Transition to Maximal Strength (heavy lifting) and introduce High Intensity Conditioning (HIC) , which targets anaerobic systems through sprints and power intervals. 2. Continuation Protocols: Long-Term Training
A brutal session of hill sprints immediately followed by kettlebell swings at the top. Tactical Barbell II: Conditioning
Focus on high-rep Strength Endurance (SE) circuits (e.g., 3x20–50 reps of squats, push-ups, rows) and long Endurance (E) sessions like steady-state jogging or swimming. Transition to Maximal Strength (heavy lifting) and introduce
A mix of steady-state cardio (like a treadmill or rower) interrupted every 2–5 minutes by a strength movement. 3x20–50 reps of squats
The book includes over 50 specific drills and sessions, such as:
After building a base, athletes choose a protocol based on their specific occupational or personal needs: