Tough: Advanced
Catalyst Athletics
Weightlifting, Strength & Conditioning, Tactical, Olympic LiftingThis is a 12-week program based on the Advanced training template from the book Tough.
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
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
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
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
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
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.
