Tough: Introductory Program

Catalyst Athletics

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

This is a 6-week program based on the introductory training template provided in the book Tough.

The program is intended to be used by individuals with reasonable training experience and access to common training equipment who are new to this type of training.

Features
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Programming 3 days per week
3 workouts each week
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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 // Dumbbells // Sandbags // Sled
Recommended
Rower // Bike Erg
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

Prep

A

Standard Warm-up

Foam Roll Series DROM Series

B

Back Squat

4 x 5 @ 70 %

C

Bent Row

4 x 10

Circuit

D

3 rounds: Farmer carry x 100 m 200 m run Sled drag x 100 m (walking pace)

Accessory

E

3 rounds: Sit-up x max Russian twist x 10/side

Tuesday
Week 1 Day 3

Prep

A

Standard Warm-up

Foam Roll Series DROM Series

B

Overhead Squat

5 x 3 @ 70 %

C

Press

4 x 10

D

Monostructural Cardio

Accessory

E

3 rounds: Plank x 20-30 sec Side plank x 20-30 sec If you can easily hold 30 seconds, add weight

Thursday
Week 1 Day 5

Prep

A

Standard Warm-up

Foam Roll Series DROM Series

B

Deadlift

3 x 5 @ 70 %

Circuit

C

3 rounds; 1 minute bike sprint (or run) Walking lunge x 15/leg Push-ups x max (or 10 reps minimum)

Accessory

D

3 rounds: Dead bug x 10+/side Superman hold x max

Coach
coach-avatar Greg Everett

In his over 15 years of coaching, he’s worked with multiple national champions and national record holders, Pan Am and European Championships competitors and medalists, and World Championships competitors from multiple countries. After his competitive weightlifting career, he was an elite division competitor in the Tactical Games for 4 years. He’s the author of Tough and several other books.

Tough: Introductory Program