Tough: Introductory Program
Catalyst Athletics
Weightlifting, Olympic Lifting, Tactical, Strength & ConditioningThis is a 6-week program based on the introductory training template provided in the book Tough.
The program is intended to be used by individuals with reasonable training experience and access to common training equipment who are new to this type of training.
Note: This program does NOT include coaching.
Prep
A
Standard Warm-up
Foam Roll Series DROM Series
B
Back Squat
4 x 5 @ 70 %
C
Bent Row
4 x 10
Circuit
D
3 rounds: Farmer carry x 100 m 200 m run Sled drag x 100 m (walking pace)
Accessory
E
3 rounds: Sit-up x max Russian twist x 10/side
Prep
A
Standard Warm-up
Foam Roll Series DROM Series
B
Overhead Squat
5 x 3 @ 70 %
C
Press
4 x 10
D
Monostructural Cardio
Accessory
E
3 rounds: Plank x 20-30 sec Side plank x 20-30 sec If you can easily hold 30 seconds, add weight
Prep
A
Standard Warm-up
Foam Roll Series DROM Series
B
Deadlift
3 x 5 @ 70 %
Circuit
C
3 rounds; 1 minute bike sprint (or run) Walking lunge x 15/leg Push-ups x max (or 10 reps minimum)
Accessory
D
3 rounds: Dead bug x 10+/side Superman hold x max
Greg Everett
In his over 15 years of coaching, he’s worked with multiple national champions and national record holders, Pan Am and European Championships competitors and medalists, and World Championships competitors from multiple countries. After his competitive weightlifting career, he was an elite division competitor in the Tactical Games for 4 years. He’s the author of Tough and several other books.
