Barkadion TB Logs

[Barkadion]

12/20/23
Block#66 OP I/A
Week#2, Day#7

Mobility day
Walking - 1hr
Mobility drills

[Barkadion]

12/21/23
Block#66 OP I/A
Week#2, Day#8

Lifts, 80%
OL RDL - 4x5
OA KB OHP - 4x5
WPU - 4x5

[Barkadion]

12/22/23
Block#66 OP I/A
Week#2, Day#9

Core Fobbit
Airbike - 2 min
KB Suitecase Carry
Airbike - 2 min
Plank
x 50 min

[Barkadion]

12/24/23
Block#66 OP I/A
Week#3, Day#1

Warmup
Airbike
Mobility drills
x 20 min

Lifts, 85%
Bulgarian SS - 3x3
OA KB OHP - 3x3
WPU - 3x3

Cooldown
Airbike
x10 min

[Barkadion]

12/25/23
Block#66 OP I/A
Week#3, Day#2

LSS Mobility
Aibike recovery pace - 5 min
Mobility drills - 5-6 min
x 60 min
Average HR - 135bpm

[Barkadion]

12/27/23
Block#66 OP I/A
Week#3, Day#4

Warmup
Airbike
Mobility drills
x 20 min

Lifts, 85%
Bulgarian SS - 3x3
OA KB OHP - 3x3
WPU - 3x3

Cooldown
Airbike
x10 min

[Barkadion]

12/29/23
Block#66 OP I/A
Week#3, Day#6

Lifts, 85%
OL RDL - 3x3
OA KB OHP - 3x3
WPU - 3x3

[Barkadion]

12/30/23
Block#66 OP I/A
Week#3, Day#7

LSS Run
x 30 min

[Barkadion]

Block is done. I’m going into deload week as usual. I am thinking about Zulu I/A with keeping unilateral movements. It does suit me well for the moment.

Here’s lost article from old TB site that I am going to use.


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.

[Barkadion]

1/3/24
Block#67 Zulu I/A
Week#1, Day#1

Warmup
Airbike
Mobility drills
x 20 min

Lifts, 70%
Bulgarian SS - 3x5
OA KB OHP - 3x5
WPU - 3x5