4 Week DB/KB/Bike/Jump Rope 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, 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.
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, strength, core, circuits, aerobic cardio, 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/KB/Bike/Jump Rope 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 Walking Lunge

4 x 10

B2

V-Up

4 x 15

C1

DB SL RDL

3 x 10

C2

Wtd Russian Twist

3 x 20

D1

DB Lateral Squat

3 x 10

D2

Lateral Plank w/ Twist

3 x 15

E1

Glute Bridge Hold

3 x 1:00

E2

Aquaman

3 x 10

Circuit

F

8 sets: Line hops 20s -Front/back, lateral, SL lateral Split squat jump 6+6 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/KB/Bike/Jump Rope 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

4 x 10

B2

Pushup Hold w/ Reach

4 x 10

C1

DB Row

3 x 10

C2

Bicycle Crunch

3 x 15

D1

DB SA Shoulder Press

3 x 10

D2

Lateral Plank w/ Leg Up

3 x 30

E1

Posterior Delt Raise

3 x 10

E2

Chin Lift

3 x 20

Circuit

F

8 sets: Mountain climbers 15s Pushups 6x Burpees 5x Rest 45s

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/KB/Bike/Jump Rope 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

B

Bike Steady State

1 x 30:00

Recovery

C

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/KB/Bike/Jump Rope 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

DB Split Squat

4 x 10

B2

4 Limb Pushup Hold

4 x 15

C1

DB RDL

3 x 12

C2

Crunches

3 x 40

D1

DB Cross Behind Lunge

3 x 10

D2

Cross-over Crunches

3 x 25

E1

SL Glute Bridge Hold

3 x 30

E2

Supermans

3 x 20

Circuit

F

5 sets: High knees 15s Pushups 6x Jump rope 30s Rest 45s

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/KB/Bike/Jump Rope 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 Bench Presses

4 x 10

B2

Pushup Hold w/ Wing

4 x 10

C1

DB pushup row

3 x 10

C2

Dying Bug

3 x 15

D1

Pushup T-Hold w/ Rotation

3 x 10

D2

Lateral Planks w/ Leg Lift

3 x 15

E1

DB Upright Row

3 x 10

E2

Wtd situps

3 x 25

F1

3 Way Shoulder Raise

3 x 10

F2

Swimming on Knees

3 x 20

G

Choice Intervals

10 x 30 @ 30

Recovery

H

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. 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 movements super setted, with cardiovascular circuits, steady state, 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/KB/Bike/Jump Rope General Strength