Guerrilla Athlete

Tactical / Military
Coach
Guerrilla Staff

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

$72
Get 4 Week Special Forces Assessment and Selection General Hypertrophy
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Get Swole
Increase the size of your muscles with this high volume, low rest program.
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Accelerated Fat Burning
Your heart rate will be elevated throughout each workout, from lifting to failure, to aerobic cardio, circuits and interval training.
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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.
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Improve SFAS Performance
Train the muscles that typically fatigue during a long bout of this extreme event, allowing you to keep moving and increasing load carriage capability.
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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, and to keep moving.
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 6 days per week
Daily warmup, strength, plyos, balance, core, aerobic cardio, HIIT, circuits, 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 4-week program
Sunday
4 Week SFAS General 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

Squat

3 x 10

B2

Tuck jump

3 x 10

C1

RDL

4 x 10

C2

Aquaman

4 x 10

D1

Barbell Lunges

3 x 10

D2

PB Lockout Roll

3 x 20

E1

TRX Leg Curl

4 x 15

E2

MB Standing 180s

4 x 20

F

1 Mile Run

1 x 1 @ 7:30

Flexibility

G

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 SFAS General 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

B1

Barbell Bench Press

3 x 10

B2

Clap pushups

3 x 10

C1

Bent Over Rows

4 x 10

C2

Back Extensions

4 x 20

D1

DB shoulder press

3 x 10

D2

PB Crunches

3 x 30

E1

Posterior Delt Raise

3 x 15

E2

Lateral Plank w/ Twist

3 x 15

Conditioning

F

Hypertrophy Upper Body Conditioning #1

6 sets: Mtn climber 15s Pushup 8x Bear crawl 10yd Rest 30s

Recovery

G

Foam Roller

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

Tuesday
4 Week SFAS General Hypertrophy: Week 1 Day 3

Flexibility

A

Mobility Routine #1

Squat 15x Standing Quad Stretch 15s+15s Sumo Stretch 30s Drop Squat 15x Lat Lunge Stretch 15s+15s High Knee 10yd Butt Kicker 10yd Hurdles 1x each Elev Lunge Stretch 15s+15s Elev Hamstring Stretch 15s+15s Straight Leg Calf Stretch 15s+15s Leg Swings Front/Back 10+10 Lat Lunge 10+10 Walking Knee Tuck 10yd Walking Quad 10yd Standing Groin Stretch 30s Walking Side Cross Behind 10yd+10yd Walking Figure-4 10yd Squat/Lunge Walk 10yd Straddle Stretch 30s SA Chest Stretch 15s+15s Lat Stretch on Bar 15s+15s Neck/Trap Stretch 15s+15s Hamstring Stretch 15s+15s Straight Leg Kick 10+10 Figure-4 Stretch 15s+15s Cat/Cow 10+10 Kickover 10+10 Floor Slide 15x Figure-4 Rock/Reach 10+10 Butterfly Stretch 30s Scorpion 10+10 Pike Stretch 30s 6pt Hip Stretch 30s Hip Rotation 10+10 Pushup Calf Stretch 15s+15s Bent Knee Supine Hip Rotation 10+10 Lunge/Back Heel Lift 15s+15s Hook & Look Stretch 15s+15s Straight Leg Supine Hip Rotation 10+10 Supine Hip Flexor Stretch 15s+15s Standing IT Band Stretch 15s+15s

B1

Deep Box Jumps

3 x 3

B2

Standing Long Jump

3 x 3

B3

Diagonal Jump

3 x 3

B4

Squat Jumps

3 x 3

B5

Split Squat Jump

3 x 3

C1

300yd Shuttle

2 x 1:08 @ 1:30

C2

150yd Shuttle

4 x 34 @ 1:08

Recovery

D

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 SFAS General 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

B1

DB Split Squat

3 x 10

B2

TRX 3 Way Knees to Chest

3 x 5

C1

DB SL RDL

4 x 10

C2

Supine PB MB Rotation

4 x 20

D1

Barbell Stepups

3 x 10

D2

Reverse Hyper

3 x 20

E1

PB Leg Curl

4 x 15

E2

TRX Lateral Plank w/ Hip Raise

4 x 15

Conditioning

F

Hypertrophy Lower Body Conditioning #1

6 sets: High knees 15s BW squat 12x Squat jump 10x Rest 30s

Flexibility

G

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
4 Week SFAS General 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

DB Incline Bench

3 x 10

B2

Pushup Hold w/ Reach

3 x 10

C1

Pullups

4 x 10

C2

Russian Twists

4 x 20

D1

3 Way Shoulder Raise

3 x 10

D2

PB Prone Knee Tuck

3 x 15

E1

TRX T-I-Y

3 x 5

E2

Supermans

3 x 20

F1

400m Sprint

6 x 1:30 @ 3:00

F2

200m Sprint

4 x 38 @ 1:10

F3

100m Sprint

8 x 18 @ 36

Recovery

G

Foam Roller

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

Friday
4 Week SFAS General Hypertrophy: Week 1 Day 6

Flexibility

A

Mobility Routine #2

FW Knee Rock 15s+15s Leg Swings Side 10+10 High Knee Walk/Int/Ext Rotation 10yd+10yd Hip Flexor Stretch/Bench 15s+15s Bent Leg Calf Stretch 15s+15s Lat Squat Walk 10yd+10yd Cross Behind Lunge 10+10 Lunge Walk/Twist Open/Closed Side 10yd+10yd BW Lunge Walk/Twist Open/Closed Side 10yd+10yd Behind the Neck Stretch 15s+15s Goodmorning 15s Cross Body Shoulder Stretch 15s+15s Lat Walking Lunge 10yd+10yd Walking Toe Touch 10yd Walking Leg Swing 10yd Wall Slide 15x Walking SL RDL 10yd Inchworm 10yd Downward Dog 30s Hip Flexor Stretch 15s+15s Pigeon Stretch 15s+15s Deep Dolphin 30s Rot Back Stretch 15s+15s Prone SpiderMan 10+10 Glute Bridge Knee Grab 15s+15s Supine IT Band Stretch 15s+15s Kneeling Hip Flexion/Extension 10+10 Hip Hug 15s+15s Posterior Joint Capsule Stretch 15s+15s Hip Posterior Joint Capsule Stretch 15s+15s Kneeling Hip Abd 10+10 Seated M/R/L Stretch 10s+10s+10s Lat Lying Quad Stretch 15s+15s Walking SpiderMan 10yd Alt Hurdle Stretch 10+10 Rollback 10+10 Wrist Ext Stretch 30s

B

Ruck

1 x 30:00

Recovery

C

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

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, and balance/functional movements super setted, capped off with aerobic cardio, 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.

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