10 Week 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 intervals and sprints.
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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, intervals, sprints, and recovery that’s accessible and challenging for novice 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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Detailed, expert instruction
Yes-Coach Jason will hold you accountable and utilize his diverse training experience to provide the feedback you need to both know and grow.
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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 10-week program
Sunday
10 Week 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

B

Leg Extensions

3 x 10 @ 50 %

C

Iso-Lateral Leg Curl

3 x 10 @ 50 %

D

Lat Pulldowns

2 x 10 @ 60 %

E

Straight Bar Curls

3 x 10

F

Standing Calf Raise

3 x 12

G

MB Situps

2 x 25

H

MB Situp & Twist

2 x 25

I

Reverse Hyper

2 x 20

Flexibility

J

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
10 Week General Strength: Week 1 Day 2

Conditioning

A

20 Minute Elliptical Intervals #1

Time/Resistance/Strides per minute 3 min/8/150 2 min/12/180+ 2 min/14/180+ 2 min/15/180+ 1 min/10/150 1 min/15/180+ 1 min/10/150 1 min/16/180+ 2 min/10/150 2 min/14/180+ 3 min/10/150

Flexibility

B

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

C

Foam Roller

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

Tuesday
10 Week 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

Barbell Bench Press

3 x 15 @ 60 %

C

DB SA row

2 x 10 @ 60 %

D

Posterior Delt Raise

2 x 10

E

Big Gun Triceps

8, 6, 4, 8, 15

F

Choice Abs

4 x 50

G

Back Extensions

2 x 20

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
10 Week General Strength: Week 1 Day 4

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

Flexibility

B

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

C

Foam Roller

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

Thursday
10 Week 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

B

Leg Presses

3 x 15 @ 55 %

C

DB Incline Bench

3 x 15 @ 55 %

D

Iso-Lateral Leg Curl

3 x 10 @ 60 %

E

Lat Pulldowns

3 x 10 @ 50 %

F

Posterior Delt Raise

3 x 12

G

Supermans

1 x 20

H

Aquaman

1 x 10

Flexibility

I

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.

10 Week General Strength