Guerrilla Athlete

Tactical / Military
Coach
Guerrilla Staff

Features
5 sessions per week
Must use App app to view and log training
Program Training

$60
Get 4 Week B Team Vest Hypertrophy
benefit-image-0
Get Swole
Increase the size of your muscles with this high volume, low rest program.
benefit-image-1
Accelerated Fat Burning
Your heart rate will be elevated throughout each workout, from lifting to failure, to circuits, aerobic, and interval training.
benefit-image-2
Transition to Strength Training
This program will give you the inside track going into a strength phase, not only utilizing the increased size of the muscle to create more force, but also having an increased level of cardiovascular efficiency to start with.
benefit-image-3
Improve Tactical Performance
Train the muscles that typically fatigue during a long bout of rucking, allowing you to keep moving and increasing load carriage capability.
benefit-image-4
Stay in the Fight
Task-specific intervals that mimic potential cardiovascular scenarios, giving you the ability to perform high intensity bursts, but also lower your heart rate as quickly as possible during rest periods.
Features
feature-icon
Access to Coach Jason
Access to Coach Jason-Our staff will answer your questions and provide feedback to help you achieve your goals.
feature-icon
Programming 5 days per week
Daily warmup, strength, plyos, balance, core, prehab, aerboic cardio, HIIT, circuits, and recovery that’s accessible and challenging for athletes.
feature-icon
Exercise Video Guidance
Instructional videos to demonstrate our library of exercises in order to help you execute your training accurately.
feature-icon
Team ADAPT
A goal-oriented community that will push and compete with you to motivate you to the best of your abilities.
feature-icon
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.
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
4 Week B Team Vest Hypertrophy: 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

B1

Barbell Bench Press

3 x 10

B2

Clap pushups

3 x 10

C1

Bent Over Rows

4 x 10

C2

MB V-Up

4 x 15

D1

Push Presses

3 x 10

D2

DB diagonal leg raise

3 x 15

E1

Chinups

3 x 10

E2

PB Aquaman

3 x 10

F1

Posterior Delt Raise

3 x 12

F2

Oblique Leg Raise

3 x 12

G1

Treadmill Run 10 mph or Faster

10 x 20

G2

Treadmill Jog 5.5 mph

10 x 40

Flexibility

H

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
4 Week B Team Vest Hypertrophy: 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

2 mile run

1 x 2

Flexibility

C

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

Recovery

D

Foam Roller

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

Tuesday
4 Week B Team Vest Hypertrophy: Week 1 Day 3

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

B1

Stepups

3 x 15

B2

Pushup Hold w/ Reach

3 x 10

C1

Partner Reverse Leg Curl

3 x 10

C2

PB Prone Knee Tuck

3 x 15

D1

Elevated Pushups

3 x 20

D2

Lateral Planks w/ Leg Lift

3 x 15

E1

Inverted Row Overhand

4 x 12

E2

MB Lockout Roll

4 x 15

F1

Burpees

3 x 20

F2

Back Extensions

3 x 15

Circuit

G

6 sets: Mtn climbers 15s Pushups 6x Bear crawl 10yd Rest 30s

Recovery

H

Thoracic Foam Roller

Complete 1 set of 10 reps of the following: Head Rotations Protraction/Retraction Straight Arm Clap Floor Slide Lats Pecs Reach Through

Wednesday
4 Week B Team Vest Hypertrophy: 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

Ruck

1 x 3

Flexibility

C

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

Recovery

D

Foam Roller

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

Thursday
4 Week B Team Vest Hypertrophy: 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

B1

Power Cleans

3 x 10

B2

Deep Box Jumps

3 x 10

C1

DB RDL

4 x 12

C2

PB 3 Way Knees to Chest

4 x 8

D1

Squat

3 x 10

D2

Lateral Plank w/ Twist

3 x 15

E1

Iso-Lateral Leg Curl

4 x 10

E2

Band Rotations

4 x 20

F1

DB Walking Lunge

3 x 10

F2

Straight Leg PB Exchange

3 x 10

G

Choice Intervals

Flexibility

H

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

Coach
More from Guerrilla Athlete
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 muscle size, but also increase metabolism and burn fat more efficiently while also improving shooting and overall performance.
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 plyometrics, core strength, injury prevention, and balance/functional movements super setted, capped off with cardiovascular circuits and interval training 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.

More from Guerrilla Athlete

programs
4 Week B Team Vest Hypertrophy
Join Today!