It’s finally here!  The programming Ebook that explains in detail how we here at Tier Three Tactical think and plan our programs.   So far they have been incredibly successful and have been used by thousands of athletes with amazing results.

This guide is designed to let you peak behind the curtain and learn the specifics of programming a complete fitness plan.  It’s a total of 125 pages and it is based off of more than 10 years of fitness and coaching experience.

It will run you $14.99 which is roughly the cost of lunch at a taco joint.  I ask you which one is more likely to help you with your fitness goals?

If you love our programming and want to learn how to do it yourself, you can purchase it right here.

Purchase of this ebook also gives you full access to the Facebook group where you can ask the author anything you desire about your own programming issues.

Keep reading for a sneak peak.

Here is a sneak peak into the table of contents:

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Contents

Introduction

Chapter One: The Basics of Fitness

Chapter Two: Energy Systems

Chapter Three: Hormones

Chapter Four: Physical Adaptation to Training

Chapter Five: Programming and Planning

Chapter Six: Detailed Programming

Chapter Seven: Nutrition

Chapter Eight: Strength Programming

Chapter Nine: Recovery

Chapter Ten: Fat Loss

Chapter Eleven: Supplements

Chapter Twelve: Bodybuilding and Functional Fitness

Chapter Thirteen: Competition

Bibliography

About the Author

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Still not convinced?  How about a sneak peak into Chapter Six: Detailed Programming

WOD Considerations

You know the purpose of a WOD, so how do you design them correctly? There are a few rules that you should keep in mind when making them:

1. Pair Opposite Muscle Groups
2. Keep Weights Moderate (30–60 percent of one rep max)
3. Mind the Limiting Factor
4. Forget the Rules

1. Pair Opposite Muscle Groups

This allows you to keep a high-power output during the WOD. Intuitively, you have probably experienced this. As your muscles fatigue in one movement, you are still able to perform another movement. Good examples of this are pull-ups and push-ups, or thrusters and deadlifts. There are some overlaps, but broadly they are different muscle groups.

2. Keep Weights Moderate (30–60 percent)

This also allows you to maintain a high work rate. This is easy to understand. If you have a WOD of five rounds where you run 400 m then deadlift for 15 reps, you will have a very different experience if you do deadlifts at 225 lbs versus 325 lbs. In one you will maintain a high pace and keep up your heart rate high throughout; in the other, your heart rate will slow during the lifts and you will most likely be forced to take a break. Generally, the lighter your weight, the higher your heart rate.

To see more you’ll have to purchase the ebook!

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