TACTICAL BARBELL II CONDITIONING Consult a physician prior to starting any training program, including the programs, sessions and protocols outlined in this book 2 “The more thou sweateth in training, the less thou bleedeth in combat” Richard Marcinko (And every military training cadre since) 3 CONTENTS I – PROGRAMMING Introduction Operational Athletes – The Roadmap Conditioning Tactical Barbell II Overview Conditioning Domains Conditioning Protocols Base Building: Hardening the Body, Hardening the Mind Continuation Black Protocol Green Protocol Training Guidelines II – TRAINING VAULT Session Difficulty Endurance Sessions High Intensity Conditioning Sessions Core + Grip Sessions TB Challenge Sessions III – EXECUTION Conditioning Progression Incorporating other Sessions Incorporating Sport/ Training The Operator I/A Template Sample 17 Week Program: Tactical Law Enforcement Protocol Supplements Unconventional Approaches Conclusion FAQs References + Recommended Reading 4 I PROGRAMMING 5 INTRODUCTION You have something very valuable in your hands. A lifetime’s worth of training knowledge. Drawn from the world’s most extreme arenas. Lessons learned, and best practices from military operators, tactical law enforcement, martial artists, and others that rely on their physical capabilities to survive and thrive in some very harsh and unforgiving environments. Places where there’s more at stake than winning a medal, or getting a bruised ego. Bottom line, with these people, their training has to work. By implementing the strategies in this book, you will cut your learning curve down by decades. If you’re young, I am envious at just how far you’re going to be able to take your level of conditioning. The path has been laid out and handed to you on a silver platter. You’ll get to avoid costly amateurish mistakes that lead to injury and burn out. If you’re older, you’re going to reclaim that confidence you once had in your physical abilities. You may have forgotten what that feels like. Prepare to be reminded. It’s great having a 600lb squat and 400lb bench press. But, as an operational athlete, if you can’t run, work, or thrive for long periods of time in a multitude of energy demanding environments, you are ineffective. Your big bench press is useless, your big squat is useless. Tactical Barbell proposes you work towards being a different kind of athlete. The kind that is not only extremely strong, but also highly conditioned. If you look carefully, you’ll see these people all around you. That guy on your Emergency Response Team with the 350lb bench press and a sub 9 minute 1.5 mile run. The old Marine Sergeant that can run 6 miles in under 40 minutes, deadlifts over 600lbs and can do 30 (non-kipping) pull-ups. We want to avoid being the guy with the 700lb squat that gets gassed walking up the stairs - or the marathoner that tops out at 10-20 push-ups. One of the biggest myths being perpetrated is that you have to choose between being chubby and strong or lean and weak. You don’t. There is an elite middle ground. So how exactly do you get very, very, good at everything? It’s NOT by combining everything into one random super-workout and repeating. That’s a great approach for working up a sweat, and releasing some endorphins – not so great for actually progressing your abilities. Most of you probably have this figured out by now. Tactical Barbell takes a simple, structured, three pronged approach to conditioning. It consists of Base Building, followed by a transition to a more specific conditioning protocol. Periodic maintenance of lower-priority fitness domains complete our model. In Part I you’ll be introduced to the TB2 conditioning protocols. First up, Base Building, which serves as a kind of basic training for everyone. Base Building will harden the body, harden the mind, and prepare you for what’s to come. From there, you’ll transition to one of two specialist continuation protocols: Black or Green. Both protocols have several variations to fit your unique goals. In Part II, you’ll be let in to the Tactical Barbell Training Vault. You’ll have access to over 50 high quality conditioning sessions, some of which have been provided by some very hard, extreme people. 6 This isn’t going to be a mishmash of exercises thrown together laundry-list style to make you feel like you’re doing something because you’re busy and complicated. Instead, each session fits into a broader category, and is used to develop certain attributes at certain times during your training plan. For example, certain sessions are designed to stimulate cardiac hypertrophy and are almost solely used during Base Building and Green protocol. Other sessions might focus on speed-endurance or anaerobic capacity, and are primarily used with Black template. Other categories include work capacity, cardiac contractile strength, and lactic/alactic development. So no need to worry, there is method to the madness. You won’t be running around working up a sweat for nothing. Each session is designed to progress your skill and ability in a certain category. You’ll get to choose the unique sessions you are drawn to, and insert them into your protocol when that category is called for. In Part III, we go over options for tweaking and customizing your protocol. We’ll also talk about incorporating real life – i.e. sports and training. For those of you that don’t want to think at all – you’ll be provided with the 17 week program we use for clients that are preparing for entry into tactical law enforcement (i.e. SWAT, ERT etc.). It consists of an 8 week Base Building phase followed by 9 weeks of Black protocol, individual sessions picked for you. By the time you get to the end of this book, you’ll have a thorough understanding of how to program your conditioning. You’ll also know exactly how to incorporate your strength training, whether you use TB1 or something else. You’ll know how many conditioning sessions to do per week, what attributes those sessions develop, and how the rest of your life fits in. You’ll learn how to choose the systems you need to prioritize, the systems you need to maintain, and how to handle the logistics of both. You’ll have a thorough grasp of the skeletal structure of TB2, and how to fill it in to meet your particular goals. This is not an academic textbook approach to conditioning. Tactical Barbell is all about simple, direct, concrete approaches that bring about results. We’re not interested in putting a unique spin on things, turning fitness into a neuroscience discussion, or conducting a marketing experiment. You’ll be provided with the hard-earned tools and approaches used by the pros, to get you where you want to be. That’s it. It’s all about having a simple, intelligent, and actionable plan. It’s easy to be hard, harder to be smart. If you’re tired of hype, politics in fitness, and countless streams of conflicting information spewed by the inexperienced, welcome home. 7 OPERATIONAL ATHLETES – THE ROADMAP Before we get into the details, let’s look at our big-picture three-step approach for both operators and civilian multi-skilled athletes. STEP 1 – BASE BUILDING Build a base of general endurance and strength FIRST. General Endurance will primarily consist of aerobic development. Strength will consist of both maximal strength and strength-endurance. Operators/operational athletes will use occupational-specific endurance sessions. Run, ruck, swim, etc. Civilians/others can utilize any of the listed session provided. I can get fancy here and talk about ‘resilience’ training, and movement skills blah blah all day to make things seem complicated. The truth is you will develop things like resiliency and everything else you need through all facets of your training, by simply showing up and doing the work. STEP 2 – CONTINUATION PROTOCOL After Base-Building, use a continuation protocol. Your continuation conditioning will consist of anaerobic system development, work capacity, speed, power and strength. This is your main training plan, which is specific to your individual needs. Actively progress the systems you need to excel at, maintain the systems you don’t. Your continuation protocol will be customized for you. Occupational requirements will dictate what skills some of you need to prioritize. The protocol of a SWAT member will differ from that of a military operator, which will differ from that of a recreational athlete. If you’re a military operator, your continuation protocol will continue to progress endurance training along with other traits. If you’re a civilian or non-military operator (police ERT, HRT, SWAT etc.), endurance may be set aside and maintained while other skills are aggressively advanced. Scale individual training sessions based on skill level and needs. Military operators might perform an LSS run for 2-3 hours, a civilian novice might start with half hour increments. STEP 3 – MAINTAIN LOWER PRIORITY FITNESS DOMAINS Maintain, rather than attempt to actively progress your lower priority fitness domains. For example if endurance is low on your priority list, it shouldn’t make up a significant portion of your training. There are several approaches to maintenance, including a periodic return to Base Building, or the inclusion of a minimal amount of lower priority training. 8 This three step framework will put you light years ahead of anyone trying to do everything at the same time ‘super-workout’ style. This is similar to the approaches utilized by professional athletes/teams, career mixed martial artists, and others that are serious about their training. Unless you’re satisfied with a generic, general level of fitness, training by its nature cannot be general, or cookie-cutter. “Working out” can be generic, “training” cannot. 9 CONDITIONING Let’s get the boring stuff out of the way first. This isn’t a textbook, but I do want to paint a general picture of the systems we’re training so you understand why certain things are done the way they are, or included in this book. Conditioning. What is it exactly? It’s very simple; Conditioning is your ability to produce energy to meet the task at hand. That task might be fighting an opponent in a cage, ruck marching for 20 miles while carrying an 80lb load, or sprinting as fast as you can for 100 meters. All require energy. Different types of energy, and different ‘fuel’ sources. Conditioning is not just ‘cardio’. There’s interplay with strength, strength-endurance, power and other systems. The body is interconnected and complex, so there is a lot of overlap and debate as to what the boundaries actually are between things like ‘strength’ and ‘conditioning’. For our purposes ‘conditioning’ is improving energy production. I won’t be getting great detail, but if you’re interested in going deeper refer to the ‘References/Recommended Reading’ list at the end of this book. The body’s general ‘fuel’ consists of Adenosine Triphosphate (ATP). The engines that put that fuel to use are the aerobic and anaerobic systems. Creatine-Phosphate, lactate, muscle glycogen, stored liver glycogen, oxidation of fatty acids (fatty tissue), all play a part in generating energy or facilitating ATP. It all depends on what energy systems being used. For example, a 100 meter maximum effort sprint is powered by stored ATP/creatine-phosphate. You won’t be tapping into your body fat for energy, as you would if you were running a marathon. Put aside your image of aerobic training = jogging for a moment. The aerobic system generates the majority of ATP for most daily activity. Unless you’re performing an activity that has you go all-out for about 10-120 seconds or less, the aerobic system will be providing you with the majority of your energy. A well-developed aerobic system can provide energy for hours. It utilizes both sugar and fat in the process. It supports and enhances the anaerobic system by helping ‘reset’ it when the anaerobic system gases out. The better your aerobic system is, the quicker you can get back to using the anaerobic system. Here’s the downside. The aerobic system doesn’t generate energy as quickly as the anaerobic system. Slow steady state jogging for long periods of time is a classic demonstration of aerobic energy at work. But don’t let that very specific example fool you, the aerobic system will provide most of the energy for almost any work or exercise you do. That energy may be ‘background’ or ‘supporting’ energy in some cases, but it is there working away. The anaerobic system (which includes the lactic and alactic system) is capable of generating energy extremely fast, but can only sustain that energy for about 10 seconds (alactic system) or 60-90 seconds (lactic). In some cases, the anaerobic system will continue to participate for up to two minutes. Because it generates energy very quickly, it also creates metabolic byproduct very quickly. This byproduct can cause fatigue. Hence, one reason why anaerobic energy can only be sustained for short periods of time before fatigue sets in. This system uses sugar/glycogen to generate ATP. Think about how long you can maintain a maximum or near 10 maximal effort sprint. A demonstration of your anaerobic systems at work. I mentioned that a well-trained aerobic system supports and enhances the anaerobic systems. After that short burst of intense anaerobic energy fizzles out, your aerobic system steps in. It starts cleaning out that metabolic waste spewed out by the anaerobic system. A well- developed aerobic system clears out that byproduct faster than a poorly trained one. Which means you don’t have to wait as long to use the anaerobic system again. Translation: FASTER recovery in between bursts of more intense activity. Alternatively, if you have a poorly developed aerobic system, you’ll need much longer recovery time in between the same bursts of intense activity. Developing your aerobic system also increases your anaerobic threshold. By training the aerobic system, you’ve increased the overall output of your heart. Are you beginning to see the importance of the interplay between the systems as it applies to your training? What would your performance be like if you only developed your anaerobic system? This is fine for a very narrow specialist population, like powerlifters, 100 meter sprinters, discus throwers and the like. Not acceptable for a multi-skilled operational athlete. I’ll give you a couple examples of how the systems interact with each other here. This is an oversimplification, but I want you to give you a general idea, a big picture. Keep in mind all your energy systems are ‘on’ to some degree when engaged in activity. They’re not little switches that turn-on sequentially when they’re needed. So with that in mind, here are a couple examples. Let’s say you’re a cage fighter. You’re fighting an opponent, moving around throwing some light jabs and feints, waiting for an opening. You’re in aerobic mode here for the most part. Low intensity activity. You see an opening and immediately unleash a flurry of hard powerful strikes and kicks. Boom – you’ve engaged the anaerobic systems. That flurry lasts about 10-60 seconds depending on intensity and your level of conditioning. Then you back off to catch your breath and recover. Back to aerobic mode. Now if you have a well-trained aerobic system, you’ll recover quickly compared to someone that doesn’t. Remember, the aerobic system helps ‘reset’ the anaerobic system. So you can throw another flurry of strikes with less time resting in between. Shorter recovery time. As opposed to the fighter that neglected aerobic training. He now has to catch his breath for a much longer period of time, before being able to press the attack again. For my military audience, this one might be a little closer to home. You’re out on patrol. You’re carrying maybe 50-80lbs of gear, and going at a walking pace. Maybe the conditions are hot. Right now, you’re working at a low level of intensity. You can keep this up for hours and hours. At this moment you’re primarily using your aerobic system, elements of strength- endurance, and maximum strength (load bearing). Your anaerobic systems are engaged as well, but not to any great degree. They’re ‘on’ and ready, but that’s about it. Your patrol is interrupted by shots fired. You disengage and break contact. You double tap towards the threat, (or whatever your immediate/action drill is) then turn around and sprint/bound back several meters. You hit the ground/take a knee and providing cover fire. You immediately get up and repeat the same thing over and over again for a couple hundred meters or whatever. Sprint for a few feet. Get down, return fire, or provide covering fire for your partner or unit. Intermittent sprinting, carrying a heavy load. Brief rest before continuing. So now your anaerobic system has kicked in full force for the sprinting/bounding. Most likely your alactic system if you’re moving as quickly and intensely as you should be. However, your aerobic system is still working in the background. Your anaerobic-alactic energy is fizzling out within 10-15 seconds of intense activity, partially due to that metabolic 11 byproduct being generated. You’re panting and exhausted after each sprint/bound. Your aerobic system keeps stepping in for one of its important jobs. It starts working like crazy to clear out the anaerobic system’s mess, which gets you over that fatigue, so you can quickly engage the anaerobic system again. Now you’re ready for another quick bound. The fitter your aerobic system, the quicker you’re able to recover in between bounds for that next mad dash. Too easy. So to recap. Because you spent time training your aerobic system, you were able to recover very quickly in between bounds. You sprinted faster, recovered faster, which then allowed you to cover more ground in a shorter period of time. Ultimately you got out of the zone of fire faster. It made you a harder target. You spent time on anaerobic training, so your sprinting/bounding was also more effective and powerful. You spent time on strength training and did your squats, so that 70lb rucksack on your back is having less of an impact on your energy levels. If you don’t have superior leg/load bearing strength, your energy systems would be working overtime to compensate – which would increase your fatigue significantly. Who says strength training isn’t that important for a soldier in a combat role? Now let’s say you didn’t spend much time on your aerobic training. All you did for ‘cardio’ was high intensity interval style work. You hear that shot fire. Your first couple bounds away from the danger zone are fast. Real fast. Faster than anyone else’s. But you also tire out equally fast. You start resting longer in between bounds, because your poorly developed aerobic system takes longer to clear away the fatigue caused by your engaged anaerobic system. You are moving out of the kill zone at a slower rate overall. As time goes on you have to rest longer to recharge your anaerobic system. Your bounds become slower and longer, because it’s tiring going up and down for short sprints. It becomes easier and easier to stay upright for a little while longer, to catch your breath. Not good. Now if you only trained the aerobic system and neglected the anaerobic, you wouldn’t be able to maintain or generate the same level of intensity or speed while bounding. All energy systems are important. Don’t make the mistake of just training one modality or the other. And remember, you can adjust the dose. Trainee A may have a greater need for aerobic capacity vs Trainee B. Trainee A participates in triathlons, and Trainee B is an office worker focused on increasing strength and performance all around. So Trainee A’s conditioning protocol includes substantial aerobic training, Trainee B’s has far less. Simple. Don’t get wrapped up in what’s better or worse. Everything depends on your end goal. 12 TACTICAL BARBELL II OVERVIEW Strategy without tactics is the slowest route to victory. Tactics without strategy is the noise before defeat. Sun Tzu Tactical Barbell is a strength and conditioning system for the operational athlete that needs to function optimally in multiple fitness domains. TB1 covered strength. This book covers the other side of the coin, conditioning. Within our definition of an operational athlete, trainees have different strength and conditioning needs. An infantry soldier’s conditioning work won’t be the same as a SWAT officer’s. Johnny SWAT won’t train the same way as Bobby office worker, who just wants to get extremely strong and highly conditioned for no particular role. That infantry soldier needs a higher level of aerobic/endurance development than Johnny SWAT. The office worker may just need enough aerobic work to reap the benefits and not a minute more. Not only do goals vary, but they also change along with your interests and lifestyle. Next year that office worker wants to run an adventure race and maybe the infantry soldier takes up BJJ. Now the training has to change. It might be time to change up the strength work, focus on different energy systems, or both. TBI and 2 provide you with the framework to maneuver within these training parameters. When your interests start leaning toward adventure racing, you’ll have the tools to move your training in that direction without greatly sacrificing your other attributes. More focus on improving maximum strength for the next 3 months? You’ll learn how to adjust your conditioning work to deal with that. And of course, if you just want to be a well-rounded high performing operational athlete, well that’s the backbone of this program, and the intended end-product. In this book, you’ll learn how to develop all your energy systems; increase work capacity, improve muscular endurance, and enhance explosive power. You’ll also be shown how to incorporate all of this with your current strength training. So how do you get good at everything? There are key things you have to do in order to get to that place of having a 600lb deadlift and 19 minute 5km race time. Two very important skills; learn how to PRIORITIZE, and learn how to be EFFICIENT. First, you have to know how to train each system in the most efficient manner possible. Efficiency becomes important, because as a multi-tasking athlete you can’t afford to lose training time or energy doing things in a less than ideal manner. You have to master multiple skills. Your time and energy are going to be tight and precious. Instead of wasting time trying to build your core with eight different exercises while balancing on a medicine ball and simultaneously foam rolling your stomach, you’ll have to rely on fewer, more direct and powerful movements. Things like hanging leg raises, planks, ab rollers, and the contribution made by deadlifts, squats, and sprinting. Choose fewer, but more effective tools. In addition to learning the most efficient training methods, you have to understand how to 13 prioritize. You have to learn how to put together a program that improves your high priority fitness domains, while maintaining the others. Work capacity, strength, endurance, power, speed….where do you start? Let’s go a little deeper into TB’s three pronged approach. First, we’re going to do a little base building. Eight weeks of aerobic focused work, general endurance, and strength. This is step 1, or ‘Block 1’ for all trainees regardless of end goal. Look at general strength and aerobic capacity like water wells. You create large reservoirs and then dip into them to develop sub- categories like strength-endurance, anaerobic capacity, and the rest. The deeper and bigger you dig your well, the more raw material you have available to grow your other abilities. For example, training maximal strength first to a high degree, allows you to develop a greater threshold for strength-endurance. You’ll take your SE much further than someone that doesn’t have that high base level of strength. You’ll hit 100 push-ups with less effort, whereas the other guy might top out at 50 with the same amount of SE work. Sometimes when you keep drawing too much from your well, it can run dry and you have to replenish it. An example of this is when you start training strength-endurance or high repetition bodyweight-only work for too long. Your overall maximum strength levels begin to drop, and you start getting weaker. In turn, your strength-endurance drops over time. Ever wonder why doing only hundreds of push-ups everyday slowly stops working after a few weeks and starts to fizzle out? Time for a return to maximum strength training, even if only briefly. Top up that reservoir. Similar principles apply to the aerobic/anaerobic systems. It’s extremely important – I urge you not to skip Block 1. We’re building you a bigger, better gas tank, along with a high-performance engine. You will also reap a greater anaerobic threshold. This phase will slowly get you used to working for longer periods of time, and will pave the way for more intense future training. Another rarely mentioned, but valuable side effect of endurance training is hardening the mind and increasing your threshold for tolerating pain. It helps develop will power and teaches you to keep going. After you complete Block I, your continuation protocol won’t seem as daunting. If you skip it and dive right into your conditioning template, you will hurt more than you need to and you won’t be as fully developed at the end of the day. Trust the process. There are certain rules we’re going to follow during this phase that’ll enhance the effectiveness of the training. This block is a little more cookie-cutter and less flexible than your continuation protocol will be. It’s designed that way to ensure you have certain basics in place before moving on to more advanced training. General strength and aerobic capacity are foundational fitness domains. The more you have, the farther you can go. The more you have the farther you can develop other ‘secondary’ attributes. After base building, you’ll choose a continuation protocol or template based on your specific conditioning goals. You’ll customize this protocol with the individual training sessions found in the Training Vault, or Part II of this book. Finally, you’ll learn how to combine your particular conditioning protocol with your pre-existing strength program. The end product will be your strength and conditioning protocol. You’ll learn how to efficiently train your energy systems, and exactly how to prioritize and schedule multiple fitness domains. Base Building prepares you for a transition to your specific conditioning protocol. Step two, is your specific conditioning protocol. 14 GREEN PROTOCOL, BLACK PROTOCOL So, everyone regardless of end goal goes through Block I. It’s like basic training. You come out the other side with a vastly improved gas tank, and enhanced energy system. You develop your endurance capacity to the point of reaping the benefits and avoiding the side effects of excessive ‘cardio’. You harden your body and prepared your mind for more difficult work. You’re ready for the real training. Now what? That depends on your goals. If you’re not an endurance athlete, or military applicant, Block 1 might be all the endurance/aerobic training you need for a while. If you choose, you can now focus on advancing your higher intensity work capacity, strength, and explosiveness, while simply maintaining that aerobic/endurance base you built up. On the other hand, if you are an endurance athlete, or soldier, then your continuation training will be different. You have the option of two main conditioning protocols. Each protocol has several variations to account for differences in priorities. They are: 1. Green Protocol 2. Black Protocol Green Protocol is for you if endurance and aerobic capacity continue to remain a priority in your training. You might be a soldier, military applicant, or training for an adventure race. Or you just prize a high level of endurance for whatever reason. With Green, the focus is on endurance, strength, and strength-endurance. Green will include some HIC, but that’ll account for less than 10% of your training. The majority of TB users will fall into Black Protocol or one of its variations. With Black, there’s a focus on being a well-rounded, strong, highly conditioned athlete. Anaerobic systems, work capacity, strength, power, and speed are some of the domains you’ll aggressively progress. There will be Endurance maintenance work, but that’ll account for less than 10% of your training. To recap, first you complete Block 1 and reap the benefits. These include lowered resting heart rate, cardiac hypertrophy, cardiac strength, and a more efficient vascular network. You’ve built your general aerobic base. Now you can leave that aerobic training behind for a while and move on to conditioning more specific to your goals. So if it’s Black Protocol, your focus will switch to shorter higher intensity work, power, speed and anaerobic training. If it’s Green, you’ll continue with a more intense endurance focused program. These protocols make up the skeletal structure, or templates for this conditioning program. Now you need to fill them in with the correct individual training sessions, suitable for your goals. Now we move on to the conditioning domains. 15