Can Tactical Barbell help you get more fit?

Tactical Barbell is a strength and conditioning training system aimed at soldiers, police officers, firefighters, and other first responders.

There is a bad habit of using the term “tactical” in just about everything on the market to try to make sales. There are tactical backpacks, tactical boots, tactical this, and tactical that, so when I first heard about “Tactical Barbell,” I cringed a bit. However, after reading reviews and browsing the Tactical Barbell forum, I felt convinced to give it a try. I spent eight bucks on a Kindle download and have now been using the program for about 10 weeks. 

How Tactical Barbell works 

Four books make up the Tactical Barbell system. Because I was out of shape, I started with the book on conditioning, simply named Tactical Barbell 2: Conditioning, which sets you up for success through eight intense weeks. Later, I moved to the strength component (featured in Tactical Barbell: Definitive Strength Training for the Operational Athlete) although you don’t have to follow the same order. More on the other two books later.

The program found in the books isn’t the typical list of exercises and reps. Rather, it aims to provide you with the ability to create your own program. With that said, the three books offer templates you can follow. I’m not a fitness expert, so I used their basic templates. What’s great about this system is its adaptability to your equipment and time. 

The program provides various clusters of exercises for strength-building, high-intensity workouts, and basic endurance workouts.

For strength building, the program uses a mix of external or body weight. The equipment selection allows for dumbbells, barbells, kettlebells, and more. 

Then we have the high-intensity clusters. These are designed to get your heart beating as rapidly as possible. These are short but extremely intense and downright brutal. The book provides a number of options for these workouts, or you can make your own up. 

Then we have endurance which is basically runs, hikes, and other 30- to 60-minute cardio excursions. The goal is to create a well-rounded athlete.

Tactical Barbell mixes these three types of exercise and tailors the intensity to your goals. 

Going fast and heavy 

You could always make your own template, but there are a number of provided templates that revolve around different goals. Some, like those found in Tactical Barbell: Green Protocol book, are aimed at those who want to join the military or qualify for a specific unit. Green Protocol tends to be speed and endurance-focused. 

On the other hand, the Tactical Barbell: Mass Protocol book is for the majority of people. It offers a good mix of strength and cardio work to make a balanced individual. These protocols have templates that are easy to follow, and each template dictates the type of training you’re supposed to do. There are strength days, endurance days, high intensity days, etc., but you get to pick how you conquer those days. 

For my strength days, I use barbells and only do compound lifts. I rotate between running, a weighted ruck, and time on a punching bag. For high-intensity days, I use workouts from the book, my favorite being Meat Eater, a sprint and kettlebell workout. 

What’s great about the program is that it explains how to implement your unit’s PT into your Tactical Barbell program. For a lot of guys, that is a big factor and something you’ll need to consider. 

Related: A former SEAL’s guide to mixing up your fitness routine

What it doesn’t cover 

Tactical Barbell has nothing on nutrition. Further, while it encourages warmups and stretching I haven’t seen anything specifically suggested.

It’s also not going to break down each and every exercise for you. If you don’t know how to squat, bench, or deadlift, then this program isn’t going to teach you how to do it. It assumes you know these exercises before you start. However, if you are completely new to weightlifting, then the Conditioning book’s Base Building program is great for you as it features strength movements with little to no weight. 

Tactical Barbell and me 

I’ve barely covered what Tactical Barbell is all about. It’s tough to cover the entirety of two books in an article. I can say what I’ve achieved since starting the program. I started with the Base Building eight-week conditioning program and am two weeks deep into the Black Protocol Operator Template. 

I lost 10 pounds in the first eight weeks without changing my diet. I’m working on my diet now and continue to see a steady decline. I’m lifting more than ever, and I’ve yet to hurt myself.

I’ve followed other plans, and from a novice’s perspective, this one is the easiest to follow and understand. The book does a brilliant job of explaining what to do, how and how often to do it. It’s a program I haven’t grown bored of and look forward to doing. It’s perfect if you’re an old vet like me who has gotten out of shape, if you want to get in shape for boot camp, or further your career and physical fitness. 

Feature Image: Spc. Edward McMunn, Headquarters and Headquarters Troop, 3rd Brigade Combat Team, 1st Cavalry Division, lifts weights during a dead lift competition at Forward Operating Base Warhorse, near Baqubah, Iraq, June 30, 2007. (Photo by Spc. Benjamin Fox/3rd Armored Brigade Combat Team, 1st Cavalry Division)

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