Project Absolution
Cascade Barbell
Functional Training, Strength & Conditioning, First Responders, General Fitness, Tactical / Military, Tactical, Law EnforcementThe most intensive training you'll find on the market…period. Build an insanely high baseline of physical preparedness, by getting stupid strong in a variety of movements, maintain proficiency in top end speed and jumping ability, and have the endurance to run, walk, or climb long distances.
This program will be best for advanced athletes looking to improve their strength, endurance, and speed on a concurrent program. This has been an extraordinarily successful training model for beat up powerlifters, LEAF personnel, PMC’s, and other athletes who want to build up their fitness to a high level, without the wear and tear of traditional programs. No matter how long you've been in the game, you'll see a lot of new stuff.
Project Absolution was inspired by the unique demands of SOF personnel on deployment. Its original version was effective, but crude. Since then, it has evolved to become more comprehensive, effective, and fun. I do this training myself, and I constantly look for ways to make this program more streamlined, efficient, and better at meeting the needs of its members.
There is an enormous amount of volume in this program compared to most other contemporary programs, as well as very intense training protocols sprinkled in. That said, you will do a lot of dedicated training to improve weak points in your technique, develop specific ranges of motion, and learn to work through movements you’ve probably avoided for fear of injury. There’s no fluff here, and everything in this program serves a purpose.
I program in about 9-12 hours worth of training every week. As a concurrent program, there are no periodized phases in the training or planned deloads. Life happens, other priorities pop up, you have to travel for work, have a kid, etc. When you can run the program full-tilt, go for it. Only have time for half of the training? You’ll still maintain what you got. I’ve even seen newbies make decent progress running 1/3 of the training.
All exercises have substitutions listed if you don't have all the equipment. I try to keep the training true to its origins, by providing high-quality training that has the flexibility to be done in a deployment-style gym. Project Absolution isn't for everyone. It's for those who want to train like animals, learn new training techniques, and have fun. If that's you, then I welcome you to...The Project.
A1
Bench Press (Speed-Endurance)
@ 30, 30, 40, 40, 50, 50, 60, 60 %
A2
Barbell Row (Speed-Endurance)
@ 30, 30, 40, 40, 50, 50, 60, 60 %
B1
Cable Pull-Through
30, 20, 15, 10, 5
B2
Shoulder Press (Behind the Neck)
30, 20, 15, 10, 5
C1
DB Tricep Extension (Speed-Endurance)
35, 25, 12, 8
C2
DB Bicep Curls (Speed-Endurance)
35, 25, 12, 8
C3
DB Lateral Raise (Speed-Endurance)
35, 25, 12, 8
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
A1
GHD Hip Extension
30, 15, 10, 5
A2
GHD Situp
30, 15, 10, 5
B
Barbell Side Bend (Short Version)
30, 20, 10
C1
Neck Raises
30, 25, 20
C2
Smith Calf Raises (1610)
15, 10, 7
A1
DB Chest Fly (1510)
1 x 10
A2
Lateral Row
1 x 10
A3
DB Lat Fly
1 x 10
B1
Shoulder Press
@ 60, 60, 70, 70, 80, 80, 90, 90 %
B2
Pullups (6210)
5, 5, 4, 4, 2, 2, 1, 1
C1
BB Curl (4210)
10, 8, 6, 4
C2
BB Skull Crusher
10, 8, 6, 4
D1
Shoulder External Rotation
2 x 10
D2
Shoulder Internal Rotation
2 x 10
A
Run
3:00, 1:00, 1:00, 0:30, 0:30 @ 0, 1, 0, 2.5, 0 lb
B1
Back Squat (1010)
35, 30, 15, 15, 8, 8, 4, 4
B2
Decline Situp (Hip Flexor Focus)
35, 25, 15, 15, 8, 8, 4, 4
C1
Cable Glute Twist
35, 25, 15, 15, 8, 8, 4, 4
C2
Seated Hip Adduction
35, 25, 15, 15, 8, 8, 4, 4
A1
GHD Back Extension
20, 20, 10, 10, 5, 5, 2, 2
A2
GHD Situp
20, 20, 10, 10, 5, 5, 2, 2
B1
Barbell Twist
20, 15, 10, 5
B2
Standing Calf Raise
20, 15, 10, 5
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 personal trainer. In his free time, he enjoys backpacking, snorkeling, and spending time with his dog, Snuffles.
For those who are no longer seeing great results, or want to learn and try something new, this is for you. Begin a training program unlike anything you have ever done before.
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Project Absolution
Project Absolution
Project Absolution
