1 Week Beginner Speed Plyos General Strength: Training by Guerrilla Staff in TrainHeroic

Guerrilla Athlete

General Fitness

Coach

Guerrilla Staff

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

$15

Get 1 Week Beginner Speed Plyos General Strength

Introduction to General Strength

Sneak peek to upper and lower body and core strength, allowing for a smooth transition to a more advanced program.

Not Just Stronger, but Faster

Build your cardiovascular base with a combination of long aerobic movements with introductory explosive and interval training.

Not Just Stronger, But Faster

Build your cardiovascular base with a combination of long aerobic movements with introductory explosive and interval training.

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, strength, core, speed training, plyos, HIIT, aerobic conditioning, 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.

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 1-week program

Sunday

1 Week Beginner Speed Plyos General Strength: 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

DB Bench Presses

3 x 10

DB SA row

3 x 10

3 Way Shoulder Raise

3 x 10

MB V-Up

3 x 15

Elevated Pushups

3 x 20

Bent Over Rows

3 x 10

Upright Row

3 x 10

Back Extensions

3 x 20

DB Bicep Curl

3 x 10

Tricep Extensions

3 x 10

2 mile run

1 x 2

Flexibility

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

1 Week Beginner Speed Plyos General Strength: Week 1 Day 2

Prep

Dynamic Warmup

DB Walking Lunge

3 x 10

MB leg curl

3 x 10

Planks

3 x 1:00

Lateral Plank

3 x 30

SL Elevated Box Squat

3 x 10

RDL

3 x 10

PB Crunches

3 x 30

MB Rotations

3 x 20

Treadmill Run 8 mph or Faster

Treadmill Jog 5.5 mph

Recovery

Foam Roller

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

Tuesday

1 Week Beginner Speed Plyos General Strength: Week 1 Day 3

Prep

Dynamic Warmup

Pushup Starts

4 x 30

Falling Starts

4 x 30

Squat Jumps

3 x 12

Standing Long Jump

3 x 15

200yd Shuttle (50yd Course)

@ 2:00

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

1 Week Beginner Speed Plyos General Strength: Week 1 Day 4

Prep

Dynamic Warmup

DB Bench Presses

3 x 10

DB SA row

3 x 10

3 Way Shoulder Raise

3 x 10

MB V-Up

3 x 15

Elevated Pushups

3 x 20

Bent Over Rows

3 x 10

Upright Row

3 x 10

Back Extensions

3 x 20

DB Bicep Curl

3 x 10

Tricep Extensions

3 x 10

Bike Steady State

1 x 25:00

Flexibility

Band Stretch

Thursday

1 Week Beginner Speed Plyos General Strength: Week 1 Day 5

Prep

Dynamic Warmup

DB Walking Lunge

3 x 10

MB leg curl

3 x 10

Planks

3 x 1:00

Lateral Plank

3 x 30

SL Elevated Box Squat

3 x 10

RDL

3 x 10

PB Crunches

3 x 30

MB Rotations

3 x 20

4 Mile Run

1 x 4

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.

Time to take that first step!!

Any life change needs a habit, every habit needs a routine, every routine needs a behavior, every behavior starts with the first step.

Get 1 Week Beginner Speed Plyos General Strength

FAQs

Who is this training for?

This program is for the beginner athlete or for those returning from a long training hiatus, and will prepare the body for more strenuous training.

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 movements mixed in and super setted, capped-off with cardiovascular 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.