4 Week PB/DB/MB 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

$60

Get 4 Week PB/DB/MB General Strength

Forged Stronger

Gain strength safely and effectively, targeting the upper body, lower body, and core, and eliminating asymmetries.

Faster

Increase aerobic and anaerobic cardiovascular efficiency with intervals.

Prepare for Advanced Training

This program will set you up for either a power phase, utilizing the increased strength to move a heavier weight as quickly as possible, or an endurance phase, giving you the ability to move a heavier weight over increased reps and/or time.

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, balance, core, HIIT, and recovery that’s accessible and challenging for 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 4-week program

Sunday

4 Week PB/DB/MB 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 Stepup

4 x 10

Straight Leg PB Exchange

4 x 10

DB SL RDL

3 x 10

Wtd Russian Twist

3 x 20

DB Lateral Squat

3 x 10

Lateral Plank w/ Twist

3 x 15

Glute Bridge Hold

3 x 1:00

PB Aquaman

3 x 10

Choice Intervals

10 x 30 @ 30

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

4 Week PB/DB/MB General Strength: Week 1 Day 2

Prep

Dynamic Warmup

DB SA Bench Press

4 x 10

Pushup Hold w/ Reach

4 x 10

DB Row

3 x 10

Bicycle Crunch

3 x 20

DB SA Shoulder Press

3 x 10

Supine PB MB Rotation

3 x 20

Posterior Delt Raise

3 x 10

Chin Lift

3 x 20

Choice Intervals

Recovery

Foam Roller

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

Tuesday

4 Week PB/DB/MB General Strength: Week 1 Day 3

Prep

Dynamic Warmup

Choice Aerobic Cardio

1 x 30:00

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

4 Week PB/DB/MB General Strength: Week 1 Day 4

Prep

Dynamic Warmup

DB Squat

4 x 10

4 Limb Pushup Hold

4 x 15

DB RDL

3 x 10

MB crunches

3 x 40

DB Cross Behind Lunge

3 x 10

MB Crossover Crunches

3 x 25

SL Glute Bridge Hold

3 x 30

Supermans

3 x 20

Choice Intervals

8 x 30 @ 30

Flexibility

Band Stretch

Thursday

4 Week PB/DB/MB General Strength: Week 1 Day 5

Prep

Dynamic Warmup

PB DB Bench Press

4 x 10

Pushup Hold w/ Wing

4 x 10

DB pushup row

3 x 10

PB Dying Bug

3 x 15

Pushup T-Hold w/ Rotation

3 x 10

Oblique Leg Raise

3 x 10

DB Upright Row

3 x 10

Wtd situps

3 x 25

3 Way Shoulder Raise

3 x 10

Pause Swimming on Knees

3 x 20

Choice Intervals

10 x 30 @ 30

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 strength and cardiovascular capabilities. This will also increase resiliency, decreasing the likelihood for injury.

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 and balance movements super setted, with cardiovascular 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.