Tough Tier 1.2

Catalyst Athletics

Strength & Conditioning, Tactical, Weightlifting, Olympic Lifting, Tactical / Military
Coach
Greg Everett

Tough Tier 1.2 combines strength training, Olympic weightlifting, and conditioning work primarily based on odd-objects and “practical” abilities and movements in a range of durations and intensities.

This is training for life and for professions that demand a range of physical capabilities and capacity.

Programming is written by Tactical Games elite division and national championships competitor, Greg Everett.

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Complete Program
Includes all prep and accessory work to keep you healthy and progressing maximally.
Features
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Workouts, videos, instructions, logging and more through the app.
Equipment
Required
Barbell & Weights // Squat Rack // Sandbags // Sled // Pull-up Bar // Climbing Rope // Wheelbarrow // Dumbbells/Kettlebells
Recommended
Various Other
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

Prep

A

Standard Warm-up

Foam Roll Series DROM Series

Prep

B

Prep Circuit A

3 sets: A1. Bird Dog - 3 x 10 + 10 sec hold last rep A2. Jack knife crunch - 3 x max A3. Band External Rotation + Press - 3 x 10

C

Chin-up

3 x 6 @ MAX, 90, 90 %

D

Rope Pull-up

1 x 30

Circuit

E

3 rounds (with PC/weight vest): - Prowler push x 100 m (heavy enough to be about jogging speed) - Overhead carry - farmer handle or barbell x 100 m - 100#+ - Sandbag side throw x 100 m - 75# (distances are total, e.g. 100 m = 50 m out and 50 m back)

Circuit

F

3 sets: A1. Hanging leg raise x max A2. DB chainsaw row x 15 A3. DB hammer curl x 25 A4. Weighted side plank x 20-30 sec

Recovery

G

Post-Workout Stretching

60 sec hold on each stretch: Spiderman lunge Hip flexor lunge Squat adductor Russian baby maker Butterfly Straddle Seated Hip Hook Pigeon Lying hamstring Squatting ankle Wrist series Doorjamb Pec Underarm Apley push Leaning bar hang Squat rack push through Clean rack stretch

Monday
Week 1 Day 2

Prep

A

Standard Warm-up

Foam Roll Series DROM Series

Prep

B

Prep Circuit B

3 sets: A1. Single leg glute bridge x 10 (10 sec hold last rep) A2. McGill Curl-up Crunches x max A3. Band IYT + Snow Angel x 5 each

C

Power Snatch + Hang Snatch (knee) + Overhead Squat

5 x 4 @ 70 %

D

Floating Snatch Pull on Riser

3 x 5 @ 85 %

E

Back Squat

4 x 5 @ 70 %

Circuit

F

5 rounds: - 50 m sandbag run (carry any way you want) - 50-75# - 5 sandbag overhead swing throws - 50-75#

Circuit

G

3 sets: A1. Ab rollout x max A2. KB/DB Sidebend x 10/side

Recovery

H

Post-Workout Stretching

60 sec hold on each stretch: Spiderman lunge Hip flexor lunge Squat adductor Russian baby maker Butterfly Straddle Seated Hip Hook Pigeon Lying hamstring Squatting ankle Wrist series Doorjamb Pec Underarm Apley push Leaning bar hang Squat rack push through Clean rack stretch

Tuesday
Week 1 Day 3

Prep

A

Standard Warm-up

Foam Roll Series DROM Series

Prep

B

Prep Circuit C

3 sets: A1. Side Plank Lift x max A2. Monster Walk x 10 forward/backward A3. Scap pull-up circles x 10/direction

C

Run

Circuit

D

3 sets: A1. Copenhagen plank x max A2. Jack knife x max

Recovery

E

Post-Workout Stretching

60 sec hold on each stretch: Spiderman lunge Hip flexor lunge Squat adductor Russian baby maker Butterfly Straddle Seated Hip Hook Pigeon Lying hamstring Squatting ankle Wrist series Doorjamb Pec Underarm Apley push Leaning bar hang Squat rack push through Clean rack stretch

Wednesday
Week 1 Day 4

Prep

A

Standard Warm-up

Foam Roll Series DROM Series

Prep

B

Prep Circuit D

3 sets: A1. Dead bug - 3 x 10/side A2. Mini band squatting abduction x 10 A3. Band External Rotation + Press - 3 x 10

C

Push Press

5 x 5 @ 70 %

D

Press

8, 8, 8, MAX

Circuit

E

4 rounds in PC/Vest: - Assault bike x 20 cal - 1 rope climb (legless if possible) - Plate farmer carry x 30 m

Circuit

F

3 sets: A1. Hanging leg raise x max A2. KB cross chop x 10/side A2. Single-leg Good morning x 10/side

Recovery

G

Post-Workout Stretching

60 sec hold on each stretch: Spiderman lunge Hip flexor lunge Squat adductor Russian baby maker Butterfly Straddle Seated Hip Hook Pigeon Lying hamstring Squatting ankle Wrist series Doorjamb Pec Underarm Apley push Leaning bar hang Squat rack push through Clean rack stretch

Friday
Week 1 Day 6

Prep

A

Standard Warm-up

Foam Roll Series DROM Series

Prep

B

Prep Circuit D

3 sets: A1. Dead bug - 3 x 10/side A2. Mini band squatting abduction x 10 A3. Band External Rotation + Press - 3 x 10

C

Power Clean + Hang Clean (knee) + Jerk

5 x 4 @ 70 %

D

Deadlift

10, 8, 6, 4, 2

Circuit

E

Every 2 minutes for 20 minutes (or until can't complete in time): - 2 Big Bag shoulders - 5 burpees - 5 pull-ups

Circuit

F

3 sets: A1. L-sit x max A2. Glute-ham raise (sub band hamstring curls) x 10-15 A3. KTE x max

Recovery

G

Post-Workout Stretching

60 sec hold on each stretch: Spiderman lunge Hip flexor lunge Squat adductor Russian baby maker Butterfly Straddle Seated Hip Hook Pigeon Lying hamstring Squatting ankle Wrist series Doorjamb Pec Underarm Apley push Leaning bar hang Squat rack push through Clean rack stretch

Coach
coach-avatar Greg Everett

In over 15 years, he’s coached multiple weightlifting national champions & record holders, Pan Am & European Championships medalists, & World Championships competitors from multiple countries. After his competitive weightlifting career, he was an elite division competitor in the Tactical Games for 4 years.

Tough Tier 1.2