ORKA ATHLETICS
General Fitness, First Responders, Law Enforcement, Tactical / Military, Miscellaneous, Field Sports, Power Sports , Multi-sport, BodybuildingORKA DENSITY TRAINING V1
This is an 8-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.
The program begins off fairly easy and ramps up the volume and intensity as the weeks progress. All the while you will be putting on size in all the right places and your aerobic threshold will shoot through the roof.
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. Or for someone who has completed one of ORKA's Beginner programs and is ready to ramp up their training.
-8Week 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!
Features5 sessions per week
Must use TrainHeroic app to view and log training
Program Training
A
Agile 8
B1
Goblet Squat
1 x 5:00 @ 2
B2
Incline DB Bench Press
1 x 5:00 @ 2
C1
Incline DB Row
1 x 5:00 @ 2
C2
DB Single Leg RDL
1 x 5:00 @ 2
D1
Close Grip Bench Press
1 x 5:00 @ 2
D2
Horizontal Row
1 x 5:00 @ 2
E
Side Plank
3 x 1:00
F
Foam Roll
A
Walk
3 x 10:00
B
Rowing
1 x 60:00
C
Foam Roll
A
Agile 8
B1
Goblet Squat
1 x 5:00 @ 2
B2
Incline DB Bench Press
1 x 5:00 @ 2
C1
Incline DB Row
1 x 5:00 @ 2
C2
DB Single Leg RDL
1 x 5:00 @ 2
D1
Close Grip Bench Press
1 x 5:00 @ 2
D2
Horizontal Row
1 x 5:00 @ 2
E
Side Plank
3 x 1:00
F
Foam Roll
A
Assault Bike
1 x 10:00
B
1/2 Turkish Get Up
1 x 100
C
Assault Bike
1 x 10:00
A
Agile 8
B1
Goblet Squat
1 x 5:00 @ 2
B2
Incline DB Bench Press
1 x 5:00 @ 2
C1
Incline DB Row
1 x 5:00 @ 2
C2
DB Single Leg RDL
1 x 5:00 @ 2
D1
Close Grip Bench Press
1 x 5:00 @ 2
D2
Horizontal Row
1 x 5:00 @ 2
E
Side Plank
3 x 1:00
F
Foam Roll
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
