ORKA ATHLETICS

General Fitness, First Responders, Law Enforcement, Tactical / Military, Miscellaneous, Field Sports, Power Sports , Multi-sport, Bodybuilding
Coach
Cody Frey

ORKA DENSITY TRAINING V1

Are You looking to Get Bigger, Stronger, and have the aerobic base to move that muscle? Enter Density Training

This is a 4-week program that will allow you to build an aerobic base, size, capillary density, and GPP. Without endless cardio or mind-numbing burpees. Get in the best shape of your life, with the body you want. 

The benefit of this program is that its beauty is its simplicity. 

The Concept was originally designed by Charles Staley however this is very different than his original design. 

Your job is simple just follow the program and bring your mental game to the gym every day. The program will do the rest. This is a great program for someone who has had a long layoff. i.e 6months or more. As you will be able to quickly rebuild what was lost. 

-4Week Program (Broken up into 3 Weight Training Days Generally M/W/F and 2 Tue/Thur structural balance and Conditioning days)

-Primal Movements = Functional Carryover (Warning Completing this program may result in more phone calls to help with moving). 

-Build a solid base that will allow you to recover faster, do more volume, and gain more strength. Overall it's fun! 

Features
6 sessions per week
Must use App app to view and log training
Program Training
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Build a Better Engine
The aerobic system can be built in various ways. 1000 Burpees, or a Marathon. However, it generally gets in the way of putting on muscle size. This program builds your engine with weight training. Designed to take someone from a small 3 cylinder engine and turn them into a big bad V8 that is ready for anything.
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Do More Work
Muscle Hypertrophy is just a word for building bigger muscles. The one common rule for getting bigger is to do more work (Volume) than you did before. Thats it, DO MORE WORK. The more work you do the bigger you will get (Eat to Get Big) and the more efficient your cardio system gets.
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Garage Gym
Ideally, this program is best utilized in a gym. However, I wrote this with the intention that some of you may be utilizing this program inside their own garage gym. Each exercise gives the user the option of alternate exercises.
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Extensive or Accumulation
This is a great program to place in the extensive phase. This is the phase where you do more volume, build a GPP base, and increase the cardiovascular system. All of this leads to better recovery and performance as you move up the pyramid.
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 6 days per week
3 Weight Training Days and 2 structural balance/ Active recovery days.
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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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Delivered through TrainHeroic
Sweating over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
GymBarbellDumbbellsKettlebellsBenchSquat RackBands
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Sample Week
Week 1 of 4-week program
Sunday
Lower A1 

A

Agile 8

Warmup

B

Air Squat 2x10 Wall Squat 2x5 Goblet Squat 2x10 Light-Med Weight Walking Lunges 2x20steps Russian KB swings 2x 25swings Then: Box Jumps 1x10

C1

Front Squat

1 x 15:00 @ 5

C2

Lying Leg Curl

1 x 15:00 @ 5

D1

DB Reverse Lunge

1 x 15:00 @ 5

D2

DB Step-Ups

1 x 15:00 @ 5

E1

Spring Ankle #1

3 x 60

E2

Side Plank

3 x 1:00

F

Foam Roll

Monday
60 MIN CARDIO +TGU+ KB EMOM+ T-Flow

A

Air Bike

1 x 10:00

B

Turkish Get Up

1 x 10:00

C

Russian KB Swing

1 x 1:00 @ 10

D

Air Bike

1 x 10:00

E

Thoracic Flow

Tuesday
Upper B1

A

Agile 8

Warmup

B

Thoracic Rotation 2x10 Lock Big Shoulder 3 2x25 Hindu Pushup 2xMAX BirdDog 2x6-12reps Banded Pull Apart's x80reps broken up however

C1

Pull-Up

1 x 15:00 @ 5

C2

Bench Press

1 x 15:00 @ 5

D1

Hang Clean

1 x 15:00 @ 5

D2

Push Press

1 x 15:00 @ 5

E

DB Arc Row

3 x 10:00

F

Reverse Plank

3 x 1:00

G

Foam Roll

Wednesday
GPP/Recovery

A1

Rowing

1 x 5:00

A2

Air Bike

1 x 5:00

A3

Light Jog

1 x 5:00

B

Thoracic Flow

C

Foam Roll

Thursday
Lower A1 

A

Agile 8

Warmup

B

Air Squat 2x10 Wall Squat 2x5 Goblet Squat 2x10 Light-Med Weight Walking Lunges 2x20steps Russian KB swings 2x 25swings Then: Box Jumps 1x10

C1

Front Squat

1 x 15:00 @ 5

C2

Lying Leg Curl

1 x 15:00 @ 5

D1

DB Reverse Lunge

1 x 15:00 @ 5

D2

DB Step-Ups

1 x 15:00 @ 5

E1

Spring Ankle #1

3 x 60

E2

Side Plank

3 x 1:00

F

Foam Roll

Friday
Walk

A

Walk

1 x 60:00

B

Thoracic Flow

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Cardio & Hypertrophy

Cardio and Muscle Hypertrophy can coincide together. The Functional Carryover of this program can not be understated. Especially for those that use their fitness for work, life, and recreation. I think you will be surprised with the results.

Get ORKA-DENSITY-TRAINING V1
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ORKA-DENSITY-TRAINING V1