Lethal

This is a strength and conditioning program for those who are interested in being strong, fast and well conditioning. The structure and idea of the program comes from a book called tactical barebell. Highly recommend and  its what I Base my workouts on with a little bit of my own tweeks. Tactical barell had me benching 305 squating 415 and deadlifting465( started incorporating deadlift late)at a body weight of 165 pouds while also being able to run a sub 9 min mil and a half. Now the lifts arent mind blowing but the results were quick my bench went from 230 to 305 in 12 weeks. And it wasnt no newbie gains cause that's after 3 years of consistant lifting. The only issue with tactical barebell is that you can platue after 2 to 3 cycles of it.(18 weeks). Its because of the minimalist approach of the strength training and heavy condition load on the side. So its a good idea to switch it up to a more traditional strentgh program and just take the L in conditioning for a bit to get some more mass. You'll bounse back. Or maybe your fine with your numbers and want to just maintain or have a slower progression because cardio is more important to you. To each thier own. 
Definitely get the book to understand why it works. 
The conditioning days are labeled for what you should be focusing on for that day. I dont have much of anything programed for those days because it should be structured depending on your goals. For instance on power days some might want to do Olympic lifts. But some might want to do kettlebells. If you dont know. Just chat GPT it. The good part is when it comes to Aerobic and Anaerobic/ power work. As long as you are just following the rules for the training, your solid. For instance for Aerobic days you could do a long run or swim. Doesn't matter just as long as it's a long steady pace that challenges you but doesn't kill you. I've had periods of time where I stopped running and only did a swim for conditioning and when I started running again I found my run times only dropped like 30 seconds and I got my times back up in a week. 
If your a combat athlete maybe you just want to devote these days to skill work and light conditioning. Great go crazy. I personally  switch it up on conditioning days ever cycle( 6 weeks). Maybe kettlebell power work on the power day  for 6 weeks. Then ballistic movements with plyometrics the next 6. Doesn't matter as long as i follow the rules of power training. Maybe you dont want to switch the program when you want to add size and you just increase the rep range of the lifts and drop all Aerobic conditioning and just sprint  so you can add some beef. Doesn't matter. Do the lifts and figure out what sport specific conditioning you want to do for conditioning days and you will see results. 
Stay Tuff.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Aerobic condition: long run, swim, or kettlebell work

Aerobic day

Power day: kettlebell work, ballistic,  and sprinting. Could even add Olympic lifts

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