Zero Dark - OP 3

True power has a giant genetic component, which means this system is the least trainable for adaptation. That doesn’t mean you cannot see any adaptations, as this depends on different variables, like training age for one. It’s important to remember that although this system is critical for maximal power, the aerobic system helps to remove waste products produced when this system is in use. This is vital to understand for any athlete involved in mixed energy system sports because the aerobic system plays such a major role in “recharging” the anaerobic alactic system, which allows for more energy production once recovered. This is why we will still have two key days to train your aerobic system so we can continue to maintain this foundation. Also remember that POWER is going to be the first thing to drop off if not trained, this is especially noticeable as we age.

You will also notice some different methods in Op3. Your first couple weeks we pair our main strength work with tempo work. This is called the Aerobic Strength method which helps develop strength in the fast and slow twitch muscle fibers. Then we will transition to our Post Activation Potentiation work to pair with our main strength movements as the intensity increases. This will help improve your overall explosive power!

If you haven’t completed our OP 1 and OP 2 programs, we highly recommend it.

Program Details:

• 8 Week Training Program

• Emphasis on Power & Strength

• 5 total days of assigned training

• Program Layout: Constant and Wave phasea

• Includes precise anaerobic methods to increase explosive power and capacity

• 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 any athlete 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 a sleep schedule/routine

• 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.