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TB Operator Black

The document outlines a structured training program for a TB operator over seven weeks, focusing on strength (MS) and high-intensity cardio (HIC) exercises. Each week includes specific exercises such as front squats, bench presses, and various cardio drills, progressively increasing in intensity and volume. The program culminates in a testing week to assess improvements in strength and endurance.

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Ryan Nehus
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127 views4 pages

TB Operator Black

The document outlines a structured training program for a TB operator over seven weeks, focusing on strength (MS) and high-intensity cardio (HIC) exercises. Each week includes specific exercises such as front squats, bench presses, and various cardio drills, progressively increasing in intensity and volume. The program culminates in a testing week to assess improvements in strength and endurance.

Uploaded by

Ryan Nehus
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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TB OPERATOR w/ BLACK PROTOCOL

WEEK 1 WEEK 2 WEEK 3 WEEK 4

MS (70%): 5x5 MS (80%): 5x5 MS (90%): 4x3 MS (75%): 5x5

-Front Squat -Front Squat -Front Squat -Front Squat

-Bench -Bench -Bench -Bench

HIC: 28 HIC: 35 HIC(Easy): 39 HIC: 18


-100 x Pull A -Sprint -Plank
ups - 50m Pushups x10 -Hill
-Run 400m Sprint 100m - Plyo Push Ups Sprint
-100 x -Bear Crawl x5 -Burpees x10
Push ups 50m x5 For Walk
-Run 400m Time Rest 2 min Down
-100 x B - x5
KB Swings Sprint 50m
-Run 400m -Sledge -Sqaut Jumps
Strikes x100 For Time x5

x2 Rounds
(Basic)
MS (70%): 5x5 MS (80%): 5x5 MS (90%): 4x3 MS (75%): 5x5

-Front Squat -Front Squat -Front Squat -Front Squat

-Bench -Bench -Bench -Bench

HIC: 3 HIC: 19 HIC(Easy): 5 HIC: 6


-Sprint -Burpees - Row 1 -
600m x10 - min Max effort Sledge strikes x1 min
-Rest 3-5 min Hill Sprint Rest 5 min -
x6 -KB Snatch x5 Jump rope x1 min
x5 -Sledge 30
Walk Down sec -
Rest 1-2 Jump Rope 30 sec
min Rest 2 min
x10 x5

MS (70%): 5x5 MS (80%): 5x5 MS (90%): 4x3 MS (75%): 5x5

-Front Squat -Front Squat -Front Squat -Front Squat


S
Q -Bench -Bench -Bench -Bench
U
A
T
B
E
N
C
H

W
S
Q
U
E: 60 min
A E: Row 60 min E: 90min E: 5km Run
T -Run 20 -Ruck A- Burpees
min
B 50 lbs x10 B-
-Row 20 min Squats x10/Pushup
E
-Jump 20 x10
N
min Every
C 6 min stop and do A
H then on the next stop
do B
W
P
U
D
E
A
Rest
D Rest Rest Rest
L
I
F
T

T
E
S
T

1
R
M
TOCOL
WEEK 5 WEEK 6 WEEK 7

MS (85%): 5x3 MS (95%): 4x2

-Front Squat -Front Squat

-Bench -Bench

HIC: 22 HIC(Easy): 20
-Burpees x10 -Jog 800m
- -
Run 400m Spint 400m
-KB Swings -Jog 800m
x10 -
Rest 45 seconds Sprint 400m

Test Week; Start New Cluster


x4 -Jog 400m
-
Sprint 200m
-Jog 400m
-
Sprint 200m
Finisher
- 25 Plank
MS (85%): 5x3 MS (95%): 4x2

-Front Squat -Front Squat

-Bench -Bench

HIC: 26 HIC(Easy): 34
-10 Pull A
ups -
-10 Burpees Jog 2 min
-10 Squat -Burpees x15
Jumps - x4
10 Plyo Push ups
B
9/8/7/6/5/4/3/2/1 -
Plank 1.5 min
-Side Planks 1
min
x1

MS (85%): 5x3 MS (95%): 4x2

-Front Squat -Front Squat


SQUAT
-Bench -Bench BENCH
WPU
DEADLIFT

TEST 1RM
SQUAT
BENCH
WPU
E: 3 mile run E: Run 60 min DEADLIFT
A- KB Swings
x 10 B-
Goblet Squat x 10
TEST 1RM
C- Pushups x10
Put KB in
Backpack and stop
every 7 min to do
A/B/C

Rest Rest Rest

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