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Read Mass Protocol.
It's the most complete muscle building program I've come across in one package, includes cardio/conditioning, also holds your hand and spells out the diet required to gain quality mass.
https://www.amazon.com/Tactical-Barbell-Definitive-Strength-Operational-ebook/dp/B01G195QU2
https://www.amazon.com/gp/aw/d/B0143HDCWS/ref=series_dp_aw_ca_2
Buy them. Read them. Utilize the information.
You're in the right place. This sub discusses the Tactical Barbell methodology. You will need to buy these two books.
Checkout the reviews on Amazon, it's a great program.
Might want to look into PPLE. It’s basically a made-for-you plan for LEOs attending the academy and beyond. Got it’s own base training and continuation protocol:
https://www.amazon.com/Tactical-Barbell-Physical-Preparation-Enforcement-ebook/dp/B00UG9DR9G
If I wasn't running TB, I'd be running Juggernaut 2.0 inverted. I really like how it waves high reps and low, and like TB it's designed to be part of an overall athletic program.
$7.50 for the Kindle version
Agree with most of your points except getting big.
TB can most certainly get you big. There’s an entire book on hypertrophy and Mass.
I myself have used Zulu and Operator to get big, bigger than many other programs promise.
OP, start with TB1 and TB2, and read this:
Later down the road you can explore Mass Protocol, but the standard templates will get you plenty big, as long as your diet’s lined up.
Mass Protocol:
Let’s stop pushing away people from the sub and TB with sweeping (and often false) generalizations about TB. I wish I’d run something like Base Building followed by Operator when I stated out, would’ve saved myself a shitload of time and reached my goals faster. TB is just fine for beginners and people looking to work on hypertrophy.
> Looking to switch over to the Marine Corps after this deployment.
Marines require a lot of Endurance. Have you looked at the new book, Tactical Barbell: Green Protocol? It has its own form of BB which is similar to an OP/Green, and is really designed for the military...well, endurance heavy, which the Marines are.
> As stated, my primary goal right now is weight loss.
This is more your diet than a cluster.
> Strength Cluster: Is this cluster optimal?
You haven't really provided any context of why you chose it other than "I used to do it." I usually feel, if you have to ask, stick with the default clusters. Since you're looking into the Marines, go with the grunt cluster, unless you want to really focus on muscle (and most do), so you could go with SWAT as well.
> Is a strength first approach efficient given my background?
Same answer as above. Get TBGP, use that BB (which is Capacity). If you can't and have to ask...go with the standard BB.
> I see arguments for both sides, and my understanding always was that if you are "starting over" a strength first approach makes more sense given that maximal strength transitions well into SE, but not necessarily the other way around (and my lifts have dropped tremendously over the past year.)
Preferred order is: Hypertrophy > Maximal-Strength > SE/Power/other strength subdomains. But at the end of the day...standard BB is 5+3 weeks of different training. It shouldn't make or break you, provided you stick with a one...which, again, for a prospective Marine, should be TBGP.
Created a separate thread already, but I'll post it here as well for anyone interested. The new book is on sale for only $17 on Amazon (print copy). Regular $30.
https://www.amazon.com/Tactical-Barbell-Protocol-K-Black/dp/B0B1C3G2G5
Not sure what you mean by “regular” TB2. All the TB books (1,2, Mass, etc) are still on Amazon when I check:
Yep, most of us are aware. There's a post 7 hours ago which says "imminent..." and most of the people there commented that they imminently bought it lol.
Quick tip: format your URL to be more friendly, but mainly use Amazon Smile to give to charity.
Tactical Barbell: Green Protocol: https://smile.amazon.com/dp/B0B19XF5W2/
Here's the one I've been using for the last three years:
I got the largest amount of weights I could for it, so it uses those small 2.5 lb metal bars that fit into the pockets. Its a bit bulky, like a tactical vest, but it gets the job done. I usually use it for stuff like (treadmill) hikes / walks with 65# or body work with something like 20#. You would have to plan ahead though because adding/taking out all those little bars and stacking them somewhere takes time.
What Fashionably said is correct. Also, be aware (if you aren't already) that what you read is Tactical Barbell 2; it's the conditioning book. There is also Tactical Barbell book 1, 3rd edition, which covers strength training. You can just use the plan from the conditioning book and do your running and whatnot, but most people do pair the two together for one lifting and conditioning system. That's really how they are meant to work.
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Here is a link to the Amazon listing for the strength book (Kindle version is only 8.50 US):
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This sub also has a weekly catch-all thread if you have more/smaller questions.
There are currently 162,687 confirmed cases of Covid. There have been 6,065 deaths according to Johns Hopkins. That is roughly a 3.7% mortality rate.
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I think we can both agree that due to the lack of adequate testing worldwide the number of actual cases is multiples higher than the above number of confirmed cases. That means that the actual mortality rate significantly lower than 3.7%.
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If the number of actual cases is a conservative 4 times the confirmed 162,687, then the mortality rate would be 0.932%. In my opinion, that is not something that worth getting worked up about.
> Another thing: is "Incorporating Deadlifts" supposed to be somewhere in the book?
Yep, got the whole Chapter 13, (starts on page 83), dedicated to it.
> Seems like that's yet another difference between our versions.
Make sure this is the one you have:
Tactical Barbell: Definitive Strength Training for the Operational Athlete, 3rd Edition
JMadd wrote the book Ageless Athlete in the Tactical Barbell series. In that book, he describes strategies for incorporating KB swings into TB protocols.
I've never seen any specific piece of writing about incorporating S&S into TB, but... I'm very sure that I remember Pavel talking specifically about how to incorporate S&S into other strength and conditioning programs in the S&S book.
> until such time as I'm able to pick up a weights vest or something similar
https://www.amazon.com/dp/B01N9AF408/
> are there any alternatives?
> Lads, what book are these templates included in?
TB: Mass Protocol (hypertrophy): https://www.amazon.com/dp/B07T8QSK12/
> I have TB3 and the conditioning book
Quick clarification. In addition to TB: Mass above, the core books are:
TB1: Strength, 3rd Edition (this is what you mean by TB3, but it's still TB1).
TB2: Conditioning.
TB3: Evolution (not out yet and slated tentatively for end of 2021).
If there are sturdy trees around, take some rings, which are my preferred method of doing bodyweight pull ups due to the stabilizers involved. You can also do pushups, dips, ring rows and a bunch more. I always take mine whenever I travel as they don't take up much space.
Double Circle Wood Gymnastic Rings 1.25 Inch. https://www.amazon.com/dp/B076X32LFY/
Mass Protocol is a book that contains groups of templates categorized as General and Specificity. Both types, but especially Specificity, include a wide variety of accessory work. Which template are you using?
Here's the book:
> How do you assess if your lifts are what you're hoping for? A multiple of bodyweight?
This depends on the individual. Some do a multiple of bodyweight, some do a nice, round number, and others have a test that they must score on. With no standards on what you're striving for, this might help you with that: https://strengthlevel.com/strength-standards
Another method is pick a program that has a standard/goal and use that. For example, Pavel (who popularized r/kettlebell in the west) has a program called Simple & Sinister. Great book/program that I use off and on, but more so when traveling or pressed for time. The Simple (not easy) standard for men is 32kg 100 one arm swings in 5 minutes, and 32kg 10 Turkish getups in 10 minutes. https://www.amazon.com/dp/B07ZQKWMKR/
> What about endurance?
Again, some have tests they must run, others pick arbitrary goals. Do you want to be a sprinter or distance runner? Etc. I'd see if you have a local r/running club or look up what the average 1, 5, 10 etc mile times for your age and gender are.
Yes. When it says "with sensor" it's referring to the chest strap. Look on Amazon before you buy on Polar. They're listed for less than 120$. It's kind of a big watch but man the thing has held up well. https://www.amazon.com/Polar-Smart-Sports-Watch-Monitor/dp/B00NPZ7WNU/ref=sr_1_1?ie=UTF8&qid=1470180043&sr=8-1&keywords=polar+m400
These or something like these
WODFitters Stretch Resistance Pull Up Assist Band with eGuide, #1 Red- 10 to 35 Pounds (1/2 "4.5mm) https://www.amazon.com/dp/B00IQM3W9K/ref=cm_sw_r_cp_api_i_pf7VCbSFQHK1Q
You might want to try trigger point self massage:
It isn't complete magic cure but it did help me a lot..
No creatine (yet), just ~1.5 scoops of this which I usually have earlier in the day when I'm hungriest. I take a multivitamin (Vitafusion men) 4-5 days a week, plus 500mg magnesium 3 days a week.
As for rest in between sets, I'd mostly been sticking to 2, sometimes 3 minutes, up to 5 if I feel tired.
I'm reading Stretching Scientifically and according to this book you should avoid static stretching before workouts because it tears muscle fibers. By recommendation of said book, I do arm and leg swings before training and static stretching after. I find that foam rolling tight muscles helps prevent pain though, so I always foam roll my calves and hamstrings before running.
While we're at it, have you seen this?
If I'm going to read a 600 page book, I want to do it with a hard copy. I've found a Dragon Door stuff to be "feast or famine" (especially post-Pavel), so I always try to get some intel before dropping my entire month's book budget on one of their volumes. I wasn't a big fan of Gallagher's Purposeful Primitive, but this intrigues.