4 Week Facility General Strength: Training by Guerrilla Staff in TrainHeroic

Guerrilla Athlete

General Fitness
Coach
Guerrilla Staff

Features
5 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, and improved change of direction with agility training.
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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 5 days per week
Daily warmup, balance, strength, plyos, core, prehab, agility, sprints, HIIT, circuits, 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 Facility 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

DB/Bosu Squat

4 x 10

B2

PB Lockout Roll

4 x 20

C1

DB SL RDL

3 x 10

C2

MB V-Up

3 x 15

D1

PB DB SA Bench Press

3 x 10

D2

Lateral Plank w/ Twist

3 x 15

E1

DB SA row

3 x 10

E2

Back Extensions

3 x 20

F1

TRX Y-T-M

3 x 6

F2

Pushup Hold

3 x 1:00

Circuit

G

8 sets: Line hops: Front to back Side to side SL side to side 20s Split squat jump 6+6 Rest 30s

Flexibility

H

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 Facility General Strength: Week 1 Day 2

Agility

A

Agility #7

Speed ladder Marching 1x 2 in each 1x 1 in each 1x High knee running 1x Run in 1x Sprint out 1x Side right in 1x Side left in 1x Lateral shuffle 1x High knee lateral run 1x 2 in 1 out 1x 2 in 2 out 1x Lateral 2 in 2 out 1x Leg in front 1x Leg behind 1x Carioca 1x Ali shuffle 1x Pivot drill 1x 180 degree turn 1x Zig zag 1x Crossover shuffle 1x Zig zag crossover shuffle 1x Inside/outside cutting 1x Forward hops 1x Backward hops 1x Side hops 1x Hopscotch 1x 2 in 1 out hops 1x 2 in 2 outs 1x 2 in 2 out hops 1x Ski jumps 1x Slalom ski jumps 1x Backward ski jumps 1x

B1

Speed Ladder Marching

1 x 1

B2

Speed Ladder Run In

1 x 1

B3

Speed Ladder Sprint Out

1 x 1

B4

Speed Ladder Side Right In

1 x 1

B5

Speed Ladder Side Left In

1 x 1

B6

Speed Ladder Leg Behind

1 x 1

B7

Speed Ladder Crossover Shuffle

1 x 1

B8

Speed Ladder Inside/Outside Cutting

1 x 1

C1

Squat Jumps

2 x 5

C2

Standing Long Jump

2 x 5

C3

Skate Jumps

2 x 5

D1

4 Corner Carioca Drill

1 x 2

D2

W Drill

1 x 2

D3

X Drill

1 x 2

E

150yd Shuttle

6 x 30 @ 1:00

Flexibility

F

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

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 Facility 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

KB Clean and Press

3 x 6

B2

Pushup Hold w/ Reach

3 x 10

C1

Glute Ham Raise

3 x 15

C2

TRX knees to chest

3 x 15

D1

DB Stepup

3 x 10

D2

Lateral Planks w/ Leg Lift

3 x 15

E1

TRX/Bosu Pullups

3 x 10

E2

PB Aquaman

3 x 10

F1

3 Way Shoulder Raise

3 x 10

F2

TRX Oblique Leg Raise

3 x 10

Circuit

G

5 sets: High knees 15s Pushups 6x Speed jumps 5x -Start in standing position. Do a 1/4 squat, jump as high as possible, and repeat quickly off of the ground. Rest 45s

Recovery

H

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 Facility 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

B

400m Sprint

6 x 1:25 @ 3:00

Flexibility

C

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

Recovery

D

Foam Roller

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

Thursday
4 Week Facility 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 Cross Behind Lunge

3 x 10

B2

MB Lockout Roll

3 x 20

C1

DB RDL

3 x 12

C2

TRX 3 Way Knees to Chest

3 x 5

D1

PB DB Bench Press

3 x 10

D2

Lateral Plank w/ Top Leg Down

3 x 30

E1

Pullups

3 x 12

E2

Band Rotations

3 x 20

F1

TRX X

3 x 10

F2

Straight Leg PB Exchange

3 x 10

G

Choice Intervals

10 x 30 @ 30

Flexibility

H

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

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, as well as improved change of direction and overall athleticism. 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 interval training, circuits, sprints, 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 Facility General Strength