From K.Black's Tactical Barbell: Green Protocol Buy the book/s if you want to get the full picture. This is a very small part of a bigger programme. I'm running this as part of "Capacity/More Running" as I'm needing to focus on aerobic fitness for the next 12 weeks. At the conclusion of the 12 weeks you should be A: Strong B: Better Engine C: In possession of the books so knowing what to do next.