Guerrilla Athlete

Tactical / Military
Coach
Guerrilla Staff

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

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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 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 Tactical Performance
Train the muscles that typically fatigue during a long bout of tasks, 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.
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, Olympic, strength, plyos, balance, mobility, core, prehab, 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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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.
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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 6-week program
Sunday
6 Week 4 Day Tactical 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

B

Hang Cleans

3 x 10 @ 50 %

C1

Squat

3 x 10 @ 60 %

C2

Split Squat Jump

3 x 10

D

RDL

4 x 10 @ 65 %

Strength/Power

E

4 Way Standing Calf

20x each: 1. Standing Calf Raise 2. Standing Calf Raise Toes Out 3. Standing Calf Raise Toes In 4. Explosive Calf Raise

F

Bent Over Rows

3 x 10 @ 70 %

G

DB Bicep Curl

3 x 10

H1

Pistol Squats

1 x 10

H2

PB DB Low Combo Bench Press

1 x 12

H3

PB Pike w/ Pushup

1 x 15

H4

Balance Board Pass

1 x 10

H5

OH DB Squat on Dyno Disc

1 x 10

I1

Hamstring Stretch

1 x 15

I2

Partner Groin Stretch

1 x 15

I3

Partner Anterior Shoulder Stretch Palms Out

1 x 30

J

Bar wrist flexion/extension

1 x 10

Conditioning

K

Hypertrophy Lower Body Conditioning #1

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

Recovery

L

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
6 Week 4 Day Tactical 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 @ 60 %

B2

Clap pushups

3 x 10

C

UR/CJ/PPress/CJ/BOR Complex

2 x 8

D

Posterior Delt Raise

1 x 12

E

Tricep Extensions

3 x 10

F1

Pro Stretch Circuit

1 x 12

F2

Round Board Rotational Pushups Plus

1 x 15

F3

6 Backs

1 x 6

F4

6 Way Partner Neck

1 x 12

G1

Flat Situps

1 x 25

G2

TRX Pendulum

1 x 12

G3

Pushup Hold w/ Reach

1 x 10

G4

Plyo Situps

1 x 10

G5

Chin Lift

1 x 20

Conditioning

H

Hypertrophy Upper Body Conditioning #1

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

Recovery

I

Foam Roller

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

Tuesday
6 Week 4 Day Tactical Hypertrophy: Week 1 Day 3

Conditioning

A

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

Recovery

B

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
6 Week 4 Day Tactical 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

Hang Cleans

3 x 10 @ 60 %

C

Pause Squat

3 x 10 @ 50 %

D

Iso-Lateral Leg Curl

3 x 10 @ 60 %

E

Seated Calf Raise

2 x 25

F

Rope pullups

3 x 10

G

Big Gun Biceps

8, 6, 4, 8, 15

H1

SL Star Drill

1 x 10

H2

PB DB Incline Bench

1 x 12

H3

PB SL Pike

1 x 10

H4

PB Sit w/ Legs

1 x 1:00

H5

OH Squat on Bosu Top

1 x 10

I1

Bent Leg Calf Stretch

1 x 15

I2

TRX Chest Stretch

1 x 30

J

Forearm Rope Pulls

1 x 5

Conditioning

K

Lower Body Anaerobic Plyos #1

Complete 1 round of the following as fast as possible with no rest: Vertimax Deep Squat Jumps 15x Band Speed Squats 20x Vertimax Deep Squat Jumps 15x Band Hip Thrusts 15x Speed Box Jumps 15x Explosive Box Jumps 15x Speed Box Jumps 15x Burpees 10x

Recovery

L

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
6 Week 4 Day Tactical 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

B

Pause Bench Press

3 x 10 @ 50 %

C

Incline Bench

3 x 10 @ 60 %

D

Pizza Pie

3 x 10

E

Big Gun Triceps

8, 6, 4, 8, 15

F1

MB Groin

1 x 1:00

F2

Pushups Plus/2 Round Boards

1 x 15

F3

Houston Series

1 x 12

F4

4 Way Isometric Neck

1 x 20

G1

V-Situp

1 x 30

G2

GH Side Crunches

1 x 20

G3

Pushup Hold w/ Wing

1 x 10

G4

Pushup w/ Core Board Side Crunch

1 x 10

G5

Supermans

1 x 20

Conditioning

H

Upper Body Anaerobic Plyos #1

Complete 1 round of the following as fast as possible with no rest: MB Chest Drops 20x MB Shoulder Drops 20x Seated MB Chest Pass 20x Seated MB OH Toss 20x DA Explosive Band Rows 20x

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 muscle size, but also increase metabolism and burn fat more efficiently while also improving tactical 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, Olympic technique, strength movements with plyometrics, core strength, flexibility, injury prevention, and balance/functional movements, 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.
6 Week 4 Day Tactical Hypertrophy