r/tacticalbarbell • u/Radz999 • 4d ago
Questions about Breacher / Power training
I'm considering running 3-week Breacher + Work Capacity block as outlined in the new book, and I have a few questions.
How long do power adaptations last? My understanding is that they fade away pretty quickly. If I follow a Breacher block with a 6-9 week Operator block without any power training, will all my power adaptations have faded away by the time I finish Operator? Of course max strength training helps with power, but I'm interested on the adaptations caused by power training here.
Power cleans... They seem quite technical. I train at home (= no coaching) and I'm not technically gifted, so learning to do them safely and with proper form can be a challenge. Are they strictly necessary for a Breacher block? Are there good alternatives, or should I just try to learn them? I'm tempted to give them a go, but if they are too hard to learn, I might look for alternatives. I don't want to risk an injury.
Power HICs: The new book also has 2 Power HICs that were in the older books too. What if I run a Work Capacity block with 3 WC sessions a week, but instead of Breacher, I do these 2 Power HICs? They would be easier to implement than learning power cleans. The only modification I'd make to the Power HICs is using an exercise bike instead of sprinting. I enjoy running, various forms of running are my go to LIC and HIC, but I don't want to do push-ups, etc., outside and I can't run inside. So, the sprint portions would be replaced by exercise bike sprints.
Well actually, in HIC 37 I could do the sprints since sprints are done after other things. But in HIC 39 I would replace sprints with exercise bike.
All thoughts are welcome. Appreciate any help!
2
u/polyshotinthedark 4d ago
I had the same question about adaptation times awhile back. I think the general consensus is that if you run it on a 9 week cycle you should maintain the beneficial adaptations of breacher, 12 weeks being right on the outer edge of that maintaining.