Deliverance: Tenacity

Cascade Barbell

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

"Speed is Security "

Stop getting your ass kicked on inclined surfaces

Be more comfortable jumping and landing in kit

Bound across the objective faster

Best if you possess a solid strength and endurance base

About Tenacity

Lowest volume program in the Deliverance Series

Moderate time and recovery demands, ideal for slow deployments and typical training schedules

Gym/run sessions 5 days/week. Average 45-60 minutes each. Includes power development twice weekly.

Every other 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

Endurance: Perseverance

Strength: Fortitude

Concurrent: Deliverance

$20 / mo
Get Deliverance: Tenacity
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Coming From Deliverance?
Large decrease in running and hiking volume. Moderate decrease in lifting volume. Moderate increase in power training.
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Maintenance Plan For Advanced Users
Tenacity 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, Perseverance). 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 a speed program like Tenacity, 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 the app to communicate with your coach, view and log your training, and receive program updates.
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-Endurance

A1

Run

3:00, 2:00, 1:00, 1:00, 0:30, 0:30

A2

Pogo Hops

50, 30, 20, 20, 15, 15

B1

Barbell Shoulder Press

20, 12, 8, 5

B2

Pullups

20, 12, 8, 5

C1

Lateral Push-Through

1 x 20

C2

Lateral Pull-Through

1 x 20

D1

Cable Chest Fly

20, 10

D2

Reverse Cable Fly

20, 10

Monday
Lower Speed-Endurance

A1

Split Squats

35, 20, 12, 12, 8

A2

KB Knee Raise

35, 20, 12, 12, 8

B1

Cable Hip Abduction

35, 15, 8

B2

Cable Hip Adduction

35, 15, 8

C

Run

1 x 10:00

Tuesday
Core Strength

A

Roman Side Crunch

10, 8, 6, 3

B

GHD Crunch

8, 5, 3

C

GHD Back Extensions

8, 5, 3

D

Run

8:00, 4:00, 3:00

Wednesday
Upper Power

A1

Run

3:00, 2:00, 1:00, 1:00, 0:30, 0:30

A2

Weighted Jumps

25, 25, 12, 12, 6, 6

B1

Dips

20, 12, 8, 5

B2

Cable Lateral Row

20, 12, 8, 5

C1

X-Lat Fly

30, 15

C2

Anterior Delt Fly

30, 15

Thursday
Lower Strength-Endurance

A

Staggered Deadlift

20, 10

B1

Deadlifts

20, 10, 6, 6, 4, 4

B2

KB Knee Raise

20, 10, 6, 6, 4, 4

C1

Seated Leg Extension

20, 15, 12, 12, 8, 8

C2

Lying Hamstring Curl

20, 15, 12, 12, 8, 8

Friday
Core Speed-Endurance

A

Cable Side Crunch

50, 25, 12, 12, 6

B1

Cable Back Extension

50, 25, 12, 12, 6

B2

Cable Oblique Crunch

50, 25, 12, 6

C

Neck Raises

1 x 20

Coach
More from Cascade Barbell
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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Stop Getting Crushed By Terrain

Tenacity is the ideal training plan for those who want to develop more overall power while maintaining a solid strength and endurance base.

Get Deliverance: Tenacity
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