Hot Seller

Oxygen Conditioning Program

13 Bar Performance

Strength & Conditioning, Tactical / Military, Law Enforcement, First Responders, Tactical, Rucking, Obstacle Course Racing
Coach
Shelton Stevens

As a tactical professional, fighter, and many other high performers you absolutely need to rely on your aerobic development if you want to perform at the highest levels. The longer a situation goes on, the more you need and depend on your aerobic system. Believe it or not it is responsible for the majority of ATP as you get tired which is where the battle is won or lost, but it's where the majority of us can improve the most.

Your ANAEROBIC system will also improve in this program, but when looking at how your body responds to training, it cannot improve nowhere near the levels of versatility as the Aerobic system. This is why we will be aerobic heavy in this program.

6 Days Of Total Training following a high/low training model. The high/low training is alternating days of high and low CNS stress. Allowing you to maximally stimulate different biological systems of the athlete with sufficient recovery. Instead of thinking about muscles, you think about your body like a neural battery. Most people do not approach their training in this way, and that's the problem, so we do the work for you in this program!

We do recommend our Micro-Dosing program to pair with it.

benefit-image-0
The "High/Low" Training Model
This model divides training into high-intensity and low-intensity days while avoiding medium-intensity days. The goal of this model is to maximize speed and power adaptations on high days while increasing aerobic capacity and recovery adaptations on low days.
benefit-image-1
Improve Run Times
If improving your aerobic capacity and run times is the priority, look no further. This may be the best conditioning program on Train Heroic!
benefit-image-2
Fuel Up!
With the purchase of this program, you will receive 25% off the best supplements in the world. So once you purchased the program just simply message me on the app with the email you want me to send the THORNE invitation to. You will then create an account, shop the dispensary, and once you add items to your cart you should see the 25% discount. Any other questions just message me!
benefit-image-3
Selection Run Prep
This program is a great choice if you are looking to prep for selection and enter with a solid run foundation.
Features
feature-icon
Access to your coach
Communication will be key! You will have access to the coach throughout the program!
feature-icon
Programming 6 days per week
You will have an assigned conditioning protocol for 6 days in the week.
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Track Your Progress
The train heroic app allows you to track your progress throughout the program. Whether it be a new PR you hit or you simply need to make notes.
Equipment
Required
Running Shoes // Somewhere to run
Recommended
A piece or multiple pieces of conditioning equipment // Track to run on // Grass or Turf field to run on // Sled, Treadmill, A hill to sprint up // A chest strap heart rate monitor
sample week banner image
phoneMockup
Sample Week
Week 1 of 11-week program
Sunday
Test Day

Prep

A

Dynamic Warmup

10 yards of each: Baby Skips w/ Arm Circles Walk on Your Toes Backward Baby Skips w/ Arm Circles Walk on Heels Sideways Jacks Butt Kicks Sideways Jacks Carioca with step-over Back Pedal Carioca with step-over Neck Rolls Torso Rotations Torso Rotations with Hands over Heads Knee Rotations x5 each way Ankle Rotations x 5 each way Dyno Walks 1-2-3 Steps and Stretch Skip for Height Basketball Shuffle High Kicks High Kicks with Snap Down Straight Leg Strides Run into a Straight Leg Stride Run into a Straight Leg Stride (accelerating)

B

Run

1 x 1200

Monday
Low Day - Tempo's 2000m

Prep

A

Dynamic Warmup 2

The warm up consists of the following: 3-5 rounds: 10 straight leg raises each leg 10 dynamic lunge stretches each leg 10 leg swings 10 shoulder extension swings 10 m straight leg shuffle 10 m skipping 10 m light jog

B

Tempo Runs

1 x 2000

C

Box Breathing

1 x 5:00

Tuesday
High Day

Prep

A

Dynamic Warmup

10 yards of each: Baby Skips w/ Arm Circles Walk on Your Toes Backward Baby Skips w/ Arm Circles Walk on Heels Sideways Jacks Butt Kicks Sideways Jacks Carioca with step-over Back Pedal Carioca with step-over Neck Rolls Torso Rotations Torso Rotations with Hands over Heads Knee Rotations x5 each way Ankle Rotations x 5 each way Dyno Walks 1-2-3 Steps and Stretch Skip for Height Basketball Shuffle High Kicks High Kicks with Snap Down Straight Leg Strides Run into a Straight Leg Stride Run into a Straight Leg Stride (accelerating)

B

High Resistance Intervals

1 x 15

C

Box Breathing

1 x 5:00

Wednesday
Low Day - Tempo's 2000m

Prep

A

Dynamic Warmup 2

The warm up consists of the following: 3-5 rounds: 10 straight leg raises each leg 10 dynamic lunge stretches each leg 10 leg swings 10 shoulder extension swings 10 m straight leg shuffle 10 m skipping 10 m light jog

B

Tempo Runs

1 x 2000

C

Box Breathing

1 x 5:00

Thursday
Low Day - Tempo's 2000m

Prep

A

Dynamic Warmup 2

The warm up consists of the following: 3-5 rounds: 10 straight leg raises each leg 10 dynamic lunge stretches each leg 10 leg swings 10 shoulder extension swings 10 m straight leg shuffle 10 m skipping 10 m light jog

B

Tempo Runs

1 x 2000

C

Box Breathing

1 x 5:00

Friday
Optional Active Recovery

A

Walk

1 x 30:00

Coach
coach-avatar Shelton Stevens

Coach Stevens has over 16 years of coaching experience and currently serves as a Human Performance Specialist for the United States Army Special Operations Command. During his career he has trained several male and female Olympic Sports teams which has bred countless professional athletes. Stevens played collegiate baseball and is certified specialist through both the NSCA and CSCCa.

closer-image-1
closer-image-2
Aerobic Capacity is a non-negotiable!

Our Oxygen program hits all pathways. We are training your ability to clear fatigue and recover faster. That's what properly training the aerobic system will do!

Get Oxygen Conditioning Program
closer-image-3
FAQs
If I am new to running is this a good program for me?
No. This is not a program for a brand new runner.
Do I need a heart rate monitor for this program?
We highly recommend it if you want to take your conditioning serious, but it is NOT required.
Is it ok if we just have an assault bike for our equipment?
Absolutely. As long as you have one piece of conditioning equipment such as an assault bike, echo bike, rower, skierg, or bikeerg. Can this be done without conditioning equipment? Yes, but to save the legs a bit we recommend using non-impact work sometimes through this program
Does this program include lifting?
It does not. This is strictly a conditioning program but we do recommend checking out our Micro Dosing program to pair with it.
The Proof
verified-athlete-avatar N1 McIntosh

Special Operator

Verified Athlete

""13 Bar greatly improved my 5 mile time (34:20), 12 mile ruck (2hr 13min at 55lbs dry), APFT (300), all while getting stronger in the gym. I definitely contribute my success, and getting selected in SFAS due to Coach Shelton and 13 Bar Performance.""

verified-athlete-avatar R1 Lopez

Special Operator

Verified Athlete

""Working with someone who understands how to program my training against the vigorous demands of my work in special operations has been refreshing. I have seen increases in strength, running times, & better endurance all while spending less time in the gym. My body comp has improved drastically.""

verified-athlete-avatar J1 Jukham

Adventurist

Verified Athlete

"I recently Summited Mt. Baker after completing Shelton’s program. It far exceeded my expectations, my legs and lungs felt great for the entire duration of the climb (9hrs round trip). I have full trust in Shelton and 13barperformance and will be a lifelong supporter."

verified-athlete-avatar L1 Stay

Tactical, Rugby, and Strongman Athlete

Verified Athlete

""No matter your training or lifestyle problem, Shelton and 13 Bar are it! Could not recommend a more genuine & effective human performance brand! I improved not only my performance for my job but in quality of life. My body feels amazing since my rugby playing days, & I contribute that to Shelton.""

Oxygen Conditioning Program