Tough: Advanced

Catalyst Athletics

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

This is a 12-week program based on the Advanced training template from the book Tough.

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 // Pull-up Bar // Dumbbells/Kettlebells // Sled // Sandbags // Climbing Rope
Recommended
Farmer Carrry Handles // Assault/Echo Bike // Treadmill // Rower // Adjustable Bench
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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 3 sets: Band External Rotation + Press - 3 x 10

C

Pull-up

1 x 30

D

Bent Row

10, 10, 10, MAX, MAX @ _ , _ , _ , 0, 0 kg

Circuit

E

4 sets: A1. DB Curl x 15-20 A2. DB Side Raise - 15-20

Circuit

F

4 rounds: Backward sled drag x 100 m (135-185#) 1-arm farmer carry x 50 m/arm (50-75#) Sandbag Zercher carry x 100 m (75-100#) (distances are total, e.g. sled drag 100 m = 50 m out and 50 m back)

Circuit

G

3 sets: B1. Decline sit-up x max B2. Star Side Plank x max/side B3. Sledgehammer rotations x 10

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

Monday
Week 1 Day 1

Prep

A

Standard Warm-up

Foam Roll Series DROM Series

Prep

B

Prep Circuit B

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

C

Snatch

3 x 3

D

Floating Snatch Pull on Riser

3 x 5 @ 85 %

E

Back Squat

3 x 10

Circuit

F

6 rounds in PC/weight vest: 30 sec sprint 1 rope climb 1 min rest

Circuit

G

3 sets: A1. Dead bug x max A2. Full moon x 10/direction A3. Wrist roller x 2/direction

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 1

Prep

A

Standard Warm-up

Foam Roll Series DROM Series

Conditioning

B

Prep Circuit C

3 sets: A1. Side Plank Lift x max A2. Monster Walk x 10 forward/backward

C

Skill & Conditioning Work of Choice

D

Jack Knife

3 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 1

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

3 x 5

D

Incline Bench Press

10, 10, 10, MAX, MAX

E

Run

1 x 2

Circuit

F

5 sets: A1. Alternating KB Press x 10/side A2. DB Curl x 12-15

Circuit

G

3 sets: B1. Hanging Leg Raise x max B2. Anti-Rotation Russian Twist 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

Friday
Week 1 Day 1

Prep

A

Standard Warm-up

Foam Roll Series DROM Series

Prep

B

Prep Circuit E

3 sets: A1. Band IYT + Snow Angel - 5/5/5/5 A2. Reverse Crunch x max A3. Copenhagen Plank Lift x 10

C

Clean & Jerk

3 x 6

D

Floating Clean Pull on Riser

3 x 5 @ 85 %

Circuit

E

20-15-10 reps/cals - Assault Bike Sandbag shoulder (50-75# / alternate shoulders) Pull-ups

Circuit

F

3 sets: A1. Back extension x 10-12 A2. Ab wheel x max A3. Hamstring curl x 12-15 A4. Walking lunge x 10/leg

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 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: Advanced