Coach Gil Strength & Conditioning

General Fitness, Functional Fitness, Strength & Conditioning
Coach
Gilbert Guardado

The first three weeks of our training program focus on introducing common movement patterns to increase movement competency. During this phase, we will also work on improving mobility (range of motion) along with stability (control of movement), while correcting any movement asymmetries between the left and right sides of the body.

The second 3-week block is an extension of the first phase. There is an increased focus on training volume in order to increase work capacity, while also improving mobility (range of motion) and stability (control of movement), and correcting any movement asymmetries that remain. In addition to improving performance, this phase will reduce the risk of injury or pain during future training phases.

Features
5 sessions per week
Must use App app to view and log training
Program Training
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Build A Strong Foundation
For all levels. Our foundations program will give you a solid base on which to build your fitness training. No matter where you are starting from (beginner, intermediate or advanced), this program will improve your overall fitness through a series of movements chosen specifically for their ability to develop the functional strength needed for the activities most people encounter in daily life
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Better Health & Performance, Simplified
Working out can be complicated, but it doesn't have to be. Finding a program that fits your needs should be a fun and exciting experience, not an overwhelming time-waste that leaves you feeling frustrated, or worse, overtrained and/or injured. Our programs will help you improve overall health and performance (for everyday life or for athletics) in a safe, progressive, and efficient way.
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Train Like An Athlete
Our movement-based training programs are designed to teach you how to train like an athlete in order to improve body composition, mobility, stability, endurance, strength, and power. Whether you’re just getting into fitness or have been training for a while, our programs will help keep you motivated and on track while making progress toward your goals.
Features
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Access to your coaches
Coaches who will answer questions and provide the feedback you need to grow
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution simple
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Delivered through TrainHeroic
A fast, intuitive app that lets you track your progress, celebrate PRs, and get insights on metrics like stress and recovery.
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

Prep

A

Foam Rolling

- Pick 2-4 areas to focus on as needed, or follow one of the protocols below. Roll each area for 10 reps or 30-45 seconds each. This section should take no more than 5 minutes. 1. Shins 2. Lateral Shin 3. Calves 4. Hamstrings 5. TFL/IT band 6. Glutes 7. T-Spine 8. Lats 9. Posterior Shoulder 10. Pecs 11. Quad/HF 12. Adductor Specific Protocols: - General Prep: 6, 7, 11, 12 - Lower Body Prep: 6, 11, 12 - Upper Body Prep: 7, 8, 9 - Knee Pain: 4, 5, 6, 11 - Back Pain: 4, 6, 7, 12 - Shoulder Pain: 7, 8, 9, 10 - Shin Splints/Runner's Knee: 1, 2, 3

Prep

B

Mobility/Activation - General

- Alternating Shin Box x5 each side - Alternating Spider-Man Stretch x5 each side - Adductor Rocking x5 each side - Quadruped T-Spine Extension/Rotation x5 each side - Scapular Floor Slides x10

Prep

C

Movement Prep - General

Movement Prep x10 yards each (5 reps each if limited for space) - Knee Hug - Leg Cradle - Heel to Butt - Lunge & Twist - Lateral Lunge - Toe Kicks Movement Skills x10-20 yards each (10-15 seconds each if limited for space) - Skips - Lateral Skip - High Knees - Butt Kickers - Lateral Shuffle - Carioca

D1

Non-countermovement Box Jump & Stick

2 x 5

D2

Medicine Ball Tall Kneeling Chest Throw

2 x 5

D3

Medicine Ball Tall Kneeling Overhead Throw

2 x 5

E1

Push-up w/Pause

2 x 5 @ 5

E2

Kettlebell Sumo Deadlift

2 x 8

E3

Active Bent Knee Hamstring Stretch

2 x 5

F1

Split Squat Isometric Hold

2 x 1 @ 15

F2

Tall Suspended Row

2 x 8

F3

Heel-sit Quadruped T-Spine Rotation

2 x 8

G1

Cable Tall Kneeling Stability Chop

2 x 8

G2

Goblet Carry

2 x 30

G3

Front Plank

2 x 20

Conditioning

H

Tempo Intervals - Beginner/Intermediate

Any cardio activity (run, bike, rower, jump rope) for 15 seconds at about 70-75% of max speed. Light active rest or complete rest for 45-60 seconds Week 1: 8 reps Week 2: 10 reps Week 3: 12 reps Week 4: 14 reps

Monday
Week 1 Day 2

Prep

A

Foam Rolling

- Pick 2-4 areas to focus on as needed, or follow one of the protocols below. Roll each area for 10 reps or 30-45 seconds each. This section should take no more than 5 minutes. 1. Shins 2. Lateral Shin 3. Calves 4. Hamstrings 5. TFL/IT band 6. Glutes 7. T-Spine 8. Lats 9. Posterior Shoulder 10. Pecs 11. Quad/HF 12. Adductor Specific Protocols: - General Prep: 6, 7, 11, 12 - Lower Body Prep: 6, 11, 12 - Upper Body Prep: 7, 8, 9 - Knee Pain: 4, 5, 6, 11 - Back Pain: 4, 6, 7, 12 - Shoulder Pain: 7, 8, 9, 10 - Shin Splints/Runner's Knee: 1, 2, 3

Prep

B

Movement Prep - General

Movement Prep x10 yards each - Knee Hug - Leg Cradle - Heel to Butt - Lunge & Twist - Lateral Lunge - Toe Kicks Movement Skills x10-20 yards each - Skips - Lateral Skip - High Knees - Butt Kickers - Lateral Shuffle - Carioca

Conditioning

C

Tempo Medicine Ball Circuit

Tempo Medicine Ball Circuit - Squat to Press Throw x20 - Diagonal Chop x10 each - Side Throw x10 each - Chest Throw x20 - Slams x20 Move through the entire circuit, keeping a steady tempo for throws throughout, without resting. Week 1: 3 sets Week 2: 4 sets Week 3: 5 sets Week 4 (deload): 2 sets

Conditioning

D

Conditioning - Cardiac Output

- Choose any mode of training (treadmill, bike, rower, punching bag, outdoor run/bike, etc). - Perform 20-60 minutes while maintaining your heart rate between 120-150 beats per minute. A chest-strapped or a wrist-worn heart rate monitor will help you keep track of where your pulse is. - Intensity can be varied throughout the session as long as the heart rate stays in the appropriate range. - Modes can be mixed together (example: 10 minutes bike, 10 minutes rower, 10 minutes treadmill) as long as the heart rate stays in the appropriate range.

Conditioning

E

Active Recovery

Just take time for yourself and maybe get a little light activity while you're at it. Take a walk. Go hiking. Take a yoga class. Run errands. Get a massage. The choice is yours!

Tuesday
Week 1 Day 3

Prep

A

Foam Rolling

- Pick 2-4 areas to focus on as needed, or follow one of the protocols below. Roll each area for 10 reps or 30-45 seconds each. This section should take no more than 5 minutes. 1. Shins 2. Lateral Shin 3. Calves 4. Hamstrings 5. TFL/IT band 6. Glutes 7. T-Spine 8. Lats 9. Posterior Shoulder 10. Pecs 11. Quad/HF 12. Adductor Specific Protocols: - General Prep: 6, 7, 11, 12 - Lower Body Prep: 6, 11, 12 - Upper Body Prep: 7, 8, 9 - Knee Pain: 4, 5, 6, 11 - Back Pain: 4, 6, 7, 12 - Shoulder Pain: 7, 8, 9, 10 - Shin Splints/Runner's Knee: 1, 2, 3

Prep

B

Mobility/Activation - General

- Alternating Shin Box x5 each side - Alternating Spider-Man Stretch x5 each side - Adductor Rocking x5 each side - Quadruped T-Spine Extension/Rotation x5 each side - Scapular Floor Slides x10

Prep

C

Movement Prep - General

Movement Prep x10 yards each (5 reps each if limited for space) - Knee Hug - Leg Cradle - Heel to Butt - Lunge & Twist - Lateral Lunge - Toe Kicks Movement Skills x10-20 yards each (10-15 seconds each if limited for space) - Skips - Lateral Skip - High Knees - Butt Kickers - Lateral Shuffle - Carioca

D1

Non-countermovement Low Box Lateral Hop & Stick

2 x 3

D2

Non-countermovement Low Box Medial Hop & Stick

2 x 3

D3

Medicine Ball Tall Kneeling Rotational Throw

2 x 5

E1

Goblet Squat

2 x 8

E2

Cable 1/2 Kneeling 1-arm Pull-down

2 x 8

E3

Active Hip Flexor Stretch

2 x 5

F1

Dumbbell Incline Bench Press

2 x 8

F2

Supine Hip Lift

2 x 5 @ 5

F3

Scapular Floor Slides

2 x 10

G1

Cable Tall Kneeling Stability Lift

2 x 8

G2

Farmer Carry

2 x 30

G3

Side Plank

2 x 15

Conditioning

H

Tempo Intervals - Beginner/Intermediate

Any cardio activity (run, bike, rower, jump rope) for 15 seconds at about 70-75% of max speed. Light active rest or complete rest for 45-60 seconds Week 1: 8 reps Week 2: 10 reps Week 3: 12 reps

Wednesday
Week 1 Day 4

Prep

A

Foam Rolling

- Pick 2-4 areas to focus on as needed, or follow one of the protocols below. Roll each area for 10 reps or 30-45 seconds each. This section should take no more than 5 minutes. 1. Shins 2. Lateral Shin 3. Calves 4. Hamstrings 5. TFL/IT band 6. Glutes 7. T-Spine 8. Lats 9. Posterior Shoulder 10. Pecs 11. Quad/HF 12. Adductor Specific Protocols: - General Prep: 6, 7, 11, 12 - Lower Body Prep: 6, 11, 12 - Upper Body Prep: 7, 8, 9 - Knee Pain: 4, 5, 6, 11 - Back Pain: 4, 6, 7, 12 - Shoulder Pain: 7, 8, 9, 10 - Shin Splints/Runner's Knee: 1, 2, 3

Prep

B

Movement Prep - General

Movement Prep x10 yards each - Knee Hug - Leg Cradle - Heel to Butt - Lunge & Twist - Lateral Lunge - Toe Kicks Movement Skills x10-20 yards each - Skips - Lateral Skip - High Knees - Butt Kickers - Lateral Shuffle - Carioca

Conditioning

C

Tempo Medicine Ball Circuit

Tempo Medicine Ball Circuit - Squat to Press Throw x20 - Diagonal Chop x10 each - Side Throw x10 each - Chest Throw x20 - Slams x20 Move through the entire circuit, keeping a steady tempo for throws throughout, without resting. Week 1: 3 sets Week 2: 4 sets Week 3: 5 sets Week 4 (deload): 2 sets

Conditioning

D

Conditioning - Cardiac Output

- Choose any mode of training (treadmill, bike, rower, punching bag, outdoor run/bike, etc). - Perform 20-60 minutes while maintaining your heart rate between 120-150 beats per minute. A chest-strapped or a wrist-worn heart rate monitor will help you keep track of where your pulse is. - Intensity can be varied throughout the session as long as the heart rate stays in the appropriate range. - Modes can be mixed together (example: 10 minutes bike, 10 minutes rower, 10 minutes treadmill) as long as the heart rate stays in the appropriate range.

Conditioning

E

Active Recovery

Just take time for yourself and maybe get a little light activity while you're at it. Take a walk. Go hiking. Take a yoga class. Run errands. Get a massage. The choice is yours!

Thursday
Week 1 Day 5

Prep

A

Foam Rolling

- Pick 2-4 areas to focus on as needed, or follow one of the protocols below. Roll each area for 10 reps or 30-45 seconds each. This section should take no more than 5 minutes. 1. Shins 2. Lateral Shin 3. Calves 4. Hamstrings 5. TFL/IT band 6. Glutes 7. T-Spine 8. Lats 9. Posterior Shoulder 10. Pecs 11. Quad/HF 12. Adductor Specific Protocols: - General Prep: 6, 7, 11, 12 - Lower Body Prep: 6, 11, 12 - Upper Body Prep: 7, 8, 9 - Knee Pain: 4, 5, 6, 11 - Back Pain: 4, 6, 7, 12 - Shoulder Pain: 7, 8, 9, 10 - Shin Splints/Runner's Knee: 1, 2, 3

Prep

B

Mobility/Activation - General

- Alternating Shin Box x5 each side - Alternating Spider-Man Stretch x5 each side - Adductor Rocking x5 each side - Quadruped T-Spine Extension/Rotation x5 each side - Scapular Floor Slides x10

Prep

C

Movement Prep - General

Movement Prep x10 yards each (5 reps each if limited for space) - Knee Hug - Leg Cradle - Heel to Butt - Lunge & Twist - Lateral Lunge - Toe Kicks Movement Skills x10-20 yards each (10-15 seconds each if limited for space) - Skips - Lateral Skip - High Knees - Butt Kickers - Lateral Shuffle - Carioca

D1

Non-countermovement Low Box Linear Hop & Stick

2 x 5

D2

Medicine Ball Tall Kneeling 1-arm Chest Throw

2 x 5

E1

Reaching 1-leg Romanian Deadlift

2 x 8

E2

Dumbbell 1-arm Bench Press

2 x 8

E3

Band-supported Leg Lowering

2 x 5

F1

Dumbbell 1-arm Supported Row

2 x 8

F2

Bodyweight Alternating Lateral Squat

2 x 8

F3

Heel-sit Quadruped T-Spine Rotation

2 x 8

G1

Cable Tall Kneeling Anti-rotation Hold

2 x 15

G2

Suitcase Carry

2 x 20

G3

Mini Band Supine Hip Flexion Hold

2 x 3 @ 5

Conditioning

H

Tempo Intervals - Beginner/Intermediate

Any cardio activity (run, bike, rower, jump rope) for 15 seconds at about 70-75% of max speed. Light active rest or complete rest for 45-60 seconds Week 1: 8 reps Week 2: 10 reps Week 3: 12 reps

The Proof
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6-Week Foundations Program