Tom Flint
Level 6 Valued Member
Just to pose another option, I’d actually take a look at Tactical Barbell for some ideas. The boosk you want are the third edition (strength) and probably Tactical Barbell 2: Conditioning. (Plus TB Mass Protocol if muscle really becomes the focus). They’re all pretty cheap for Kindle.
Basically, you have two-, three- and four-day strength templates to choose from, each day with a few key lifts, and then slot the conditioning around it. Its designed for barbell training (clue’s in the name) but people very successfully use it with kettlebells and callisthenics. It’s percentage-based, but with KBs and BW you calculate your percentages of rep maxes instead of 1RM.
Without knowing your preferred exercises, I’d be looking at Operator (three days) or Zulu (four days) templates. With the latter, you could pop the swings in after the strength training as the sessions won’t be too long. People have also used S&S as their separate conditioning days, in which case use Operator template to focus just on strength/size separately.
The key will be eating enough if you want size but you’ll likely find that you like what you see in the mirror regardless.
Basically, you have two-, three- and four-day strength templates to choose from, each day with a few key lifts, and then slot the conditioning around it. Its designed for barbell training (clue’s in the name) but people very successfully use it with kettlebells and callisthenics. It’s percentage-based, but with KBs and BW you calculate your percentages of rep maxes instead of 1RM.
Without knowing your preferred exercises, I’d be looking at Operator (three days) or Zulu (four days) templates. With the latter, you could pop the swings in after the strength training as the sessions won’t be too long. People have also used S&S as their separate conditioning days, in which case use Operator template to focus just on strength/size separately.
The key will be eating enough if you want size but you’ll likely find that you like what you see in the mirror regardless.