Reddit reviews Tactical Barbell: Definitive Strength Training for the Operational Athlete (Volume 1)

Fitness wise, check out Tactical Barbell. The author/coach K. Black was an infantryman and transitioned over to an elite law enforcement HRT unit after he got out. His training programs are some of the most sensible, no-nonsense plans I’ve seen that cater to a military audience. There’s even a subreddit for it at /r/tacticalbarbell where you can read other folks’ experiences and questions with answers. Read both Tactical Barbell I and Tactical Barbell II then do the Base Building plan in Tactical Barbell II.

I recommend the everlast roadwork plan:

http://teameverlast.everlast.com/wp-content/uploads/2015/09/TeamEverlast-Smarter-Running.pdf

in conjunction with the tactical barbell “fighter” lifting plan:

https://www.amazon.com/Tactical-Barbell-Definitive-Strength-Operational/dp/1537666932

These two programs should be helpful for what you want, and still allow enough recovery for you to continue boxing training.

You're in the right place. This sub discusses the Tactical Barbell methodology. You will need to buy these two books.

Tactical Barbell 1

Tactical Barbell 2

Checkout the reviews on Amazon, it's a great program.

Volume I

Volume II

Read them, study them, apply what you learn. These two books can carry you through your entire training life.

Here ya are,

Strength Training- https://www.amazon.com/gp/aw/d/1537666932/ref=mp_s_a_1_1?ie=UTF8&qid=1522260076&sr=8-1&pi=AC_SX236_SY340_QL65&keywords=tactical+barbell&dpPl=1&dpID=41ONX0yWthL&ref=plSrch

Conditioning- https://www.amazon.com/gp/aw/d/1537710443/ref=tmm_pap_title_0?ie=UTF8&qid=1522260076&sr=8-2

Read the conditioning one first, that has the first 8 week program.

https://www.youtube.com/watch?v=_fbCcWyYthQ

Try and find a low rep, high weight, weight lifting program that doesn't try to progress every week and isn't overly intense. I changed to the Operator program in Tactical Barbell when I started BJJ recently and I've not been sore other than after testing 1 rep maxes.

I'm also considering this 5/3/1 for Athletes as I've heard good things.

Tactical barbell has a 2x a week program they call "the fighter" that focuses on this exactly. Great book in general and good sub forum

/r/tacticalbarbell

https://www.amazon.com/Tactical-Barbell-Definitive-Strength-Operational/dp/1537666932/ref=sr_1_1?ie=UTF8&qid=1537310249&sr=8-1&keywords=tactical+barbell

Oh there's definitely upper and lower limits to the amount of volume and intensity that will be beneficial to hypertrophy and/or strength. I think Scientific Principles of Strength Training by Mike Israetel, James Hoffmann, and Chad Wesley Smith covers the factors going into all of that well enough if you're interested in further reading.


In the case of a study like this, I think there was too much volume or intensity for the Squats and Bench Press to be trained together in the study's High Intensity group. If you're going to do strength training on a similar schedule like they did in the study then you'd probably want to look at doing something like Tactical Barbell's Zulu program for a more reasonable volume and intensity arrangement. It has one working each exercise (Let's say Bench Press and Squat for example) on a Upper/Lower split twice a week. Intensity progresses in a wave like fashion for each microcycle (Roughly 70-75% 1RM in Week 1, 80-85% 1RM in Week 2, and 90-95% 1RM in Week 3) and volume is kept around 3-5 sets of 5 reps for Weeks 1-2 and then 3-5 sets of 3 reps during Week 3. The Tactical Barbell book has the full details and additional programs.

I would follow one of these templates.

All of them are great for strength training, I personally would go with Option 2, but that's just me. Option 1 is great also.

Also, I would get the books and read through them. They're the basis for the program (and they are pretty cheap on Kindle- see sidebar), so they're the gospel in that sense.

Most important thing, with any program, is just eating right and being consistent. Take it slow, don't get injured, and just be in the gym 3x a week and you'll see results.

Edit: Sidebar links are actually broken lol. Here are the links for I and II.

Book I: Strength

Book II: Conditioning

here , I recommend zulu with the minimum basic lifts for strength (push, pull, legs, hinge) or cut deadlifts/hinge and add accessories if you want more bodybulding, USPS will be fine, preferably the left foot please

I find myself recommending the Tactical Barbell books a lot lately. There's a related sub /r/tacticalbarbell but it's more relevant to the specifics of the books than general questions.

Tactical Barbell: Definitive Strength Training for the Operational Athlete has different programming options to fit strength training in around other activities (physical jobs, sport training, etc.)

On Amazon UK too:

https://www.amazon.co.uk/Tactical-Barbell-Definitive-Strength-Operational/dp/1537666932/ref=sr_1_4?s=books&ie=UTF8&qid=1474257951&sr=1-4&keywords=tactical+barbell