Guerrilla Athlete

Tactical / Military
Coach
Guerrilla Staff

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

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 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 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.
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
Our staff will answer your questions and provide feedback to help you achieve your goals.
feature-icon
Programming 5 days per week
Daily warmup, balance, strength, mobility, core, prehab, HIIT, aerobic cardio, 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
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.
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 2-week program
Sunday
2 Week Shooting Hypertrophy Superset: 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 12 @ 60 %

B2

OH DB Squat on Dyno Disc

3 x 10

C1

RDL

4 x 10 @ 65 %

C2

Pistol Squats

4 x 5

D1

Explosive Calf Raise

2 x 25

D2

PB DB Low Combo Bench Press

2 x 12 @ 55 %

E1

Pause Bench Press

3 x 12 @ 55 %

E2

PB Pike w/ Pushup

3 x 12

F1

Pause 3 Way Shoulder Raise

3 x 10

F2

Hamstring Stretch

3 x 15

G1

Lat Pulldowns

2 x 10 @ 70 %

G2

Partner Groin Stretch

2 x 15

H1

Reverse grip lat pulldown

2 x 10 @ 70 %

H2

Partner Anterior Shoulder Stretch Palms Out

2 x 30

I1

Straight Bar Curls

3 x 10

I2

Bar wrist flexion/extension

3 x 10

J1

800m Sprint

2 x 4:00 @ 4:00

J2

400m Sprint

4 x 2:00 @ 2:00

Recovery

K

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 Superset: Week 1 Day 2

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

B

Recovery Run

1 x 1

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
2 Week Shooting Hypertrophy Superset: 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

Barbell Bench Press

3 x 12 @ 60 %

B2

Pushup Hold w/ Reach

3 x 10

C1

DB Incline Bench

3 x 12 @ 45 %

C2

6 Backs

3 x 6

D1

BOR/UR/ShP/UR/BOR Complex

1 x 8

D2

Pro Stretch Circuit

1 x 12

E1

Posterior Delt Raise

3 x 15

E2

TRX Pendulum

3 x 12

F1

EZ Bar Triceps

3 x 5

F2

Flat Situps

3 x 25

G1

Barbell Lunges

2 x 15

G2

Plyo Situps

2 x 10

H1

Straight Leg Pulldowns

2 x 30

H2

Chin Lift

2 x 20

I

1 Mile Run

2 x 8:00 @ 8:00

Recovery

J

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 Superset: Week 1 Day 4

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

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

Recovery

C

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 Superset: 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

Pause Squat

3 x 12 @ 45 %

B2

V-Situp

3 x 30

C1

Iso-Lateral Leg Curl

3 x 12 @ 60 %

C2

Supermans

3 x 20

D1

DB Bench Presses

3 x 12 @ 50 %

D2

Pushup w/ Core Board Side Crunch

3 x 10

E1

Hammer Low Row

2 x 10 @ 70 %

E2

GH Side Crunches

2 x 20

F1

Bent Over Rows

2 x 10 @ 70 %

F2

Pushup Hold w/ Wing

2 x 10

G

Big Gun Biceps

8, 6, 4, 8, 15

H

Big Gun Triceps

8, 6, 4, 8, 15

I1

200m Sprint

4 x 1:00 @ 2:00

I2

100m Sprint

8 x 30 @ 1:00

Flexibility

J

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
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 mission 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 core strength, balance/functional, flexibility, and injury prevention movements super setted, capped off with cardiovascular aerobic 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.
2 Week Shooting Hypertrophy Superset