6 Week SL/SA/Core/Cardio 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 injury to the affected limb.
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Faster
Increase aerobic and anaerobic cardiovascular efficiency with steady state 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. This will also prepare you to move on from rehabilitation to performance.
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, core, prehab, steady state, 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 6-week program
Sunday
6 Week SL/SA/Core/Cardio 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

PB SL Squat

3 x 10

B2

Push Throughs

3 x 50

C1

Elevated SL Glute Bridge

4 x 10

C2

Lateral Heel Touches

4 x 25

D1

SL Press

3 x 10

D2

6"

3 x 1:00

E1

PB SL Curl

3 x 10

E2

Cross-over Crunches

3 x 25

E3

SL Glute Bridge Hold

3 x 30

F

Rower

1 x 2000

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
6 Week SL/SA/Core/Cardio 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

DB SA Bench Press

3 x 10

B2

Crunches

3 x 40

C1

Hammer SA Low Row

4 x 10

C2

Side Crunches

4 x 25

D1

DB SA Shoulder Press

3 x 10

D2

Half Boat

3 x 1:00

E1

PB Hold

3 x 1:00

E2

Situp & Punch

3 x 25

E3

Chin Lift

3 x 20

F

UBE

8 x 1:00 @ 1:00

Recovery

G

Foam Roller

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

Tuesday
6 Week SL/SA/Core/Cardio General Strength: Week 1 Day 3

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

Wednesday
6 Week SL/SA/Core/Cardio 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

Bear Squat

3 x 10

B2

Toe Touches

3 x 30

C1

PB SL Glute Bridge

4 x 10

C2

Lateral Lying Side Lifts

4 x 20

D1

SL Elevated Box Squat

3 x 10

D2

Full Boat

3 x 1:00

E1

MB leg curl

3 x 10

E2

Situp & Twist

3 x 20

E3

Sky Diver

3 x 20

F

Endless Rope Low Resistance

8 x 30 @ 30

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
6 Week SL/SA/Core/Cardio 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

DB SA Incline Bench

3 x 10

B2

Situps

3 x 25

C1

Lat Pulldowns

4 x 10

C2

MB Side Crunches

4 x 25

D1

PB DB SA Front Raise

3 x 10

D2

Seated Iron Cross

3 x 1:00

E1

Bench Trap Raise

3 x 1:00

E2

Hanging Straight Leg Raises

3 x 20

E3

Supermans

3 x 20

F

Ski Erg

10 x 30 @ 30

Recovery

G

Foam Roller

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

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. The main focus of this program is upper and lower body recovery, and will also increase resiliency, decreasing the likelihood for further 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 steady state 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.
6 Week SL/SA/Core/Cardio General Strength