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.

⚠️ IMPORTANT DOWNLOAD DISCLAIMER

Once you purchase this program, you will receive a downloadable file link. Please note:

• You must download and save the program to your device within 24 hours of purchase.

• After 24 hours, the download link will expire permanently and cannot be re-accessed.

• We do not re-issue download links once they have expired.

• If you fail to save the file and need access again, you will be required to re-purchase the program.

We recommend downloading to a desktop or secure cloud folder immediately after purchase.

Thank you for understanding — and for treating this training system with the same discipline it’s built to develop.