Absolution

Cascade Barbell

Tactical / Military, Tactical, Strength & Conditioning, Rucking

Coach

Timothy Ammons

"Operational fitness isn't your squat or your run times...it's about doing your job when you're exhausted, hungry, dehydrated, and haven't seen a gym in weeks"

If you can deadlift 500lbs, then you can still drag your boy over the wall after a shitty infil.

If you have a monstrous aerobic capacity, you can still fight after days of walking in the mountains

Fatigue destroys discipline, cognition, and fine motor skills. The less you're physically pushed to your limits, the faster you can process, plan, and execute.

When time and opportunity allow for it, there's great benefit in doubling down on training.

Maintaining a high level of fitness is much easier than building it the first time

Fitness improvements typically happen in short bursts, when you can train hard and consistently for several months before other obligations take precedence.

It's easier to get back in shape if you've been there before, even if you're hurt.

You'll maintain a higher baseline, even when you're "out of shape"

You should be in the best shape possible in garrison, because deployment gyms are a luxury

About Absolution

Designed to push endurance, strength, and speed simultaneously.

Gym sessions 5-6 days/week. Average 90 minutes each.

Every other weekend, long hike or ruck. 4-6 hours in duration.

Significant time and recovery demands, not ideal for active deployments and busy training schedules

Recommended for those who have completed the entire Deliverance Series.

What Next? The Absolution Series

Endurance: Attrition

Strength: Immolation

Power: Austerity

$20 / mo

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Coming From Deliverance?

Large increase in running mileage, hiking duration, and lifting volume. Modest increase in power training. More accessories to support joint health.

A Full Training System

Designed to integrate seamlessly with other programs in the Absolution Series (Attrition, Immolation, Austerity). 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

A Program You Can Grow Into

Most can't do all of the training right away and that's fine. Depending on how much training you did previously, it may take weeks or months to acclimate to the volume. If you need to take easy days or extra days off, it means the training is doing its job, and you're still making progress. Over time, you'll be able to complete all of the training, but don't rush it.

You Broke Yourself Off...

You go balls out, make every session life or death, don't take days off, start running your body into the ground. You still want to train but need a break for several weeks. Switch back to Deliverance or Liberation (recommended). These programs are ALSO synchronized to the same overall structure. Reduce training volume and recover without missing a beat. Come back when you're ready

More of the Same...Just More

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 more aggressive package.

Features

Access to your coaches

If you ever run into problems with the training, dealing with an old injury, or want to modify the training....reach out for guidance any time.

Programming 6 days per week

Workouts average 90 mins each. Ideal for those who require large training volumes. Weekend hikes 3-6 hours in duration

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy. New video announcements will be posted in the chat.

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.

Delivered through TrainHeroic

Use the app to communicate with your coach, view and log your training, and receive program updates.

Equipment

Recommended

Standard commercial gym // 24" Pair of rock climbing slings // Weighted dip belt (if you're strong)

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Upper Strength

Run

1:00, 0:20, 0:10, 0:10, 0:05, 0:05

Pogo Hops

15, 15, 6, 6, 3, 3

Shoulder Press

5, 5, 4, 4, 2, 2, 1, 1

Pullups (6210)

5, 5, 4, 4, 2, 2, 1, 1

Cable Chest Fly

5, 5, 4, 4, 2, 2, 1, 1

Reverse Cable Fly

5, 5, 4, 4, 2, 2, 1, 1

Monday

Lower Power

Front Squats

20, 15, 10, 10, 5, 5, 3, 3

KB Knee Raise

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

Seated Hip Adduction

25, 15, 12, 10, 6, 6, 3, 3

Cable Hip Abduction

25, 15, 12, 10, 6, 6, 3, 3

Seated Leg Extension

25, 12, 6, 4

Lying Hamstring Curl

25, 12, 6, 4

Run

4:00, 2:00

Tuesday

Core Strength-Endurance

Offset Spine Extension

20, 15, 10, 5

Cable Oblique Crunch

20, 15, 10, 5

Smith Calf Raises (1610)

20, 15, 10, 10, 5

Bench Crunch

20, 15, 10, 10, 5

Neck Raises

20, 10

Wednesday

Upper Speed-Endurance

Pushup

50, 50, 25, 25

Cable Lateral Row

50, 50, 25, 25

Dips

12, 12, 6, 6

Cable Lateral Row

12, 12, 6, 6

Front Raises

25, 15, 12, 12, 6

Lat Pulldowns

25, 15, 12, 12, 6

Run

8:00, 4:00, 2:00

Thursday

Lower Strength

Drop Landings

3, 3, 1, 1, 1, 1

Run

0:20, 0:20, 0:10, 0:10, 0:05, 0:05

Sumo Deadlift

5, 5, 4, 4

KB Knee Raise

5, 5, 4, 4

Deadlift

2, 2, 1, 1

KB Knee Raise

3, 3, 1, 1

Leg Extension

5, 3, 1

Lying Leg Curl

5, 3, 1

Friday

Hike-6 Hours

Hike

1 x 360:00

Reverse Nordic

20, 10, 5

Front Splits

20, 10, 5

Pidgeon Press

20, 10, 5

Adductor Split Squat

20, 10, 5

Coach

More from Cascade Barbell

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.

Push The Needle

Most will have no need to do anything more aggressive than Deliverance, but some of you want to train like savages. The Absolution series is for those who want to get in freakishly good shape, without making a whole sport out of it.

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The Proof

Rob

Veteran

Verified Athlete

"I’ve been using TrainHeroic for several months, and it’s become the key part of my fitness routine. I’ve tried many performance programs—athletic, weightlifting, boxing, and tactical—but Project Absolution has delivered the best results in both how I feel and look."

Nate M

Former Army Ranger, Law Enforcement

Verified Athlete

"Project Absolution! I’ve trained in various ways over the years and used different apps and books on training. However, this program has given me the most overall strength, power, and endurance. It’s money for a better, stronger, more able you."

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