I will be doing the Cooper test in a couple months and so far, I can do 30 sit ups in a minute . I would love to 60 sit ups in a minutes. What can I do to increase my sit up count ?

I am week 3 of BB (the new one) and I’m taking the advice (getting creative and doing uni work) and trying new (to me) SE cluster that just so happened to correspond to what my PT says I need for knee rehab.

Cluster: push ups, chin-ups, Bulgarian Split Squats, and dead bugs

My question is re: the chin ups. How should I progress these? I thought I was doing what the book said, but it’s much harder than I thought and I cannot find what I thought was in there!! So, where do I find guidance on progressing chin-ups during BB.

I was really glad to see a section on PFT prep in TBIII. makes loads of sense for the audience and is something that really tripped me up recently when I needed to start focusing on my fitness test during my TB training.

the thing is, KB implies that TB users all over the world are crushing PFTs. i believe him! but as a TB newbie after running several cycles of Op/Black with running focused LSS and HICs, despite being stronger and better conditioned than I was before, I wasnt in much of a better place to perform on my PFT. Bench press didn’t translate into massive push-up numbers, Power Intervals + Fast 5s + LSS didn’t make me awesome at the 1.5 mile run, and nothing was really preparing me to hold planks.

the new PFT prep session doesn’t really seem like it’s going to make me crush this test the next time around. I think it’s obvious that if I’m not doing something to specifically improve my 1.5 mile run or max pushup sets then I’m not going to suddenly get max scores by doing a 4-8 week PFT block. to be clear it’s not like I would ”fail” this test at any point. I couldve taken it at any time during this program and gotten a passing score I think. I just am not positioned to get a top score.

what am I missing here? are you guys doing something else during your blocks that isn’t explicitly mentioned in these books that makes you awesome at timed runs and cranking out a shit ton of push ups?

Hey all, I completed TB2 base building once about 5 months back, then went ahead with Op/ Black. But last 1 month I failed to stick to the regimen. I've seen a drastic deterioration in LSS. Earlier I could've gone 1 hour without any struggle. But now even making the bare minimum i.e. 30 minutes is exhausting. I looked up TBIII, now there's the BB and Base from Activation. Which one should I pick up?

I’m a city boy fireman. I’ve been running a training log on the TB forums, and I may be ending it because I’ve settled into a routine I will do ad infinitum. I’m about to post over there and thought it may benefit someone over here who is wondering what template to follow, or ways to work around a weird schedule.

I work a 1/3/2/3 schedule. I only lift at work. I avoid SE or HIC on shift. I use my PTO, so I frequently miss lifting days. I also have a family, a house, and we do lots of fun things that require tons of flexibility with training. I’m rounding the corner to 40 and work at a busy station that gets up a lot at night.

Consistent and flexible is my goal. I used to get pissed if I planned out my week for fitness and missed days or had to switch it up. I’ve reached the point in my life where I understand that isn’t possible with work, family, friends, etc. It’s more important to just get in what you can, how you can, when you can. Adding 10 pounds to my OHP is awesome, but the whole point of all this training (besides performance on the fireground) is to be healthy and able in my life outside the gym…

FIGHTER/BKK gives me room to:
A) get lots of conditioning in
B) swap between work capacity, SE, and hypertrophy while still running strength in the background
C) get enough variety that I still have fun and don’t get bored.

I run a 9-day cycle:
1. Lift
2. E or LSS or rest
3. HIC (usually LSS for 30 then hill sprints)
4. E or LSS or rest
5. Lift
6. E or LSS or rest
7. E or LSS or rest
8. Work capacity (usually Meat-Eater II or a GC 7 variant)
9. E or LSS or rest

I just finished my first 3 “week” cycle, and I already know this is it for me. It was far from perfect and I missed a handful of sessions but I just jump back in where I’m at in the “week”. When I want to work on SE: swap it in for an E session and a work capacity session. When I want to focus on hypertrophy: swap in some Alpha/Bravo sessions from Mass protocol or do weighted SE in the 10-20 rep range. Time will tell where this takes me.

I will stop glazing Fighter/BKK now, but this is a good one.

I work a bit of a unique schedule. 48 hours on 96 hours off. I’m sure some of you also work this firehouse schedule. Is it best to just do fighter and lift on 2 of my 4 days off? If I tried to do operator, I would have 3 days in between my second and 3rd lifting day. Our department does not have the equipment needed to pull off a lifting day while on shift for my 48.

• 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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• Resources include the FAQ, TB testimonials, and specific training using TB.
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I've been training the TB way for about a year now. Ran the original base building block. along with six weeks of Op/Black, then another base building block. Picked up the TBIII for Kindle and I've been contemplating a new protocol with the introduction of Muay Thai. I started classes soon, and will be attending 2-3 classes a week. I understand that Fighter is the clear answer here but I've also considered the new Op ULF. Backstory aside I'd like some critique from others who have accompanied combat sport training with TB.

Fighter/Muay Thai Template:

Day 1: MS (SQ/BP/PU)
Day 2: Muay Thai

Day 3: Muay Thai

Day 4: MS (SQ/BP/PU)

Day 5: Rest

Day 6: Muay Thai

Day 7: Rest

ULF/Muay Thai:

Day 1: MS/U (BP/PU/Minimal Accessories)
Day 2: Muay Thai

Day 3: Muay Thai

Day 4: MS/L (SQ/PU/Minimal Accessories)
Day 5: Rest/Optional Muay Thai

Day 6: MS/F (SQ/BP/PU)
Day 7: Rest

Notes: Day 2&3 back to back Muay Thai is kind of the only way I can reasonably guarantee enough classes in, within the context of work and other life commitments. I'm a civilian with a desk job so this training and intentional walks would be the only activity I get. I plan on eating for performance, and it happens to help me lose fat that's great but I'm definitely not going on a cut. I try and prioritize recovery and proper sleep, and I like to think I'm intuitive enough with fatigue management, so I'm open to reducing workload if this seems overzealous.

Appreciate the feedback folks!

Hello everyone wanted to get some guidance on a way to structure my TB training. I work for a large urban fire department with a strange schedule. Our shift patter goes 24on/24off/24on/24off/24on/24off/24on/24off/24on/6 days off. Basically every other day until five 24 hour shifts have been worked followed by a 6 day break.

I have purchased TBIII and simply find it confusing to schedule out my 15 day training cycle. We do workout on shift frequently in the form of a “skills course” in gear and SCBA, stairs in full turn outs, or whatever workout the crew writes for the day. Often no rhythm or reason.

Im thinking between a OP or fighter template with a focus on trying to up my strength and work capacity (especially in gear). If I do OP I would most likely have to combine my conditioning and lifting together to keep sets to a minimum.

Cluster would be: WPU, OHP, and Zercher Squats with reverse hypers as accessory for lower back strength. Grip and core ideally hit 2X weekly.

Comditioning would be a minimum of 3 sessions weekly. A long run, stairs in bunkers + SCBA (even a Peggy’s hill version), circuit type workout in bunkers/SCBA, and possibly Nordic 4x4.

Any help or ideas in scheduling with this odd schedule would be much appreciated. Fairly busy department so I’m usually smoked on my in-between days and would like to keep my strength and conditioning to a max of 2 hours.

After comparing the Operator percentages from the 3rd edition of TB and the new TBIII edition I'm curious if the new percentages are intended to replace the older percentages, or only in the context of running Activation.

The 3rd edition are 70/80/90/75/85/95 and the TBIII found under the Activation segment are 75/80/85/75/80/PEAK.

In TBIII operational athlete plans, a few of them say to run "any operator variant."

Are the operator blocks from Activation meant to be run as a one of those possible variants, say In a SP 1 / Black or only in the Activation block?

Thank you !

Finally got my hands on TB3 and excited to get a start on Activation as a shakedown for both myself and the program!
While I know the spreadsheet isn’t the terrain, am wondering how you guys use them as a guide. Do you just track the current week or keep track of the block as a whole? How did you structure RM tracking or LSS / SE prescriptions?
However, not looking for existing pre-made templates as I feel structuring my own tracker is a key check if I understand the program well enough.

I generally adhere to an annual plan for my diet and training, modifying it for the seasons. After reading TBIII, I have slightly modified it again. Let me know your thoughts.

SUMMER:

Diet: Reverse Diet (1 block) + Maintain (2 blocks)

Training: Operator Blue (2 blocks) + Breacher Work Capacity (1 block)

Note: Use training max. Test 1rm at end of cycle.

AUTUMN:

Diet: Bulk

Training: 531 BBB (2 blocks) + Breacher Work Capacity (1 block)

Note: Use training max. Test 1rm at end of cycle.

WINTER:

Diet: Maintain

Training: 531 BBB (2 blocks) + Breacher Work Capacity (1 block)

Notes: Use training max. Test 1rm at end of cycle.

SPRING:

Diet: Cut (3 blocks)

Training: Fighter Blue (2 blocks) + Breacher Work Capacity (1 block)

Notes: Use training max. Test 1rm at end of cycle.

General Notes:

• I usually have one Work Capacity session per week regardless of season: sandbag carries, sledgehammers, dead hangs, and so on.
• I do specialised neck, grip and lower back work throughout the entire year.
• My LIC almost all year round is Zone 2 Rucking.
• My HIC almost all year round is 4x4.
• I do incorporate a "resilience test" one day and/or night per week during Deloading week. These involve either not sleeping all night, sleeping in a chair, sleeping homeless, rucking as far as possible in 24 hours, and the like.

Which periodization would be better if hypertrophy was main focus for next year?

I'm thinking OMS from MASS but maybe you guys might have a different opinion.

3 days a week is the limit, since I do a lot of BJJ/Grappling

So reading many pieces from differing sites, Pavel stating he believes the press (OHP) as the healthiest, Dan John believing everyone should Press weight above their head, even as much as the big 3 for non powerlifters which actually included Weighted dips, however Joe Defranco doesnt program overhead pressing at all stating that it causes long term issues in most people in the AC joint, closing the "gap" overtime even more so with athletes which might be the key word as the athletes that he trains mainly come from NFL, combat sports where the shoulders take a beating.

What's peoples opinions on the Overhead Press, Bench Press, or Weighted Dips as a main movement, long term training and shoulder health if 1 lift was to be concentrated on!

I personally love the OHP and hate benching, dont mind dumbell benching even with small inclines but it got me thinking about whether the Press is the healthiest option

All the best folks

I can't do a single one as i just swing like a spider man. Is it my core being the weakest link? Additionally, I can press 90kg on the seated dip machine 10-11 times, depending on how well I slept at night

I myself 75kg ~18% BF 21Y Male

I’m unsure of how long to run when returning to BB. When you finish a cycle and return to BB/SE block, let’s say after finishing activation or OP/black, you do the wc block now what? I

n the old books I probably would have just ran another op/black and stuck to Bb once per year. If you’ve been running 180 minutes per week seems like going backwards to drop down to 30 minute x3 sessions.

How do you program your LSS for your 4 week bb/se block in continuation?

Se continuation makes sense you just add a little weight/ less rest.

In my selection we spend a lot of time in Front Lean Rest (high push up position) and other static holds to punish us.

How can you get really really good at this position so it's not a constant mental war.

Any tips that you guys have?

Been running 30-60mins in either Reebok Nano 2.0 or Altra King Mountain 2 shoes which are basically flat, minimalist crossfit type shoes. I like the minimalist shoes for a few reasons but been thinking why not make the LSS a bit easier on the legs and heart rate, i.e energy return, cushioning.

What shoes do you run in and what do you like about them?

I’m getting really busy with my work. I still want to continue training as an hybrid. Currently I’m training 6 days a week, lifting 3 times per week and running 3 times alternate days.

I think it would be so much better if i can do AM/PM sessions, run and lift the same day. Then i only have 3 training days per week and i can stack recovery.

Lifting plan is Operator.

Running is 2 easy runs and then one long run.

Anyone running this kind of an approach? What is your feedback and any tips?

BayCrane doing it how it’s supposed to be done .

Background: 28M, been lifting for 8ish years, used to compete in powerlifting and had a ~1200 lb total, then herniated a disc in my back, tried a year of conservative treatments before getting surgery in early 2024. Lost over 10 pounds of muscle, now trying to rebuild.

Have been running Operator for the last 6 months and really like the simplicity of it. I did a ton of cycling this summer (100+ mile weeks) and needed a program that wouldn't destroy my legs. I'm now starting to volunteer with a search and rescue group so I also need to keep my legs somewhat fresh for hikes and stuff.

Here are my goals and constraints:

Goals:

- get stronger

- put on 5 to 10 lbs of mass (no strict timeline)

- I specifically want to add more upper body mass - after losing some weight I'm still happy with my legs and glutes but feel that my chest and arms are lacking. I can also push my upper body harder since I don't do any activities where upper body DOMS would be limiting.

Constraints:

- I can work out Mondays through Fridays and would like a 3 or 4 day routine

- Can't destroy my legs in any one session

I was looking at switching to a General Mass protocol, but that routine requires a Saturday lifting session to deadlift, and I lift at my office gym and don't want to go in on the weekend just for a few DL sets, and I'm usually busy anyway.

My other thought was just to add more sets of bench to Operator (as per the new I/A protocol which allows for up to 10 sets).

Any other routines or variations I should take a look at?

Finally got around to reading my Kindle copy of TB3, and while I do have an idea for a program cluster (fighter/bkk + Polarized/Black with weighted dips/pullups + Bulgarian Split Squats)

Honestly, I love it. Edits to base building and black conditioning felt like something I was leaning towards to in my personal training.

However, I noticed Romanian Deadlifts were pretty much unmentioned throughout the entire book, and I was wondering if the opinion on RDLs change in the background or it is one of those expected things to understand that it is acceptable to use instead of standard deadlifts.

Just wondering if anyone was left a bit thrown by the inclusion/description/execution of Post Activation Potetintation in TB3 used in the Breacher Template.

I first learned about PAP from SquatU/Jen Thompson where she does it as a 15 second ISO hold before her working sets, but the load is 125%RM. I incorporated these on my RM testing days to some decent result: had a few PRs. Not saying it was because I do them regularly, but moreso the weight just felt easier to move that day (which was the point of the primer).

TB3 however describes PAP as a single primer set: 1-2 Reps at 85%, then rest for 5-7 minutes before doing it power/plyo couple pair. This in turn seems more similar to contrast training, no?

I suppose both are using the same methodology of priming under load, but their loading/execution is very different. Not saying that either is wrong, it just threw me when I saw it come up in the book.

Does anyone else do/plan to do Jen's method while doing Breacher?