tactical barbell definitive strength training for the operational athlete

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Tactical Barbell

Author : K. Black
ISBN : 9781483575834
Genre : Health & Fitness
File Size : 89. 32 MB
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Tactical athletes are a unique breed. You're expected to operate at an extraordinarily high level in stressful situations. Often in dangerous environments. As a SWAT operator, combat-arms soldier, or first responder, you have to be a Jack of All Trades. Let’s take that a step further. You have to achieve a 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, and unfortunately you can’t afford to specialise like a powerlifter. You have other abilities that need developing, things like your cardiovascular system, work capacity, and occupational skills. Anyone in the field knows it’s a constant juggling act trying to become (and stay) superhuman in multiple fitness domains. Maximal-strength is a foundational physical attribute for the tactical athlete. In English, this means it’s very important and contributes to the development of other physical qualities. If you’ve spent time in a combat arms military unit, you won't deny the benefits maximal-strength brings in terms of resiliency, load bearing capability, and injury prevention. Now it's pretty well established that the most efficient way to increase maximal-strength is through the use of barbells, due to the ease of incremental loading. However, the best barbell programs that currently exist aren’t designed with the tactical athlete in mind. Most of the good ones were developed by powerlifters and pure strength athletes. These programs are excellent, but seldom compatible with an operational lifestyle. On the flip side, most existing ‘tactical’ fitness programs give progressive barbell work lip-service only. You’ll get an occasional front squat or push-press mixed in with box jumps and burpees. But NO sustained or calculated progression model. The tactical community still tends to equate anything barbell-related with bodybuilding and non-functional training. TB fills that gap. It's a barbell strength program designed specifically for the tactical community using correct principles and best practices. TB will increase your maximal-strength and strength-endurance while taking into account the need to simultaneously train other fitness attributes. Tactical Barbell will provide you with a method of strength training designed for your unique arena. 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 here. What you'll get is a reliable, repeatable, cutting edge system designed 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's a built in strength testing component in this program. You will know whether or not your strength has increased, and by how much. Simple.

Tactical Barbell

Author : K. Black
ISBN : 1537666932
Genre :
File Size : 83. 32 MB
Format : PDF, ePub, Docs
Download : 650
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Operational athletes are a unique breed. You need to physically perform at an extraordinarily high level in stressful situations. Often in dangerous or unstable environments. As a SWAT operator, combat-arms soldier, or first responder, 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 can't afford to specialize like a powerlifter. You have other abilities you need to develop, things like cardiovascular training, work capacity, and occupational skills. Anyone that's operational knows it's a constant juggling act trying to become (and stay) superhuman. Tactical Barbell is a strength training program designed specifically for operational athletes using correct principles and best practices. The objective being to increase maximal-strength and strength-endurance, while taking into account the need to simultaneously train other fitness domains. 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 live in the arena, you know talk is cheap. The program includes a built in strength testing component. You will know whether or not your strength has increased, and by how much. Simple.

Tactical Barbell

Author : K. Black
ISBN : 1483552381
Genre :
File Size : 74. 76 MB
Format : PDF, Docs
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Tactical Barbell Ii Conditioning

Author : K. Black
ISBN : 9781483559193
Genre : Health & Fitness
File Size : 40. 60 MB
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You have something of great value 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 abilities to survive and thrive in very harsh and unforgiving environments. Where there’s more at stake than winning a medal, or getting a bruised ego. Bottom line, with these people, the training has to work. By implementing the strategies in this book, you will cut your learning curve by decades. You’re going to be able to take your conditioning to the next level and beyond, while avoiding costly amateurish mistakes that lead to injury and burn out. The path has been laid out and handed to you on a silver platter. If you’re an older athlete, you’re going to reclaim that confidence you once had in your physical abilities. You may have forgotten what that feels like. It’s great having a 600lb squat and 400lb bench press. However, as a tactical athlete, if you can’t run, work, or operate for long periods of time in a multitude of energy demanding situations, 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 does 30 dead-hang pull-ups. So how do you get there? It's not what you think. Popular 'bootcamp' style approaches that throw a lot of push-ups and running at you in a haphazard fashion don't work. Sure, you'll break a sweat and release some endorphins. You might even lose a pound or two. But take a good hard look at your progress. For all your effort, are you REALLY that far ahead? To make real progress, you have to look to the approaches used by the pros. Train each attribute you're trying to improve in a progressive manner, using the most effective tools for that particular fitness domain. In TB2, you'll find the structured, three pronged approach to conditioning we take with all of our clients. It consists of Base Building, followed by a transition to a more specific continuation protocol. Periodic maintenance of lower-priority fitness domains complete our model. TBII is our manual for training tactical law enforcement candidates, soldiers and recreational athletes. It is the companion book to Tactical Barbell: Definitive Strength Training for the Operational Athlete. You will be hard pressed to find a more thorough, and effective conditioning program. If you are a results-oriented individual looking for concrete, actionable programming based on cutting edge research, TBII is for you.

Tactical Barbell Presents Ageless Athlete

Author : Jim Madden
ISBN : 9781483596099
Genre : Health & Fitness
File Size : 46. 77 MB
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K. Black’s Tactical Barbell and Tactical Barbell II compose a ground breaking multi-dimensional fitness system designed specifically for operational athletes. Not only has the Tactical Barbell system helped countless operational athletes step up their strength and conditioning game, but mix martial artists, endurance athletes, and recreational fitness enthusiasts of all sorts have adopted these principles in order to achieve high levels of achievement across the fitness spectrum. In Tactical Barbell Presents: Ageless Athlete, Jim Madden hones the Tactical Barbell system to fit the needs of trainees who have reached middle age and beyond. Programs geared at older populations typically aim at maintaining basic levels of fitness and general well-being. While that is all well and good, Tactical Barbell Presents: Ageless Athlete doesn’t assume that you need to settle for less just because you are now on the other side of forty. Using the Tactical Barbell system, Madden lays out how you can build and maintain outstanding levels of strength and conditioning at any age. In Tactical Barbell Presents: Ageless Athlete you will find extensive discussions of how to avoid the psychological pitfalls that lead many older trainees to sell themselves short, multiple new strength templates built on Operator and Zulu from Tactical Barbell, a method for planning recovery days/weeks, templates for incorporating accessory lifts and kettlebells, methods for testing strength progress, a standard base building template tailored for the ageless athlete, diet tips, and recommendations for long term persistence. Whether you have reached middle age or not, it is never too early to start training like an ageless athlete.

Corps Strength

Author : Paul J. Roarke
ISBN : 9781569758243
Genre : Health & Fitness
File Size : 43. 9 MB
Format : PDF
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GET AS FIT AS A MARINE For almost three decades as a U.S. Marine, Master Gunnery Sergeant Paul Roarke rigorously designed and tested a unique system to achieve and maintain a level of physical fitness that kept him battle-ready when he was away from hard-core Marine PT—Corps Strength. Now, Master Gunz takes his tried-and-true regimen from the barracks to the backyard, showing you how to rapidly transform your body—the Master Gunny way. The best aspects of many training methods are incorporated into this program, including the Marine Corps staples, in-gym training and outdoor sports, such as: • Pull-ups • Push-ups • Kettlebell Lifts • Mountain Biking • Boxing • Backpacking • Swimming • Spinning • Weighted-Vest Runs Whether you’re a 20-year-old soldier in Kandahar or a 60-year-old grandpa in Kansas City, Master Gunny Roarke’s Corps Strength can get you in the best shape of your life for the rest of your life. This is real fitness for real people.

Tactical Barbell

Author : K. Black
ISBN : 9781483551746
Genre : Health & Fitness
File Size : 52. 74 MB
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So, you want to get into law enforcement. What’s the best way to train for the academy? How about the entry level fitness test? Do you lift weights? Do calisthenics? Long distance runs or sprints? Maybe you can’t perform a single pull-up and just getting off the couch seems like a daunting task. Or maybe you’re already in great shape and want to funnel your ability towards police specific fitness. Welcome to Tactical Barbell's Physical Preparation for Law Enforcement, the most effective police fitness guide on the planet. This is training camp. Couch-to-Cop in 12 weeks. Prepared by a former soldier, paratrooper, and Subject Matter Expert/Operator on a Federal Hostage Rescue Team. PPLE is broken down into two Blocks. Block I consists of general strength and conditioning. If you’re a novice, this is where you’ll start. In Block II, we take the foundation you’ve developed in Block I, and start funnelling your conditioning into the more specific skillsets you’ll require for the academy, and for your entry level police fitness test. EACH and EVERY training session over the course of 12 weeks is covered in great detail. Not a single day is left to your imagination. 84 days laid out for you with all guesswork removed. Don’t put your precious time and energy into incorrect efforts, or allow yourself to get misguided by the inexperienced. A career in law enforcement is for life, and is worth spending the time to prepare for correctly. Let the professionals in the field show you how to ace your police fitness test, and prepare you for the academy and beyond!

The Garage Gym Athlete

Author : Jerred Moon
ISBN : 1530178452
Genre :
File Size : 43. 10 MB
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Ripped From The Wild Blue Yonder: Ex-Air Force Guy Reveals The REAL Fitness Revolution Hiding Right Under Your Nose... If you're not getting the best workout you can get...You're running the risk of being as far away from your ideal body as the Marianas Trench is from the surface of the Pacific Ocean.That's deep, buddy. Real deep.But here's something else to dive into, all puns aside: how many days are you going to let pass before you finally hit your fitness goals?Not those goals you see on TV.Not the goals your friends have.Your goals. The real ones that hit you at 3am and leave you staring at the ceiling in a wild mix of excitement and sheer panic. The ones that make you a little nervous to admit to anyone but your closest friends.Fitness is life. Moving faster, lifting more, and being better than pool-noodle flexible is the stuff that an optimal life is made out of if you ask me. And people have been asking me how to get the best body without necessarily putting your bank account on life support.That's when it hit me... Most People Are Hustling Backwards! Quick Test: if you want to know whether or not you're the President of the Backwards Fitness Hustlers Club, answer this:Why aren't you already working out on your terms?If your first thought was to pull an excuse out of that fine database you're calling a brain, I have bad news for you: you're not only hustling backwards, but you've voted yourself into the highest office in excuseland in the process! Become and Athlete Let's get down to business. This book is called Garage Gym Athlete: The Practical Guide to Training like a Pro, Unleashing Fitness Freedom, and Living the Simple Life, and it's exactly what it says on the tin.Instead of giving you DIY fantasies, I'm bringing DIY realities to the table. Want to save a bundle of money and still have a real reason to sell tickets to the gun show? This is your guide.Is orange your favorite color? If so, then you're in luck, because Home Depot is going to be in your future...quite often.I'm focused on turning average people into athletes, in both mind and body. That's the mission. That's the big plan. That's where my heart, soul, passion, and experience combine forces to help people go from zero to zealous, and from one to outrageously fit.When you pick up this book, you'll learn: How to rearrange your budget and family objections so the ideal garage gym can come to life (this is way more effective than another game of Tetris, and much more fun) THE best way to build stability (without a crunch in sight!) Exactly why you should thank the inventor of PVC (especially after you check out Chapter 13!) A step by step guide to picking a quality barbell (hint: sporting goods get 3 things wrong, but I get you back on track quick) A down in the trenches way to build a power rack (warning: for the bold and brazen, but you'll love it)There's plenty more coming your way in this guide. I made sure that if you check it out, you'll walk away with at least a handful of great tactics, tricks, and techniques to get the ultimate job done. Would You Like to Know More? At this point, you're at the usual buyer crossroads. Do I listen to the crazy guy, or click away? If you want to jump in headfirst to some great garage gym DIY, simply cross up and click the "Buy Now" button. That's it!

The Cardio Free Diet

Author : Jim Karas
ISBN : 9781416961017
Genre : Health & Fitness
File Size : 73. 18 MB
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A four-phase program that emphasizes strength training to achieve weight loss and body definition includes menu plans, accompanied by shopping lists and tips for dining out.

The Willpower Instinct

Author : Kelly McGonigal
ISBN : 9781101553732
Genre : Psychology
File Size : 29. 47 MB
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Based on Stanford University psychologist Kelly McGonigal's wildly popular course "The Science of Willpower," The Willpower Instinct is the first book to explain the new science of self-control and how it can be harnessed to improve our health, happiness, and productivity. Informed by the latest research and combining cutting-edge insights from psychology, economics, neuroscience, and medicine, The Willpower Instinct explains exactly what willpower is, how it works, and why it matters. For example, readers will learn: Willpower is a mind-body response, not a virtue. It is a biological function that can be improved through mindfulness, exercise, nutrition, and sleep. Willpower is not an unlimited resource. Too much self-control can actually be bad for your health. Temptation and stress hijack the brain's systems of self-control, but the brain can be trained for greater willpower Guilt and shame over your setbacks lead to giving in again, but self-forgiveness and self-compassion boost self-control. Giving up control is sometimes the only way to gain self-control. Willpower failures are contagious—you can catch the desire to overspend or overeat from your friends­­—but you can also catch self-control from the right role models. In the groundbreaking tradition of Getting Things Done, The Willpower Instinct combines life-changing prescriptive advice and complementary exercises to help readers with goals ranging from losing weight to more patient parenting, less procrastination, better health, and greater productivity at work.

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