Zero Dark - OP 1
Strength can be improved through an increase in cross-sectional area (hypertrophy), as well as the improved motor unit recruitment of a persons given muscle fibers (neuromuscular efficiency/adaptation). Techniques utilized in the bodybuilding and powerlifting community (now supported through scientific research and understanding) indicate that hypertrophy occurs from: Metabolic stress | Mechanical tension | and Muscle damage.
We will begin with a hypertrophic-centered approach through a “Hypertrophy Phase” characterized by: Higher volumes (total reps), More muscle damage, Greater time under tension (reps per set),and Greater metabolic stress. This would be followed by neuromuscular engagement and recruitment, increasing the use of higher threshold fibers and motor units through a “Neuromuscular Phase”of: Greater intensity (weight on the bar), Maximizing mechanical tension through the tissues. This is why you will see the reps dropping and emphasis change throughout the program.
Program Details:
16 Week Training Program
Emphasis on Hypertrophy & Strength
4 Day Total Body Lifting Program / 1 Day Assigned Recovery Methods
Program Layout: Acclimation period, Constant Step and Plateau method, and Wave phases
Includes work capacity and specific conditioning options
Also includes pull-up strategies and bed time routine tips
A specific movement key is included so you can use this program even if you do not have access to a full weight room facility or modifications need to be made
Ideal for the tactical athlete but can benefit anyone with a lifting background
Rep max percentage chart included for easy calculations
Access to the 13 Bar Tribe private facebook page
Daily access to the 13 Bar Performance professionals
Includes sleep and regeneration tips
Comes with an Instant downloadable PDF file after purchase
#CommandYourTraining
Any duplication, retransmitted, or account of these programs without the express written consent of 13 Bar Performance, is prohibited. Reproduction of these materials will result in legal action and prosecution.
*Disclaimer of Purchase and Use:
The information on this website is for general informational purposes only. 13 Bar Performance makes no representation or warranty, express or implied. Your use of the site, programs, gear, information or any combination of the aforementioned is solely at your own risk and understanding. It is your obligation and responsibility if you are a SOCOM employee (reservist, active duty, GS, contractor, etc.) to NOT purchase from 13 Bar Performance. We cannot provide product or services due to a direct violation of the POTFF contract.
Strength can be improved through an increase in cross-sectional area (hypertrophy), as well as the improved motor unit recruitment of a persons given muscle fibers (neuromuscular efficiency/adaptation). Techniques utilized in the bodybuilding and powerlifting community (now supported through scientific research and understanding) indicate that hypertrophy occurs from: Metabolic stress | Mechanical tension | and Muscle damage.
We will begin with a hypertrophic-centered approach through a “Hypertrophy Phase” characterized by: Higher volumes (total reps), More muscle damage, Greater time under tension (reps per set),and Greater metabolic stress. This would be followed by neuromuscular engagement and recruitment, increasing the use of higher threshold fibers and motor units through a “Neuromuscular Phase”of: Greater intensity (weight on the bar), Maximizing mechanical tension through the tissues. This is why you will see the reps dropping and emphasis change throughout the program.
Program Details:
16 Week Training Program
Emphasis on Hypertrophy & Strength
4 Day Total Body Lifting Program / 1 Day Assigned Recovery Methods
Program Layout: Acclimation period, Constant Step and Plateau method, and Wave phases
Includes work capacity and specific conditioning options
Also includes pull-up strategies and bed time routine tips
A specific movement key is included so you can use this program even if you do not have access to a full weight room facility or modifications need to be made
Ideal for the tactical athlete but can benefit anyone with a lifting background
Rep max percentage chart included for easy calculations
Access to the 13 Bar Tribe private facebook page
Daily access to the 13 Bar Performance professionals
Includes sleep and regeneration tips
Comes with an Instant downloadable PDF file after purchase
#CommandYourTraining
Any duplication, retransmitted, or account of these programs without the express written consent of 13 Bar Performance, is prohibited. Reproduction of these materials will result in legal action and prosecution.
*Disclaimer of Purchase and Use:
The information on this website is for general informational purposes only. 13 Bar Performance makes no representation or warranty, express or implied. Your use of the site, programs, gear, information or any combination of the aforementioned is solely at your own risk and understanding. It is your obligation and responsibility if you are a SOCOM employee (reservist, active duty, GS, contractor, etc.) to NOT purchase from 13 Bar Performance. We cannot provide product or services due to a direct violation of the POTFF contract.
Strength can be improved through an increase in cross-sectional area (hypertrophy), as well as the improved motor unit recruitment of a persons given muscle fibers (neuromuscular efficiency/adaptation). Techniques utilized in the bodybuilding and powerlifting community (now supported through scientific research and understanding) indicate that hypertrophy occurs from: Metabolic stress | Mechanical tension | and Muscle damage.
We will begin with a hypertrophic-centered approach through a “Hypertrophy Phase” characterized by: Higher volumes (total reps), More muscle damage, Greater time under tension (reps per set),and Greater metabolic stress. This would be followed by neuromuscular engagement and recruitment, increasing the use of higher threshold fibers and motor units through a “Neuromuscular Phase”of: Greater intensity (weight on the bar), Maximizing mechanical tension through the tissues. This is why you will see the reps dropping and emphasis change throughout the program.
Program Details:
16 Week Training Program
Emphasis on Hypertrophy & Strength
4 Day Total Body Lifting Program / 1 Day Assigned Recovery Methods
Program Layout: Acclimation period, Constant Step and Plateau method, and Wave phases
Includes work capacity and specific conditioning options
Also includes pull-up strategies and bed time routine tips
A specific movement key is included so you can use this program even if you do not have access to a full weight room facility or modifications need to be made
Ideal for the tactical athlete but can benefit anyone with a lifting background
Rep max percentage chart included for easy calculations
Access to the 13 Bar Tribe private facebook page
Daily access to the 13 Bar Performance professionals
Includes sleep and regeneration tips
Comes with an Instant downloadable PDF file after purchase
#CommandYourTraining
Any duplication, retransmitted, or account of these programs without the express written consent of 13 Bar Performance, is prohibited. Reproduction of these materials will result in legal action and prosecution.
*Disclaimer of Purchase and Use:
The information on this website is for general informational purposes only. 13 Bar Performance makes no representation or warranty, express or implied. Your use of the site, programs, gear, information or any combination of the aforementioned is solely at your own risk and understanding. It is your obligation and responsibility if you are a SOCOM employee (reservist, active duty, GS, contractor, etc.) to NOT purchase from 13 Bar Performance. We cannot provide product or services due to a direct violation of the POTFF contract.