ORKA-DENSITY-TRAINING V1: Training by Cody Frey in TrainHeroic

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

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! 

Features
5 sessions per week
Must use TrainHeroic 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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Muscle Hypertrophy
Hypertrophy is just a word for building bigger muscles. Do more volume build bigger guns. Do more volume build a bigger engine. Thats it. KISS.
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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. Many of the exercises use a dumbbell, and the barbell exercises could be swapped out for dumbbell versions if so desired.
Features
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Programming 5 days per week
3 Weight Training Days and 2 structural balance/ Active recovery days.
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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 8-week program
Sunday
Week 1 Day 1

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

Monday
Week 1 Day 2

A

Walk

3 x 10:00

B

Rowing

1 x 60:00

C

Foam Roll

Tuesday
Week 1 Day 3

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

Wednesday
Week 1 Day 4

A

Assault Bike

1 x 10:00

B

1/2 Turkish Get Up

1 x 100

C

Assault Bike

1 x 10:00

Thursday
Week 1 Day 5

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

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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