Deliverance: Fortitude

Cascade Barbell

Tactical, Tactical / Military, Strength & Conditioning
Coach
Timothy Ammons

Strength Training For Operational Fitness

Not everyone has the same performance needs

Fortitude is great for those who are solid runners but require more strength work

Maintain your speed and endurance while increasing strength and muscle mass

Reduced fatigue during clearance operations and CQB

About Fortitude

Moderate time and recovery demands, ideal for slow deployments and normal training schedules

Gym/run sessions 5-6 days/week. Average 45-60 minutes each

Every other weekend, long hike or ruck. 1-3 hours in duration.

Recommended for those who have completed Deliverance or accustomed to daily training sessions

The Deliverance Series

Endurance: Perseverance

Power: Tenacity

Concurrent: Deliverance

$20 / mo
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Coming From Deliverance?
Large decrease in running mileage and hiking duration. Modest reduction in power training. Large increase in strength training and more accessories to support joint health.
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Maintenance Plan For Advanced Users
Fortitude is a great option for those who need a more aggresive strength program. It's can also serve as a solid maintenance plan for those who need a break from the Absolution Series.
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A Periodized System
Designed to integrate seamlessly with other programs in the Deliverance Series (Deliverance, Perseverance, Tenacity). You can change training emphasis as often as you like without adjusting to a completely different training style. This gives you great flexibility in periodizing your training to fit your needs.
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Keep Gainz...Periodization Done Right
All programs in the Deliverance Series are designed to maintain fitness from other specialized programs. If you run an endurance program like Perseverance, you won't lose the muscle you built on Fortitude.
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Cascade Barbell's Training
Tempo training and novel loading strategies. Innovative hip, core, and shoulder exercises. Intense training. Simplicity and minimal wasted time whenever possible. Cascade Barbell's unique approach, in a sustainable package.
Features
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Access to your coaches
Send form check videos or ask about the training whenever needed
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Programming 6 days per week
Workouts average 45-60 mins each. Ideal for those who require moderate training volumes. Includes longer weekend hikes
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Reach out to your coach for questions or feedback on any exercise. All exercises have specific tempos, rep ranges, and substitutions listed.
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Delivered through TrainHeroic
Use TrainHeroic to communicate with your coach, view workouts, log your training, and access tutorial videos
Equipment
Recommended
Standard Commercial Gym
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Upper Strength-Endurance

A1

Run

3:00, 2:00, 1:00, 1:00, 0:30, 0:30

A2

Pogo Hops

50, 30, 30, 20, 20, 10

B1

Bench Presses

20, 12, 8, 8, 5, 5

B2

Barbell Rows

20, 12, 8, 8, 5, 5

C1

Cable Push-Through

20, 12, 8

C2

Barbell Pull-Through

20, 12, 8

Tuesday
Lower Speed-Endurance

A

Run

1 x 60:00

B1

Pidgeon Press

6, 4, 2

B2

Side Splits

6, 4, 2

C1

Front Splits

6, 4, 2

C2

Reverse Nordic

6, 4, 2

Wednesday
Core Strength

A1

Roman Hip Extension

12, 10, 8, 6, 4

A2

Hanging Leg Raise

12, 10, 8, 6, 4

B

Cable Twist

35, 25, 15, 8

C1

Neck Raises

12, 8, 5, 3

C2

Smith Calf Raises

5, 4, 2, 1

Thursday
Upper Power

A1

Barbell Shoulder Press

20, 15, 10, 10, 5, 5, 2, 2

A2

Pullups

20, 15, 10, 10, 5, 5, 2, 2

B1

Lateral Push-Through

1 x 25

B2

Lateral Pull-Through

1 x 25

C1

Cable Chest Fly

20, 10, 10, 5, 5

C2

Reverse Cable Fly

20, 10, 10, 5, 5

Friday
Lower Strength-Endurance

A1

Calf Stretch (Gastroc and Soleus)

1 x 5

A2

Staggered Straight Leg Deadlift

1 x 5

B1

Back Squats

20, 15, 12, 12, 8, 8, 5, 5

B2

KB Knee Raise

20, 15, 12, 12, 8, 8, 5, 5

C

Diagonal Kickout

20, 12, 8, 5

D

Adductor Kick-Through

20, 12, 8, 5

Saturday
Core Speed-Endurance

A

Cable Side Crunch

50, 25, 12, 12, 6

B1

Cable Back Extension

50, 25, 12, 12, 6

B2

Cable Oblique Crunch

50, 25, 12, 6

C

Neck Raises

1 x 20

Coach
More from Cascade Barbell
coach-avatar 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.

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Strength Training For Door Kickers

Fortitude is ideal for those who want to prioritize strength that enhances operational fitness rather than takes away from it.

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Deliverance: Fortitude
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