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Shelton Stevens | Human Performance

@13barperformance

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Human Performance Practitioner
U.S. Special Operations 🇺🇸
Founder | 13 Bar Performance
⬇️ Training Programs / Supplement discounts

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Hypertrophy - Series 02
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This 6-week hypertrophy program was built to help you add lean muscle, improve durability, and raise your ability to handle more quality training volume without losing your aerobic base.
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3 upper body days.
1 lower body day.
1 aerobic conditioning day.
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Built for the garage gym athlete.
Built to keep training fun, challenging, and repeatable.
Built to prepare you for what comes next.
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This is not random bodybuilding work. This is structured muscle-building with purpose.
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If you finished Series 01, this is your next step. If you are looking to build size, improve balance, and lay the foundation for future strength phases, Series 02 is ready for you.
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Program can be found:
- By visiting 13BarPerformance.com
- Checking out the link in our highlights
- Click link in our bio to the programming website!
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#CommandYourTraining by @13barperformance

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5 days ago

Build the capacity to get more out of your training.

Introducing SERIES 01: WORK CAPACITY / GPP.
6 weeks. 5 days per week. A stronger foundation for what comes next.

Your ability to progress depends on the work you can consistently perform, recover from, and repeat. This program develops that foundation before you move into more demanding strength, hypertrophy, and speed training.

Through purposeful lifting, conditioning, carries, tempo work, and isometrics, you’ll work toward:

▪️ Better movement control under fatigue
▪️ Greater strength and tolerance for varied loading
▪️ Improved aerobic and anaerobic work capacity
▪️ More quality work within your training sessions
▪️ Confidence with different implements and movement patterns

THE WEEKLY PLAN
Day 1 → Lower Body + GPP
Day 2 → Upper Body + GPP
Day 3 → Aerobic Conditioning
Day 4 → Total Body + Carries + GPP
Day 5 → Mixed Energy Systems Conditioning

Every phase has a purpose:

WEEKS 1–2 | ACCUMULATION
Establish control, build loading tolerance, and learn to manage your effort.

WEEKS 3–4 | DENSITY
Increase rounds and gradually reduce rest while maintaining movement quality.

WEEKS 5–6 | INTENSIFICATION
Take on heavier carries and more demanding combinations of strength and conditioning.

Build your engine. Strengthen your foundation. Prepare for the next level.

Check 13barperformance.com, click the link in our bio or find the program in our highlights!

#CommandYourTraining #WorkCapacity #GPP #StrengthAndConditioning #TacticalAthlete by @13barperformance

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9 days ago

The operator’s training plan has to account for everything the job already demands.

Rucking, kit, field time, travel, disrupted sleep, and mission requirements all contribute to the workload. Those demands may be unpredictable, but they still influence what an operator can recover from and express physically.

Microdosing offers a practical way to organize training within that reality: distribute purposeful work across shorter, focused exposures.

A 10–15-minute session with two or three well-chosen exercises can serve a clear objective. Speed. Power. Strength. Tissue capacity. Conditioning. Each exposure should have a defined purpose and a place within the larger plan.

The programming still matters. Short sessions can accumulate substantial fatigue when volume, intensity, and frequency are poorly coordinated. The weekly dose must reflect both the desired adaptation and the operational workload.

When mission demands rise, adjust gym volume and emphasis. When recovery opportunities improve, use that window to develop qualities that need more attention. Coordinate demanding exposures where practical, and allow easier days to support recovery.

A brief power session before skill work and a demanding lower-body session before a long movement carry very different consequences. Timing matters as much as exercise selection.

For the special operator, success is measured by the ability to perform the next task while continuing to build long-term capability.

Train with purpose. Account for the whole workload. Protect readiness.

#CommandYourTraining #TacticalStrengthAndConditioning #HumanPerformance #SpecialOperations #OperationalReadiness by @13barperformance

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2 days ago

The position may stay the same. The training demand does not.

“Isometrics” describes a broad category of training. The load, duration, joint position, and intent determine what we are asking the athlete to accomplish.

A prolonged hold, a heavy yielding effort, and an explosive push against an immovable resistance each present a different challenge. Their value comes from matching that challenge to a specific training objective.

Before prescribing an isometric, ask:
• What quality are we trying to develop?
• Are we holding a position or pushing against an immovable resistance?
• What load and duration support that objective?
• Where does this fit within the athlete’s total training demands?

This graphic provides a framework for those decisions. The ranges offer direction, but the boundaries between adaptations overlap. A prescription does not guarantee a particular response, and percentages of 1RM and maximal voluntary isometric contraction describe different reference points.

For tactical populations, that context matters. Training must account for the demands of the job, the individual’s current capacity, and the work already being performed.

Progression can involve more force, greater intent, a different position, or better execution, not simply a longer hold.

Good coaching connects the method to the person and the purpose.

#IsometricTraining #StrengthAndConditioning #TacticalPerformance #Coaching #CommandYourTraining by @13barperformance

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3 days ago

“If you are satisfied with where you are, that is where you will always be.”

My father used to repeat those words to me when I was little, and he still does to this day.

No matter your profession, there is no continuum for success. Focus on the process not the results.

Saban’s 5 principles that made up the 4th quarter program was always in the front of the summer football workout manuals. This was back when we printed and mailed them out to the players.

1. Commitment
“How bad do you want it?”

2. Discipline
“It’s not about what you feel like doing.”

3. Effort
“You get out what you put in.”

4. Toughness
“You have to be able to overcome hardship.”

5. Pride
“Take pride in everything you do.”

The new Saban documentary did not disappoint. It offers a powerful reminder of what coaching is about: setting standards, developing people, and making an impact that extends far beyond the scoreboard.

A quick coaching story:

Nick Saban hired Tommy Moffitt as LSU’s strength coach in 2000. During my own time at LSU, I had the privilege of learning, coaching, and seeing firsthand the lasting influence their standards had on the program’s culture. In my opinion, both are among the greatest ever in their respective fields.

In 2001, Coach Moffitt brought Scott Cochran onto his staff as a graduate assistant and continued mentoring him as a full-time assistant through 2004. Cochran later became Saban’s strength coach at Alabama, serving from 2007 to 2020.

That is how a coaching philosophy reaches beyond one person or program. Coaches learn within a system, grow through mentorship, and carry those lessons into the teams and people they lead.

Saban’s emphasis on the process continues to influence generations of coaches. The success speaks for itself, but so does the number of people who carry those standards forward.

I highly recommend watching the documentary, especially if you work in coaching. It is a reminder that the standards we uphold, the habits we reinforce, and the relationships we build can have an impact long after our time with a team is over. by @13barperformance

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6 days ago

~Happy Sunday~

When everything revolves around you, even success can leave you empty.

It’s easy to build a life around recognition, achievement, comfort, and control. Over time, our own desires can become the standard by which we judge everything. We welcome what affirms us and resist what asks us to change.

Living for something greater requires humility. It means accepting correction, serving without needing credit, and honoring commitments even when they cost us something. It means recognizing that our abilities come with a responsibility beyond personal gain.

For me, that foundation is God. Faith calls me to examine my motives, surrender my pride, and consider how I’m using what I’ve been given. Am I pursuing recognition, or becoming someone who can be trusted with responsibility? Do the people closest to me experience the values I claim to believe?

These are questions I have to keep asking myself.

There is nothing wrong with pursuing excellence. But we should be honest about whom our ambition serves.

Build a life that reaches beyond you. Give your gifts a purpose greater than your own applause. by @13barperformance

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13 days ago

I take this seriously because Long COVID and dysautonomia have affected my life, and many others may be experiencing symptoms without understanding what is happening to them. I’m sharing this to bring awareness and encourage people to seek answers.

When standing up, tolerating heat, or getting through an ordinary day becomes difficult, the impact reaches far beyond physical performance. It can change how you work, participate in family life, and navigate things you once did without a second thought.

The autonomic nervous system helps regulate functions we rarely have to think about, including heart rate, blood pressure, digestion, and temperature control. When that regulation is disrupted, the symptoms can be widespread and disabling.

Research has documented a substantial rise in POTS diagnoses since the pandemic began. One medical-record study reported roughly 5.4 times as many new diagnoses per month. That is a significant finding, but it does not establish that nationwide prevalence increased by the same amount.

Another Long COVID survey found that 66% of respondents reported autonomic symptom scores consistent with moderate-to-severe dysfunction. Those scores reflect symptom burden; they are not the same as a confirmed diagnosis.

These distinctions matter. POTS is one form of dysautonomia. You can have autonomic dysfunction without meeting POTS criteria. Mast cell activation syndrome is a separate condition that requires its own evaluation.

For some people, heat, certain foods, environmental exposures, or stress can aggravate symptoms. Patterns vary, and a flare does not automatically identify its cause. Tracking symptoms and their timing can help guide a clinical conversation.

For coaches, colleagues, friends, and family: listen when someone tells you their capacity has changed. What you see in one moment may tell you very little about what getting through the day costs them.

My goal is to help people recognize that persistent symptoms deserve attention, thoughtful evaluation, and support.

An illness does not have to be visible to profoundly affect someone’s life.

#LongCOVID #Dysautonomia #POTSAwareness #InvisibleIllness #MCAS by @13barperformance

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15 days ago

An interesting fact our dietitian @thesportsrdmentorship was talking about the other week. Since gummies/chews are becoming more “popular” I thought I’d share:

A supplement’s quality depends on what it delivers and how well it maintains that dose throughout its shelf life.

Gummy supplements present unique formulation challenges. Their appeal comes from taste and texture, but the same characteristics can complicate nutrient loading, stability, and serving consistency.

Heat is one part of that equation.

During manufacturing, certain vitamins and probiotic strains can be vulnerable to heat. Manufacturers can help protect them through controlled processing, later ingredient addition, and protective encapsulation. They may also include “overages” additional amounts intended to compensate for expected losses. Those amounts should be supported by stability testing.

After production, storage conditions still matter. Excessive heat can soften gummies or fuse them together, while heat, moisture, oxygen, and light can accelerate the degradation of sensitive ingredients. A gummy’s appearance alone cannot tell you how much potency remains.

Two distinctions are worth understanding:

• Resistance to melting does not guarantee nutrient stability. Pectin may help a gummy retain its shape better than gelatin, but the ingredients inside still need protection.

• Tablets and capsules can offer stability advantages, but they are also affected by formulation, packaging, and storage.

Gummies can be a practical option, particularly for someone who struggles to swallow pills. The important questions are whether the product provides the intended dose, maintains its quality, and meets the individual’s needs.

Read the serving size. Follow storage instructions. Look for credible independent quality testing.

Convenience matters. So does confidence in what you’re taking.

#CommandYourTraining #SupplementQuality #SportsNutrition #HumanPerformance #InformedChoices by @13barperformance

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17 days ago

The surface beneath your feet deserves a place in your training plan.

We carefully prescribe mileage, pace, intensity, and recovery. Surface selection deserves that same attention because it influences the interaction between the athlete and the ground.

Grass, turf, tracks, gravel, and concrete differ in their ability to absorb impact. Gmax describes peak deceleration during an impact test: higher values generally indicate a harder, less impact-absorbing surface. The values in this graphic are examples, not universal ratings for every field, road, or trail.

There’s an important distinction, though: surface hardness does not directly tell us how much stress an athlete’s tissues experience. Runners adjust their mechanics and leg stiffness in response to the ground beneath them. A softer surface does not automatically guarantee lower forces throughout the body or fewer injuries.

For coaches, the practical application is intentional surface selection:

• Match the terrain to the purpose of the session.
• Introduce unfamiliar surfaces gradually.
• Consider footing, consistency, footwear, speed, and total workload.
• Build exposure to the surfaces athletes will encounter in competition or on the job.

For tactical athletes, that means preparing for operational terrain while thoughtfully managing exposure across the training week.

Surface selection is one piece of load management. Use it with the same purpose you bring to every other training variable.

#CommandYourTraining #HumanPerformance #TacticalAthlete #StrengthAndConditioning #Running by @13barperformance

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19 days ago

The pursuit of peak performance can become a distraction from the work that actually supports it.

We can spend so much time searching for the perfect routine, supplement, or recovery strategy that we overlook the fundamentals: purposeful training, adequate rest, meaningful relationships, and consistent effort.

Optimization has its place. The problem begins when we expect it to eliminate the patience, uncertainty, and repetition that meaningful progress requires.

For athletes and tactical professionals, sustainable performance means knowing when to push, when to adjust, and when recovery deserves priority. It means building habits that remain useful when schedules change, motivation fades, and conditions are less than ideal.

Much of that work is unglamorous. Progress includes plateaus. Capacity fluctuates. A productive process makes room for those realities.

As coaches, we should help people understand the purpose of their training, take ownership of their preparation, and develop the judgment to adapt. Adding complexity should serve a clear need.

Keep improving the details, but give the fundamentals enough time to work. The growth, relationships, and meaning developed along the way are part of what makes the pursuit worthwhile.

#CommandYourTraining #HumanPerformance #TacticalAthlete #StrengthAndConditioning #Consistency by @13barperformance

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21 days ago

Does the creatine dose that supports your muscles also support your brain?

It’s a worthwhile question—and the answer is still developing.

For muscular performance, 3–5 grams of creatine monohydrate daily is a well-established maintenance approach. Brain uptake is more tightly regulated, which has led researchers to investigate different doses, durations, and conditions.

Some studies have explored 10–20 grams per day, while others have tested larger, weight-based doses during sleep deprivation. These findings are promising, but a dose used in a study is not automatically a recommendation for everyday use.

Three distinctions matter:

• Increasing brain creatine and improving cognitive performance are different outcomes.
• Benefits observed during sleep deprivation may not translate to someone who is healthy and well-rested.
• Higher doses do not guarantee greater benefits and can increase digestive discomfort.

The evidence does not establish that 5 grams “fails” the brain or that everyone needs 10–20 grams daily. The optimal dose for cognitive goals remains uncertain.

For coaches and practitioners, the responsibility is to explain both the potential and the limitations. Consider the population, the conditions studied, and the outcome measured before turning an interesting finding into a universal prescription.

Creatine deserves continued attention for its potential beyond muscle. Our confidence in the recommendation should match the strength of the evidence.

#13BarPerformance #Creatine #HumanPerformance #SportsNutrition #EvidenceBasedPractice by @13barperformance

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22 days ago

A sample day from one of our newer programs Special Operations.

You can find this program by clicking the link in our bio or by going to 13barperformance.com by @13barperformance

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23 days ago