5 Week Assault Team Hypertrophy Superset: 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

$125

Get 5 Week Assault Team 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 aerobic cardio, circuits, 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, Olympic, balance, strength, plyo, mobility, core, prehab, agility, aerobic, HIIT, circuit, recovery that’s accessible and challenging.

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 5-week program

Sunday

5 Week Assault Team Hypertrophy Superset: 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

Hex Bar Deadlifts

3 x 10 @ 50 %

OH DB Squat on Dyno Disc

3 x 10

Squat

3 x 10 @ 60 %

Split Squat Jump

3 x 10

RDL

4 x 10 @ 65 %

V-Situp

4 x 30

MB leg curl

4 x 10

Supermans

4 x 20

Pullups

4 x 10

Hamstring Stretch

4 x 15

Fat Bar Curls

4 x 10

Bar wrist flexion/extension

4 x 10

Treadmill Sprint

2 x 4:00 @ 4:00

Treadmill 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

5 Week Assault Team Hypertrophy Superset: Week 1 Day 2

Prep

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

Agility

Agility #1

In & Out Drill 2x each leg/each drill 4 Corner Drill 2+2 NFL 3 Cone Drill 2+2 Crazy 8s 2+2 Rope Skipping Routine Single Bounce 20 turns Bleke 20 turns Straddle 20 turns Combination Bleke-Straddle 20 turns Alt Cross Foot 20 turns Single Side Step 20 turns Single Backward 20 turns Criss Cross 20 turns Heel-Toe 20 turns Combination Bleke-Straddle 20 turns Straddle 20 turns Criss Cross 20 turns Toe-Toe 20 turns Alt Side Step 20 turns Rocker 20 turns Carioca 20 turns

Crazy 8s

1 x 2

Conditioning

Circuit #1

6 sets: KB Clean & Press 6+6 60yd Shuttle 5yd/back/10yd/back/15yd/back DB OH Stepups 8+8 Pullups 10x Rower 500m

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

5 Week Assault Team Hypertrophy Superset: Week 1 Day 3