4 Week 2 Day Tactical Hypertrophy Superset: Training by Guerrilla Staff in TrainHeroic

Guerrilla Athlete

Tactical / Military

Coach

Guerrilla Staff

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

$40

Get 4 Week 2 Day Tactical Hypertrophy Superset

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 circuits.

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 Tactical Performance

Train the muscles that typically fatigue during a long bout of tasks, allowing you to keep moving and increasing load carriage capability.

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 2 days per week

Daily warmup, strength, plyos, balance, mobility, core, prehab, circuits, and recovery that’s accessible and challenging for novice 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 4-week program

Monday

4 Week 2 Day Tactical Hypertrophy Superset: Week 1 Day 2

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

Hex Bar Deadlifts

3 x 10 @ 50 %

Houston Series

3 x 12

Squat

3 x 10 @ 60 %

Split Squat Jump

3 x 10

Barbell Stepups

2 x 15

Flat Situps

2 x 25

RDL

4 x 10 @ 65 %

Pistol Squats

4 x 5

MB leg curl

4 x 10

Supermans

4 x 20

Straight Leg Pulldowns

2 x 30

Reverse Leg Curl

2 x 15

Explosive Calf Raise

2 x 25

PB Pike w/ Pushup

2 x 12

Conditioning

Hypertrophy Lower Body Conditioning #1

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

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

Wednesday

4 Week 2 Day Tactical Hypertrophy Superset: Week 1 Day 4

Prep

Dynamic Warmup

Clap pushups

3 x 10

Barbell Bench Press

3 x 10 @ 60 %

Incline Bench

3 x 10 @ 45 %

Pushup Hold w/ Reach

3 x 10

Military Press

3 x 10

V-Situp

3 x 30

Bent Over Rows

4 x 10 @ 70 %

GH Side Crunches

4 x 15

Pullups

3 x 10

Pushup w/ Core Board Side Crunch

3 x 5

Posterior Delt Raise

2 x 15

TRX Pendulum

2 x 12

EZ Bar Triceps

3 x 5

Fat Bar Curls

3 x 10

Conditioning

Hypertrophy Upper Body Conditioning #1

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

Recovery

Foam Roller

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

Coach

More from Guerrilla Athlete

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, strength movements with plyometrics, core strength, flexibility, injury prevention, and balance/functional movements super setted, capped off with cardiovascular circuits 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.