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Tactical Barbell: Definitive Strength Training for the Operational Athlete
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.
138 pages, Paperback
First published May 16, 2014
405 people are currently reading
723 people want to read
About the author
K. Black
5 books25 followersK. Black is the pen name for a twenty year veteran of the military and law enforcement. K.Black's interest in functional fitness came about while serving in various physically demanding units, as an infantryman, paratrooper, operator, and subject matter expert on a federal hostage rescue team.
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Displaying 1 - 30 of 128 reviews
November 18, 2014
I personally dislike reading reviews of fitness books when the reviewer hasn't actually run the program. They simply rate or review a book based on how they "think" it would work or if it meshes with their own experience of training. Leaves me none the wiser after reading. So I strive to only review programs I've run myself. Many times the results are not what I expect.
I started running Tactical Barbell this year (Operator template)and these are my observations.
Positives:
Increased my strength. I had dramatic jumps in particular with a couple stubborn lifts.
Flexible. You can choose to work out 2 days a week or 3. You can further personalize your work load by choosing heavier or more minimal exercise "clusters".
Like 5/3/1, leaves room for other activities such as conditioning or playing a sport. TB actually has the edge here, as the whole program is designed with that in mind.
Negatives:
Should not be your first lifting book. If you're new to functional strength training start with Starting Strength instead. Wait until you stall or hit intermediate territory before making the switch. Athletes that are athletes first, and lifters second, will reap enormous benefits from this book on the other hand.
Might take a little fiddling around with to find the ideal cluster and template combo for your training situation. As you read the book you'll realize the many potential combinations. Experienced athletes probably won't have an issue.
Conclusion:
Simple, highly effective training that is based around the strength adage "frequent heavy lifting while avoiding failure". It does what it says it does: it increased my strength significantly. That's all I care about with a strength book. I don't care how long a book is, how pretty the pictures are, or whether the theory sounds good or bad to me. When I put the written page into practice does it work? Highly recommended. Also see my review on Jim Wendler's 5/3/1 for another 5 star book.
I started running Tactical Barbell this year (Operator template)and these are my observations.
Positives:
Increased my strength. I had dramatic jumps in particular with a couple stubborn lifts.
Flexible. You can choose to work out 2 days a week or 3. You can further personalize your work load by choosing heavier or more minimal exercise "clusters".
Like 5/3/1, leaves room for other activities such as conditioning or playing a sport. TB actually has the edge here, as the whole program is designed with that in mind.
Negatives:
Should not be your first lifting book. If you're new to functional strength training start with Starting Strength instead. Wait until you stall or hit intermediate territory before making the switch. Athletes that are athletes first, and lifters second, will reap enormous benefits from this book on the other hand.
Might take a little fiddling around with to find the ideal cluster and template combo for your training situation. As you read the book you'll realize the many potential combinations. Experienced athletes probably won't have an issue.
Conclusion:
Simple, highly effective training that is based around the strength adage "frequent heavy lifting while avoiding failure". It does what it says it does: it increased my strength significantly. That's all I care about with a strength book. I don't care how long a book is, how pretty the pictures are, or whether the theory sounds good or bad to me. When I put the written page into practice does it work? Highly recommended. Also see my review on Jim Wendler's 5/3/1 for another 5 star book.
September 20, 2014
There are three books I would've forced my younger self to read before getting into strength, conditioning and athletics if I could go back in time: Power to the People by Pavel, Ultimate MMA Conditioning by J Jamieson, and this book, Tactical Barbell. I'm a combat athlete (Brazilian Ju Jitsu, Muay Thai, wrestling)with a background in college track.
Power to the People contains, in my opinion, mandatory theory and insight for anyone interested in strength development. If nothing else it'll shake you free of the bodybuilder style mentality of training (if you're an athlete of course). The programming in the book is also very valuable and will take your strength to new levels. For me, this was like Strength Training 101.
Jamieson's book will show you the difference between various physical attributes, how to train them properly, and how to put it all together for a complete program. This is how the pros manage their training and prioritize what attributes need their attention. This book is like the anti-crossfit. There's intelligent progression and definite goal oriented work. This book is valuable for any athlete, NOT just mixed martial artists.
Tactical Barbell takes the above two books and makes the concepts a little more concrete and actionable. The strength templates are highly effective and can be wrapped around the rest of your training, or be the focus of your training, depending on your goals. My functional strength improved a LOT, in a relatively short period of time, compared to other programs I've tried. But even better I now fully understand how to schedule my training based on my physical priorities, while still incorporating effective strength training. I understand how to move the pieces around.
If you're interested in strength training and you lean towards being an athlete more than a bodybuilder, this one is a must read.
Power to the People contains, in my opinion, mandatory theory and insight for anyone interested in strength development. If nothing else it'll shake you free of the bodybuilder style mentality of training (if you're an athlete of course). The programming in the book is also very valuable and will take your strength to new levels. For me, this was like Strength Training 101.
Jamieson's book will show you the difference between various physical attributes, how to train them properly, and how to put it all together for a complete program. This is how the pros manage their training and prioritize what attributes need their attention. This book is like the anti-crossfit. There's intelligent progression and definite goal oriented work. This book is valuable for any athlete, NOT just mixed martial artists.
Tactical Barbell takes the above two books and makes the concepts a little more concrete and actionable. The strength templates are highly effective and can be wrapped around the rest of your training, or be the focus of your training, depending on your goals. My functional strength improved a LOT, in a relatively short period of time, compared to other programs I've tried. But even better I now fully understand how to schedule my training based on my physical priorities, while still incorporating effective strength training. I understand how to move the pieces around.
If you're interested in strength training and you lean towards being an athlete more than a bodybuilder, this one is a must read.
September 16, 2014
One of the most effective functional strength programs I've used.
I'm former military and I've been training all my life for overall performance, strength and conditioning. It's always been a bit challenging for me to fit everything in, strength training, cardio, kettlebells, and martial arts. This book was making the rounds within my old military community and was recommended to me by a special operations soldier I have a great deal of respect for.
It's periodization based with five templates to pick from depending on your goals, and what the rest of your (non-strength)training looks like. Then you customize it even further by picking an exercise 'cluster'. All the clusters consist mainly of compound lifts of course. Deadlifts, squats, weighted pull-ups,like that.
To give you an idea of my training background, I'm in my 30s and I have extensive prior experience with other effective programs such as Wendler's 5/3/1, Starting Strength, Pavel's kettlebell and barbell programs. I also box on and off, which usually takes care of my cardio and anaerobic base.
After a few phases of this program I set a new squat PR and put 20lbs on my bench press. For a guy at my stage in life that was unexpected and highly rewarding. In addition to strength increases I've had (very) favorable changes in body composition. Solid 5 stars.
I'm former military and I've been training all my life for overall performance, strength and conditioning. It's always been a bit challenging for me to fit everything in, strength training, cardio, kettlebells, and martial arts. This book was making the rounds within my old military community and was recommended to me by a special operations soldier I have a great deal of respect for.
It's periodization based with five templates to pick from depending on your goals, and what the rest of your (non-strength)training looks like. Then you customize it even further by picking an exercise 'cluster'. All the clusters consist mainly of compound lifts of course. Deadlifts, squats, weighted pull-ups,like that.
To give you an idea of my training background, I'm in my 30s and I have extensive prior experience with other effective programs such as Wendler's 5/3/1, Starting Strength, Pavel's kettlebell and barbell programs. I also box on and off, which usually takes care of my cardio and anaerobic base.
After a few phases of this program I set a new squat PR and put 20lbs on my bench press. For a guy at my stage in life that was unexpected and highly rewarding. In addition to strength increases I've had (very) favorable changes in body composition. Solid 5 stars.
June 22, 2022
This is my meathead read of the year let me live
November 29, 2014
As a personal trainer/S&C coach (NSCA-CPT/CSPS)I'm always experimenting with different programs. I have a wide variety of clients with an equally wide variety of training goals,problems, and levels of fitness.
I put TB to use earlier this year and was impressed. In fact, I've switched over to this almost exclusively for the strength/barbell component of my client's programs. For two reasons; first it's extremely flexible in a logical way (without breaking the "rules" of strength development), and second, it's very effective because of the frequency and intelligent progression model.
Tactical Barbell fits the bill for most of my clients. Both those that need a high degree of strength development, and those that need the bare minimum. This book reminds me of Pavel Tsatsouline's works in many ways, in that it takes complex strength training principles and funnels them into deceptively simple, easy to use actions. But whereas some programs are TOO simple to be effective, TB walks the line and doesn't compromise on strength science. I would like to see more by this author(s).
I highly recommended TB. Especially if you're responsible for training athletes.
I put TB to use earlier this year and was impressed. In fact, I've switched over to this almost exclusively for the strength/barbell component of my client's programs. For two reasons; first it's extremely flexible in a logical way (without breaking the "rules" of strength development), and second, it's very effective because of the frequency and intelligent progression model.
Tactical Barbell fits the bill for most of my clients. Both those that need a high degree of strength development, and those that need the bare minimum. This book reminds me of Pavel Tsatsouline's works in many ways, in that it takes complex strength training principles and funnels them into deceptively simple, easy to use actions. But whereas some programs are TOO simple to be effective, TB walks the line and doesn't compromise on strength science. I would like to see more by this author(s).
I highly recommended TB. Especially if you're responsible for training athletes.
October 11, 2014
The proof is in the pudding as they say. I started my foray into the weight lifting world a few years ago with "5/3/1" by Jim Wendler. It was the perfect introduction and helped me build a solid foundation of strength. I inevitably stalled or "plateaued" after a couple years, which I think happens with any program after a while. I tried tactical barbell out on the advice of my brother-in-law, who's a firefighter and an extreme fitness nut. I'm glad I did. My strength has gone up in leaps and bounds in all my main lifts (+60lbs to my squats after my first phase!), and my muscles are getting a hard, tight look without being all bloaty and puffed up like a bodybuilder.
The only negative, is that I don't necessarily agree with the nutrition advice laid out in this book. I am on a strict paleo diet and won't be straying anytime soon from that. Other than that, if you're interested in developing "superhuman" strength, this book will do the job and then some. I got the promised results and this is the weight training program I am still using.
The only negative, is that I don't necessarily agree with the nutrition advice laid out in this book. I am on a strict paleo diet and won't be straying anytime soon from that. Other than that, if you're interested in developing "superhuman" strength, this book will do the job and then some. I got the promised results and this is the weight training program I am still using.
April 8, 2015
I can't argue with my results. TB is basically waved periodization coupled with frequent lifting. So in essence, you are lifting several times a week, with heavy loads, but backing off before excessive fatigue sets in. I can (and do)go for 45 minute runs after doing heavy (80%rm)squats with this program.
Another major selling point for me is the flexibility. You have several options in the form of templates (2 day, 3 day, 4 day) and the ability to pair them with exercise clusters. So you're not confined to doing only the big 4 (bench/squat/ohp/deadlift). You can do something like muscle-ups/bench/deadlift or any other 'cluster' you desire as long as the exercises you choose are big multi-joint movements, or in the case of bodyweight work - high tension; like pull-ups, one armed push-ups, like that.
Make sure you read the 2nd Edition if you're interested in this program, it really clarifies and enhances concepts in the first, and includes a new template which is the best so far imo for the crosstraining athlete.
Another major selling point for me is the flexibility. You have several options in the form of templates (2 day, 3 day, 4 day) and the ability to pair them with exercise clusters. So you're not confined to doing only the big 4 (bench/squat/ohp/deadlift). You can do something like muscle-ups/bench/deadlift or any other 'cluster' you desire as long as the exercises you choose are big multi-joint movements, or in the case of bodyweight work - high tension; like pull-ups, one armed push-ups, like that.
Make sure you read the 2nd Edition if you're interested in this program, it really clarifies and enhances concepts in the first, and includes a new template which is the best so far imo for the crosstraining athlete.
November 11, 2014
Tactical Barbell is basically a more flexible 5/3/1. I don't particularly like the author's hate on mass, but it's understandable considering his focus on "functional" strength for military and similar professions.
The main program is a 5/3/1-like routine, which you can adapt to your needs by modulating the weight/load/training days. You also get to choose how many big exercises you do each day, thereby making every session last shorter/longer. The focus is, obviously, on big, compound movements and zero importance is given to assistance lifts.
What I like: its simplicity and flexibility.
What I don't like: a stubbornness in considering assistance lifts (curls, cables, machines, and isolation lifts in general) inferior to squats, bench, and so on. Yes, compound lifts are a must of every smart program, but assistance lifts are of fundamental importance for fixing imbalances and weak-spots.
The main program is a 5/3/1-like routine, which you can adapt to your needs by modulating the weight/load/training days. You also get to choose how many big exercises you do each day, thereby making every session last shorter/longer. The focus is, obviously, on big, compound movements and zero importance is given to assistance lifts.
What I like: its simplicity and flexibility.
What I don't like: a stubbornness in considering assistance lifts (curls, cables, machines, and isolation lifts in general) inferior to squats, bench, and so on. Yes, compound lifts are a must of every smart program, but assistance lifts are of fundamental importance for fixing imbalances and weak-spots.
October 14, 2014
Words can't describe the looks I get at my (co-ed)gym when I put 10lbs in my backpack and do strict pull-ups!! I've been fairly active all my life (soccer & track in highschool & college, plus community soccer league)but I've also always been a bit of a shrimp and don't look very strong at all!!
This book along with a consistent running routine got me in the best shape of my life. I've become toned, and stronger than I've ever been. NO bulk ladies:) The book really explained things well and gave me a new appreciation for weight lifting. I had so many things wrong or backwards! Hint...bodybuilding and strength training are not the same!
This book along with a consistent running routine got me in the best shape of my life. I've become toned, and stronger than I've ever been. NO bulk ladies:) The book really explained things well and gave me a new appreciation for weight lifting. I had so many things wrong or backwards! Hint...bodybuilding and strength training are not the same!
September 18, 2014
This programs delivers. I'm on my second run of the Operator template. My first run was 7 weeks. These were my results:
Before
Bench 160
Squat 195
Deadlifts 205
After
Bench 190 (+30lbs)
Squat 245 (+50lbs)
Deadlifts 270 (+65lbs)
Before TB I'd been using 5/3/1 for a few years (another great program - see my 531 review). TB surpassed my expectations. I'm 3 weeks into my second run, after I finish this one I'll be trying the Gladiator template with the bench/weighted pull-ups/squat cluster.
Before
Bench 160
Squat 195
Deadlifts 205
After
Bench 190 (+30lbs)
Squat 245 (+50lbs)
Deadlifts 270 (+65lbs)
Before TB I'd been using 5/3/1 for a few years (another great program - see my 531 review). TB surpassed my expectations. I'm 3 weeks into my second run, after I finish this one I'll be trying the Gladiator template with the bench/weighted pull-ups/squat cluster.
December 13, 2014
This is in my 'essential' reading category for anyone interested in high end strength and athletic performance. My suggestion when trying this is to run Operator for at least 12 weeks, retest, and then gush about your results like the rest of us. Other 'essential' books in this category include Starting Strength, and Power to the People.
November 21, 2021
This book hit my limit on the amount of typos I can tolerate. I don't think it was ever actually edited by anyone.
The content is essentially just a rehashed version of Wendler's programming. You'd be better off following Wendler's 5/3/1 program and select from the assistance work options depending on your goals.
Save your money and avoid.
The content is essentially just a rehashed version of Wendler's programming. You'd be better off following Wendler's 5/3/1 program and select from the assistance work options depending on your goals.
Save your money and avoid.
August 6, 2024
The worst strength training book that I ever read. The whole content of a book is not more than a mid-sized article. Its funny that author wrote 3 book on this topic.
You can find a lot better info online for free. Also there're great books on this topic. So if you prefer printed book just look elsewhere.
You can find a lot better info online for free. Also there're great books on this topic. So if you prefer printed book just look elsewhere.
October 2, 2014
I rate training books like this by one thing only, did it give me the results it promised? That's a resounding yes with this one. My functional strength improved dramatically, and the template/cluster combos allow me max flexibility in planning my training.
February 29, 2020
I want to read and enjoy reading this book
June 6, 2024
Progressive overload; Periodization
March 2, 2018
I'm an amateur fighter so my utilization of this book/program will solely for the purpose of combat sport training, other people might have different opinion on what is written here.
This review does not indicate the efficacy of the program. If you're looking to know if the Tactical Barbell program is effective, there are other sources of proven results all over the internet. This is only for the presentation and the material discussed.
Tactical Barbell dispelled a lot of misunderstanding for me when it came to strength training. I've lifted on and off for years and while I did get stronger, looking good had been my chief goal. Earlier in the book, K Black differentiated strength gain and hypertrophy, the latter referred to size gains only. For the "operational athlete", as in those who participated in other sports where strength training could be beneficial, or the folks in the professions in which strength is not only recommended but paramount. Soldiers, firefighters, law enforcement officers and on the end of the spectrum, sprinters, football players and combat sport athletes.
As an amateur fighter, I used to be on the fence about strength training. There is an old myth in the martial art world that weight lifting makes you slow. This myth is fortunately dying out due to more fighters utilizing weightlifting as part of their regimen. For regular strength work, I often did explosive ply excercises like box jumps, lunges, medicine ball slams and some kettlebell. I never had a solid strength training schedule and sometimes the disadvantage is glaring.
The book recommends different templates for different goals and lifestyles. Everything is adjustable however. Just because you don't fight doesn't mean you won't benefit from the Fighter template. In fact, many people who had used and succeeded with the program are just average people who don't have a whole lot of time to spend the gym. The edict is true here: train smart, not hard. If the regimen is followed, a person is unlike to spend more than 1 hour lifting.
The general advice the author gives is take longer breaks during in-between sets, and never lift to failure. The fighter template, which I'll use because it allows more time for my regular training as well, involves starting with 3-4 sets of 5 at 75% RM, gradually increasing to 3-3x3 of 90%. Each of these "block", or training cycle, is a minimum of 6 weeks, although he recommends a 12 week block. At the end of each block you would retest to get your 1RM, and change cluster (exercise types) as you desire.
Other templates exist for other goals/lifestyles. Gladiator promotes the highest strength gain with little yield for other athletic activities at 4 days per week. Operator is the perfect balance between the hardcore Gladiator and minimalist Fighter at 3 days a week. To reiterate, one should never lift more volume/weight than the program prescribed because those numbers are there for a reason. And given that all of the lifts you will perform will be compound (deadlift, bench press, overhead press, squats), overtraining will place your CNS under enormous stress, prolonging your need for recovery.
Overall, I like how brief and to the point the book is. Everything is clearly explained without using difficult jargon, and how much less demanding and complex these regimens seem compared to the traditional hypertrophy workout makes it a perfect fit for people who want to maximize their strength for whatever purposes.
This review does not indicate the efficacy of the program. If you're looking to know if the Tactical Barbell program is effective, there are other sources of proven results all over the internet. This is only for the presentation and the material discussed.
Tactical Barbell dispelled a lot of misunderstanding for me when it came to strength training. I've lifted on and off for years and while I did get stronger, looking good had been my chief goal. Earlier in the book, K Black differentiated strength gain and hypertrophy, the latter referred to size gains only. For the "operational athlete", as in those who participated in other sports where strength training could be beneficial, or the folks in the professions in which strength is not only recommended but paramount. Soldiers, firefighters, law enforcement officers and on the end of the spectrum, sprinters, football players and combat sport athletes.
As an amateur fighter, I used to be on the fence about strength training. There is an old myth in the martial art world that weight lifting makes you slow. This myth is fortunately dying out due to more fighters utilizing weightlifting as part of their regimen. For regular strength work, I often did explosive ply excercises like box jumps, lunges, medicine ball slams and some kettlebell. I never had a solid strength training schedule and sometimes the disadvantage is glaring.
The book recommends different templates for different goals and lifestyles. Everything is adjustable however. Just because you don't fight doesn't mean you won't benefit from the Fighter template. In fact, many people who had used and succeeded with the program are just average people who don't have a whole lot of time to spend the gym. The edict is true here: train smart, not hard. If the regimen is followed, a person is unlike to spend more than 1 hour lifting.
The general advice the author gives is take longer breaks during in-between sets, and never lift to failure. The fighter template, which I'll use because it allows more time for my regular training as well, involves starting with 3-4 sets of 5 at 75% RM, gradually increasing to 3-3x3 of 90%. Each of these "block", or training cycle, is a minimum of 6 weeks, although he recommends a 12 week block. At the end of each block you would retest to get your 1RM, and change cluster (exercise types) as you desire.
Other templates exist for other goals/lifestyles. Gladiator promotes the highest strength gain with little yield for other athletic activities at 4 days per week. Operator is the perfect balance between the hardcore Gladiator and minimalist Fighter at 3 days a week. To reiterate, one should never lift more volume/weight than the program prescribed because those numbers are there for a reason. And given that all of the lifts you will perform will be compound (deadlift, bench press, overhead press, squats), overtraining will place your CNS under enormous stress, prolonging your need for recovery.
Overall, I like how brief and to the point the book is. Everything is clearly explained without using difficult jargon, and how much less demanding and complex these regimens seem compared to the traditional hypertrophy workout makes it a perfect fit for people who want to maximize their strength for whatever purposes.
May 25, 2022
The first two books in the Tactical Barbell series are very short and meant to be read together, almost as one book, so I will give each of them the same review. The first book covers strength, while the second covers conditioning. I read the 3rd edition of the first book.
The main audience of these books is "tactical athletes" - military, law enforcement, firefighters, etc. - but the books can be relevant to literally any adult, as they are wise and knowledgeable enough to offer simple training protocols that can be adjusted for any fitness requirement, from the SWAT team member that needs lots of strength and only a little cardio, to the long distance runner that needs some strength but tons of cardio.
I fall into this latter use case. It is virtually impossible to find a long distance running training plan that explains in detail - down to the set and rep - how to incorporate strength training. Even the most detailed running training plans, which set out mileage and speed workouts with utter precision, will vaguely suggest "strength training" with nothing more said, leaving the runner to scour the Internet to try to figure out what "strength training" means.
To the rescue comes these books, which cut through the noise and set out simple (important!) strength training recipes that prioritize efficiency, for the benefit of athletes with busy schedules. These are literally the simplest workouts I've ever seen, but what makes these books so helpful is that they teach how to program workouts into a coherent plan that spans the year (or whatever timeframe is desired).
No more "what happens after I do this 3 week plan from the magazine article". Now I can think of my workouts in terms of a larger plan, and be able to make that plan myself. Books like this that save time and teach the man and woman to fish are invaluable.
Minus one star for occasional typos, but, hey, the author is ex-military, so typos are almost to be expected. They don't detract from how effective these books are.
The main audience of these books is "tactical athletes" - military, law enforcement, firefighters, etc. - but the books can be relevant to literally any adult, as they are wise and knowledgeable enough to offer simple training protocols that can be adjusted for any fitness requirement, from the SWAT team member that needs lots of strength and only a little cardio, to the long distance runner that needs some strength but tons of cardio.
I fall into this latter use case. It is virtually impossible to find a long distance running training plan that explains in detail - down to the set and rep - how to incorporate strength training. Even the most detailed running training plans, which set out mileage and speed workouts with utter precision, will vaguely suggest "strength training" with nothing more said, leaving the runner to scour the Internet to try to figure out what "strength training" means.
To the rescue comes these books, which cut through the noise and set out simple (important!) strength training recipes that prioritize efficiency, for the benefit of athletes with busy schedules. These are literally the simplest workouts I've ever seen, but what makes these books so helpful is that they teach how to program workouts into a coherent plan that spans the year (or whatever timeframe is desired).
No more "what happens after I do this 3 week plan from the magazine article". Now I can think of my workouts in terms of a larger plan, and be able to make that plan myself. Books like this that save time and teach the man and woman to fish are invaluable.
Minus one star for occasional typos, but, hey, the author is ex-military, so typos are almost to be expected. They don't detract from how effective these books are.
April 22, 2024
Tactical Barbell Strenght (2nd edition)
🚀 Il #libro in 3 Frasi
• As you start lifting heavier weights, your workouts should be briefer, with fewer exercises.
• I am going to give you a system of strength training with barbells that will greatly increase your functional strength. All while still leaving you time and energy to train your other physical attributes; conditioning/cardio, or occupational/sport specific skills training.
• Tactical Barbell was primarily designed for use with compound barbell lifts, but high tension bodyweight exercises such as one arm push-ups, pull-ups, and muscle-ups, are all compatible and can be incorporated in the core model.
🎨 Impressioni
Libro veramente interessante per chi vuole aumentare la forza in tempi rapidi e con un metodo semplice.
👤 Chi dovrebbe leggerlo?
Chiunque interessato a migliorare il proprio fisico.
☘️ Come il libro mi ha cambiato?
Mi ha permesso di introdurre la periodizzazione nel mio allenamento con i pesi, aumentando le pause tra una serie e l’altra e permettendomi di aumentare la forza evitando l’esaurimento muscolare.
✍🏻 Le mie tre frasi preferite
• I didn't give myself enough breaks during the training year to recover. I didn't understand the power of periodization.' Alberto Salazar
• When choosing a cluster, it's important to understand your recovery capabilities. More on that later.
• In this program we are interested primarily in developing strength, or the ability to generate force. For the purposes of this program, hypertrophy refers primarily to developing muscle size.
📒 Sommario + Note
CONTENTS 1. Origins 2. Why 2nd Edition? 3. Principles 4. Program Goals 5. How to Use the Program 6. Tactical Athletes
7. Strength vs Hypertrophy 8. Strength vs Conditioning 9. Periodization 10. Exercise Selection – Clusters 11. Exercise Instruction 12. The Templates 13. Maximums and Test Day
14. Putting It All Together – An Example 15. Progression for Beginners 16. Nutrition 17. Supplements 18. FAQS 19. Debrief
#libri
🚀 Il #libro in 3 Frasi
• As you start lifting heavier weights, your workouts should be briefer, with fewer exercises.
• I am going to give you a system of strength training with barbells that will greatly increase your functional strength. All while still leaving you time and energy to train your other physical attributes; conditioning/cardio, or occupational/sport specific skills training.
• Tactical Barbell was primarily designed for use with compound barbell lifts, but high tension bodyweight exercises such as one arm push-ups, pull-ups, and muscle-ups, are all compatible and can be incorporated in the core model.
🎨 Impressioni
Libro veramente interessante per chi vuole aumentare la forza in tempi rapidi e con un metodo semplice.
👤 Chi dovrebbe leggerlo?
Chiunque interessato a migliorare il proprio fisico.
☘️ Come il libro mi ha cambiato?
Mi ha permesso di introdurre la periodizzazione nel mio allenamento con i pesi, aumentando le pause tra una serie e l’altra e permettendomi di aumentare la forza evitando l’esaurimento muscolare.
✍🏻 Le mie tre frasi preferite
• I didn't give myself enough breaks during the training year to recover. I didn't understand the power of periodization.' Alberto Salazar
• When choosing a cluster, it's important to understand your recovery capabilities. More on that later.
• In this program we are interested primarily in developing strength, or the ability to generate force. For the purposes of this program, hypertrophy refers primarily to developing muscle size.
📒 Sommario + Note
CONTENTS 1. Origins 2. Why 2nd Edition? 3. Principles 4. Program Goals 5. How to Use the Program 6. Tactical Athletes
7. Strength vs Hypertrophy 8. Strength vs Conditioning 9. Periodization 10. Exercise Selection – Clusters 11. Exercise Instruction 12. The Templates 13. Maximums and Test Day
14. Putting It All Together – An Example 15. Progression for Beginners 16. Nutrition 17. Supplements 18. FAQS 19. Debrief
#libri
This entire review has been hidden because of spoilers.
September 24, 2017
Title & Author: Tactical Barbell 3rd Edition: Definitive Strength Training for the Operational Athlete by K Black
Publisher & Year: CreateSpace Independent Publishing Platform; 2016
REVIEW:
“…you want to be Wolverine, not the Hulk” - K. Black
Before reading this book I have never thought about training the “tactical athlete”. It has always been a perception of mine that the military utilizes a host of bodyweight exercises and neglects the use of any barbell training. From reading this book, K Black (KB= 20+ year veteran in military and law enforcement) provides a unique view into the life a tactical/operational athlete and how some of my perceptions were correct and that what is truly needed in the tactical field is better approach to barbell training. Obviously there are a lot of other variables individuals in the military, law enforcement, SWAT, firefighting have to account for, such as cardio, field skills, and nutrition. Tactical Barbell 3rd Edi. lays out a great plan for someone in those careers to develop MAXIMAL STRENGTH while not sacrificing the needs of the other fitness qualities.
The basis for everything in the book is rooted in the science of periodization, specifically the work done by Verkhoshansky, Bompa, and Medvedyev. In less than 200 pages, the author does an outstanding job of providing “workout templates” from which to choose from depending on the needs of the individual, but mainly how many times a week the athlete has to devote to strength training. There are a lot of military terms throughout the book, but from someone who has zero military affiliation it was easy to understand. For anyone interested at an insider’s perspective on what kind of workouts and performance variables a tactical/operational athlete should employ I would recommend Tactical Barbell 3rd Edition.
Publisher & Year: CreateSpace Independent Publishing Platform; 2016
REVIEW:
“…you want to be Wolverine, not the Hulk” - K. Black
Before reading this book I have never thought about training the “tactical athlete”. It has always been a perception of mine that the military utilizes a host of bodyweight exercises and neglects the use of any barbell training. From reading this book, K Black (KB= 20+ year veteran in military and law enforcement) provides a unique view into the life a tactical/operational athlete and how some of my perceptions were correct and that what is truly needed in the tactical field is better approach to barbell training. Obviously there are a lot of other variables individuals in the military, law enforcement, SWAT, firefighting have to account for, such as cardio, field skills, and nutrition. Tactical Barbell 3rd Edi. lays out a great plan for someone in those careers to develop MAXIMAL STRENGTH while not sacrificing the needs of the other fitness qualities.
The basis for everything in the book is rooted in the science of periodization, specifically the work done by Verkhoshansky, Bompa, and Medvedyev. In less than 200 pages, the author does an outstanding job of providing “workout templates” from which to choose from depending on the needs of the individual, but mainly how many times a week the athlete has to devote to strength training. There are a lot of military terms throughout the book, but from someone who has zero military affiliation it was easy to understand. For anyone interested at an insider’s perspective on what kind of workouts and performance variables a tactical/operational athlete should employ I would recommend Tactical Barbell 3rd Edition.
April 10, 2018
I accidentally discovered this book few years ago and was wondering what is new in this book regarding weight training. Well, it focuses on very different approach to build strength and mass for Special Ops, Military, Swat, Law enforcement officials and regular folks. This book is very similar to 5/3/1 by Jim Wendler. What I like about this book is, unlike bodybuilding style split training, it focuses on optimizing performance through barbell training and conditioning. The program is very time efficient (only takes 20 to 25 minutes max) which leaves room for other conditioning and cardio workout. It does not force any trainee to exhaust at the end of training session rather it skyrockets strength overtime. A lot of people has broken Personal Record on major lifts and It’s no wonder why they are switching to this program. The book uses Periodization method ( popularized by Tudor Bompa, father of sports periodization theory) and outlines several training templates like, Zulu, Operator, Gladiator and Mass. It's periodization based with four templates to pick from depending on trainee's goals, and what the rest of trainee's (non-strength) training looks like. Then it can be customized even further by picking an exercise 'cluster'. All the clusters consist mainly of compound lifts: Deadlifts, Squats, Bench Press and Weighted pull-ups, like that. Each has its own goal. Undoubtedly, the simplicity of this book is top notch.
May 9, 2024
Excellent and clear- everyone should read
51 years old, former competitive runner. Have always lifted weights, martial arts, running, etc. In terms of programs, I have run starting strength for years, wendler. 531, infinite intensity- Ross training, and of course CrossFit.
All the above programs are excellent within their own domain- but what this program does is find a meaningful and reasonable way to incorporate cardio, skill/ sport activities, hitt. Etc.
I think a good book /exercise program makes you sit back afterwards and say to yourself- "that was so obvious". Nothing complicated. Preaches sub maximal effort and consistency versus balls to the wall training. As an older athlete, consistency in the face of frequent injuries and diminishing energy makes staying fit a challenge. This would apply even to younger people and I wish many gym goers would read a book about periodization before hitting the gym. Like running around in circles versus having a map and a destination.
Simply an excellent read and program.
51 years old, former competitive runner. Have always lifted weights, martial arts, running, etc. In terms of programs, I have run starting strength for years, wendler. 531, infinite intensity- Ross training, and of course CrossFit.
All the above programs are excellent within their own domain- but what this program does is find a meaningful and reasonable way to incorporate cardio, skill/ sport activities, hitt. Etc.
I think a good book /exercise program makes you sit back afterwards and say to yourself- "that was so obvious". Nothing complicated. Preaches sub maximal effort and consistency versus balls to the wall training. As an older athlete, consistency in the face of frequent injuries and diminishing energy makes staying fit a challenge. This would apply even to younger people and I wish many gym goers would read a book about periodization before hitting the gym. Like running around in circles versus having a map and a destination.
Simply an excellent read and program.
February 15, 2025
I picked up this book after seeing it frequently recommended on Reddit for those interested in hybrid training. The dedicated subreddit, r/tacticalbarbell, further piqued my interest. While training for a marathon, I wanted to incorporate more military-style strength training, and this book seemed like a good resource.
For someone with prior lifting experience, I found the book particularly useful in simplifying my approach to training. The structured programming removes a lot of guesswork, and the widespread positive feedback online suggests that the methodology is effective.
Additionally I read Mass Protocol more suited for hypertrophy training. I’ll be updating this review in five months to reflect my progress and results.
That said, while the book presents itself as a definitive solution, I believe it's always beneficial to do additional research, as some of the information can be outdated or one-sided.
Overall, a great starting point and refreshing simplicity to (hybrid) training.
For someone with prior lifting experience, I found the book particularly useful in simplifying my approach to training. The structured programming removes a lot of guesswork, and the widespread positive feedback online suggests that the methodology is effective.
Additionally I read Mass Protocol more suited for hypertrophy training. I’ll be updating this review in five months to reflect my progress and results.
That said, while the book presents itself as a definitive solution, I believe it's always beneficial to do additional research, as some of the information can be outdated or one-sided.
Overall, a great starting point and refreshing simplicity to (hybrid) training.
April 23, 2018
This is precisely the kind of book I was looking for, with focus on strength rather than appearance. I enjoy my time at the gym but I have been feeling weird because I hate to train focusing on body parts and I also hate isolation exercises. But I didn't know how to train strength. This book has told how to do that and even though I haven't proved the method I am happy to have found it because it would be at least a very good point to start.
The most that I like of this book is that the method the author proposes besides focused on developing strength, doesn't require isolation movements but functional movements, movements that you do in your your everyday life. And that's exactly that I want. I want to be capable and strong. I'm not interested in having big booty and this Instagram body. I don't want to measure my progress in terms of how big my butt is, but in terms of my abilities, endurance, strength.
I can't wait to put this method into practice.
The most that I like of this book is that the method the author proposes besides focused on developing strength, doesn't require isolation movements but functional movements, movements that you do in your your everyday life. And that's exactly that I want. I want to be capable and strong. I'm not interested in having big booty and this Instagram body. I don't want to measure my progress in terms of how big my butt is, but in terms of my abilities, endurance, strength.
I can't wait to put this method into practice.
Read
January 20, 2025No quiero darle una calificación al libro sin antes haber puesto en práctica lo comentado, ya que al ser un libro sobre ejercicio debe haber resultados.
En general el tema lo abarca muy bien y es muy claro sobre los conceptos de como dividir los días de entrenamiento. Otra cosa que me parece importante de resaltar es que el libro es muy claro en lo que te puede dar, que es más fuerza y mejor condición, y aclara que si tú meta es algo como el fisicocultutismo o el tener un cuerpo estético los ejercicios y la metodología que te presenta no es la indicada.
Un libro que los conceptos se pueden poner en práctica ya seas un novato o un experto, quizás algunos términos no entiendas si eres alguien que es la primera vez que vas al gimnasio pero son fáciles y rápidos de entender ya que no es una gran cantidad de ejercicios la que recomienda.
Si el libro da los resultados a la hora de la práctica será un libro increíble.
En general el tema lo abarca muy bien y es muy claro sobre los conceptos de como dividir los días de entrenamiento. Otra cosa que me parece importante de resaltar es que el libro es muy claro en lo que te puede dar, que es más fuerza y mejor condición, y aclara que si tú meta es algo como el fisicocultutismo o el tener un cuerpo estético los ejercicios y la metodología que te presenta no es la indicada.
Un libro que los conceptos se pueden poner en práctica ya seas un novato o un experto, quizás algunos términos no entiendas si eres alguien que es la primera vez que vas al gimnasio pero son fáciles y rápidos de entender ya que no es una gran cantidad de ejercicios la que recomienda.
Si el libro da los resultados a la hora de la práctica será un libro increíble.
October 6, 2017
One of the best and most practical books out there
I've read a lot of weight training and exercise books over the years, and while most have been quite useful, I must say that this book is especially useful for those looking for practical skill, muscle, strength, etc. Most people out there, especially in military, law enforcement, or every day people etc. aren't going to be power lifters, body builders, or even sports athletes. What we all should desire and develop, however, is the kind of strength and the like that this book and series prescribes. We can all learn simple lifts (I recommend Mark Rippletoes' classic Barbell Training dvd or books). And you don't need a fancy gym with hundreds of superfluous machines and devices. I definitely recommend it. Study, impliment, and change your life.
I've read a lot of weight training and exercise books over the years, and while most have been quite useful, I must say that this book is especially useful for those looking for practical skill, muscle, strength, etc. Most people out there, especially in military, law enforcement, or every day people etc. aren't going to be power lifters, body builders, or even sports athletes. What we all should desire and develop, however, is the kind of strength and the like that this book and series prescribes. We can all learn simple lifts (I recommend Mark Rippletoes' classic Barbell Training dvd or books). And you don't need a fancy gym with hundreds of superfluous machines and devices. I definitely recommend it. Study, impliment, and change your life.
December 15, 2025
This is a guide to strength training for tactical athletes, such as soldiers, police officers, firefighters, and MMA fighters, who need a way to develop strength that works even if they spend many hours each week working on other aspects of fitness (especially endurance), don’t always have time for perfect recovery (sleep & diet), can’t afford to be sore for days after a workout, can’t add useless bodyweight, and so on. Typical bodybuilding and powerlifting routines are a poor fit for these sorts situations (the “operational lifestyle”). This is where Tactical Barbell shines: it gives you a way to make steady progress in maximal strength, while also being able to train other fitness attributes.
Read my full review, including detailed notes, here: https://www.ybrikman.com/blog/2025/12...
Read my full review, including detailed notes, here: https://www.ybrikman.com/blog/2025/12...
November 1, 2021
Simple but effective approach to strength
Today, there are plenty of strength programs like Starting Strength, HLM, 5/3/1, etc. that are very effective but don’t outline well how to fit conditioning into the programs. Some suggest to do conditioning when you can, others that you don’t do conditioning at all so that you use all of your body’s resources to build strength. I play soccer recreationally and want to be conditioned for it, while I really like strength training with a progression plan. Tactical Barbell gave me the perspective I needed for a holistic plan, not just focused on strength. I highly recommend this book (whether you decide to use this program or not, this book is full of wisdom) and TB II: Conditioning.
Today, there are plenty of strength programs like Starting Strength, HLM, 5/3/1, etc. that are very effective but don’t outline well how to fit conditioning into the programs. Some suggest to do conditioning when you can, others that you don’t do conditioning at all so that you use all of your body’s resources to build strength. I play soccer recreationally and want to be conditioned for it, while I really like strength training with a progression plan. Tactical Barbell gave me the perspective I needed for a holistic plan, not just focused on strength. I highly recommend this book (whether you decide to use this program or not, this book is full of wisdom) and TB II: Conditioning.
December 7, 2017
This is exactly the kind of book I've been looking for! I am an active duty Soldier, and I want to improve my fitness levels while still doing daily PT without injuring myself. I experimented for 8 years, on and off, trying different things to bridge between strength and endurance. These qualities that make a great military athlete are addressed in this book and more. I also read the second book on conditioning which ties the two books together. I'm now working through the base building phase and I couldn't be happier. Great reference for Tactical Athletes!
October 6, 2020
Great Book
Outstanding book for tactical athletes looking for a flexible, but consistent program to develop themselves for their craft. After years bouncing between HITT training and traditional bodybuilding, this is the program I’ve been looking for all along. Breaks down 1RM %-based training for anyone who’s intimidated by it, and explains everything in the simplest terms. Highly recommended to all tactical athletes.
Outstanding book for tactical athletes looking for a flexible, but consistent program to develop themselves for their craft. After years bouncing between HITT training and traditional bodybuilding, this is the program I’ve been looking for all along. Breaks down 1RM %-based training for anyone who’s intimidated by it, and explains everything in the simplest terms. Highly recommended to all tactical athletes.
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