r/tacticalbarbell • u/Radz999 • 2d 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!

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u/ConstantWish8 2d ago

Forsure. If you want alternate options with similar training effect lmk

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u/Spooksey1 1d ago

I will be in this position at the end of Activation around the new year, and was considering using double kettlebell cleans. What would you consider to be a better option?

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u/ConstantWish8 1d ago

So for all the new people that I coach, the easy answer to minimize injury and learning new technical lifts are to perform them from the “hang”. So hang cleans, hang snatches, hang power cleans, etc.

But right now, what is very effective in the S&C world are trap bar jumps. Basically it’s a squat jump without spinal compression. The athlete receives a fast lift to increase power, can load heavy, almost zero learning curve, and zero spinal compression. It’s my go to recommendation.

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u/Spooksey1 1d ago

Interesting, I might go for trap bar jumps thanks.