In the TB world, strength training is the skeleton over which we drape things like work capacity, endurance, speed and power. Focus on getting extremely strong in a small handful of balanced compound lifts.

If you want to minimize hypertrophy further, look to 4-5 minutes of rest+.

Fighter template + Squat/Deadlift, along with a few sets of push-ups as a finisher is becoming a very popular combo with competitive distance runners using the system.

simplicity wins out over complicated.

THOU SHALT REST A MINIMUM OF TWO MINUTES BETWEEN SETS

things like aesthetics, fat loss and all the rest take care of themselves if you focus on improving your performance.

after you remove all the noise, effective strength training revolves around balancing these three things; frequency, intensity (load), and recovery.

Think of the old Tortoise and Hare fable. When you approach your strength training, be the tortoise, grasshopper. Go slow and focus on progressing. Slow and steady. When you’re conditioning, be the rabbit. Go all out if required.

For the operational athlete, training is about improving the attribute, not about getting better at using the tool.