Time to revamp my training and take things to the next level. A little more accountability never hurt, so I'm starting a log.
I've been getting a lot of PMs asking about TB Fighter template, here's a quick summary.
****MARCH 29 UPDATE - TB released a 2nd Edition, with changes to Fighter which I've listed below:
Lift twice a week
6-12 week blocks
Wk 1: 3-4 sets x 5 reps 75%RM
Wk 2: 3-4 sets x 5 reps 80%RM
Wk 3: 3-4 sets x 3 90%RM
Repeat above for weeks 4-6
Retest 1RMs after 6,9, or 12 weeks, repeat with new numbers
Pick your exercise "cluster", generally compound lifts. I use bench/squat/DL + pull-ups
Do ALL your lifts during each of the two weekly sessions
Stick to longer, strength oriented rest intervals (2-5 mins)
Excerpt from book about Fighter:
Notice the option to do 3 to 4 sets per exercise. This hinges on a few things. If you’re using a cluster with a greater number of exercises, four or more, then you probably want to stick to 3 sets per lift. If you’re going with a smaller cluster, you might feel like doing a full four sets. Or you can perform 3 sets for some lifts and 4 for others. As long as you are doing the prescribed minimums, doing the extra set is entirely up to you. If you’re having a slow training week and you have time and energy to kill – do 4 sets. Alternatively, if you’re in training hell and you’re having a gruelling week – stick to 3. If you’re satisfied with 3 sets all around, that is perfectly acceptable as well. The 4th set is just a little extra for those that want it.
Remember, you’re only lifting twice a week. In the overall scheme of things that is relatively easy to manage even with a larger cluster. Let’s say you go overboard and pick a cluster with 5 major exercises. 2 minute rest intervals. 3 sets each. That’s about 30 minutes of rest time, and maybe 20 minutes of time spent under the barbell. So still under an hour. Is it unreasonable to lift for an hour or less twice a week for major strength gains? That’s an extreme example of course. Most stick to 3 or 4 main lifts with average sessions that run for 30-45 minutes.
That's the gist of Fighter template. Your exercise choices may differ. I've made excellent strength gains using this simple template while doing Muay Thai 3 x week. Not just strength maintenance, but large (for me) increases in my maximums.
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[/B]
Goals:
Muay Thai 3 x week. I was doing it only 2 x week regularly.
Switching from SS to Tactical Barbell. TB has a two day periodized 'Fighter' template which looks perfect for what I want. SS was good, but heavy lifting three days a week cuts into muay for me. I get way more benefit from MT than hitting the weights to be honest, so have to readjust my priorities accordingly. From here on in MT's the priority.
Conditioning - majority will come from MT, but I may do an extra HIIT session or steady state long run once a week or so.
Intermittent Fasting - will continue as normal. Break fast at 1pm. Train at around 5. Stop eating at around 9.
My Week:
Day 1: MT
Day 2: Tactical Barbell
Day 3: MT
Day 4: Extra HITT/Conditioning/Kettlebells/calisthenics OR Extra Rest Day
Day 5: Tactical Barbell
Day 6: MT
Day 7: Rest
I'll be using the 'Fighter' template from TB, with a 'Heavy cluster'. I was torn between a 'standard cluster' (only three lifts) vs the heavy which consists of four. Decided to go with the heavy since I'm only doing a two day template, and not a three. The one I chose has me doing:
Bench/ Squats/Weighted pull ups/Deads
Tomorrow, will be Test Day. I'll do all my 1rm's for the above lifts, so I have the numbers for the template I'm using.
G
I've been getting a lot of PMs asking about TB Fighter template, here's a quick summary.
****MARCH 29 UPDATE - TB released a 2nd Edition, with changes to Fighter which I've listed below:
Lift twice a week
6-12 week blocks
Wk 1: 3-4 sets x 5 reps 75%RM
Wk 2: 3-4 sets x 5 reps 80%RM
Wk 3: 3-4 sets x 3 90%RM
Repeat above for weeks 4-6
Retest 1RMs after 6,9, or 12 weeks, repeat with new numbers
Pick your exercise "cluster", generally compound lifts. I use bench/squat/DL + pull-ups
Do ALL your lifts during each of the two weekly sessions
Stick to longer, strength oriented rest intervals (2-5 mins)
Excerpt from book about Fighter:
Notice the option to do 3 to 4 sets per exercise. This hinges on a few things. If you’re using a cluster with a greater number of exercises, four or more, then you probably want to stick to 3 sets per lift. If you’re going with a smaller cluster, you might feel like doing a full four sets. Or you can perform 3 sets for some lifts and 4 for others. As long as you are doing the prescribed minimums, doing the extra set is entirely up to you. If you’re having a slow training week and you have time and energy to kill – do 4 sets. Alternatively, if you’re in training hell and you’re having a gruelling week – stick to 3. If you’re satisfied with 3 sets all around, that is perfectly acceptable as well. The 4th set is just a little extra for those that want it.
Remember, you’re only lifting twice a week. In the overall scheme of things that is relatively easy to manage even with a larger cluster. Let’s say you go overboard and pick a cluster with 5 major exercises. 2 minute rest intervals. 3 sets each. That’s about 30 minutes of rest time, and maybe 20 minutes of time spent under the barbell. So still under an hour. Is it unreasonable to lift for an hour or less twice a week for major strength gains? That’s an extreme example of course. Most stick to 3 or 4 main lifts with average sessions that run for 30-45 minutes.
That's the gist of Fighter template. Your exercise choices may differ. I've made excellent strength gains using this simple template while doing Muay Thai 3 x week. Not just strength maintenance, but large (for me) increases in my maximums.
*************************
[/B]
Goals:
Muay Thai 3 x week. I was doing it only 2 x week regularly.
Switching from SS to Tactical Barbell. TB has a two day periodized 'Fighter' template which looks perfect for what I want. SS was good, but heavy lifting three days a week cuts into muay for me. I get way more benefit from MT than hitting the weights to be honest, so have to readjust my priorities accordingly. From here on in MT's the priority.
Conditioning - majority will come from MT, but I may do an extra HIIT session or steady state long run once a week or so.
Intermittent Fasting - will continue as normal. Break fast at 1pm. Train at around 5. Stop eating at around 9.
My Week:
Day 1: MT
Day 2: Tactical Barbell
Day 3: MT
Day 4: Extra HITT/Conditioning/Kettlebells/calisthenics OR Extra Rest Day
Day 5: Tactical Barbell
Day 6: MT
Day 7: Rest
I'll be using the 'Fighter' template from TB, with a 'Heavy cluster'. I was torn between a 'standard cluster' (only three lifts) vs the heavy which consists of four. Decided to go with the heavy since I'm only doing a two day template, and not a three. The one I chose has me doing:
Bench/ Squats/Weighted pull ups/Deads
Tomorrow, will be Test Day. I'll do all my 1rm's for the above lifts, so I have the numbers for the template I'm using.
G
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