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TB Operator
Strength and Conditioning
6 weeks / 3 days per week
Operator template from the Tactical Barbell Strength Training book my K. Black.
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Week 1
Day 1
Pull-up
Assistance
5 x 5 reps
Squat
Main
5 x 5 reps
Bench Press
Main
5 x 5 reps
Deadlift
Main
5 x 5 reps
Day 2
Pull-up
Assistance
5 x 5 reps
Squat
Main
5 x 5 reps
Bench Press
Main
5 x 5 reps
Deadlift
Main
5 x 5 reps
Day 3
Pull-up
Assistance
5 x 5 reps
Squat
Main
5 x 5 reps
Bench Press
Main
5 x 5 reps
Deadlift
Main
5 x 5 reps
Week 2
Day 1
Pull-up
Assistance
5 x 5 reps
Squat
Main
5 x 5 reps
Bench Press
Main
5 x 5 reps
Deadlift
Main
5 x 5 reps
Day 2
Pull-up
Assistance
5 x 5 reps
Squat
Main
5 x 5 reps
Bench Press
Main
5 x 5 reps
Deadlift
Main
5 x 5 reps
Day 3
Pull-up
Assistance
5 x 5 reps
Squat
Main
5 x 5 reps
Bench Press
Main
5 x 5 reps
Deadlift
Main
5 x 5 reps
Week 3
Day 1
Pull-up
Assistance
5 x 5 reps
Squat
Main
4 x 3 reps
Bench Press
Main
4 x 3 reps
Deadlift
Main
4 x 3 reps
Day 2
Pull-up
Assistance
5 x 5 reps
Squat
Main
4 x 3 reps
Bench Press
Main
4 x 3 reps
Deadlift
Main
4 x 3 reps
Day 3
Pull-up
Assistance
5 x 5 reps
Squat
Main
4 x 3 reps
Bench Press
Main
4 x 3 reps
Deadlift
Main
4 x 3 reps
Week 4
Day 1
Pull-up
Assistance
5 x 5 reps
Squat
Main
5 x 5 reps
Bench Press
Main
5 x 5 reps
Deadlift
Main
5 x 5 reps
Day 2
Pull-up
Assistance
5 x 5 reps
Squat
Main
5 x 5 reps
Bench Press
Main
5 x 5 reps
Deadlift
Main
5 x 5 reps
Day 3
Pull-up
Assistance
5 x 5 reps
Squat
Main
5 x 5 reps
Bench Press
Main
5 x 5 reps
Deadlift
Main
5 x 5 reps
Week 5
Day 1
Pull-up
Assistance
5 x 5 reps
Squat
Main
5 x 3 reps
Bench Press
Main
5 x 3 reps
Deadlift
Main
5 x 3 reps
Day 2
Pull-up
Assistance
5 x 5 reps
Squat
Main
5 x 3 reps
Bench Press
Main
5 x 3 reps
Deadlift
Main
5 x 3 reps
Day 3
Pull-up
Assistance
5 x 5 reps
Squat
Main
5 x 3 reps
Bench Press
Main
5 x 3 reps
Deadlift
Main
5 x 3 reps
Week 6
Day 1
Pull-up
Assistance
5 x 5 reps
Squat
Main
4 x 2 reps
Bench Press
Main
4 x 2 reps
Deadlift
Main
4 x 2 reps
Day 2
Pull-up
Assistance
5 x 5 reps
Squat
Main
4 x 2 reps
Bench Press
Main
4 x 2 reps
Deadlift
Main
4 x 2 reps
Day 3
Pull-up
Assistance
5 x 5 reps
Squat
Main
4 x 2 reps
Bench Press
Main
4 x 2 reps
Deadlift
Main
4 x 2 reps
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