Resilient Warrior

Modern Athlete Strength

Coaches
Brian, Susan Lopez and Jamie Mraz

Our 4 week program provides 6x/week strength and conditioning training, 3x/week mobility, and weekly nutritional guidance.

100% of the proceeds go to support Project Resilience and their fight to combat symptoms of Post Traumatic Stress experienced by members of the military, first responders, and LEOs.

Skill level required for the programmer: beginner to intermediate

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Train with a Community
Resilient Warrior begins on June 6th. We will do this as a group so we can get to know you guys and offer real-time coaching throughout the program. Join a group of kick ass, like-minded individuals. This program can challenge lifters of any skill level. This is the perfect place to either get started, or break through a plateau on the way to your next PR.
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No Limit Access to Coaches
Included with the price of this program is access to strength and conditioning coaches, a Doctor of Physical Therapy, and a Registered Dietitian. Take advantage of the community forum to get all your questions answered and receive real-time coaching throughout the program.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.
Equipment
Recommended
Barbell, Weights, Bands
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A

300 Yard Shuttle

B

Back Squat

3 x 5

C

Overhead Press

3 x 5

D1

Goblet Squat

3 x 10

D2

Seated DB Calf Raise

3 x 1

E1

Push Press

1 x 3:00

E2

Bodyweight Bulgarian Split Squat

1 x 4:00

E3

Rowing

1 x 5:00

F1

Shoulder CAR

1 x 5

F2

Scapular CAR

1 x 10

F3

Shoulder Axial Rotation

2 x 15

F4

Prone Shoulder Swimmer

2 x 5

Monday
Week 1 Day 2

A1

Deadlift

3 x 5

A2

Strict Bodyweight Pull-Up

3 x MAX

B

DB Step Up

3 x 5

C1

Straight Arm Pulldown

3 x 15

C2

MedBall Seated Throw

3 x 10

D1

Banded Pushup

5 x 10

D2

Russian KB Swing

5 x 20

D3

Jump Rope

5 x 50

Tuesday
Week 1 Day 3

A

Cardio

1 x 20:00

B1

Dead Bug

1 x 1:00

B2

Paloff Press

1 x 10

B3

Pillar to Press Up

1 x 10

B4

Captain Morgan Side Plank

1 x 0:30

C1

Kneeling Cat/Camel

1 x 10

C2

Kneeling Thoracic 1/4 CAR

1 x 10

C3

90/90 Spinal Rotations

1 x 10

C4

Half Kneeling Spinal Rotation

1 x 3

Wednesday
Week 1 Day 4

A

Back Squat

3 x 5

B

Bench Press

3 x 5

C1

Banded Hammer Curl

3 x 1:00

C2

Banded Tricep Extension

3 x 20

Circuit

D

Row 1k - then - 10, 8, 6, 4, 2 - Banded Push-Up 25m Lunge (After each round of push-ups) - then - Row 1k

Thursday
Week 1 Day 5

A

Power Clean

5 x 3

B

Chin-Up

3 x MAX

C1

DB Shrug

3 x 12

C2

Single Arm Rear Delt Fly

3 x 15

Circuit

D

3 Rounds For Time Bike/Row 12 Cals 9 Dual KB Power Cleans 6 Dual KB Burpees 3 Dual KB Front Rack Lunges (Each Leg)

E1

90/90 Hip ER Lift Off

2 x 10

E2

90/90 Lift Off With Rotation

2 x 10

E3

Half Kneeling Hip CAR

1 x 5

E4

Hip Airplanes

1 x 10

Friday
Week 1 Day 6

Circuit

A

800m Sandbag Run (Switch as necessary b/w partners) -then- 3 Rounds of: 20 Sandbag Ground to Overhead 10 Sandbag Thrusters 6 (Total) Alternating Sandbag Get-Ups -then- 800m Sandbag Run (Switch as necessary) - Each person will complete all reps from all three rounds, but only one partner can work at a time. - During Round 1, while one partner works the other will hold a Wall Sit - During Round 2, while one partner works the other will hold a plank - During Round 3, while one partner works the other conducts Jump Rope Single Unders - Each partner must complete all reps in a round before moving on to the next. - If done individually then conduct 400m runs before and after and eliminate the extra work by the individual not completing reps.

Saturday
Week 2 Day 0

A

Mobility Intro

B

Nutrition and Mental Health

Coaches
coach-avatar Brian

Brian is a Power Athlete Block One Coach and current member of the Armed Forces

coach-avatar Susan Lopez

Susan is a Registered Dietitian and works with members of the military through the H2F program

coach-avatar Jamie Mraz

Jamie is a Doctor of Physical Therapy and works with members of the military through the H2F program.

Resilient Warrior