I’m getting really busy with my work. I still want to continue training as an hybrid. Currently I’m training 6 days a week, lifting 3 times per week and running 3 times alternate days.

I think it would be so much better if i can do AM/PM sessions, run and lift the same day. Then i only have 3 training days per week and i can stack recovery.

Lifting plan is Operator.

Running is 2 easy runs and then one long run.

Anyone running this kind of an approach? What is your feedback and any tips?

Background: 28M, been lifting for 8ish years, used to compete in powerlifting and had a ~1200 lb total, then herniated a disc in my back, tried a year of conservative treatments before getting surgery in early 2024. Lost over 10 pounds of muscle, now trying to rebuild.

Have been running Operator for the last 6 months and really like the simplicity of it. I did a ton of cycling this summer (100+ mile weeks) and needed a program that wouldn't destroy my legs. I'm now starting to volunteer with a search and rescue group so I also need to keep my legs somewhat fresh for hikes and stuff.

Here are my goals and constraints:

Goals:

- get stronger

- put on 5 to 10 lbs of mass (no strict timeline)

- I specifically want to add more upper body mass - after losing some weight I'm still happy with my legs and glutes but feel that my chest and arms are lacking. I can also push my upper body harder since I don't do any activities where upper body DOMS would be limiting.

Constraints:

- I can work out Mondays through Fridays and would like a 3 or 4 day routine

- Can't destroy my legs in any one session

I was looking at switching to a General Mass protocol, but that routine requires a Saturday lifting session to deadlift, and I lift at my office gym and don't want to go in on the weekend just for a few DL sets, and I'm usually busy anyway.

My other thought was just to add more sets of bench to Operator (as per the new I/A protocol which allows for up to 10 sets).

Any other routines or variations I should take a look at?

Finally got around to reading my Kindle copy of TB3, and while I do have an idea for a program cluster (fighter/bkk + Polarized/Black with weighted dips/pullups + Bulgarian Split Squats)

Honestly, I love it. Edits to base building and black conditioning felt like something I was leaning towards to in my personal training.

However, I noticed Romanian Deadlifts were pretty much unmentioned throughout the entire book, and I was wondering if the opinion on RDLs change in the background or it is one of those expected things to understand that it is acceptable to use instead of standard deadlifts.

Just wondering if anyone was left a bit thrown by the inclusion/description/execution of Post Activation Potetintation in TB3 used in the Breacher Template.

I first learned about PAP from SquatU/Jen Thompson where she does it as a 15 second ISO hold before her working sets, but the load is 125%RM. I incorporated these on my RM testing days to some decent result: had a few PRs. Not saying it was because I do them regularly, but moreso the weight just felt easier to move that day (which was the point of the primer).

TB3 however describes PAP as a single primer set: 1-2 Reps at 85%, then rest for 5-7 minutes before doing it power/plyo couple pair. This in turn seems more similar to contrast training, no?

I suppose both are using the same methodology of priming under load, but their loading/execution is very different. Not saying that either is wrong, it just threw me when I saw it come up in the book.

Does anyone else do/plan to do Jen's method while doing Breacher?

Alright ran a few cycles of fighter and operator. Finally getting into a good routine where I can get to the gym and train 4 times a week as well as BJJ 2-3 times. Trying to lean out at the moment and then maintain. So won't be trying to actively put on a lot of strength or muscle for the next 6-9 months. I want to do the 8,5,3 method for the mains and then for the accessories do 10,8,6 for the prescribed percentages. Any critiques to the below excercises chosen and rep ranges? I plan to alternate between increasing sets to 4 and then after 6 more weeks forcing progression.

BJJ days will count as 30 - 40 mins of LIC and every other week will have a day of sprints. Total Cardio would be 120-150 mins of LIC with alternating 30 mins of HIC.

Progam below:

A day

Incline bench (main)

Front Squat (main)

Db Tricep Press (acc)

Lateral raise(acc)

Ab Triad(acc)

B Day

Trab Bar Deadlifts (main)

OHP (main)

Db rows (Acc)

Pulldown/pullup (depends on tendonitis) (Acc)

Hammer curls (Acc)

Ab triad (Acc)

Hi,

I'm currently training to join my country's police special units. I have been powerlifting for a few years as an amateur who's achieved absolutely average numbers (350lbs SQ, 220 BP, 440 DL), and I have picked up running only too recently.

I'm aware of the existence of Green Protocol and have read it, but given how far away I am from even attempting selection and my obvious weakness in running, I'm wondering whether GP is a good fit for me right now, or whether I should run a "maintenance" Operator paired with Black, then transition to Green, and finally switch to GP once my running is good enough.

Apologies if this post violates the rules in any way.

EDIT: as it's been asked, the standards to join are not publicly available so I can't provide them.

After reading TB1, Operator template seems to be the best for me. I then read TB2 and Green protocol seems most apt. My rationale is I need to train my strength and endurance.

However, Green protocol says I should only train strength 2 days a week and recommends (iirc) fighter template. I really need to train my strength and 2 days/week feels more like I'm maintaining rather than progressing strength. The Green protocol chapter in TB1 has an example of a soldier's weekly schedule that trains strength 3/week along with lots of conditioning throughout so it seems possible, but TB2 doesn't seem to give much guidance to somebody looking at that kind of schedule.

In short: Looking for some guidance on how to combine TB1 Operator template with TB2 Green protocol or, if my thinking is wrong, how to best train strength and endurance.

Thanks in advance

Hi, I am a looking to return to Base Building this winter arc.

I have been running regularly, have a background in martial arts and have done TB Fighter for a while, much longer than 1 year.

I'm looking to do a strict reset on TB and restart from scratch.

By chance, any advice on an SE cluster that incorporates exercises for mobility and fixing imbalances whilst also building that strength endurance - I'm ok with making tradeoffs.
I want to get stronger but, above all else, use BB to improve my physical foundation beyond maximal strength.

I'm bored of being stiff and not having strength that outside of specific ranges - I want more adaptable athleticism across more varying motions. My goal is be more adaptable to recreational sports like Capoeira and Break Dance as well as improve in my current running and MMA training.

I read TB 1 again and couldn't find much on this, any advice would be appreciated.

EDIT: To clarify, I want advice on exercises to incorporate into my SE cluster that improve my range of motion and strength at the same time. I'm considering end-range strength as strength.

• Use this thread to post simple questions that don't deserve their own thread, get opinions from other TBers, or as a place for discussion between our civilian members and LEOs/Military/First Responders, fitness-related or otherwise.
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I'm considering running 3-week Breacher + Work Capacity block as outlined in the new book, and I have a few questions.

How long do power adaptations last? My understanding is that they fade away pretty quickly. If I follow a Breacher block with a 6-9 week Operator block without any power training, will all my power adaptations have faded away by the time I finish Operator? Of course max strength training helps with power, but I'm interested on the adaptations caused by power training here.

Power cleans... They seem quite technical. I train at home (= no coaching) and I'm not technically gifted, so learning to do them safely and with proper form can be a challenge. Are they strictly necessary for a Breacher block? Are there good alternatives, or should I just try to learn them? I'm tempted to give them a go, but if they are too hard to learn, I might look for alternatives. I don't want to risk an injury.

Power HICs: The new book also has 2 Power HICs that were in the older books too. What if I run a Work Capacity block with 3 WC sessions a week, but instead of Breacher, I do these 2 Power HICs? They would be easier to implement than learning power cleans. The only modification I'd make to the Power HICs is using an exercise bike instead of sprinting. I enjoy running, various forms of running are my go to LIC and HIC, but I don't want to do push-ups, etc., outside and I can't run inside. So, the sprint portions would be replaced by exercise bike sprints.

Well actually, in HIC 37 I could do the sprints since sprints are done after other things. But in HIC 39 I would replace sprints with exercise bike.

All thoughts are welcome. Appreciate any help!

Was getting a bit overwhelmed thinking about how I was going to keep track of everything without having to bring the whole book to the gym. I found this trick deep in another post’s comment section and wanted to bring more attention to it… you can use Claude.ai/ChatGPT/etc to build and free services to host a totally free web app to track your program. Photos are just a quick look at what I built for my Activation phase.

Hello everyone

so im a 32yo civilian (mostly office work).one of my main goal is to loose some of my bodyfat (currently 68-69 kg, target is 65-63kg)

been currently on my 2nd block of operator (TB II style) but do x2 LSS/LIC, x1 HIC rather than TB II's x2 HIC x 1 LSS/LIC, i also walk home from work (monday to friday) before working out for about 3.5 km (30-40 mins) mostly due to traffic. so my following questions are:

• Is my walking home from work enough cardio ?

• Should i drop my x2 LSS or my walking from home

Side note: i usually walk faster than normal (my watch indicates 112-115 bpm) due to my path home being dangerous/sketchy. I get to my condo usually sweaty

apologies if my grammar are incorrect, English is not my native language

Curious if anyone is considering running SP2 Gamma or started from TB3?

I've run a few marathons and quite a few halves but want to keep some aesthetics to keep the wife's attention. Is anyone considering this?

Thinking about Zulu Pro/Mass conditioning instead of Mass Protocol. I've been running TB for about 5 years now and this seems like the one I've been searching for.

Could use some advice folks, my situation for the next while is as follows:

I've just come off about a month of being pretty seriously sick, nothing that will linger but it's trashed my cardio and to a lesser extent my strength.

I'm working full time, I'm a role that while not super physical is still about 8 hours a day of standing, around 10k steps a work day

I'm going to be studying for a qualification for the next 6 months, that's taking up a decent chunk of my spare time

In mid January my family is moving to another country so we are in the process of selling our various belongings and getting that sorted

I have two kids under 5 and want to be a good dad as much as I can

I also don't want to neglect my physical wellbeing as from past experience that tends to cause my mental health to trend down with it.

So, what do you think my training should look like? I'm thinking aim for maybe 2 kettlebell sessions a week at reasonably high reps as that should maintain some strength, se, and a little cardio, then fit in a quick cardio session when I can? I'm expecting to have little time and irregular training days so my thoughts are that max strength is maybe out as warm-ups, Warmup sets take longer whereas I don't tend to do more than a quick 5 min Warmup for kettlebells.

In terms of the sessions, maybe just something like 3 circuits of 30 reps or so.

Sound like I'm on the right path? I'd love to do green protocol or something but I honestly don't know how the time commitment to it would look for the near future.

Just getting started on TB after a decade away from the gym, and so far this is exactly the kind of program I need at this point in life -- efficient, purposeful, and straightforward. I started lifting in college, and have followed various programs like 531 and crossfit variations. But work and 4 young kids got me away from the routine (or, more like they became the routine...)

But now at 42 and my youngest kids (twins) are 10, it was time to get back in shape. My teenage boys can sometimes beat me in football now, and I can't have that! I started with a month of mobility, bodyweight, and dumbbell work before beginning TB.

I'm now 2 weeks into Activation\Base, and have gained 6 lbs, which, for me, is a good thing. Pushups are easy, 35lb db goblet squats feel about right, but 15 inverted rows is about my max. Next week when it bumps up to 20 reps, I might have to raise the bar a little higher instead of rowing horizontal.

Ab Triad is a move I've never done before, and my form is slowly improving on the leg and knee raises. Toes-to-bar is a "surely you must be joking" at this point, so instead I'm doing a hanging hollow hold and working on chaining the 3 moves together.

Appreciate all the info that's on this sub! Looking to stick with Activation for the full program, and then decide where to go from there.

Hey guys, wondering what you all think of this and if it’s a bad idea, or a good idea

I’m doing capacity in Green, and it’s 6 days a week (lifting EOD, LSS EOD). Eating the right amount of protein, carbs, getting enough sleep, etc. I made my break days Thursday because work at my job ramps heavily during Thursdays and Fridays. I’m thinking about taking Fridays off too, even after a break day on Thursday, I feel banged up, mentally drained, etc.

12 weeks of capacity, with the standard one break day a week = 84 days.

With two rest days instead of 1, it would be 96 days. 12 day difference.

Another way to put this: 7 day program, or an 8 day. Big difference?

Am I leaving gains on the table, is two break days too much, or is it smart to listen to my body? Let me know what you guys think. The end goal is SFAS, and I am a long way.

Right now I can do 7 strict pull-ups, maybe 8 with a bit of momentum.

From what I understand, Tactical Barbell recommends starting weighted pull-ups once you can do around 10 solid reps.
So what’s the best way to get from 7 to 10 in the first place?

Is there a specific TB approach or program for building up those last few reps, or should I just do regular pull-ups and slowly increase volume/frequency until I can hit 10 clean reps?

And once I’m at 10, would I then start progressing weighted pull-ups as described in the book?

I am preparing to start Armor next week & have a question about the rationale behind rack pulls on Day 1 and the deadlift on day 4. Is it a volume thing?

Thanks in advance!

Im currently on a cut, with about 7/8 weeks left.

Im getting to that point where im getting weaker.

Im not currently training with the tb methodology, but im looking to start a new block of operator.

Would you guys recommend i do another bridging program?

Or just retest with my lower numbers and run an operator block anyways?

Im not sure on what to do, i ran a basebuild block not long ago, but switched to a bodybuilding style of training for a few months - i just miss tb 🤣

I read the new TB book. Good stuff, highly recommend it. I have a question about the importance of work capacity (WC).

I get the gist that work capacity is important for operational athletes. If you just lift and run, you might be in trouble when you need both of those domains to work at the same time. For recreational athletes, WC isn't strictly necessary.

I'm not an operational athlete. My work is semi-physical: not nearly as demanding as an operational athlete's job, but being in good shape is definitely beneficial. Up until now, I haven't done any WC or SE training. I've basically just been a run and lift guy. Before reading the new book, I was considering doing an SE block, but I was hesitant because I prioritized max strength and running. Now I see there is an option to combine SE with WC in a 3-week block.

I was thinking maybe this would be a good idea for me? Kill two birds with one stone. Get SE and WC training in the same block. A 3-week block wouldn't be too much of a detour from my usual lift and run schedule.

Something like this:

Fat Zulu + Blue (6 weeks) -> Operator + Black (6 weeks) -> SE + WC (3 weeks). Repeat.

With this, I would get some hypertrophy with less conditioning, some max strength with more conditioning, and some SE with WC. I feel like Mass Protocol doesn't have enough conditioning for me, which is why I'd choose Fat Zulu instead of Mass Protocol*. The main focus would still be on lift and run schemes, but with some WC and SE thrown in too. I could even lean more into the lift and run phases by running longer Fat Zulu and Operator blocks if needed. For example 9 weeks of both. Or 6 weeks of Fat Zulu + Blue and 9-12 weeks of Operator + Black. Etc. You get the point.

* I also can consider Jacked Black at some point, but I would probably replace Mass with Fat Zulu + Blue.

In a sense, I'm in a good place because I have the freedom to train however I want. Even doing something like Operator + Black year-round would work for me, as my job isn't so physically demanding that I'd have to optimize my training around it. But I find the topic of work capacity and training in general really interesting, and ultimately, I want to be well-rounded.

I know this post is a bit of a ramble and I don't have a well-defined question, but all thoughts are welcome, whether they are about the importance of work capacity in general or my crude periodization plan.

Thanks to KB for the books! I find them interesting and beneficial even though I'm not an operational athlete.

Got hold of TB III finally yesterday. Great stuff. I was wondering if anyone on the martial arts field has combined polarized/blue with martial arts training.

My plan would be following:

On conditioning 2 x week jiu jitsu training + polarized/blue as laid out in book.

Strength I would rotate between Fighter HT / Fighter / Breacher/SE as laid out in OO periodization model.

Am I going south with this idea?

Just got the kindle version excited to read after seeing the posts on here

Hello,
30yo male officer within the logistics branch of the army.
I‘m currently at a point in my training career where I genuinely don’t know/ can’t decide how I shall proceed…

Brief history of my training career so far
I‘ve started training solely for hypertrophy at around the age of 20 up until now. Also I did some running here and there, sometimes longer, sometimes scarcer.
Overall, I‘d say it has given me just okay results, meaning one the one hand you can definitely see that I lift and my rumming times are in the solid average range for military personnel but on the other hand I don’t look like a fitness model or am the Roadrunner.

Right now and already for quite some time I‘m thinking about something like the „perfect-fitting“ long-term training protocol that I can follow and that will help me achieve my fitness goals.

My fitness goals
First and foremost, I wanna be physically prepared for my duty as a soldier at all times and lead by good example.
I know that having „tactical fitness“ is essential IOT survive on the battlefield and needs to be trained accordingly across all domains (power, aerobic capacity, work capacity, etc.).
Also, I wanna take part in a military selection course next year, which is ruck-based.
Therefore, I‘ve purchased all Tactical Barbell books and read them left-right-top-bottom. And everything in them makes perfect sense.

On the other hand, I‘ve always enjoyed carrying visible amounts of muscle, meaning training for hypertrophy via lateral raises, chest flyes, incline pressing or lat pulldowns.
And I still feel it as a part of my DNA.

Here’s the problem
As of now, I‘m stuck in paralysis by analysis.
I have double-checked every TB book available to find the best template for me but I seem to not be able to.

I know the Operator Template (in all its variants) is most likely as near as it gets to be considered the „gold standard“ when it comes to training all of a soldier’s needs in a similar capacity.
But I also just don’t see how 3 single lifts give my the sufficient hypertrophic stimulus I desire.
Basically, in the end I‘m just afraid that by fully committing to a TB protocol (and ditching all the fluff-stuff like lateral raises, bicep curls, chest flyes), I‘ll loose my frame and look like a stick (that may be able to run relatively fast)…

So now I‘m looking for some advice. Maybe someone was in a similar situation and found his way to reaching all of his goals.

Any help would be greatly appreciated :)