Liberation: Stalwart

Cascade Barbell

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

Hip pocket strength work for active deployments and busy schedules

Stalwart is a strength-focused program with the bare minimum of power and endurance training for maintenance.

Great for deployments or training blocks where you’re already wearing kit and moving around a lot

Best for solid runners who need more strength work, or are already doing a lot of cardio for PT

Ideal for those who don't need a lot of training volume to make progress

Use as a recovery phase from more intensive series like Absolution or Deliverance

About Stalwart

Light time and recovery demands, ideal for busy deployments and training schedules

Training sessions 4 days/week. Average 45-60 minutes each.

Includes maintenance loads for power and endurance training

The Liberation Series

Concurrent: Liberation

Power: Alacrity

Endurance: Steadfast

$20 / mo
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Coming From Liberation?
Moderate increase in endurance training with a reduction in strength and power training
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Substitution Exercises Included
Exercise substitutions if you can’t do the listed one due to equipment or ability level
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Periodization Done Right
Steadfast is synchronized with the other programs in the Liberation series. This allows you to switch programs whenever you want for a different training emphasis, while keeping your training relatively consistent.
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Comprehensive Training
Tempo training, intensive core exercises, and minimal wasted time. Cascade Barbell's unique approach, in a condensed package
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No Running Background?
Users who have some lifting experience and want to introduce low volumes of running should start here
Features
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Access to your coaches
Reach out for form checks or anytime you have issues with the training
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Programming 4 days per week
Workouts average 45-60 mins each. Ideal for those with busy schedules.
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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 Commerical Gym
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Upper Strength

A1

Run

4:00, 0:30, 0:20, 0:10

A2

Pogo Hops

8, 5, 3, 1

B1

Bench Presses

5, 4, 3, 2, 1

B2

Barbell Rows

5, 4, 3, 2, 1

C1

Cable Push-Through

10, 8, 6

C2

Barbell Pull-Through

10, 8, 6

Monday
Lower Power

A1

Front Splits

1 x 12

A2

Reverse Nordic

1 x 12

A3

Pidgeon Press

1 x 10

B1

RLESS

30, 15, 8, 5, 3

B2

Neck Raises

30, 15, 8, 5, 3

C1

GHD Hip Extensions

30, 15, 7, 3

C2

GHD Situp

30, 15, 7, 3

Wednesday
Upper Speed-Endurance

A1

Shoulder Press (Speed-Endurance)

35, 15, 8, 5

A2

Pullups

35, 15, 8, 5

B1

Cable Chest Fly

25, 12, 8

B2

Reverse Cable Fly

25, 12, 8

C

Roman Side Crunch

20, 10, 5, 2

Thursday
Lower Strength

A1

Back Squat

5, 4, 2, 1

A2

KB Knee Raise

5, 4, 2, 1

B1

Seated Hip Adduction

5, 3

B2

Cable Hip Abduction

5, 3

C

Run

1 x 30:00

Coach
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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 Beginners

Stalwart is the ideal entrance point for those who want to implement a low-commitment strength plan, with a small maintenance load of aerobic and strength work.

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Liberation: Stalwart
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