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

$30

Get Resilient Warrior

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.

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

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

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

Sample Week

Week 1 of 4-week program

Sunday

Week 1 Day 1

300 Yard Shuttle

Back Squat

3 x 5

Overhead Press

3 x 5

Goblet Squat

3 x 10

Seated DB Calf Raise

3 x 1

Push Press

1 x 3:00

Bodyweight Bulgarian Split Squat

1 x 4:00

Rowing

1 x 5:00

Shoulder CAR

1 x 5

Scapular CAR

1 x 10

Shoulder Axial Rotation

2 x 15

Prone Shoulder Swimmer

2 x 5

Monday

Week 1 Day 2

Deadlift

3 x 5

Strict Bodyweight Pull-Up

3 x MAX

DB Step Up

3 x 5

Straight Arm Pulldown

3 x 15

MedBall Seated Throw

3 x 10

Banded Pushup

5 x 10

Russian KB Swing

5 x 20

Jump Rope

5 x 50

Tuesday

Week 1 Day 3

Cardio

1 x 20:00

Dead Bug

1 x 1:00

Paloff Press

1 x 10

Pillar to Press Up

1 x 10

Captain Morgan Side Plank

1 x 0:30

Kneeling Cat/Camel

1 x 10

Kneeling Thoracic 1/4 CAR

1 x 10

90/90 Spinal Rotations

1 x 10

Half Kneeling Spinal Rotation

1 x 3

Wednesday

Week 1 Day 4

Back Squat

3 x 5

Bench Press

3 x 5

Banded Hammer Curl

3 x 1:00

Banded Tricep Extension

3 x 20

Circuit

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

Power Clean

5 x 3

Chin-Up

3 x MAX

DB Shrug

3 x 12

Single Arm Rear Delt Fly

3 x 15

Circuit

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)

90/90 Hip ER Lift Off

2 x 10

90/90 Lift Off With Rotation

2 x 10

Half Kneeling Hip CAR

1 x 5

Hip Airplanes

1 x 10

Friday

Week 1 Day 6

Circuit

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

Mobility Intro

Nutrition and Mental Health

Coaches