Tactical Barbell: Definitive Strength Training for the Operational Athlete, by K. Black
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Tactical Barbell: Definitive Strength Training for the Operational Athlete, by K. Black
Free PDF Ebook Tactical Barbell: Definitive Strength Training for the Operational Athlete, by K. Black
You have in your hands THE definitive barbell strength training program for the tactical athlete. Whether you’re in the military, law enforcement, or emergency services, Tactical Barbell will give you extreme levels of functional strength. Tactical athletes are a unique breed. You need to physically operate at an extraordinarily high level in stressful situations. Often in dangerous environments. As a SWAT operator, front line soldier, or other operational athlete, you have to be a Jack of All Trades. Let’s take that a step further. You have to achieve some degree of mastery. You have to be strong, have incredible levels of endurance, and be capable of sustained bursts of intense activity. All while tired, hungry, cold, or worse. You can’t train like a bodybuilder. You can't be sore for a week after 'leg' day. You may not have time to spend hours in the gym. And unfortunately, you can’t afford to specialise like a powerlifter. After all, you have other abilities you need to develop, things like cardiovascular training, work capacity, and occupational skills. Anyone in the operational field knows it’s a constant juggling act trying to become (and stay) superhuman. So how do you achieve extreme levels of strength, while still maintaining time and energy to train your other attributes equally? This book will provide you with that answer. You will receive strength programming designed to fit in with your training and lifestyle. Periodization based, with a simple progression model that allows for a great degree of customization. You won’t find cables, balance boards or medicine balls in this program. What you will get is a reliable, repeatable cutting edge system to increase your strength dramatically. In a manner that leaves you time and energy to train all those other things you need to be good at. No fluff. No frills. If you’re in the tactical arena, you know talk is cheap. There is a built in strength testing component in this program. You will know whether or not your strength has increased, and by how much. Simple. Join the countless soldiers, mixed martial artists, personal trainers and recreational athletes across the globe taking their abilities to the next level with Tactical Barbell. Written by a twenty year veteran of the military and federal law enforcement. The author has spent a career in physically demanding units, as an infantryman, paratrooper, operator and Subject Matter Expert on a federal Hostage Rescue Team.
Tactical Barbell: Definitive Strength Training for the Operational Athlete, by K. Black- Amazon Sales Rank: #119668 in eBooks
- Published on: 2015-03-26
- Released on: 2015-03-26
- Format: Kindle eBook
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Most helpful customer reviews
27 of 27 people found the following review helpful. Authentic Insider Strength Training By Lee B I did a long stint in the military, in a front line mud monkey unit. No fobbit or air force clerk here. ;)There are thousands of books that use the 'military' or 'bootcamp' angle to sell strength training. In most cases they're promoting push ups, sit ups and calisthenics, with a little lip service dumbbell training thrown in for good measure. Oftentimes with a stern looking drill sergeant or 'Gunny' screaming in the background. This is what the general public associates with military fitness through movies and the media, so it comes off as authentic.Calisthenics and cardio ARE used by the military as physical training for new recruits, because it's cheap, can be done on a mass scale, and brings everyone up to a general level of fitness. But no one's becoming extremely athletic or strong doing this alone. This type of training is also done when recruits are posted to their respective companies, battalions, units, what have you. It's good for keeping soldiers at a general level of fitness so they can perform the bare minimum. Private Fatboy loses some weight and can keep up on platoon runs, along with Johnny High School Football Hero. After being transferred to their regular post, most soldiers spend a lot of time on their own fitness. Army PT is far more cardio based and is sadly lacking in functional strength training...regular army units are still a little old fashioned that way and it's just more practical. If you doubt me just take a look at the annual physical testing in the army.I divided soldiers into three fitness categories when I used to serve:Category 1:These guys were naturally fit and lean, usually played high school or college sports, and had the least amount of issues physically at bootcamp or in the field on an exercise. Some of them would play around with weight training, but they never really delved into things in depth. Probably the majority of the guys I worked with fell in here. The backbone. I was in this category for a long time.Category 2The meatheads (one of my best friends is a meathead btw). These guys lived for getting big, muscular and pumped. They were in the gym every night in garrison hitting the bicep curls, bench press, and calf raises. Performance in the military was second to them. They wanted to look as massive and muscular as possible. They'd also be the ones sucking gas on platoon runs, the 'diesels', and would mysteriously fall sick when long field exercises came around hehe.Category 3The slight odd or OCD brigade. These were the guys that would go all out and get obsessive about things performance related. They'd be the first ones to try some new work out program, start fasting, or do kooky visualizations or meditation for performance. Like the guy in your platoon that's doing intervals with his gas mask on, on the treadmill in the base gym. Or the guy that shows up with weight in a backpack for the morning company run. Now these are also the guys that tend to trickle into tier one and two special operations units. If they were civilians, a handful of them would've ended up as professional athletes, Olympians or adventure racers. Or in asylums.This book has definitely come out of the category three camp.I have a small handful of acquaintances that I stay in touch with in the spec ops community. Their strength training absolutely mirrors what is offered in this book. This applies to their strength training only, barbell training in particular. Cardio and conditioning is a different subject. I use similar strength programs and will be switching to this, as it lays everything out in a tight, concise fashion, with proper progression.The negatives: more work out pictures would've been nice. It's a very dense book and more photos would've broken it up and made it a little easier on the eyes. There are typos here and there. In the supplement chapter I would've liked to have seen something on natural testosterone boosters, and a more in depth review on pre-work out supps.All in all this book is gold. If you want the real thing, and not commercialized 'bootcamp' programs, get this. Highly recommended.
12 of 12 people found the following review helpful. Delivers for my line of work By Whiskey Bravo For my requirements this program has worked very well for me. I've been a fulltime SWAT member for over five years now, with my LE agency.I started the 'Operator' template a few months ago when the beta pdf was buzzing around on military/spec ops forums.I was doing variations on all the popular 5 x 5 type programs before that for years, but was getting stale. Frankly, I stalled out on most of my lifts fairly early and was spending too much time in the gym. Since starting TB all my lifts are up. I broke 460 on my deadlift for the first time, new PR. Team fun runs are much easier, since the template leaves me enough time and energy to train my conditioning throughout the week as promised.It took some time getting used to the longer rest intervals but the results have been worth it. I might switch templates and try the 'Gladiator' in a few months. TB is now my go-to strength system and probably will be for a very long time. A lot of guys on the team are using it now too.What I do now is kettlebell work from 'Simple and Sinister' in the mornings, and TB in the evenings or prior to my kettlebell work depending on the schedule. I find this to be the perfect combo.TB takes care of my strength and barbell work, and KBs have brought my conditioning to a new level. See my Simple and Sinister review for more. The days I'm not doing TB, I add some steady state cardio or HIIT.If you have the beta pdf, this book is actually far more fleshed out and has three new templates, easily worth the cost. Be warned, the nutrition chapter is OK, but won't be good enough stand-alone if you're looking for detailed eating advice.Overall worth every penny, especially if you're in my line of work.
7 of 7 people found the following review helpful. Goes well with my crossfit! By J. Taylor This book has given me big results. I've been into functional fitness for years, crossfit, starting strength, and kettlebells. I've pretty much settled on crossfit as my baseline workout, with one big problem. Before crossfit I had really high strength levels, because of my focus on barbell programs like starting strength and 5-3-1.Crossfit's great at keeping my conditioning and muscular endurance at high levels, but I lost a lot of strength compared to what I had. I'm talking strength, not mass or muscle size. I've never cared about muscle size or bodybuilding, just real world functional strength.I could never figure out how to combine a good barbell program with crossfit, and the loss of strength had taken a big bite out of my performance.Tactical Barbell saved the day. It's based around five periodized templates, and several exercise clusters. The clusters consist of functional strength exercises like deadlifts, weighted pull ups, squats, and muscle ups. One of the templates is a two day a week program (the rest are all three) which is perfect for me. It's called the "fighter" template and is recommended for people like mixed martial artists, boxers, and Brazilian Jiu-jitsu fighters. These people need strength and power, but usually spend most of their training week practicing fight skills. Like me, they have a hard time incorporating a hardcore three day a week strength program. Yet they still need high levels of power and strength, which poses a dilemma. The two day fighter template is the answer.I've cut my crossfit down to three days a week, and I do the Tactical Barbell fighter template twice a week. It's perfect, my strength and power levels have shot up again. One telltale sign for me is my burpees are no longer flat, they have a lot of 'spring' to them. Before getting on tactical barbell, when I did burpees I felt like a sack of potatoes picking itself off the floor after a few reps. Now I feel like I'm generating some serious torque, and people have commented on the improvement. They think I'm practising extra burpees on the side, which is not the case. My muscles are getting dense and wiry too, I'm not complaining. I did my first tactical barbell one rep maximum re-test yesterday, and all my lifts have gone up. My crossfit performance has improved. I can't really ask for anything else.The only negative I have about the book is the nutrition section. It's a good read, but it doesn't really dive into the nuts and bolts around preparing an eating plan. I feel the author could have made the section longer, and written a lot more relating to calculating base caloric needs and macros. It seemed glossed over.Other than that, this has been the most effective barbell program I've personally used. I am extremely tempted to switch to a three day template like the "gladiator" or "grey man", seeing the strength gains I've been getting with just two days a week. I can't recommend it enough if you're into strength training, or have a situation similar to mine.
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