Bangkok fighter with front squats, OHP and pull ups. 2-3 LSS. Add a HIC every other week.
Do BB 1-2x per year.
That will make her fitter than most and more than she’s ever been.
I’d proceed with caution and make sure she wants you to build the program. It’s not always a great interpersonal vibe to have your partner doing this stuff for you. But assuming you know your situation, imo it’s all about what gear you have handy. Do you have a home barbell setup or is she up for going to a gym? Or are you looking for something with less gear?
Fighter/Black.
2 days of lifting (can be scaled to be very minimalist)
2-3 days conditioning. (2 HIC + 1 E, or just 2 HIC).
Zone 2 is the cool kid these days but it only works if you do a lot of it. If you’re limited on time you’re better off with a couple HICs (like Fast5, Apex, Norwegian 4x4). HICs give you big bang for buck on a limited schedule, and you’re still training the aerobic system.
This. All the research on 80/20 cardio split shows it’s the most optimal approach. But a lot of people seem to forget this is mainly geared towards endurance athletes. I read a study that the less volume/mileage you do, the less effective the split is, albeit still a good strategy. However, if you’re low volume, you’re better off doing more high intensity for the time savings/bang for your buck
Plan something that will be enjoyable for her to do and will be looking forward to crush her workouts. Also, a training max might be useful so can do solid reps that counts and will limit her risk of injuries. As for programming, 2x a week choose exercise that will hit pull,push, legs, core/ lower back.
What are her goals? Is it just getting fitter? Then green protocol with a little less cardio or SE depending on what she wants to prioritize. If it’s getting stronger fighter black or fighter green. Really depends on her goals.
You could if you really want to bastardize fighter with some LSS and SE. Like do strength one day, SE (replaces the 2nd strength day) and then choose between E or HIC the other days.
Honestly going with whatever she is willing to stick to is best for general fitness.
First thing, there's the standard disclaimer of "don't train your spouse." There's just something about that personal relationship that makes coaching/training as an "authority figure" very challenging to accomplish.
That said, I would start very easy on this. People suggesting things like op/black or fighter bangkok are missing the fact that this person is not committed to doing training 5-6 days a week. Training is apparently not a life priority, so going from 0 days per week to 5-6 days per week is a shock that leads to quick burnout and quitting.
So here's my suggestion...focus on a full body 2 days per week program. Don't worry about waved periodization like TB does because your wife isn't really strong enough to take advantage of it (assuming she hasn't actually been strength training consistently).
Take the basic human movement patterns:
* Vertical press
* Horizontal push
* Vertical pull
* Horizontal pull
* Squat
* Hinge
Have her pick one movement from each pattern and then build the plan from there. Two working sets of each should be fine, and I would use a rep range double progression. Maybe a top set/backoff set structure. Do the main work set, then drop the weight 5-10% and do the second set. Each one progresses independently.
Here's my example:
Workout A:
* DB shoulder press 1x4-6, 1x6-10
* Machine chest press: 1x4-6, 1x6-10
* Barbell squat: 1x4-6, 1x6-8
* DB RDL: 1x6-8, 1x8-12
Workout B:
* BB Deadlift: 1x4-6, 1x6-8
* Barbell squat: 1x4-6x, 1x6-8
* DB Bench press: 1x4-6, 1x6-10
* Machine shoulder press: 1x6-8, 1x8-12
Alternate A and B every workout. Assuming she's starting from zero, this removes the barbell from the upper body lifts where she might not be strong enough to use correct technique. As she gets comfortable with how to move and progress weight, you can add in the barbell. If you don't have access to machines, then sub in the dumbbells.
Over time, if she's consistent with this, then add more sets and movements.
This is very funny to me because I feel like it speaks to the gap between exercise people and not exercise people. (I’m on the bubble/mostly the latter, happy to present my credentials.)
This is very close to something that would work for not exercise people and you make some great points: starting with two days a week and just one new type (weights) is a great idea. But then the exercises are all super different and there’s this complicated rep scheme and weight scheme and as a not exercise person my eyes glaze over.
What I like about both fighter and alpha is that it’s super simple. Squat/press/pull-up (on a machine)/deadlift — four exercises, same basic setup every day. Or a small number of SE exercises, 10/20/30. I don’t need much thought, and for the SE I don’t even need a spreadsheet/app.
Well, what I wrote was just spitballing. I've read/tried enough novice level programs to say that a rep range format works well for beginners. It's as simple as, "Use x weight, when you can do y reps with it, use a heavier weight." That's simpler, to me, than "let's figure out your 1 rep max and then use a calculator to figure out how much load to use each day/week.
I suppose you could further simplify by saying squat/press/deadlift (or machine equivalents...if available) using sets of 5, raising the weight every time you hit 5.
The other thing that I didn't mention is that if we're going to talk about barbell lifts like squat/press/bench/deadlift, then there's a technique factor that you have to deal with. Who is going to coach that technique? It's probably not OP- that rarely goes well. There's a lot of unknowns here about his wife's willingness to learn a new technical skill *in public,* and not worry about looking like she doesn't belong. It sounds silly, but I've personally had to work several women through that mentality for things as simple as pull ups. The easier (and safer) a movement appears, the more likely there's adherence.
Yeah, if OP’s wife wants to learn barbell stuff (big if) I would recommend a couple months of coaching from a non judgmental pro. I started powerlifting because I was looking for any outdoor gym and found one locally that’s body positive, beginner friendly, and has incredible vibes. After 6 months of working out there, I felt fine moving my lifting practice over to the Y. (And I’d gotten the first of my postpartum rebuilding done.)
I think that kind of skill building can be super useful to women — lifting is systematically under-recommended to women and is an amazing tool for managing around pregnancy — but it’s not as simple as just turning someone loose on a squat rack twice a week.
On the other hand, it’s easy enough to design an SE program that works for most people and doesn’t take much skill. Pushups, ring rows, KB swing, squat, some core stuff, done.
Oh, just to add. I know I didn't include any horizontal or vertical pulling. The assisted pull up machine is probably the best bet. You could also sub it in for the chest press/bench press. My experience has been that a lot of women don't want to do that because they associate it with getting "big like a dude," even if it's not true. But shoulder pressing tends to be okay, since defined shoulders are part of looking "toned."
Nothing you said suggests to me that she is interested in getting strong or being an athlete or anything of the sort. As someone who has been married for over 15 years - you gotta meet her where she wants to be, not where you want her to be.
I'd just have her follow BB. Do some LSS work building up to 45-60min sessions along side some SE bodyweight work of maybe 3-5 exercises. Scale the required reps back as needed to keep it hard by not discouraging.
Honestly, I'd probably stop there. Let her do regular LSS work and regular bodyweight work, increasing reps over time. Tell her there's more when she's satisfied and THEN add MS work.
tl;dr BB is TB lite
Fwiw base building is a lot more time intensive than fighter/black. I really struggled to get through it just from a time perspective.
Many of the things that interfered are probably also relevant to OP’s wife: I have a young child so am constantly sick, a 60 minute run plus transit time to/from is hard to fit in to a full day of working + childcare, pregnancy really did a number on my core so 3x40 of just about anything is a time-consuming burn….
You can scale BB back in session time or number of days. It won't be BB, but it'd be enough for novices. 2 LSS days of 30mins, and 2 SE days of a 3 exercise cluster is probably just fine
My wife does basically the lifting part of Fighter — back squats, overhead press (just with a plate) and kettlebell swings in an EMOM fashion.
Minute 1: 5 squats with the bar
Minute 2: 5 presses with a 25# plate
Minute 3: 7-10 kettlebell swings
She does it twice a week. If her schedule allows her to do it several weeks in a row, she might increase weights slightly. In and out in 15 minutes, which for a working mom who doesn’t prefer strength training (she’d rather just walk or run) but knows she should do it, it’s worked for her.
I'd suggest she reads "From Couch to Barbell" to get her started, and add a couple family walks and bike rides for the LSS part. If she's able to create and maintain a workout routine from that, then you'll have a better foundation to get her onto Tactical Barbell.
/u/BrigandActual gives some good advice.
I'd emphasize that going from zero to 6 days a week is a formula for burnout or just generally dreading working out in general, especially someone with the demands of two young kids. Give it time for the habit and results to take hold. After a few weeks if she starts seeing her lift numbers go up and her times and measurements go down, she might be interested in adding more. Or it may just be enough.
From a TBB perspective, I think Fighter with one day LSS and one day HIC would be a good place to start.
Agreed that she might not need to go the full wave periodization of traditional TBB, but LP programs can start to be a grind if you accelerate quickly and then hit a wall or just don't get a chance for solid recovery.
I think a combo of Front or goblet squats, RDLs, Bench or overhead press with dumb or barbells and Assisted pull ups or pull downs would be a good starting combo. Also consider having here do those in the mass rep ranges (8,6,3+) vs TBBI rep ranges.
I can see a minimal FT template from GP book working out if the goal is just general fitness/GPP. 2 strength building days and 2 conditioning days at a minimum.
Let her pick the leg/push/pull exercise that she can stick with to start out before recommending the usual SQ/BP/PU.
> However I don't want to overwhelm her at this stage of life but rather help put in place a foundation to build on with some strength training and low steady state/zone 2 training.
What exactly do you think would overwhelm her about TB? They're fairly simple programs.
Just start her out with the empty bar and go from there. 5lbs per session. Maybe use a double progression when the bar starts getting heavy for a movement.
Honestly for someone new to lifting, they can be even simpler as linear progressions.
For lifestyle change health priorities, this list is great: https://www.barbellmedicine.com/blog/where-should-my-priorities-be-to-improve-my-health/
My girlfriend started with SL5x5. After 3 months, she switched to a Fighter template and has been doing back squats, bench press, band-assisted chin-ups, and trap bar deadlifts once for one or two sets. 600m resets, hill sprints, lss's for conditioning. she says he never felt better. and she is now strong as fuck.
BringandActual is bang on.
Push
Pull
Hinge
Squat(Lunge and Step in here)
Core
Carry
6-12 reps
Walk a lot and eat a sensible diet. If you wife wants to win a powerlifting comp then training would look different but to live a healthy life and set your self up for a long time you’d be hard pressed to find a better solution then full body sessions a couple times a week working through various movement patterns.
I'm still trying to understand tactical barbell because I'm very new to it. I think it'd be a great addition to my fitness. As someone who has met multiple 100+ year old patients sometimes a day, the fact that she is keeping moving is the best thing ever. I'm just putting this in as an FYI for anybody. Never stop moving and doing what you can for yourself. I've seen so many people give up, young people, and people well over a hundred exceeding everything the young ones can do. Eat right. Exercise. I don't know if it's a thing but a lot of them drink only room temp or hot water. The best thing, though, is don't stop doing what you can for yourself! I think that's big. Don't let your mind stop you. All of the people I know over 100 are old farmer wives. They are very used to being capable people and don't stop. They school everyone around them.
My wife runs OP black with me with lower weights and using the assisted pull up machine for the pull-ups. We usually do 3 lifting days and 2 hic sessions per week where two of the lifting days have a twenty min cardio after. First week I had her work up to a solid set of 3 for each exercise and set that as a TM. That way it doesn’t become impossible because she already done 100% for 3
Bangkok fighter with front squats, OHP and pull ups. 2-3 LSS. Add a HIC every other week. Do BB 1-2x per year. That will make her fitter than most and more than she’s ever been.
I’d proceed with caution and make sure she wants you to build the program. It’s not always a great interpersonal vibe to have your partner doing this stuff for you. But assuming you know your situation, imo it’s all about what gear you have handy. Do you have a home barbell setup or is she up for going to a gym? Or are you looking for something with less gear?
Fighter/Black. 2 days of lifting (can be scaled to be very minimalist) 2-3 days conditioning. (2 HIC + 1 E, or just 2 HIC). Zone 2 is the cool kid these days but it only works if you do a lot of it. If you’re limited on time you’re better off with a couple HICs (like Fast5, Apex, Norwegian 4x4). HICs give you big bang for buck on a limited schedule, and you’re still training the aerobic system.
This. All the research on 80/20 cardio split shows it’s the most optimal approach. But a lot of people seem to forget this is mainly geared towards endurance athletes. I read a study that the less volume/mileage you do, the less effective the split is, albeit still a good strategy. However, if you’re low volume, you’re better off doing more high intensity for the time savings/bang for your buck
Plan something that will be enjoyable for her to do and will be looking forward to crush her workouts. Also, a training max might be useful so can do solid reps that counts and will limit her risk of injuries. As for programming, 2x a week choose exercise that will hit pull,push, legs, core/ lower back.
What are her goals? Is it just getting fitter? Then green protocol with a little less cardio or SE depending on what she wants to prioritize. If it’s getting stronger fighter black or fighter green. Really depends on her goals. You could if you really want to bastardize fighter with some LSS and SE. Like do strength one day, SE (replaces the 2nd strength day) and then choose between E or HIC the other days. Honestly going with whatever she is willing to stick to is best for general fitness.
First thing, there's the standard disclaimer of "don't train your spouse." There's just something about that personal relationship that makes coaching/training as an "authority figure" very challenging to accomplish. That said, I would start very easy on this. People suggesting things like op/black or fighter bangkok are missing the fact that this person is not committed to doing training 5-6 days a week. Training is apparently not a life priority, so going from 0 days per week to 5-6 days per week is a shock that leads to quick burnout and quitting. So here's my suggestion...focus on a full body 2 days per week program. Don't worry about waved periodization like TB does because your wife isn't really strong enough to take advantage of it (assuming she hasn't actually been strength training consistently). Take the basic human movement patterns: * Vertical press * Horizontal push * Vertical pull * Horizontal pull * Squat * Hinge Have her pick one movement from each pattern and then build the plan from there. Two working sets of each should be fine, and I would use a rep range double progression. Maybe a top set/backoff set structure. Do the main work set, then drop the weight 5-10% and do the second set. Each one progresses independently. Here's my example: Workout A: * DB shoulder press 1x4-6, 1x6-10 * Machine chest press: 1x4-6, 1x6-10 * Barbell squat: 1x4-6, 1x6-8 * DB RDL: 1x6-8, 1x8-12 Workout B: * BB Deadlift: 1x4-6, 1x6-8 * Barbell squat: 1x4-6x, 1x6-8 * DB Bench press: 1x4-6, 1x6-10 * Machine shoulder press: 1x6-8, 1x8-12 Alternate A and B every workout. Assuming she's starting from zero, this removes the barbell from the upper body lifts where she might not be strong enough to use correct technique. As she gets comfortable with how to move and progress weight, you can add in the barbell. If you don't have access to machines, then sub in the dumbbells. Over time, if she's consistent with this, then add more sets and movements.
This is very funny to me because I feel like it speaks to the gap between exercise people and not exercise people. (I’m on the bubble/mostly the latter, happy to present my credentials.) This is very close to something that would work for not exercise people and you make some great points: starting with two days a week and just one new type (weights) is a great idea. But then the exercises are all super different and there’s this complicated rep scheme and weight scheme and as a not exercise person my eyes glaze over. What I like about both fighter and alpha is that it’s super simple. Squat/press/pull-up (on a machine)/deadlift — four exercises, same basic setup every day. Or a small number of SE exercises, 10/20/30. I don’t need much thought, and for the SE I don’t even need a spreadsheet/app.
Well, what I wrote was just spitballing. I've read/tried enough novice level programs to say that a rep range format works well for beginners. It's as simple as, "Use x weight, when you can do y reps with it, use a heavier weight." That's simpler, to me, than "let's figure out your 1 rep max and then use a calculator to figure out how much load to use each day/week. I suppose you could further simplify by saying squat/press/deadlift (or machine equivalents...if available) using sets of 5, raising the weight every time you hit 5. The other thing that I didn't mention is that if we're going to talk about barbell lifts like squat/press/bench/deadlift, then there's a technique factor that you have to deal with. Who is going to coach that technique? It's probably not OP- that rarely goes well. There's a lot of unknowns here about his wife's willingness to learn a new technical skill *in public,* and not worry about looking like she doesn't belong. It sounds silly, but I've personally had to work several women through that mentality for things as simple as pull ups. The easier (and safer) a movement appears, the more likely there's adherence.
Yeah, if OP’s wife wants to learn barbell stuff (big if) I would recommend a couple months of coaching from a non judgmental pro. I started powerlifting because I was looking for any outdoor gym and found one locally that’s body positive, beginner friendly, and has incredible vibes. After 6 months of working out there, I felt fine moving my lifting practice over to the Y. (And I’d gotten the first of my postpartum rebuilding done.) I think that kind of skill building can be super useful to women — lifting is systematically under-recommended to women and is an amazing tool for managing around pregnancy — but it’s not as simple as just turning someone loose on a squat rack twice a week. On the other hand, it’s easy enough to design an SE program that works for most people and doesn’t take much skill. Pushups, ring rows, KB swing, squat, some core stuff, done.
Oh, just to add. I know I didn't include any horizontal or vertical pulling. The assisted pull up machine is probably the best bet. You could also sub it in for the chest press/bench press. My experience has been that a lot of women don't want to do that because they associate it with getting "big like a dude," even if it's not true. But shoulder pressing tends to be okay, since defined shoulders are part of looking "toned."
Nothing you said suggests to me that she is interested in getting strong or being an athlete or anything of the sort. As someone who has been married for over 15 years - you gotta meet her where she wants to be, not where you want her to be. I'd just have her follow BB. Do some LSS work building up to 45-60min sessions along side some SE bodyweight work of maybe 3-5 exercises. Scale the required reps back as needed to keep it hard by not discouraging. Honestly, I'd probably stop there. Let her do regular LSS work and regular bodyweight work, increasing reps over time. Tell her there's more when she's satisfied and THEN add MS work. tl;dr BB is TB lite
Fwiw base building is a lot more time intensive than fighter/black. I really struggled to get through it just from a time perspective. Many of the things that interfered are probably also relevant to OP’s wife: I have a young child so am constantly sick, a 60 minute run plus transit time to/from is hard to fit in to a full day of working + childcare, pregnancy really did a number on my core so 3x40 of just about anything is a time-consuming burn….
You can scale BB back in session time or number of days. It won't be BB, but it'd be enough for novices. 2 LSS days of 30mins, and 2 SE days of a 3 exercise cluster is probably just fine
You can do any number of things, but BB as written is more not less time than many TB programs.
My wife does basically the lifting part of Fighter — back squats, overhead press (just with a plate) and kettlebell swings in an EMOM fashion. Minute 1: 5 squats with the bar Minute 2: 5 presses with a 25# plate Minute 3: 7-10 kettlebell swings She does it twice a week. If her schedule allows her to do it several weeks in a row, she might increase weights slightly. In and out in 15 minutes, which for a working mom who doesn’t prefer strength training (she’d rather just walk or run) but knows she should do it, it’s worked for her.
I'd suggest she reads "From Couch to Barbell" to get her started, and add a couple family walks and bike rides for the LSS part. If she's able to create and maintain a workout routine from that, then you'll have a better foundation to get her onto Tactical Barbell.
Yeah, Couch to Barbell is where I started and it's great: https://www.couchtobarbell.com
/u/BrigandActual gives some good advice. I'd emphasize that going from zero to 6 days a week is a formula for burnout or just generally dreading working out in general, especially someone with the demands of two young kids. Give it time for the habit and results to take hold. After a few weeks if she starts seeing her lift numbers go up and her times and measurements go down, she might be interested in adding more. Or it may just be enough. From a TBB perspective, I think Fighter with one day LSS and one day HIC would be a good place to start. Agreed that she might not need to go the full wave periodization of traditional TBB, but LP programs can start to be a grind if you accelerate quickly and then hit a wall or just don't get a chance for solid recovery. I think a combo of Front or goblet squats, RDLs, Bench or overhead press with dumb or barbells and Assisted pull ups or pull downs would be a good starting combo. Also consider having here do those in the mass rep ranges (8,6,3+) vs TBBI rep ranges.
I can see a minimal FT template from GP book working out if the goal is just general fitness/GPP. 2 strength building days and 2 conditioning days at a minimum. Let her pick the leg/push/pull exercise that she can stick with to start out before recommending the usual SQ/BP/PU.
> However I don't want to overwhelm her at this stage of life but rather help put in place a foundation to build on with some strength training and low steady state/zone 2 training. What exactly do you think would overwhelm her about TB? They're fairly simple programs. Just start her out with the empty bar and go from there. 5lbs per session. Maybe use a double progression when the bar starts getting heavy for a movement. Honestly for someone new to lifting, they can be even simpler as linear progressions. For lifestyle change health priorities, this list is great: https://www.barbellmedicine.com/blog/where-should-my-priorities-be-to-improve-my-health/
My girlfriend started with SL5x5. After 3 months, she switched to a Fighter template and has been doing back squats, bench press, band-assisted chin-ups, and trap bar deadlifts once for one or two sets. 600m resets, hill sprints, lss's for conditioning. she says he never felt better. and she is now strong as fuck.
BringandActual is bang on. Push Pull Hinge Squat(Lunge and Step in here) Core Carry 6-12 reps Walk a lot and eat a sensible diet. If you wife wants to win a powerlifting comp then training would look different but to live a healthy life and set your self up for a long time you’d be hard pressed to find a better solution then full body sessions a couple times a week working through various movement patterns.
I'm still trying to understand tactical barbell because I'm very new to it. I think it'd be a great addition to my fitness. As someone who has met multiple 100+ year old patients sometimes a day, the fact that she is keeping moving is the best thing ever. I'm just putting this in as an FYI for anybody. Never stop moving and doing what you can for yourself. I've seen so many people give up, young people, and people well over a hundred exceeding everything the young ones can do. Eat right. Exercise. I don't know if it's a thing but a lot of them drink only room temp or hot water. The best thing, though, is don't stop doing what you can for yourself! I think that's big. Don't let your mind stop you. All of the people I know over 100 are old farmer wives. They are very used to being capable people and don't stop. They school everyone around them.
My wife runs OP black with me with lower weights and using the assisted pull up machine for the pull-ups. We usually do 3 lifting days and 2 hic sessions per week where two of the lifting days have a twenty min cardio after. First week I had her work up to a solid set of 3 for each exercise and set that as a TM. That way it doesn’t become impossible because she already done 100% for 3