4 Week DB/PB/TRX/MB/GHD/Treadmill/Ropes General Strength: Training by Guerrilla Staff in TrainHeroic

Guerrilla Athlete

General Fitness
Coach
Guerrilla Staff

Features
6 sessions per week
Must use TrainHeroic app to view and log training
Program Training

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Forged Stronger
Gain strength safely and effectively, targeting the upper body, lower body, and core, and eliminating asymmetries.
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Faster
Increase aerobic and anaerobic cardiovascular efficiency with circuits, sprints, and intervals.
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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
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Access to Coach Jason
Our staff will answer your questions and provide feedback to help you achieve your goals.
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Programming 6 days per week
Daily warmup, strength, balance, core, prehab, plyos, agility, circuits, sprints, HIIT, and recovery that’s accessible and challenging for athletes.
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Exercise Video Guidance
Instructional videos to demonstrate our library of exercises in order to help you execute your training accurately.
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Team ADAPT
A goal-oriented community that will push and compete with you to motivate you to the best of your abilities.
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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.
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Sample Week
Week 1 of 4-week program
Sunday
4 Week DB/PB/TRX/MB/GHD/Treadmill/Ropes General Strength: 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

TRX Cross Behind Squat

4 x 10

B2

PB Prone Knee Tuck

4 x 15

C1

DB RDL

3 x 10

C2

Lateral Plank w/ Twist

3 x 15

D1

DB Lunge

3 x 10

D2

MB Lockout Roll

3 x 20

E1

PB Leg Curl

3 x 15

E2

PB Reverse Hyper

3 x 20

Circuit

F

8 sets: Mountain climber 15s Pushups 5x Bear crawl 15yd Rest 30s

Flexibility

G

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 DB/PB/TRX/MB/GHD/Treadmill/Ropes General Strength: Week 1 Day 2

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

PB DB SA Bench Press

3 x 10

B2

MB V-Up

3 x 15

C1

DB SA row

3 x 10

C2

TRX Body Saw

3 x 15

D1

TRX T-I-Y

3 x 5

D2

Supine PB MB Rotation

3 x 20

E1

Wide Grip Pullups

3 x 10

E2

Reverse Hyper

3 x 20

F

Quick Feet Drill

Recovery

G

Foam Roller

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

Tuesday
4 Week DB/PB/TRX/MB/GHD/Treadmill/Ropes General Strength: 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

Speed Jumps

2 x 3

B2

Broad Jumps

2 x 3

B3

Lateral Broad Jumps

2 x 3

C1

4 Corner Carioca Drill

1 x 2

C2

Pro Agility Drill

1 x 2

D

150yd Shuttle

3 x 30 @ 1:00

Recovery

E

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 DB/PB/TRX/MB/GHD/Treadmill/Ropes General Strength: Week 1 Day 4

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

TRX SL Squat

4 x 10

B2

DB diagonal leg raise

4 x 15

C1

TRX Leg Curl

3 x 10

C2

Wtd Russian Twist

3 x 20

D1

DB Reverse Lunge

3 x 10

D2

PB Lockout Roll

3 x 20

E1

PB SL Curl

3 x 10

E2

PB Aquaman

3 x 10

Circuit

F

8 sets: Line hops 20s Burpee 10x Rest 30s

Flexibility

G

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

Thursday
4 Week DB/PB/TRX/MB/GHD/Treadmill/Ropes General Strength: 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

TRX Pushup

4 x 15

B2

TRX 3 Way Knees to Chest

4 x 5

C1

TRX Row

3 x 15

C2

PB Lateral Shift

3 x 15

D1

TRX Y-T-M

3 x 5

D2

Pushup Hold w/ Reach

3 x 10

E1

TRX Pullups

3 x 10

E2

PB Superman

3 x 20

F1

Treadmill Run 10 mph or Faster

8 x 20

F2

Treadmill Jog 5.5 mph

8 x 40

Recovery

G

Foam Roller

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

Friday
4 Week DB/PB/TRX/MB/GHD/Treadmill/Ropes General Strength: Week 1 Day 6

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

Recovery

B

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

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 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, balance/functional, and injury prevention movements super setted, with cardiovascular circuits, sprints, 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.
4 Week DB/PB/TRX/MB/GHD/Treadmill/Ropes General Strength