, not bound within a 7 day week. Follow the percentages as per your Zulu template, and force progression or retest after a set number of cycles. Minimum 1 rest day within a 7 day period. Minimum. More is not always better. Take a week of rest roughly every 6-12 weeks or as you need it. Can be used with either Black or Green protocol.
Benefits:
Allows for more volume/more sets on your lifting days
Spaces apart lifting sessions for better recovery
Breaks up training by alternating between strength and conditioning
Flexible in terms of programming. You can add in a post-Zulu conditioning session if more training’s required.
Because you can add HIC or LSS after Zulu sessions as well as on conditioning days, you can manipulate your schedule for more or less rest days.
If you use this approach, you can increase the number of sets - do up to 10. Just because you can, doesn’t mean you should. If you’re new to combining strength training and conditioning, start with the minimum and build volume up slowly over time.
Zulu for Tactical Athletes
Most operational athletes function best with training split 50/50 between strength and cardiovascular conditioning. Neglecting maximal-strength and strength-endurance can lead to problems, with things like loadbearing and general resiliency.
Think Breachers, carrying around their tools and weapons, while clearing a stronghold with the team. Or firefighters in full kit, working their way up a multi-story structure. And if you have poor cardio? Fuggedaboutit. You’ll be the first one culled from the herd if you’re lacking a high level of cardiovascular conditioning.
There are exceptions. Some occupations in the tactical community favor cardiovascular conditioning – military special operations for example. Certainly maximal-strength and strength-endurance play a significant role, but these guys are slightly to the right of the spectrum and need to spend more time on endurance, less time lifting barbells. A little more triathlete, but not quite full blown multi-marathon runner. If I had to give it a number, I’d say it would be roughly a 70/30 divide between cardiovascular/endurance and strength/strength-endurance for SOF. With shades of grey.
If you’re more of a 50/50 tactical athlete; firefighter, SWAT, non-combat arms military, then you’ll want to have a look at this unique way of using Zulu as part of your Continuation Protocol. It goes like this:
Day 1 – A
Day 2 – Conditioning or Off
Day 3 - B
Day 4 – Conditioning or Off
Day 5 – A
Day 6 – Conditioning or Off
Day 7 – B
Day 8 – Conditioning or Off
Day 9 – Cycle 2 begins – A
Like Operator I/A, this is a perpetual template, not bound within a 7 day week. Follow the percentages as per your Zulu template, and force progression or retest after a set number of cycles. Minimum 1 rest day within a 7 day period. Minimum. More is not always better. Take a week of rest roughly every 6-12 weeks or as you need it. Can be used with either Black or Green protocol.
Benefits:
Allows for more volume/more sets on your lifting days
Spaces apart lifting sessions for better recovery
Breaks up training by alternating between strength and conditioning
Flexible in terms of programming. You can add in a post-Zulu conditioning session if more training’s required.
Because you can add HIC or LSS after Zulu sessions as well as on conditioning days, you can manipulate your schedule for more or less rest days.
If you use this approach, you can increase the number of sets - do up to 10. Just because you can, doesn’t mean you should. If you’re new to combining strength training and conditioning, start with the minimum and build volume up slowly over time.
"Man is what he reads." - Joseph Brodsky
Re: Barkadion TB Logs
12/16/20
Block#42, OP I/A (75%)
Week#1, Wednesday
MS
OA DB FP - 5x5, 60
Bulgarian SS - 4x5, 100
OA KB Row - 5x5, 90
Block#42, OP I/A (75%)
Week#1, Wednesday
MS
OA DB FP - 5x5, 60
Bulgarian SS - 4x5, 100
OA KB Row - 5x5, 90
"Man is what he reads." - Joseph Brodsky
Re: Barkadion TB Logs
"Man is what he reads." - Joseph Brodsky
Re: Barkadion TB Logs
12/17/20
Block#42, OP I/A (75%)
Week#1, Thursday
Geoff Neupert drill
OA KB C&P - 5/side, 40
Pullups
Repeat
x15 min
Block#42, OP I/A (75%)
Week#1, Thursday
Geoff Neupert drill
OA KB C&P - 5/side, 40
Pullups
Repeat
x15 min
"Man is what he reads." - Joseph Brodsky
-
VenomousCoffee
- Posts: 1999
- Joined: Fri Sep 28, 2018 6:14 pm
Re: Barkadion TB Logs
That Zulu schedule is interesting, Bark. Thanks for posting.
Re: Barkadion TB Logs
Yes, I might give it a go with minimalistic approach.. 1 or 2 exercises/day. I have been thinking:VenomousCoffee wrote:That Zulu schedule is interesting, Bark. Thanks for posting.
M - SQ/OHP + conditioning
T - off
W - WPU + Conditioning
Th - off
Fr - SQ/OHP
Sa - off
Su - DL + conditioning
"Man is what he reads." - Joseph Brodsky
Re: Barkadion TB Logs
12/18/20
Block#42, OP I/A (75%)
Week#1, Friday
Rest day
Block#42, OP I/A (75%)
Week#1, Friday
Rest day
"Man is what he reads." - Joseph Brodsky