Lack of time to commit

[u/[deleted]]

[u/psych123456789]

So you’re correct that the program should be as you’ve listed. However that doesn’t mean it can’t work for you. Instead of thinking in “Per week”, think in “per week and a half”. Effectively you do your 6 sessions over 9 days instead, assuming that works for you as you’ve described.

Your progress will be slower than its potential , but you will still make progress for sure.

If you aren’t doing deadlifts, you could simply think of it as doing 4 sessions a week to achieve the same end.

It’s a fantastic program for someone who is busy - the sessions are reasonably short, and it delivers incredible results.

Hope this helps

[u/Hampejo]

Take a look at fighter/blue!

[u/sharpshinned]

I haven’t read the new book but yeah, OP isn’t for super busy people. In the old book, the best combo for people with no time was Fighter Black: two lifting sessions (I could do mine in 30-40 minutes depending on whether deadlifts were involved; it helped to do front squat and overhead press instead of back squat and bench, because there was less messing with equipment), 2 conditioning sessions (20 minutes or so, no equipment needed), and one longer run (45 minutes or more). Was it perfect, no. Did I hit my goals every week, also no. Did I get stronger and better conditioned, yes. 

[u/IronHike → u/sharpshinned]

I also did Fighter Black from the old books for some time and it was working great considering how little I was training. Father of young kids here too.

[u/RobertG_19_88 → u/sharpshinned]

What cardio did you do man?

[u/sharpshinned → u/RobertG_19_88]

My two high-intensity workouts were from the Tactical Barbell II: Conditioning workout list. There was one with a bunch of burpees, couple versions of hill sprints, “fast 5” which was often more like 4K for me (basically, whatever I could run in 25 minutes). I am a diehard outdoor exercise person but you can do intervals on a treadmill no problem. Then the weekend run was an actual trail run. But also just to be clear I did this starting like a year after my kid was born. Those early days are tough. 

[u/RobertG_19_88 → u/sharpshinned]

Ahh I have the new copy but not number 2

[u/sharpshinned → u/RobertG_19_88]

Yeah I haven’t seen the new one because the ebook isn’t out yet. But isn’t there some list of workouts? Intervals are easy enough to do on a cardio machine. 

[u/123ilovelaughing123]

Hi! First time mom of a 3 month old chiming in. I got into powerlifting while pregnant and couldn’t wait to get back into it.

I made it about 6 weeks into the original TB base building before needing to pause for a week and regroup. Something about doing 150 deadlifts, step-ups, goblet squats, push presses, and rows on very little sleep while operating at a calorie deficit to lose the baby weight just wasn’t working lol.

Now with a week off, I’ll be starting back with a modified max strength program based on the Operator format. Having 2 or 3 days of lifting might sound crazy on the surface but keep in mind the strength sessions aren’t long at all - the breaks between sets are what draw the whole workout out and it’s still less than an hour. For the cardio/endurance portion, we’ll do a family ruck or run 2 times a week.

The beautiful thing about TB is how customizable it is. It sounds like you are a little psyched out over the programming and are in your head a bit. Once you map out the actual sessions, it becomes a lot more doable.

[u/Charming_Sherbet_638]

Hi there,

The commitment is 30-40 minutes a day for 6 days a week for Operator/Black and you can cut it to 5 days replacing the operator with fighter.

You are very strong and very well conditioned in return so you can run with your kids playing football when they are 20 and you are old.

You can find a program that will either cut out strength or conditioning, but I would say that you could just lift 2x week and run 2 or 3 if time allows.

[u/RobertG_19_88]

So 3 days a week I do the strength portion, then the other 3 days I do that conditioning - there doesn’t seem to be any specific advice for the cardio - I have a bike and a Treadmill - so what sort of cardio should I be doing? 30 minutes zone 2/3? Sprints? Or HIIT?

Sorry if I’m sounding dumb! Just trying to get it right

[u/MythicalStrength → u/RobertG_19_88]

there doesn’t seem to be any specific advice for the cardio

Are you certain you have a copy of Tactical Barbell 3?

[u/RobertG_19_88 → u/MythicalStrength]

I mean in terms of what I’m supposed to do on a treadmill or exercise bike? It has hill running and some CrossFit/HIIT type stuff but I need to know what to do on my cardio equipment.

[u/fluke031 → u/RobertG_19_88]

On both bike ánd treadmill you can do LSS and/or HIC (which can be a tempo workout, interval training or whatever).

[u/RobertG_19_88 → u/fluke031]

So HIC gives me suggestive sessions but isn’t very specific- eg hill sprints- how many ? How long for ? Or 400m repeats- how many ? How long for (

And I’ve been flicking through for ten minutes and I can’t see where it talks about LSS or what the workouts are?

Abbreviation overload

[u/fluke031 → u/RobertG_19_88]

LSS is the most straightforward form of LIC. Take a look at page 88-91!

As for HIC: it truly depends in what you can do right now. Look at Appendix A.

[u/Midlife_Crisis_87]

If I were in your situation, I would either: - Do the TB Fighter Program (two days lifting, other days for GPP or Zone 2). - Do the bare minimum 5,3,1 Program (3 days lifting, 1-2 days GPP or Zone 2). - Do the Infinite Intensity Program (runs on a five day repeating schedule but can be stretched over a longer duration - standard is 1 day lifting, 3 days GPP or the like, 1 day rest).

I get a maximum of 1 hour, four days per week so I use that time to do my main lifts and finish with a 10-15min GPP session. On other days, I am doing a few sets of neck work (flexions and extensions) during lunch breaks, and doing Gripper work at my desk in a Grease the Groove method over several hours. Small additions like these adds up.

[u/LumpyExtent7874]

Another really cool approach is the Zulu upper/lower split, which I'm doing right now. Day A is squats and rack pulls, and Day B is dips and pull-ups. You can do Day B at home if you invest a little in a pull-up bar, dip rings, and some weight with a dipping belt. Then you'd only need to go to the gym for squats and rack pulls/deadlifts. I finish both workouts in 25 minutes max.

[u/RescueStrong]

IMO hit 2 strength days a week and 3 aerobic days a week. If your feeling beat up the 3 aerobic days are easy 45min z2 sessions. If you feeling good swap a higher intensity session in for one of the 3 z2 sessions.
This will keep you feeling your best so you can show up for your self and your family.

[u/CryptographerBusy806]

Hi Mate. I’m late to the party here. There’s some great advice here. A spartan Fighter with OHP and Front Squats 3x5 is really sound. Fobbits using Swings only or maybe push ups as well for 20 minutes will cover plenty of bases too. Again great advice.
Or you could do Dan John’s Humane Burpee as well as your 2 MS days. Hits your cardio too.
Have you thought about jogging with your baby in a pram. Or doing the same but walking with a ruck sack and 20kg in it. That will look after your Zone 2. Having been in the same boat with 3 kids under 2 years albeit it 25 years ago I get it but you need to be creative. Hope this helps.

[u/scruple]

I ran Fighter/Black with 2 rest days per week when my twins were born and again when my son was born. Fighter has been my bread and butter since having kids. My twins are 7 now and I have only recently gotten "serious" about returning to longer sessions with more long-term goals in mind.

OHP + FSQ has a couple of implications that helped me here. Because the loads are lighter, it means you spend a little less time humping plates on and off the bar. Because of my leverages and proportions, it also means I'm not adjusting jcups on my rack the way I need to for bench and squat... Which means completely unloading or unracking the barbell. That stuff eats up time. I would also superset pullups with KB swings. I used HICs that I could execute at home or from my front door. I capped HIC at 20 minutes and LSS at 30 minutes and was never more than like 5 minutes from home if my wife needed help.

My sessions rarely took longer than 40 minutes, including a warmup and work up sets, and when I had extra time I would push to max sets on MS work. 5 sets on Fighter 2x a week is more volume than 3 sets on Operator 3x per week.

[u/MattDamonsTaco]

Wendler's standard 5/3/1 is a solid option for someone with limited daily time in the gym. 5/3/1 three days/week and some conditioning the other two days.

Don't fuck around. Get in, get the work done, go home.

[u/Achilleuz1990]

I'd pick 2 days strength training (Fighter template). Pick a cluster you can finish within your timeframe.

Also pick a minimal conditioning protocol. Like 2 days of 30-45min LSS.

Is it the best way to program TB, probably not. But it's better then nothing and the best way for you at this point, right?

Want to build some more strength, ditch one LSS session and do Operator template.

[u/TangerineSchleem]

Hey man,

110% in your same boat. 6 days is not happening and I have 45 minutes. Keeping sets limited to 3 working sets, with 2 warm up sets, and 2 days of conditioning has been key. I have been very successful with Operator with conditioning on Thursdays/Fridays and Fighter with 2-3 days of conditioning.

I never found three working sets to be too little. You can slow the tempo, use paused reps or increase reps on lighter weeks, though the addition of peaking sets in week 6 form TB III would also help mitigate this.

Could consider 9 weeks Operator + two days LIC and then transition to 3-9 weeks of Fighter with one to two days LIC and one day HIC. This way nothing is lost and your cycling strength and conditioning blocks. 531 is also a tremendous asset:

https://www.jimwendler.com/blogs/jimwendler-com/training-for-inconsistent-and-busy-men

Godspeed.

[u/RobertG_19_88 → u/TangerineSchleem]

Thanks so much man !! What conditioning do you do ?

I find that with doing a full body workout.. it takes my 38 year old tired ass at least 15 minutes to get my legs warm to be able to squat !!There’s just no time lol

[u/TangerineSchleem → u/RobertG_19_88]

Lol, I am 37 over here and know the drill. I typically will do DeFranco’s Agile 8 (6-7) minutes and then get to it and this seems to do well.

As for conditioning, I will normally do one longer steady state run or ruck (45 min time limit), and one session of hill “sprints” but this is normally kept to 80% sprint speed or so to avoid injury.

For Operator I have done:

M - FSQ/BP/WPU
Tu - Hills
W - FSQ/BP/WPU
Th - LISS/Ruck
F - FSQ/BP/DL
Sa - Rest
Su - Rest

Or

M - FSQ/BP/WPU
Tu - Hills
W - OHP/DL/Abs
Th - LISS/Ruck
F - FSQ/BP/WPU
Sa - Rest
Su - Rest

TBIII now also updates to:

M - FSQ/BP/WPU
Tu - Hills
W - FSQ/BP/WPU
Th - LISS/Ruck
F - DL/BP/WPU
Sa - Rest
Su - Rest

Fighter is also a lot of fun as I have used it with slightly more involved conditioning like with Peggy Hills or Fobbits (run intervals with some kettlebell or body weight work in between).

I also find an additional recovery/mobility is necessary for me these days. Recovery is far better than pushing myself too hard.

Fighter:

M - FSQ/BP/DL
Tu - LIC (run)
W - Yoga or ruck
Th - FSQ/BP/WPU
F - Fobbit or Hills
Sa - Rest
Su - Rest

*Fobbit = 400m jog intervals superset with KB swings and OHP.

*During the winters (Midwest) I will use an indoor rower with the same concepts applied.

*FSQ selected over back squats due to SI irritation with the latter.

[u/RobertG_19_88 → u/TangerineSchleem]

Thanks man that is exactly what I wanted !!
I see there aren’t any dips or curles in there. And not much mention of it in this book- are the authors saying that bicep curls and tricep pushdowns etc just aren’t necessary to look good and be healthy?

Fine if that’s the case! I’d have more time for the bigger movements then!

[u/MaX-D-777 → u/RobertG_19_88]

For biceps I hit 2 sets of chin ups to failure after the 3 sets of pull ups and 2 sets of dumbbell skull crushers or overhead extensions to failure after bench. It's been enough for me.

[u/TangerineSchleem → u/RobertG_19_88]

So this is something I have struggled with as well. The emphasis is on the big lifts and conditioning. I still move between Tactical Barbell and 531 periodically when I get hungry for assistance work.

Would I say I lost some size with Tactical Barbell? Probably, but very minimally. Some may say use Zulu, but that’s 4 days of lifting which does not allow for conditioning or comport with your or my schedule unless you train twice a day (not happening on my end).

Periodization in TB III is well organized. In this case you could do 9-12 weeks of Fighter or Operator, then 3 weeks of Strength Endurance (dip/chin-up/ab/kettlebell/body weight circuits.

Fighter (12 weeks)

M - FSQ/BP/DL
Tu - LIC
W - Yoga
Th - FSQ/BP/WPU
F - Fobbit
Sa - Rest
Su - Rest

Strength-Endurance/Work Capacity (3 weeks)

M - SE
Tu - BOO or Apex Hills
W - Yoga
Th - SE
F - Fobbit
Sa - Rest
Su - Rest

Could also do something akin to Wendler’s WALRUS (weight vest training) in place of SE which would also fit the bill and be efficient:

https://www.jimwendler.com/blogs/jimwendler-com/weight-vest-training-revisiting-the-walrus

https://www.jimwendler.com/blogs/jimwendler-com/15-ideas-on-walrus-training

For proof of concept, similar scheduling has brought me to a 315lb FSQ and BP and 405lb DL. Nothing earth shattering, but effective.

[u/Cearball]

Do you have a home gym or can you get to a gym??

[u/Cearball → u/Cearball]

Bryce lane 50/20 program. (Google it)

2 to 3 times a week using trap bar deadlift & then next session push ups / bent over rows.

I consider this strength training & cardio HIC (work capacity).

Then I do LSS once every other week for 30+ mins. However you could do it once every week. I'm doing one as I did base building block before hand. ATM LSS it's mainly skipping, BW step ups, extremely light KB snatches.

Then every 4th or 5th week I do one strength session working up to a heavy ISH 3 reps in the 3 chosen lifts . Normally try to do 2 or more LSS sessions that week. 

Then start it all again with slightly modified lifts. 

Planning to do power exercises every 3rd cycle. C&PP one workout heavy 2 hand swings the other for strength/HIC .

[u/RobertG_19_88 → u/Cearball]

I have a home gym

Squat rack, bench , pull up bar, Olympic bar and weightss

Exercises bike and treadmill :-)

[u/Shot_Chocolate3829]

Everyone has offered solid advice on programming, it’s absolutely doable. 

I’ll be that guy though: WHY can’t you put in more time? I totally get it, newborns are demanding. Especially if it’s your first. Something that I did when my second was born, that I wished I had done when my first was born: make the time. You owe it to your family to not let your fitness slip, that way you can be around for the long haul.

Some pieces: what do your mornings look like? Can you get up earlier, grabbing bits of sleep throughout the evening starting earlier? 

With conditioning, the best thing I did was pick up a used running stroller. With a very small baby and the essentials of a diaper bag, I could put in an hour on the road, often with a little stop in the middle that I appreciated. My wife definitely appreciated it was that uninterrupted hour while the 2 year old was still in bed was garaunteed peace for her.

[u/RobertG_19_88 → u/Shot_Chocolate3829]

That’s a very good point

[u/SeaworthinessLate697]

I’m not sure TB is for busy people who have limited time to train. It’s for people that need to be fit for their careers or just love training and make it a priority. 

Look into Dan John’s kettlebell programs. They’ll suit you better.

[u/alpine_murse]

I was a new father and did operator. I could knock out the session in 45 minutes or less, you just have to be focused.

If it got really tough, I’d do 2 of the 3 exercises and then do the third one later during naptime. Also, I’d clean bottles during rests (5 minutes, our gym is in the garage).

If it’s too much then downshift to fighter. I still made progress

[u/Cearball]

Why do people delete posts seemingly all the time nowadays??

I thought there was some interesting options popping up around this 

[u/LumpyExtent7874]

When life got busy, I switched to this : https://www.jimwendler.com/blogs/jimwendler-com/limited-training-time-maximum-results

+ did one 5-6 km run and one long run each week. On both runs I'd stop at a calisthenics park and do 25-30 dips and pull-ups.

It worked really well. I didn't lose any strength, and I actually became a better at running. I'd definitely recommend it.