Absolution: Immolation
Cascade Barbell
Strength & Conditioning, Tactical, Tactical / Military"The point of lifting more is not to win a powerlifting meet, but to drag your boy over a wall without making a spectacle out of it"
Even now, strength is underrated in modern combat.
A large reserve of brute strength can save precious seconds or even minutes in moving a casualty, breaching a door, or navigating an obstacle.
Aside from endurance fitness, strength is your next greatest asset; especially on shorter, more intense operations
Strength is security. It's better to have two strong guys on a litter rather than four weak ones.
Strength Training for Operational Fitness
How many pavement slappers and strong guys have you seen get wrecked by CQB?
How many guys throw their back out lifting something in an awkward position?
Innovative core training for a resilient spine that's not made of glass, a larger priority for warfighters compared to virtually any other athlete
Develop positional strength with slow lifting speeds and isometrics to support CQB and keep you on your optics longer
About Immolation
Designed to push strength and hypertrophy, while maintaining power and endurance
Significant time and recovery demands, not ideal for active deployments and busy training schedules
Gym/run sessions 5-6 days/week. Average 90 minutes each
Every other weekend, long hike or ruck. 1-3 hours in duration.
Recommended for those who have completed Absolution or any of the other programs in the series.
The Absolution Series
Endurance: Attrition
Power: Austerity
Concurrent: Absolution
A1
Run
1:00, 1:00, 0:40, 0:40, 0:30, 0:30
A2
Pogo Hops
50, 50, 30, 30, 20, 20
B1
Barbell Shoulder Press
25, 15, 12, 10, 6, 6, 3, 3
B2
Pullups
20, 20, 12, 10, 6, 6, 3, 3
C1
Lateral Push-Through
20, 10
C2
Lateral Pull-Through
20, 10
D1
Cable Chest Fly
20, 10, 6, 6, 3, 3
D2
Reverse Cable Fly
20, 10, 6, 6, 3, 3
E1
DB Bicep Curls
20, 12, 8, 5
E2
Cable Tricep Extensions
20, 12, 8, 5
A1
Split Squat
50, 50, 25, 25, 12, 12, 6, 6
A2
KB Knee Raise
50, 50, 25, 25, 12, 12, 6, 6
B1
Seated Hip Abduction
35, 25, 12, 6
B2
Seated Hip Adduction
35, 25, 12, 6
C
Run
8:00, 4:00, 2:00
A
Roman Side Crunch
12, 12, 8, 8, 4, 4, 2, 2
B1
GHD Situp
20, 15, 10, 5, 3
B2
GHD Back Extensions
20, 15, 10, 5, 3
C
Run
1 x 15:00
A1
Dips
20, 20, 10, 10, 5, 5, 2, 2
A2
Cable Lateral Row
20, 20, 10, 10, 5, 5, 2, 2
B1
X-Lat Fly
30, 30, 15, 15, 8, 8, 4, 4
B2
Anterior Delt Fly
30, 30, 15, 15, 8, 8, 4, 4
C1
DB Bicep Curls
30, 20, 10, 5
C2
DB Front Raise
30, 20, 10, 5
C3
Cable Tricep Extensions
30, 20, 10, 5
A
Staggered Deadlift
20, 10
B1
Deadlifts
20, 20, 10, 10, 5, 5
B2
KB Knee Raise
25, 25, 12, 12, 6, 6
C1
Seated Leg Extension
20, 20, 12, 12, 6, 6
C2
Lying Hamstring Curl
20, 20, 12, 12, 6, 6
D
Run
8:00, 4:00
A1
Cable Erector Twist
35, 25, 15, 15, 8, 8, 5, 5
A2
Cable Oblique Crunch
35, 25, 15, 15, 8, 8, 5, 5
B1
Staggered Calf Raise
35, 25, 15, 15, 8, 8, 5, 5
B2
Neck Raises
35, 20, 15, 10
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.
Tempo training, new exercises, emphasis on direct spine training, the same stuff you've come to know Cascade Barbell for. Develop general endurance, mobility, and movement proficiency alongside raw output.
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Absolution: Immolation
Absolution: Immolation
Absolution: Immolation
