10 Week 4 Day DB Max Strength: Training by Guerrilla Staff in TrainHeroic

Guerrilla Athlete

General Fitness
Coach
Guerrilla Staff

Features
4 sessions per week
Must use TrainHeroic app to view and log training
Program Training

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Forged Stronger
Gain strength safely and effectively, targeting the upper body, lower body, and core, and eliminating asymmetries.
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Faster
Increase aerobic and anaerobic cardiovascular efficiency with circuits and sprints, and improved athleticism with speed and agility training.
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Prepare for Advanced Training
This program will set you up for either a power phase, utilizing the increased strength to move a heavier weight as quickly as possible, or an endurance phase, giving you the ability to move a heavier weight over increased reps and/or time.
Features
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Access to Coach Jason
Our staff will answer your questions and provide feedback to help you achieve your goals.
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Programming 5 days per week
Daily warmup, explosive, strength, plyos, core, prehab, circuits, sprints, and recovery that’s accessible and challenging for athletes.
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Exercise Video Guidance
Instructional videos to demonstrate our library of exercises in order to help you execute your training accurately.
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Team ADAPT
A goal-oriented community that will push and compete with you to motivate you to the best of your abilities.
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ADAPT Powered by TrainHeroic
Workout sheets are so last year. Your coaches and team will push you harder and longer and convert weaknesses to strengths, all through your app.
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Sample Week
Week 1 of 10-week program
Sunday
10 Week 4 Day DB Max Strength: Week 1 Day 1

Prep

A

Dynamic Warmup

Dynamic Warmup The following exercises will be completed in 10 yards: High Knees Butt Kicks A-Skip Power Skip High Knee Carioca (each way) Side shuffle (each way) Walking knee to chest Walking toe touches Walking figure-4 Walking lunge and twist-closed side Walking quad Walking SL RDL For reps: BW squat x10 RDL x10 Kickovers 10+10 Scorpions 10+10

B

DB Bench Presses

10, 8, 6, 4

C

DB Alt Incline Bench

4 x 6

D

Pullups

4 x 8

E

DB Row

8, 8, 6, 6

F

DB pushup row

3 x 8

G

Houston Series

2 x 12

H1

Flat Situps

1 x 25

H2

TRX Pendulum

1 x 12

H3

Pushup Hold w/ Reach

1 x 10

H4

Plyo Situps

1 x 10

H5

Chin Lift

1 x 20

Flexibility

I

Band Stretch

Complete 1 set of 15s each way of the following: Band hamstring stretch Band supine groin stretch Band IT band stretch Rotational Back Stretch Band figure-4 stretch Band lying quad stretch Band shoulder stretch Lat stretch w/ band Hip flexor stretch

Monday
10 Week 4 Day DB Max Strength: Week 1 Day 2

Prep

A

Dynamic Warmup

Dynamic Warmup The following exercises will be completed in 10 yards: High Knees Butt Kicks A-Skip Power Skip High Knee Carioca (each way) Side shuffle (each way) Walking knee to chest Walking toe touches Walking figure-4 Walking lunge and twist-closed side Walking quad Walking SL RDL For reps: BW squat x10 RDL x10 Kickovers 10+10 Scorpions 10+10

B

DB High Pull

4 x 3

C

DB Lunge

4 x 5

D

DB RDL

4 x 8

E

SL Elevated Box Squat

3 x 8

F

MB leg curl

3 x 8

Injury Prevention

G

4 Way Manual Hip

2x10 each: Manual Hip Abduction Manual Hip Adduction Manual Hip Extension Manual Hip Flexion

H1

V-Situp

1 x 30

H2

GH Side Crunches

1 x 20

H3

Pushup Hold w/ Wing

1 x 10

H4

Pushup w/ Core Board Side Crunch

1 x 10

H5

Supermans

1 x 20

Recovery

I

Foam Roller

Complete 1 set of 10 reps of the following: Lower back Glutes Hamstrings Calves Quads IT bands Groin

Tuesday
10 Week 4 Day DB Max Strength: Week 1 Day 3

Speed Warmup

A

Speed Warmup #1

Seated Fast Arms 3x20s A-March 2x20yd A-Skip 2x20yd B-March 2x20yd B-Skip 2x20yd C-March 2x20yd C-Skip 2x20yd Ankle Flips 2x20yd Ankling 2x20yd Straight Leg Shuffle 2x20yd Power Skips 2x20yd High Knee Run Progression 2x40yd Walking Toe Touches 20yd Walking Leg Swings 20yd High Knee Walk w/ Internal Rotation 20yd High Knee Walk w/ External Rotation 20yd

Flexibility

B

Band Stretch

Complete 1 set of 15s each way of the following: Band hamstring stretch Band supine groin stretch Band IT band stretch Rotational Back Stretch Band figure-4 stretch Band lying quad stretch Band shoulder stretch Lat stretch w/ band Hip flexor stretch

Speed

C

Speed #1

Running Balance 2x30s+30s Pushup Starts 4x20yd Falling Starts 4x20yd Footfire 2x30s Form Sprints 4x100yd Build Up Sprints 4x50yd Stadium Steps-one deck each exercise: High Knee Walk High Knee Run High Knee Skip Side Shuffle DL Hops Running Pitter/Patter

Agility

D

Agility #1

In & Out Drill 2x each leg/each drill 4 Corner Drill 2+2 NFL 3 Cone Drill 2+2 Crazy 8s 2+2 Rope Skipping Routine Single Bounce 20 turns Bleke 20 turns Straddle 20 turns Combination Bleke-Straddle 20 turns Alt Cross Foot 20 turns Single Side Step 20 turns Single Backward 20 turns Criss Cross 20 turns Heel-Toe 20 turns Combination Bleke-Straddle 20 turns Straddle 20 turns Criss Cross 20 turns Toe-Toe 20 turns Alt Side Step 20 turns Rocker 20 turns Carioca 20 turns

E

Crazy 8s

1 x 2

Recovery

F

Foam Roller

Complete 1 set of 10 reps of the following: Lower back Glutes Hamstrings Calves Quads IT bands Groin

Wednesday
10 Week 4 Day DB Max Strength: Week 1 Day 4

Prep

A

Dynamic Warmup

Dynamic Warmup The following exercises will be completed in 10 yards: High Knees Butt Kicks A-Skip Power Skip High Knee Carioca (each way) Side shuffle (each way) Walking knee to chest Walking toe touches Walking figure-4 Walking lunge and twist-closed side Walking quad Walking SL RDL For reps: BW squat x10 RDL x10 Kickovers 10+10 Scorpions 10+10

B

DB Incline Bench

5, 5, 4, 3

C

DB SA Bench Press

4 x 5

D

Wide Grip Pullups

4 x 6

E

DB SA row

4 x 5

F

Clap pushups

3 x 10

Injury Prevention

G

Lying Int/Ext DB Rotation

2x12 each arm each way Internal rotation External rotation

H1

Scullers

1 x 30

H2

Scorpion Side Crunches

1 x 20

H3

Pushup Hold w/ Hip Touch

1 x 10

H4

Hanging Knee Raises

1 x 25

H5

Aquaman

1 x 10

Flexibility

I

Band Stretch

Complete 1 set of 15s each way of the following: Band hamstring stretch Band supine groin stretch Band IT band stretch Rotational Back Stretch Band figure-4 stretch Band lying quad stretch Band shoulder stretch Lat stretch w/ band Hip flexor stretch

Thursday
10 Week 4 Day DB Max Strength: Week 1 Day 5

Prep

A

Dynamic Warmup

Dynamic Warmup The following exercises will be completed in 10 yards: High Knees Butt Kicks A-Skip Power Skip High Knee Carioca (each way) Side shuffle (each way) Walking knee to chest Walking toe touches Walking figure-4 Walking lunge and twist-closed side Walking quad Walking SL RDL For reps: BW squat x10 RDL x10 Kickovers 10+10 Scorpions 10+10

B

DB Push Presses

4 x 6

C

DB Squat

4 x 5

D

DB Lateral Lunge

3 x 5

E

Elevated Glute Bridge

3 x 15

F

DB SL RDL

2 x 12

G

4 Way Hip Machine

2 x 12

H1

V-Up

1 x 15

H2

MB Side Crunches

1 x 25

H3

Opp Arm/Leg Raises

1 x 10

H4

Hanging Straight Leg Raises

1 x 20

H5

Superman Hold

1 x 1:00

Recovery

I

Foam Roller

Complete 1 set of 10 reps of the following: Lower back Glutes Hamstrings Calves Quads IT bands Groin

Coach
coach-avatar Guerrilla Staff

provides each Athlete with the best training, education and development possible in order to maximize their inherent potential for success.

FAQs
Who is this training for?
This program is for those looking to increase strength and cardiovascular capabilities, as well as improved overall athleticism. This will also increase resiliency, decreasing the likelihood for injury.
What if I miss a day?
No problem! You can either go back and make-up the day you missed, or move on to the next day's workout. Just don't miss too many days, that defeats the purpose of consistent training!
What should I expect on an average training day?
Your average training day will contain a dynamic warm-up, strength movements with core strength and injury prevention movements super setted, with cardiovascular circuits, sprints, and ending with recovery exercises.
How much communication will I get with the coach?
Coach Jason will correspond regarding any questions on exercises, technique, program goals, expected results, or next training progression.
10 Week 4 Day DB Max Strength