Tough Tier 1.1
Catalyst Athletics
Tactical, Weightlifting, Strength & Conditioning, Olympic Lifting, Tactical / MilitaryTough Tier 1.1 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.
Note: This program does NOT include coaching.
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 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.
