Absolution: Austerity
Cascade Barbell
Tactical / Military, Tactical, Strength & Conditioning"A certain outcome can be changed by a handful of determined men, who move swifty and decisively"
The ability to cover ground quickly can be a game changer for intense engagements
Many are hesitant to drop off small walls and ledges in full kit, with a justifiable fear of injury.
There's no violence of action without speed
Once you have a large aerobic capacity, it's time to get fast
Improving speed and power shortens your movement time on bounds
Austerity increases your ability to absorb impact from sprinting and landing
Sprinting up inclined surfaces gets special emphasis
About Austerity
Designed to push speed while maintaining a high level of endurance and strength
Lowest volume program in the Absolution series.
Gym sessions 5-6 days/week. Average 90 minutes each.
Includes speed and interval training, twice weekly
Every other weekend, long hike or ruck. 1-3 hours in duration.
Significant time and recovery demands, not ideal for active deployments and busy training schedules
Recommended for those who have completed Absolution or any other program in the Absolution Series.
The Absolution Series
Endurance: Attrition
Strength: Immolation
Concurrent: Absolution
A1
Drop Jumps
8, 8, 5, 5, 3, 3
A2
Run
0:20, 0:20, 0:10, 0:10, 0:05, 0:05
B1
Bench Presses
5, 5, 4, 4, 2, 2, 1, 1
B2
Barbell Rows
5, 5, 4, 4, 2, 2, 1, 1
C1
Cable Push-Through
12, 10, 8, 6, 3, 3, 1, 1
C2
Barbell Pull-Through
12, 10, 8, 6, 3, 3, 1, 1
A1
Front Splits
1 x 12
A2
Reverse Nordic
1 x 12
A3
Pidgeon Press
1 x 12
B1
RLESS
25, 15, 12, 12, 6, 6, 3, 3
B2
KB Knee Raise
25, 15, 12, 12, 6, 6, 3, 3
C1
Cable Glute Twist
25, 12, 12, 6, 6, 3
C2
Seated Hip Adduction
25, 12, 12, 6, 6, 3
A1
Roman Hip Extension
20, 15, 12, 12, 6, 6, 3, 3
A2
Bench Situp
20, 15, 12, 12, 6, 6, 3, 3
B
Offset Spine Extension
35, 25, 15, 5
C1
Staggered Calf Raise
20, 15, 12, 12, 6, 6, 3, 3
C2
KB Knee Raise
20, 15, 12, 12, 6, 6, 3, 3
D
Neck Raises
20, 10
A1
Run
1:00, 1:00, 0:20, 0:20, 0:15, 0:15, 0:05, 0:05
A2
Jump Squats
10, 10, 8, 8, 5, 5, 3, 3
B1
Shoulder Press (Speed-Endurance)
35, 20, 15, 15, 8, 8, 5, 5
B2
Pullups
35, 20, 15, 15, 8, 8, 5, 5
C1
Lateral Push-Through
35, 20, 10, 8, 6
C2
Lateral Pull-Through
35, 25, 20, 15, 12
D1
DB Bicep Curls (Speed-Endurance)
35, 20, 12, 8, 6
D2
Cable Tricep Extensions
35, 20, 12, 8, 6
D3
DB Lateral Raise
35, 20, 12, 8, 6
A1
Back Squats
5, 4, 2, 1
A2
KB Knee Raise
5, 4, 3, 2
B1
Lying Hamstring Curl
10, 10, 5, 5, 3, 3
B2
Seated Leg Extension
10, 10, 5, 5, 3, 3
C
Run
7:00, 3:00, 1:00
A
Hike
1 x 150:00
B1
Reverse Nordic
20, 10, 5
B2
Front Splits
20, 10, 5
B3
Pidgeon Press
20, 10, 5
B4
Adductor Split Squat
20, 10, 5
Timothy Ammons
A former member of 2nd Ranger Battalion, 75th Ranger Regiment; Tim has always been very passionate about exercise. After completing his military service, he went to Penn State, receiving a B.S. in Exercise Science, and has since worked as a strength coach. In his free time, he enjoys backpacking, snorkeling, and spending time with his dog, Snuffles.
Full sessions of plyometric drills are great for traditional athletes, but they don't carry SAWs or play their sport on shit terrain. Austerity still emphasizes endurance and strength training, because your speed work is useless unless those two qualities
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Absolution: Austerity
Absolution: Austerity
Absolution: Austerity
