Tactical Barbell: Definitive Strength Training for the Operational Athlete (Volume 1) by K. Black

Author:K. Black
Language: eng
Format: mobi, epub
Tags: -
Publisher: CreateSpace Independent Publishing Platform
Published: 2016-09-18T04:00:00+00:00

How it works is like this. First pick a cluster from the list provided at the end of the chapter. Let’s use one of the recommended Zulu clusters as an example:

Bench press/ Squat/ Deadlift/ Overhead Press

Then you divide your cluster into half, like this:

Bench/ Squat

Deadlift/ Overhead Press

We’ll call the Bench/Squat session ‘A’ and the Deadlift/OHP session ‘B’

Sessions ‘A’ and ‘B’ are then each performed twice a week. This is the recommended weekly scheduling:

Day 1: A – Bench/ Squat

Day 2: B – Deadlift/OHP

Day 3:

Day 4: A – Bench/ Squat

Day 5: B- Deadlift/OHP

Day 6:

Day 7: Rest

The above represents the weekly frequency. Below, I’ve laid out both Zulu templates, Standard and I/A. The templates provide you with the amount of sets x reps x load. Plug the above exercises into the template you’ve chosen:

ZULU STANDARD

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