2 Week Shooting Hypertrophy: Training by Guerrilla Staff in TrainHeroic

Guerrilla Athlete

Tactical / Military

Coach

Guerrilla Staff

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

$50

Get 2 Week Shooting Hypertrophy

Get Swole

Increase the size of your muscles with this high volume, low rest program.

Accelerated Fat Burning

Your heart rate will be elevated throughout each workout, from lifting to failure, to aerobic and interval training.

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.

Improve Shooting Performance

Train the muscles that typically fatigue during a long bout of shooting, allowing you to keep your weapon up longer and shoot with increased accuracy.

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

Access to Coach Jason

Our staff will answer your questions and provide feedback to help you achieve your goals.

Programming 5 days per week

Daily warmup, balance, strength, mobility, core, prehab, HIIT, aerobic cardio, and recovery that’s accessible and challenging for athletes.

Exercise Video Guidance

Instructional videos to demonstrate our library of exercises in order to help you execute your training accurately.

Detailed, expert instruction

Coach Jason will hold you accountable and utilize his diverse training experience to provide the feedback you need to both know and grow.

Team ADAPT

A goal-oriented community that will push and compete with you to motivate you to the best of your abilities.

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

Week 1 of 2-week program

Sunday

2 Week Shooting Hypertrophy: Week 1 Day 1

Prep

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

Squat

3 x 12 @ 60 %

RDL

4 x 10 @ 65 %

Explosive Calf Raise

2 x 25

Pause Bench Press

3 x 12 @ 55 %

Pause 3 Way Shoulder Raise

3 x 10

Lat Pulldowns

2 x 10 @ 70 %

Reverse grip lat pulldown

2 x 10 @ 70 %

Straight Bar Curls

3 x 10

Pistol Squats

1 x 10

PB DB Low Combo Bench Press

1 x 12

PB Pike w/ Pushup

1 x 15

Balance Board Pass

1 x 10

OH DB Squat on Dyno Disc

1 x 10

Hamstring Stretch

1 x 15

Partner Groin Stretch

1 x 15

Partner Anterior Shoulder Stretch Palms Out

1 x 30

Bar wrist flexion/extension

1 x 10

800m Sprint

2 x 4:00 @ 4:00

400m Sprint

4 x 2:00 @ 2:00

Recovery

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

2 Week Shooting Hypertrophy: Week 1 Day 2

Conditioning

20 Minute Elliptical Intervals #1

Time/Resistance/Strides per minute 3 min/8/150 2 min/12/180+ 2 min/14/180+ 2 min/15/180+ 1 min/10/150 1 min/15/180+ 1 min/10/150 1 min/16/180+ 2 min/10/150 2 min/14/180+ 3 min/10/150

Flexibility

Band Stretch

Recovery

Foam Roller

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

Tuesday

2 Week Shooting Hypertrophy: Week 1 Day 3

Prep

Dynamic Warmup

Barbell Bench Press

3 x 12 @ 60 %

DB Incline Bench

3 x 12 @ 45 %

BOR/UR/ShP/UR/BOR Complex

1 x 8

Posterior Delt Raise

3 x 15

EZ Bar Triceps

3 x 5

Barbell Lunges

2 x 15

Straight Leg Pulldowns

2 x 30

Pro Stretch Circuit

1 x 12

Round Board Rotational Pushups Plus

1 x 15

6 Backs

1 x 6

6 Way Partner Neck

1 x 12

Flat Situps

1 x 25

TRX Pendulum

1 x 12

Pushup Hold w/ Reach

1 x 10

Plyo Situps

1 x 10

Chin Lift

1 x 20

1 Mile Run

2 x 8:00 @ 8:00

Recovery

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

2 Week Shooting Hypertrophy: Week 1 Day 4

Conditioning

Battling Ropes

Complete the following exercises at 20s max effort/40s rest: Alt Wave Double Wave Big Outside Circle Small Outside Circle Core Wave-Rev Grip In/Out Wave-hedgeclippers Angle Wave-wrist up alt wave Uppercut-Pivot, Rev Grip Hook-Pivot, Rev Grip Grappler Throw-Side-OH-side, Rev Grip Grappler Throw/Lunge-Ropes go down w/ back leg, Rev Grip Figure 8-2 hands together Figure 8-Ind hands Alt Side to Side Wave Alt Wave/Side Lunge Circle L/Wave R Circle R/Wave L Alt Wave/Rev Lunge Double Wave/Squat Big Circle/Get Up-Sit down/stand up Jumping Jacks-Rev Grip Angle Slam-Alt 45-deg big slam 2 Hand Slam Double Wave/Squat Jump Alt Wave/Cycled Split Squat Jump Alt Wave/Walking Lunge Double Wave/Walking Lunge 2 Rope/1 Hand Wave-R 2 Rope/1 Hand Wave-L Alt Wave/Crossbehind Lunge Big Double Hand Circle-Clockwise Big Double Hand Circle-Counterclockwise Alt X 2 Hand Shovel R 2 Hand Shovel L 2 Rope/1 Hand Circle-R 2 Rope/1 Hand Circle-L Seated Russian Twist Flutter Kick/Alt Wave Burpee Slam Your Choice

Flexibility

Band Stretch

Recovery

Foam Roller

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

Thursday

2 Week Shooting Hypertrophy: Week 1 Day 5

Prep

Dynamic Warmup

Pause Split Squat

3 x 12 @ 45 %

Iso-Lateral Leg Curl