What do you think?
Rate this book
Tactical Barbell II: Conditioning
You have something very valuable in your hands. A lifetime’s worth of training knowledge, drawn from the world’s most extreme arenas. Lessons learned and best practices from military operators, tactical law enforcement, martial artists, and others that rely on their physical abilities to survive and thrive in very harsh and unforgiving environments. Where there’s more at stake than winning a medal, or getting a bruised ego. Bottom line, with these people, the training has to work. By implementing the strategies in this book, you will cut your learning curve by decades. You’re going to be able to take your conditioning to the next level and beyond, while avoiding costly amateurish mistakes that lead to injury and burn out. The path has been laid out and handed to you on a silver platter. If you’re an older athlete, you’re going to reclaim that confidence you once had in your physical abilities. You may have forgotten what that feels like. Prepare to be reminded. It’s great having a 600lb squat and 400lb bench press. However, as an operational athlete, if you can’t run, work, or thrive for long periods of time in a multitude of energy demanding environments, you are ineffective. Your big bench press is useless, your big squat is useless. Tactical Barbell proposes you work towards being a different kind of athlete. The kind that is not only extremely strong, but also highly conditioned. If you look carefully, you’ll see these people all around you. That guy on your Emergency Response Team with the 350lb bench press and a sub 9 minute 1.5 mile run. The old Marine Sergeant that can run 6 miles in under 40 minutes, deadlifts over 600lbs and does 30 dead-hang pull-ups. So how do you get there? It's not what you think. Popular 'bootcamp' style approaches that throw a lot of push-ups and running at you in a haphazard fashion don't work. Sure, you'll break a sweat and release some endorphins. You might even lose a pound or two. But take a good hard look at your progress. For all your effort, are you really that far ahead? To make real progress, you have to look to the approaches used by the pros. Train each attribute you're trying to improve in a progressive manner, using the most effective tools for that particular fitness domain. In TB2, you'll find the structured, three pronged approach to conditioning we take with all of our clients. It consists of Base Building, followed by a transition to a more specific continuation protocol. Periodic maintenance of lower-priority fitness domains complete our model. TBII is our manual for training tactical law enforcement candidates, soldiers and recreational athletes. You will be hard pressed to find a more thorough, and effective conditioning program. If you are a results-oriented individual looking for concrete, actionable programming based on cutting edge research, TB2 is for you.
179 pages, Kindle Edition
First published August 17, 2015
About the author
K. Black
5 books24 followersK. Black is the pen name for a twenty year veteran of the military and law enforcement. K.Black's interest in functional fitness came about while serving in various physically demanding units, as an infantryman, paratrooper, operator, and subject matter expert on a federal hostage rescue team.
Ratings & Reviews
Friends & Following
Create a free account to discover what your friends think of this book!
Community Reviews
Displaying 1 - 30 of 49 reviews
September 9, 2015
This is a landmark conditioning book in the same way Starting Strength, PPST, and 531 are foundational for strength.
The folks at TB have done a brilliant job of taking the complex methods behind energy systems training, and present a structure and approach that can be used by anyone looking to take their conditioning from ground zero to elite. Don't be fooled by the "Tactical" angle. For anyone interested in advanced fitness, this is a must read. There are countless gems in this book.
TBII will definitely turn you into a "cyborg-commando-on-meth" to use a phrase from the book lol.
I was in the professional strength & conditioning field for over a decade. These are my other top picks for general training;
Strength:
Rippetoe's Practical Programming (3rd)
Bodyweight/Cals:
Overcoming Gravity
Never Gymless
Theory/In-depth:
Anything by Tudor Bompa
The folks at TB have done a brilliant job of taking the complex methods behind energy systems training, and present a structure and approach that can be used by anyone looking to take their conditioning from ground zero to elite. Don't be fooled by the "Tactical" angle. For anyone interested in advanced fitness, this is a must read. There are countless gems in this book.
TBII will definitely turn you into a "cyborg-commando-on-meth" to use a phrase from the book lol.
I was in the professional strength & conditioning field for over a decade. These are my other top picks for general training;
Strength:
Rippetoe's Practical Programming (3rd)
Bodyweight/Cals:
Overcoming Gravity
Never Gymless
Theory/In-depth:
Anything by Tudor Bompa
August 28, 2015
Brilliant. KB takes sophisticated theory and turns it into simple execution. Again.
TBII is a general conditioning book for athletes with a tactical bent, or really, any cross-training athlete.
KB provides a three step approach in his newest book.
Step 1 - Base Building: develops general endurance and strength
Step 2 - Continuation Protocol: conditioning starts becoming specific to your goals. Prioritize certain fitness qualities & just maintain less important qualities. Anaerobic system, work capacity, speed and power.
Step 3 - Maintain or return to and 'touch-up' lower priority qualities.
Several templates are provided for Base Building and various Continuation protocols.
KB also shows you how to integrate strength training (any strength program, not just TB programs)and sport.
I like this TB book best by far. I benefited greatly from TB1 (strength book), but could take or leave PPLE (police physical prep).
This one is top notch, another home run from the people at Tactical Barbell.
TBII is a general conditioning book for athletes with a tactical bent, or really, any cross-training athlete.
KB provides a three step approach in his newest book.
Step 1 - Base Building: develops general endurance and strength
Step 2 - Continuation Protocol: conditioning starts becoming specific to your goals. Prioritize certain fitness qualities & just maintain less important qualities. Anaerobic system, work capacity, speed and power.
Step 3 - Maintain or return to and 'touch-up' lower priority qualities.
Several templates are provided for Base Building and various Continuation protocols.
KB also shows you how to integrate strength training (any strength program, not just TB programs)and sport.
I like this TB book best by far. I benefited greatly from TB1 (strength book), but could take or leave PPLE (police physical prep).
This one is top notch, another home run from the people at Tactical Barbell.
May 25, 2022
The first two books in the Tactical Barbell series are very short and meant to be read together, almost as one book, so I will give each of them the same review. The first book covers strength, while the second covers conditioning. I read the 3rd edition of the first book.
The main audience of these books is "tactical athletes" - military, law enforcement, firefighters, etc. - but the books can be relevant to literally any adult, as they are wise and knowledgeable enough to offer simple training protocols that can be adjusted for any fitness requirement, from the SWAT team member that needs lots of strength and only a little cardio, to the long distance runner that needs some strength but tons of cardio.
I fall into this latter use case. It is virtually impossible to find a long distance running training plan that explains in detail - down to the set and rep - how to incorporate strength training. Even the most detailed of running training plans, which set out mileage and speed workouts with utter precision, will vaguely suggest "strength training" with nothing more said, leaving the runner to scour the Internet to try to figure out what "strength training" means.
To the rescue comes these books, which cut through the noise and set out simple (important!) strength training recipes that prioritize efficiency, for the benefit of athletes with busy schedules. These are literally the simplest workouts I've ever seen, but what makes these books so helpful is that they teach how to program workouts into a coherent plan that spans the year (or whatever timeframe is desired).
No more "what happens after I do this 3 week plan from the magazine article". Now I can think of my workouts in terms of a larger plan, and be able to make that plan myself. Books like this that save time and teach the man and woman to fish are invaluable.
Minus one star for occasional typos, but, hey, the author is ex-military, so typos are almost to be expected. They don't detract from how effective these books are.
The main audience of these books is "tactical athletes" - military, law enforcement, firefighters, etc. - but the books can be relevant to literally any adult, as they are wise and knowledgeable enough to offer simple training protocols that can be adjusted for any fitness requirement, from the SWAT team member that needs lots of strength and only a little cardio, to the long distance runner that needs some strength but tons of cardio.
I fall into this latter use case. It is virtually impossible to find a long distance running training plan that explains in detail - down to the set and rep - how to incorporate strength training. Even the most detailed of running training plans, which set out mileage and speed workouts with utter precision, will vaguely suggest "strength training" with nothing more said, leaving the runner to scour the Internet to try to figure out what "strength training" means.
To the rescue comes these books, which cut through the noise and set out simple (important!) strength training recipes that prioritize efficiency, for the benefit of athletes with busy schedules. These are literally the simplest workouts I've ever seen, but what makes these books so helpful is that they teach how to program workouts into a coherent plan that spans the year (or whatever timeframe is desired).
No more "what happens after I do this 3 week plan from the magazine article". Now I can think of my workouts in terms of a larger plan, and be able to make that plan myself. Books like this that save time and teach the man and woman to fish are invaluable.
Minus one star for occasional typos, but, hey, the author is ex-military, so typos are almost to be expected. They don't detract from how effective these books are.
October 4, 2020
I’m excited about the overall approach of this book. My only complaint is that I find the organization of this book terribly confusing. But if you are someone looking to pursue both serious strength and conditioning goals, this is a great book.
February 22, 2024
meathead read of the year
December 7, 2017
Great book bringing TB II -Strength Training together with conditioning protocols. As a military guy, I love the workouts and really enjoy his use of undulating periodization. I wish I could go back and give this book to myself at 18. It is a quick read that requires you to have rudimentary understanding of fitness, but you can use the information immediately. Anything that you don't understand, you can google it and it makes more sense. If you have questions about the program, there is a bulletin board on reddit /r/tacticalbarbell and the website has a forum as well. Overall great product and program.
October 25, 2015
I've used two Tactical Barbell programs now (TBI & TBII)and both have delivered far beyond my expectations. I am normally skeptical of anything with "tactical" in the title, but this material was recommmended to me by a friend/mentor I have a lot of respect for who also happens to be a special operations soldier. When he speaks fitness, I listen.
This is like having the training journal of a top notch athlete or operator, who is also aware and literate enough to explain the process that got him there. I find that combo rare and valuable. Solid 5 stars.
This is like having the training journal of a top notch athlete or operator, who is also aware and literate enough to explain the process that got him there. I find that combo rare and valuable. Solid 5 stars.
January 31, 2016
Simply the best conditioning system I have come across. Scientifically sound and easy to put into practice. Uses advanced concepts like base building followed by a transition to more specific routines in line with personal goals. I finished my first base building block (in conjunction Wendler's 75/85 template for the strength work) couple accomplishments:
1.5 mile run: 14 mins to 10:28
Pull-ups: 4 to 15
Back Squat 205 to 265
Lost 13lbs
Resting Heartrate 74bpm to 61bpm
TB programs just work, period.
1.5 mile run: 14 mins to 10:28
Pull-ups: 4 to 15
Back Squat 205 to 265
Lost 13lbs
Resting Heartrate 74bpm to 61bpm
TB programs just work, period.
May 26, 2017
Good read for serious athletes.
If you like to dabble with fitness fads this isn't the book for you. This book is geared for those who need real results in real time. The work is planned but flexible. You have to customize the specific program to your particular needs and gauge results. No secrets revealed, except for the basic lessons. Lesson one : Hard work plus dedication (consistency) equal results. Lesson two : There are no substitutes for hard work and dedication. If your serious go for it. Good read.
If you like to dabble with fitness fads this isn't the book for you. This book is geared for those who need real results in real time. The work is planned but flexible. You have to customize the specific program to your particular needs and gauge results. No secrets revealed, except for the basic lessons. Lesson one : Hard work plus dedication (consistency) equal results. Lesson two : There are no substitutes for hard work and dedication. If your serious go for it. Good read.
May 7, 2024
Tactical Barbell Conditioning
🚀 Il #libro in 3 Frasi
• It's great having a 600lb squat and 400lb bench press. But, as an operational athlete, if you can't run, work, or thrive for long periods of time in a multitude of energy demanding environments, you are ineffective. Your big bench press is useless, your big squat is useless.
• The driving principles behind SE are light resistance, high repetition, and short rest intervals.
• The bulk of your HIC sessions should come from #s 1 to 36 using a mix of Aerobic/ Anaerobic + General conditioning. Avoid doing only AA, or only GC. Mix it up.
🎨 Impressioni
Gran bel libro per la preparazione fisica in modo semplice e diretto.
👤 Chi dovrebbe leggerlo?
Chiunque interessato a fare il “fiato”
☘️ Come il libro mi ha cambiato?
Ho addottato questo protocollo.
✍🏻 Le mie tre frasi preferite
• Too much is the same as not enough.-Miyamoto Musashi
• If you spend too much time thinking about a thing, you will never get it done.'-Bruce Lee
• Now if you are going to win any battle you have to do one thing. You have to make the mind run the body. Never let the body tell the mind what to do. The body will always give up. It is always tired morning, noon, and night. But the body is never tired if the mind is not tired. When you were younger the mind could make you dance all night, and the body was never tired... You've always got to make the mind take over and keep going.-Patton
📒 Sommario + Note
CONTENTS I – PROGRAMMING Introduction Operational Athletes – The Roadmap Conditioning Tactical Barbell II Overview Conditioning Domains Conditioning Protocols Base Building: Hardening the Body, Hardening the Mind Continuation Black Protocol Green Protocol
Training Guidelines II – TRAINING VAULT Session Difficulty Endurance Sessions High Intensity Conditioning Sessions Core + Grip Sessions TB Challenge Sessions III – EXECUTION Conditioning Progression Incorporating other Sessions Incorporating Sport/ Training The Operator I/A Template
Sample 17 Week Program: Tactical Law Enforcement Protocol Supplements Unconventional Approaches Conclusion FAQs References + Recommended Reading
#libri
🚀 Il #libro in 3 Frasi
• It's great having a 600lb squat and 400lb bench press. But, as an operational athlete, if you can't run, work, or thrive for long periods of time in a multitude of energy demanding environments, you are ineffective. Your big bench press is useless, your big squat is useless.
• The driving principles behind SE are light resistance, high repetition, and short rest intervals.
• The bulk of your HIC sessions should come from #s 1 to 36 using a mix of Aerobic/ Anaerobic + General conditioning. Avoid doing only AA, or only GC. Mix it up.
🎨 Impressioni
Gran bel libro per la preparazione fisica in modo semplice e diretto.
👤 Chi dovrebbe leggerlo?
Chiunque interessato a fare il “fiato”
☘️ Come il libro mi ha cambiato?
Ho addottato questo protocollo.
✍🏻 Le mie tre frasi preferite
• Too much is the same as not enough.-Miyamoto Musashi
• If you spend too much time thinking about a thing, you will never get it done.'-Bruce Lee
• Now if you are going to win any battle you have to do one thing. You have to make the mind run the body. Never let the body tell the mind what to do. The body will always give up. It is always tired morning, noon, and night. But the body is never tired if the mind is not tired. When you were younger the mind could make you dance all night, and the body was never tired... You've always got to make the mind take over and keep going.-Patton
📒 Sommario + Note
CONTENTS I – PROGRAMMING Introduction Operational Athletes – The Roadmap Conditioning Tactical Barbell II Overview Conditioning Domains Conditioning Protocols Base Building: Hardening the Body, Hardening the Mind Continuation Black Protocol Green Protocol
Training Guidelines II – TRAINING VAULT Session Difficulty Endurance Sessions High Intensity Conditioning Sessions Core + Grip Sessions TB Challenge Sessions III – EXECUTION Conditioning Progression Incorporating other Sessions Incorporating Sport/ Training The Operator I/A Template
Sample 17 Week Program: Tactical Law Enforcement Protocol Supplements Unconventional Approaches Conclusion FAQs References + Recommended Reading
#libri
This entire review has been hidden because of spoilers.
February 19, 2022
Mixed feelings
My background: I did triathlon for several years and can already hit the impressive endurance goals listed in the book, but my strength is lacking. I read this book mostly out of interest as I am transitioning to strength training.
The author starts by emphasizing the importance of long easy endurance sessions and critizing mindless workouts. Then he recommends more or less dropping the easy endurance sessions and lists a lot of workouts that seem pretty mindless to me while also classifying some hard session as easy endurance. But he kinda catches this by finally emphasizing that he only does three of these many exercises (that seem rather sane to me) and he included so many exercises only to appease the variety junkies.
I am also confused why he includes power training in the conditioning book - in my mind this is an aspect of strength training, not conditioning. Same for muscular endurance.
He also claims that too much aerobic training will cause problems even though he himself was fittest on a high aerobic training and most professional boxers run almost an hour a day.
My impression is that this book caters to the following audience: High level of strength, bad level of conditioning, dislikes of long and easy endurance but likes hard interval training.
My background: I did triathlon for several years and can already hit the impressive endurance goals listed in the book, but my strength is lacking. I read this book mostly out of interest as I am transitioning to strength training.
The author starts by emphasizing the importance of long easy endurance sessions and critizing mindless workouts. Then he recommends more or less dropping the easy endurance sessions and lists a lot of workouts that seem pretty mindless to me while also classifying some hard session as easy endurance. But he kinda catches this by finally emphasizing that he only does three of these many exercises (that seem rather sane to me) and he included so many exercises only to appease the variety junkies.
I am also confused why he includes power training in the conditioning book - in my mind this is an aspect of strength training, not conditioning. Same for muscular endurance.
He also claims that too much aerobic training will cause problems even though he himself was fittest on a high aerobic training and most professional boxers run almost an hour a day.
My impression is that this book caters to the following audience: High level of strength, bad level of conditioning, dislikes of long and easy endurance but likes hard interval training.
December 29, 2020
I am not in law enforcement, security, the military, or an MMA fighter. I just enjoy sports and fitness. For a while now I have been frustrated that there doesn't seem to be much guidance around for people who want to do both strength and "cardio" training and don't have 10+ hours a week to spend on training. This was the one book people recommended.
The good: it's short, straightforward, to the point. The approach seems to make a lot of sense. It has cost training plans and a ton of ideas for workouts, plus ways to customise them based to your level and available equipment.
The not so good: the military angle is seriously off-putting, and it's so macho it seems like it must be compensating for something.
The jury's still out: I haven't done the programme yet. I'll try to update the review once I have given it a go.
The good: it's short, straightforward, to the point. The approach seems to make a lot of sense. It has cost training plans and a ton of ideas for workouts, plus ways to customise them based to your level and available equipment.
The not so good: the military angle is seriously off-putting, and it's so macho it seems like it must be compensating for something.
The jury's still out: I haven't done the programme yet. I'll try to update the review once I have given it a go.
August 20, 2018
Found this via Reddit, good practical book on combining conditioning and strength work. I particularly liked that it struck a good balance between being overly prescriptive ("here are the routines, do them and don't make any changes") and overly vague ("here's some research about how the human body works and some very vague ideas on how to apply that to training"). Reading this book has inspired me to undertake a 8 week "Base Building" or endurance development phase, which I plan to start in the next few weeks.
October 3, 2020
Practical, effective conditioning framework
Mr Black lays out a practical, efficient, adaptable and relatively simple conditioning program/framework. It is suitable for most people, whether you are a beginner, a weekend warrior or a person whose conditioning is essential for your job (fighters, sportsmen, LEO, military, etc...).
The book is well written, with necessary concepts explained simply and with no extra fluff.
I would highly recommend this book for those that would like to attain or maintain a great level of conditioning.
Mr Black lays out a practical, efficient, adaptable and relatively simple conditioning program/framework. It is suitable for most people, whether you are a beginner, a weekend warrior or a person whose conditioning is essential for your job (fighters, sportsmen, LEO, military, etc...).
The book is well written, with necessary concepts explained simply and with no extra fluff.
I would highly recommend this book for those that would like to attain or maintain a great level of conditioning.
April 22, 2019
I enjoyed the information from book 1 so much that I immediately jumped to book 2 to continue learning the correct tools for my strength and conditioning. There is a lot of different books, websites, articles, and so much more on fitness. If you are looking for a no bs way to gain strength & conditioning in your busy life I recommend both books in the series. I will update to 5 stars once I see the results I believe will come from the series.
March 3, 2022
There are an increasing amount of fitness-manuals geared specifically totwards the demands of the military and similar branches, but still not many. While it is worthwile to shoot a glance at the manuals publicly available especially through military instiutions, this here is the real deal in that it details a clear path while not being undercomplex or overdemanding. Would recommend the second volume before the first or better yet, both at once, to get the whole picture.
January 20, 2019
Very helpful resource
This book covered conditioning from A to Z. The author goes into detail about how different types of conditioning affects the athletes endurance. Highly recommend. Tactical Barbell I and The Ageless Athlete are also excellent books. I read all three in three days.
This book covered conditioning from A to Z. The author goes into detail about how different types of conditioning affects the athletes endurance. Highly recommend. Tactical Barbell I and The Ageless Athlete are also excellent books. I read all three in three days.
October 16, 2020
Yes.
Great follow up to TB 1. Been in the military for over 6 years and looking to push myself farther and faster, and wish I had this program when I was a stupid boot. Already seeing improvement in all the areas I hoped for after 3 weeks. Putting the pretty boy lifts aside was a hard pill to swallow, but nothing about this program has disappointed me. S/F.
Great follow up to TB 1. Been in the military for over 6 years and looking to push myself farther and faster, and wish I had this program when I was a stupid boot. Already seeing improvement in all the areas I hoped for after 3 weeks. Putting the pretty boy lifts aside was a hard pill to swallow, but nothing about this program has disappointed me. S/F.
October 19, 2021
Great to Condition Tactical Operators
Love it or hate it, conditioning is important for the tactical athlete. This book provides a great outline to make your own conditioning routine and also provides solid insight on the bodies systems in a way that’s easy to understand. Great read and would highly recommend!
Love it or hate it, conditioning is important for the tactical athlete. This book provides a great outline to make your own conditioning routine and also provides solid insight on the bodies systems in a way that’s easy to understand. Great read and would highly recommend!
February 18, 2023
Excellent companion to TB1 (Strength). I learned more about exercise science, types of conditioning, and physiological adaptations (cardiac hypertrophy, etc.) reading this book than I ever did in the military. Straightforward and practical. Really appreciate the "minimum effective dose" advice to avoid overtraining any modality (endurance, HIC, etc.). A must-read counterpart to TB1.
August 25, 2023
A MUST-READ for any athlete. Destroys the misconceptions of HIIT workouts replacing cardio, with facts. Suggests how to structure your trainings, giving enough freedom to customize your weekly programs as long as you follow certain rules.
Author really knows what he is talking about, unlike many other "money-grabs" out there.
Rating: 5/5
Author really knows what he is talking about, unlike many other "money-grabs" out there.
Rating: 5/5
August 6, 2024
The worst strength training book that I ever read. The whole content of a book is not more than a mid-sized article. Its funny that author wrote 3 book on this topic.
You can find a lot better info online for free. Also there are great books on this topic. So if you prefer printed book just look elsewhere.
You can find a lot better info online for free. Also there are great books on this topic. So if you prefer printed book just look elsewhere.
July 28, 2017
Clearly written and to the point. I would recommend this to anyone interested in physical training of any serious kind, alongside Tactical Barbell I.
June 11, 2018
The best book on conditioning!
January 14, 2020
Pretty good, no-frills guide to conditioning. Highly recommended for tier one operators like myself.
August 30, 2020
tl;dr you need cardio, both steady-state long distance as well as HIIT, and also don't neglect grip strength.
January 18, 2021
Awesome
At times this book is too verbose. But still it is one of the most practical guides for strength and conditioning currently present on the market
At times this book is too verbose. But still it is one of the most practical guides for strength and conditioning currently present on the market
April 2, 2021
A very welcome addition to the Tactical Barbell concept. I would recommend getting the TB 1 copy as well for the best results.
September 26, 2021
THE foundational book to understand conditioning programming.
April 12, 2023
Class. Might just get a hard copy instead.
Displaying 1 - 30 of 49 reviews