Hey everyone.

I've been following and doing Tactical Barbell for 2-3 years. Mostly I've been doing Operator + Black Pro but I've also tried Fighter, Grey Man, Zulu HT among a few others.

The last couple of months I've been really interested in the OMS Protocol from the Mass book. My question and the reason I'm writing this post is to get your opinions on running the Mass portion of OMS with one of the programs from Wendler's 531 Forever book instead of one of the programs from the Mass book?

So 6 weeks of Operator (O) followed by 6 weeks of Wendler 531 Forever program (M). Specificity is optional.

Has anyone noticed decrease in libido relatively since starting the base building and Black/operator program. Before TB, I used to workout in the gym 5 days a week doing bro split or push pull legs, for about 45- 1hr intense workout. I was horny all the time , rock hard and libido was super high having sex 5-6 times a week.
Since starting Base building and then the Black/operator, my gym workouts takes less than 25 min and I do not feel the exercise was as intense or as exhausting as my previous sessions. I have noticed my libido fell drastically since starting TB.
I am not sure if this is a coincidence or if decrease in workout volume / intensity has real affect in libido/sex drive/ horniness. Has anyone else had a similar experience with this shift in training? Any insights would be really appreciated.

I'm prepping for shipping to TBS and then hopefully IOC. I have a little bit but want to get a head start. I've been away from the TB style programming and am looking to come back to it. Currently stuck trying to figure out how to program. Obv Green from TBII for the E side of things but with 2 lifting days a week all my strength stalls or perseverates.

Any suggestions on modifications to make that would yield better results. I'm already a slim guy so I cant stand to loose much max strength. Also due to testing needs some level of SE is important to keep. Struggling on fitting this all in, any insight is appreciated.

Just want to make sure I am doing this right:

1. Set treadmill to zone 2 speed/incline and timer for 30 minutes
2. Jog for 2 minutes
3. 20 KB swings
4. Jog for 2 minutes
5. 10 dips
6. Repeat until 30 minute timer expires

Just completed for the first time during week 6 of base building and this felt...really easy? Mostly zone 3 according to my apple watch (FWIW)

Is this a testament to the previous 5 weeks of LISS? Should I be pushing the weight/intensity of the swings/dips for more of a challenge? How should this be progressed? Heavier kb/more dips?

For operator just wondering if I can run it like this or would it be more optimal to pick 3 clusters plus deadlift My week plan would be this Monday operator fsq bench Wpu Tuesday Muay Thai Wednesday operator ohp wpu trap bar dead lift Thursday Muay Thai Friday Muay Thai/liss run every second week Saturday operator barbell row fsq bench Wpu. Would adding additional exercise like this be a good idea or should I just pick 3 clusters like ohp wpu fsq + deadlift once a week be a better option ?

I tend to breathe through my mouth when I run and it's killing my effectiveness. It feels like I'm gasping by my second mile and even though my heart rate is in Zone 2, my legs are hurting from lack of oxygen and my VO2 max is constantly in the low 20s. Somehow I was able to finish a half marathon at 52 despite my breathing shortcomings and it's all got me thinking that if I can improve my breathing, I'll be a much faster runner.

Today I breathed in through my nose and out of my mouth during my run. and I spent about 10 minutes doing deep diaphragm breathing before I took off. I think I'll acclimate eventually but if you have any advice, I'd sure appreciate hearing it.

Hey all,

Looking for input from those who have run both versions of fighter. Which one do you like better?

I've ran the fighter from Green Protocol most of this year and seem to be progressing just fine. However, I haven't ran the OG fighter, so I don't really have anything to compare it to besides other templates.

For context, I'm currently running Op/hybrid continuation (standard operator), thinking ahead toward my next fighter block in a few weeks.

TIA

I am a fairly experienced weightlifter and I plan on starting BB. For those of you who have ran TB for a while do you recommend sticking to the fighter protocol or starting with 5/3/1

Hello, I’ve recently started capacity and was able to pass the benchmark on my first LSS 60min run of the first week.

My question is do I continue the full program, the 8-week version or I’ve read chats of just doing the remedial before moving to Velocity?

I am pretty new to running, started seriously in August. I have a consistent gym background

5’9 148lbs

Squat: 245 Bench: 210 Deadlift: 335 OHP: 155 Pull up: 10 Push up : 53 Sit: 61 1.5m: 10:47

Thank you

So I was an operator black user for a long time before transitioning to Green protocol for the last couple years. Successfully completed some bucket list items (Tri and marathon) but now want to get into a more maintenance phase of hybrid athlete. Possibly bulk up or start pursuing Kickboxing.

I lost some muscle definition and volume and was interested in getting into possibly a mass protocol but was unsure.

Is there a lot of coverage of specific exercises for mass or do I have to search that myself? Is there room for conditioning and VO2 Max improvement too?

Thanks in advance

• Use this thread to post simple questions that don't deserve their own thread, get opinions from other TBers, or as a place for discussion between our civilian members and LEOs/Military/First Responders, fitness-related or otherwise.
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I know that w/ 5/3/1, Wendler states to increase by 5lbs for OHP/Bench and 10lbs for Squat/DL.

I read TB and TBII and know that after a 6-week or 12-week block to "re-test your maxes", but, I wonder if there's a more streamlined method similar to Wendlers philosophy? I may be reading too much into this, but, just wanted to ask.

How do y'all think through increasing your weight on Maximal Strength while doing TB?

Hey guys, I'm a bit lost and would like some perspective on what is my best option moving forward

So I've been running for about 9 months now, slowly building up my mileage. I'm just ending the 6 week Beach Body Challenge by Wendler and don't really know what to do next.

My weekly plan was

Monday, Wednesday & Friday : lift (full body)

Tuesday : tempo run

Thursday: long run

For the next few months my goal is to run a 10k at the beginning of December and a half marathon somewhere at the beginning of 2025 (February or April depending on how I progress) During this time I want to maintain my strength and ideally catch up my lagging biceps. I will be at a deficit for the remaining of 2024 then slowly increase my calories to fuel my half marathon.

My initial plan was to do

Monday : lift and easy run

Tuesday : lift Wednesday : tempo run

Thursday: lift

Friday : long run (I want to keep my weekends off)

5/3/1 was a great fit but the back to back session on Monday and Tuesday make it harder to program so I thought switching to Tactical Barbell and maybe doing the Grey Man template from Mass Protocol with :

SESSION A : Bench / Squat / Zercher / Raises / Ring Dips

SESSION B : OHP / DL / Row / Ring Pull ups / Biceps

Does it sound realistic? Thanks for your help

I’m currently running fighter temp with black professional My clusters are Fsq 4 sets Wpu 3 sets Ohp 3 sets Dl 1 set 1 long run a week sometimes two Muay Thai 4 times a week My question is will a workout plan like this have me perform good but also look good if diet is kept in check? I add in kettle bell work and some core work and push ups at the end of strength sessions

Asking here because the other fitness subs keep removing my post due to kArMa ReQuIrEmEnTs.

I'm going on rotation overseas soon, and I'll be living in basically a fancy shipping container. I usually use Optimum Nutrition protein powder, but it doesn't mix well without a shaker bottle, and I'm going to be honest, I don't feel like walking to the latrines 1-2 times a day to go wash out the bottle in the sink.

Is there a protein powder you recommend that mixes well with just a spoon? I figure I'll just take it with breakfast at the chow hall.

Hi! I’m on base building and I missed a couple workouts this week (week 5). Should I just do this week over or should I just keep going on the normal schedule? This is somewhat out of character for me, I know I’m capable of better consistency than that, I was just lacking on sleep. Also note that I’m doing a strength first version rather than the usual SE first. Already seen some huge gains in my cardio and want to keep that up.

I really enjoy kettlebell training and how they have both a strength, coordination, and conditioning aspect to them. I will be going into the army for infantry soon (right after after highschool) and am currently on my 6th week of base building. Thank you

I'm in the Army at the moment but am in a non-combat role so not super fit. I'm looking to try out for selection in roughly three years as an integrator and have bought TB1, TB2 and Green Protocol. The goal timeframe is a fair way out (3 years) so would I need to tweak anything in the Green Protocol or is the standard templates for each phase suitable? There'a a section in the book where it states selection training isn't something you'd do all the time which has me questioning if I need to alter anything in terms of taking it slower or spreading things out more.

The competitive screener marks for entry onto selection is:

• 3 Second Cadence Push Ups: 65+
• 3 Second Cadence Heaves (Pull-Ups): 12+
• 3.2 km Run with 8 kg webbing gear and 4kg weapon shape: Under 16 minutes to pass, under 15 minutes is competitive, 14:30 is excellent
• 90-minute Stomp/Ruck with a 28 kg pack and 4 kg weapon: 12:50 min/mile (8 mins/km) pace minimum covering at least 11 km total
• Two-minute tread + 400m Swim: Under 16 minutes to pass, under 13 minutes to be competitive

I think this is a valuable thread as I'm sure more people from Australia will likely be searching this up as the integrator roles become more known. Open source info for context, integrators get the unit badge i.e SASR, 1/2 Commando but aren't at all qualified SF members e.g. They don't get to wear the SF colour beret.

Hello so I’m looking for abit of guidance on where to begin with this or even if it’s right for me. I have been training 15 years consistently (powerlifting into CrossFit) but my love for the gym has dropped off recently, training max 2 times a week to try and just hold onto my strength and size but it’s become a chore. So I have started running 2 times a week to try something new and have been really enjoying it. I want to train in the gym 2 times a week and run 2 other days and maybe add in another group conditioning session as-well within the week.

My aim is to retain my strength numbers whilist improving my running which is rubbish at the moment !! And maybe drop a few pounds due to the increased cardio.

Would TB be a good programme for me to achieve this if so would I begin at base building like pure beginners or not ? Any recommendations are greatly appreciated

I'm preparing for volunteer Finnish military service for this coming summer using GP, and have made good progress with Capacity. The plan is to run an abbreviated Velocity and then run Outcome. Problem is, Velocity (and even the end of Capacity, and start of Outcome...) will be around the winter time here. The winter lasts almost 6 months and can get pretty cold, even in the south (-20 C, -4 F). Any suggestions on how not to destroy my body and lungs? I'm not looking for "easier versions", just a way to make sure I don't jeopardize my health and safety.

A battle buddy of mine from 20 plus years ago recently started communicating with me online, as he was trying to stay in touch with old friends. He asked me if I stayed in shape and I told him I'm doing reasonably well but nothing insane. I told him about TB and how it keeps things interesting enough so I stay motivated to workout.

He asked if it's a program that a real beginner might be able to get into, and I wasn't sure how to respond. He's very overweight, hasn't exercised at all in five years, weight trained in ten to fifteen, and is basically as close to a beginner as one can be after being in the military 25 years ago.

I believe the program can help him, but I'm not sure if he should do something else first to get a baseline of fitness before starting him in TB. Any recommendations?

Hi All,

I have recently been selected on to a mid January recruits course for a Wholetime Firefighter in the UK (think academy for you North Americans) I have around 11 weeks of training to give myself the best shot of getting through a pretty tough (by all accounts) 12 week course. I've been familiar with the TB system for a few years, occasionally cycling through a strength protocol (mostly Fighter) whilst training and running Ultra Marathons and other shorter trail runs. I'm wondering what to select as for the first time ever really I have an actual training goal and a fairly short deadline. We have been told to focus on Strength endurance and aerobic fitness which matches up with what we have had to face during the selection process.

I have purchased Green Protocol too, as well as owning the I and II for a number of years, however I think I may have just added more options and confused myself further by doing this. I can already comfortably meet the running challenges. So far I have came up with two options:

Option 1: Run the 8 week base building protocol from II, which will give me heaps of SE, plus plenty of running and little Max strength and HIC at the end. Then a very short continuation.

Option 2: Skip right to Green continuation protocol from II. A nice variety of training, plenty of running and max strength but fairly short on SE until towards the end of the program.

Option 3: Run the abbreviated Velocity from GP (more SE option) as I can easy hit the running goals, but would benefit from the max strength and SE elements, plus the specific running workouts prescribed (tempo, hills etc) appeal to me.

Option 4: Hash together something myself, containing LSS, HIC runs, 1 max strength and 1/2 SE per week. (Least favourable as I'm sure what I'm looking for is somewhere within the TB universe.)

Thanks in advance.

Would it be worth switching them ? Or should I just do a work set of DL very light and not do a rep max with the DL. just do a work set of say 20kg until I'm comfortable

Need to make some changes to my schedule for my next OP cycle and trying to decide which day scheme might be best. Currently following following the regular cycle with Day 1 being SAT, and FRI being my off day (the latter cannot change).

I'm toying with either:

|| || |Day 1|Day 2|Day 3|Day 4|Day 5|Day 6|Day 7| |OP|LSS|OP|LSS|LSS|OP|Off|

with day one being SAT still.

Or making THU day one and going

|| || |Day 1|Day 2|Day 3|Day 4|Day 5|Day 6|Day 7| |OP|Off|OP|LSS|OP|LSS|LSS|

Definitely leaning more towards the first, but am worried about having the last OP of one week and the first OP of the next week be back to back.

What do the more seasoned members think?

Taking the plunge next week and starting operator program alongside some running.

Done ironmans in the past and went back to the weight room last year/18 months.

Wanting to combine strength and running to be functionally fit as I've just done one or the other really.

My weight training has primarily been hypertrophy focused with lots of isolation exercises with a few compound and this plan, although Ive heard only good things, seems very little to what I've been doing in the past. Looking more for a bit of reassurance to just trust the process really!

As a 40 yr old male i've been running TB Operator I/A for 2-3 blocks now. Previous blocks were disrupted by sickness and life in general but i was able to complete my last block. I was able to hit some all time PRs; bench went from 140 to 145kg, squat from 180 to 185 kg, and deadlift from 200 to 210 kg (but previously 200 was conventional, now i only pull sumo as it's easier on my back).

How long should i rest in between blocks? I hit all my PRs on last Sunday and i'm thinking of starting the new block this Friday, is that too early? I will use a slight force progression on all lifts.

In the meantime I am really evaluating what i should target for my next block. I was thinking if i should go to a more specificity oriented training like Gray Man or another form of powerlifting programme. But my love for Operator I/A is very strong, i love the flexibility and the non-BS approach of this programme. I also like the fact that i do some conditioning and feel more like an athlete.

Hi. I have been lifting weights for awhile and started adding running and I feel like my recovery is suffering and that I lost a bit of strength. Do I need to increase my calories or carbs? Is running most days and also lifting (doing around 4 exercises mainly heavy) going to be hard to recover from? Just curious if anyone else has gone from mainly pure hypertrophy style lifting to hybrid training with running? I just don't want to lose any muscle but I have lost a little weight since adding in the running. Thank you

Hello, I believe I started TB beginning for this year have seen great improvement with lifting - running not so much.

Have been doing Black professional lifting Mon - Wed and Friday and running (mix of 3 mile, 600m resets and LSS). Have seen improving in the 600m resets and LSS but have not seen much if not at all progress on 3 mile time.

Averaging around 8 min miles but my main issue is my HR - avg is around 170-180 (have chest strap) and I feel like i'm struggling more than I should based off the pace i'm going (even when I slow down to 9 min + miles my HR is way up there)

Any particular reason for this or should I just keep pushing and wait for the progress to come?

Hello everyone! I am attending a local CC fire academy in the next year and was wondering how I should prep physically for it. I’m currently running black operator pro and it’s going well for the time being.

I’m thinking of running the big three in the green protocol book (capacity, velocity, outcome) to better my Cardio and strength. Not to sure if this would be over kill so I have come up with a second option.

Do the green protocol templates (MS and SE) blocks from the second conditioning books

Background info Height 5’5 Weight 120

Maxes (lifts) Bench 155 Squat and deadlift 190 Weight pull-up 155(+35lbs) Front squat 145 Overhead press 95lbs

Running maxes 1.5 mile 12:30 5k 27 minutes 6k N/A (haven’t tested) Ruck N/A (haven’t tested

Current routine Monday/Wednesday/Friday= MS Tuesday=ruining HIC Thursday= job related workout Saturday=LSS or other forms of cardio

Questions I have

1. Should I put in weight before I hit the academy?if so how much?
2. How can I incorporate rucking into my routine?

Any help would be appreciated and maybe some firefighters can chime in on their experience. Thanks to all who answered and have a good day.