4 Week Weight Room Olympic 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

benefit-image-0
Forged Stronger
Gain strength safely and effectively, targeting the upper body, lower body, and core, and eliminating asymmetries.
benefit-image-1
Faster
Increase aerobic and anaerobic cardiovascular efficiency with sprints, circuits, and intervals.
benefit-image-2
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
feature-icon
Access to Coach Jason
Our staff will answer your questions and provide feedback to help you achieve your goals.
feature-icon
Programming 5 days per week
Daily warmup, plyos, balance, strength, core, prehab, sprints, circuits, HIIT, and recovery that’s accessible and challenging for athletes.
feature-icon
Exercise Video Guidance
Instructional videos to demonstrate our library of exercises in order to help you execute your training accurately.
feature-icon
Team ADAPT
A goal-oriented community that will push and compete with you to motivate you to the best of your abilities.
feature-icon
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 banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
4 Week Weight Room Olympic 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

Power Cleans

4 x 6

B2

PB Lockout Roll

4 x 20

C1

KB Swings

3 x 15

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

PB Back Extensions

3 x 20

F1

Posterior Delt Raise

3 x 12

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 Weight Room Olympic 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

B

150yd Shuttle

8 x 30 @ 1:00

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

Tuesday
4 Week Weight Room Olympic 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

PB Leg Curl

3 x 15

C2

PB Prone Knee Tuck

3 x 15

D1

DB Stepup

3 x 10

D2

Lateral Planks w/ Leg Lift

3 x 15

E1

Bent Over Rows

3 x 10

E2

PB Aquaman

3 x 10

F1

3 Way Shoulder Raise

3 x 10

F2

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 Weight Room Olympic 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

8 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 Weight Room Olympic 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

Hang Cleans

3 x 6

B2

MB Lockout Roll

3 x 20

C1

DB RDL

3 x 12

C2

PB 3 Way Knees to Chest

3 x 5

D1

PB DB Bench Press

3 x 10

D2

KB Turkish Getups

3 x 5

E1

Pullups

3 x 12

E2

Band Rotations

3 x 20

F1

Band Post Delt

3 x 20

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. 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 sprints, circuits, and 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 Weight Room Olympic General Strength