Deliverance: Perseverance

Cascade Barbell

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

"There's nothing wrong with being bigger as long as you have the gas tank to match"

Deliverance is a great program if you need a well-rounded training plan..but not everyone has the same needs

Build your aerobic base without sacrificing strength and power

Emphasis on running, rucking, and elevation gain

Gain experience with layering, nutrition requirements, and navigating terrain

About Perseverance

Highest volume program in the Deliverance Series, also the most fun if you like being outside.

Moderate time and recovery demands, you may need to cut back on endurance training if you're spending a lot of time in kit

Gym/run sessions: 5 days/week.

Average 45-60 minutes each. Includes 1-2 hours of distance running each week.

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

Recommended for those who have completed Deliverance or accustomed to 2-3 hours of endurance training every week.

The Deliverance Series

Power: Tenacity

Strength: Fortitude

Concurrent: Deliverance

$20 / mo
Get Deliverance: Perseverance
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Coming From Deliverance?
Large increase in running and hiking volume. Large decrease in lifting volume. Modest decrease in power training. .
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Maintenance Plan For Advanced Users
Perseverance is a great option for those who need a more aggresive endurance 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, Fortitude, 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 Unique Approach
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
Sunday
Upper Strength

A1

Run

4:00, 1:00, 0:40, 0:20, 0:10

A2

Pogo Hops

40, 20, 15, 10, 5

B1

Barbell Shoulder Press

5, 4, 2, 2, 1, 1

B2

Pullups

5, 4, 2, 2, 1, 1

C1

Cable Chest Fly

10, 5, 3, 2

C2

Reverse Cable Fly

10, 5, 3, 2

D1

Shoulder Internal Rotation

1 x 10

D2

Shoulder External Rotation

1 x 10

Monday
Lower Power

A1

Front Squats

25, 12, 6, 3, 2, 1

A2

KB Knee Raise

25, 12, 6, 3, 2, 1

B1

Seated Hip Adduction

20, 10, 5, 3

B2

Seated Hip Abduction

20, 10, 5, 3

C

Run

1 x 12:00

Tuesday
Core Strength-Endurance

A

Roman Side Crunch

20, 15, 10, 5

B

Offset Cannonball

30, 15, 8, 5

C

Cable Oblique Crunch

30, 15, 8, 5

D

Plank

1 x 6:00

Wednesday
Upper Speed-Endurance

A

Dips

50, 35, 25, 25, 12, 12, 6, 6

B

Cable Lateral Row

50, 35, 25, 25, 12, 12, 6, 6

C1

Front Raises

40, 20, 10

C2

Lat Pulldowns

40, 20, 10

C3

DB Lateral Raise

40, 20, 10

Thursday
Lower Strength

A1

Run

4:00, 1:00, 0:20, 0:10, 0:05

A2

KB Knee Raise

5, 4, 2, 1

B1

Drop Landings

5, 3

B2

Deadlift (Sumo)

5, 4

C1

Deadlifts

2, 1

C2

KB Knee Raise

2, 1

D1

Seated Leg Extension

12, 8, 4, 2

D2

Lying Hamstring Curl

12, 8, 4, 2

Friday
Ruck or Hike: 3 Hours

A

Hike

1 x 180:00

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

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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Ruck, Run, Climb Elevation

Perseverance is the ideal training plan for those who want to start developing a large aerobic base but do not yet require large volumes of training.

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