Oxygen Conditioning Program
13 Bar Performance
Strength & Conditioning, Tactical / Military, Law Enforcement, First Responders, Tactical, Rucking, Obstacle Course RacingAs 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.
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
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
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
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
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
A
Walk
1 x 30:00
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.
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
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.""
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.""
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."
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.""
