Liberation: Steadfast

Cascade Barbell

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

Low-commitment endurance work for active deployments and busy schedules

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

Great if you have a solid strength base, but need to improve run times

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 Steadfast

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

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

One hour ruck or hike every Friday

Includes maintenance loads for power and strength training

The Liberation Series

Concurrent: Liberation

Power: Alacrity

Strength: Stalwart

$20 / mo
Get Liberation: Steadfast
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Coming From Liberation?
Moderate decrease in speed and power training. Moderate increase in endurance training
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No Lifting or Sprinting Background?
Users who have some running experience and want to introduce low volumes of lifting and speed work should start here
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Periodize Your Training
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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No Stone Unturned
Tempo training, intensive core exercises, and minimal wasted time. Cascade Barbell's unique approach, in a condensed package
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Need To Improvise?
Exercise substitutions if you can’t do the listed one due to equipment or ability
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
Monday
Upper Speed-Endurance

A1

Bench Press (Speed-Endurance)

50, 25, 12, 6

A2

Barbell Row (Speed-Endurance)

50, 25, 12, 6

B1

Cable Push-Through

35, 15

B2

Barbell Pull-Through

35, 15

C1

Cable Tricep Extensions

35, 15

C2

DB Bicep Curls (Speed-Endurance)

35, 15

C3

Y-Raises

35, 15

D

Cable Twist

20, 10, 5

Tuesday
Lower Strength-Endurance

A

Hike

1 x 60:00

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

Friday
Upper Strength-Endurance

A1

Barbell Shoulder Press

25, 15, 10, 5

A2

Pullups

20, 15, 10, 5

B1

Cable Chest Fly

12, 8, 5

B2

Reverse Cable Fly

12, 8, 5

C

Roman Side Crunch

12, 10, 8, 6

D

Run

1 x 20:00

Saturday
Lower Speed-Endurance

A

Staggered Deadlift

20, 10, 5

B1

RLESS

35, 15, 8, 4

B2

KB Knee Raise

35, 15, 8, 4

C1

Seated Hip Abduction

35, 12, 6

C2

Seated Hip Adduction

35, 12, 6

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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Endurance Training For Beginners

This is a solid program for those who want to improve their run times but do not require large volumes of trainng.

Get Liberation: Steadfast
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When you join a team you’re getting more than programming, you’re joining an online community.

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