ORKA ATHLETICS

General Fitness, Multi-sport, Youth Sports, Strength & Conditioning
Coach
Cody Frey

This is ORKA's version of the famous 1x20 method designed by Dr. Yessis. This is the perfect program for athletes of all ages, especially beginners in the weight room, or for those that know they need to lift weights but do not enjoy it.  

Who should use this program? Everyone That is using the weight room as a means to improve their fitness outside the weight room.

If you did a classic 3 x 10 routines you can do 6-8 exercises in a 1 hr period. With the 1 x 20 method, you are hitting every joint, sometimes multiple times in 1 hr period 3 days a week. The result is a better performance, that transfers to your sport. 

Off-Season Athletes & Athletes coming off an injury

This program is low intensity and allows the body to recover and rejuvenate. You will feel better and be building a great base that makes you stronger. 

Long Layoffs

Athletes, Beggniners, and General Fitness enthusiasts who have been forced to take a long lay off from regular exercise. This program is great as it allows you to train the whole body in a very time-efficient means. 

Features
3 sessions per week
Must use App app to view and log training
Program Training
$35
Get Weekend Warrior
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Injury Prevention
Because you are not doing a 3 x10 workout system geared towards a few body parts you will build real structural balance. Allowing you to work every joint and prepare for the season stronger than ever before.
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Zero Drawbacks
Certain exercises are often times put to the wayside due to limited time. Nobody could do a 3x10 total body workout for every joint and be able to practice the next day. This Program allows you to develop strength in lacking areas without sacrificing strength gains in other areas.
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Muscle Endurance
Muscle endurance has real-world transfer to sport and everyday life. Stop powerlifting or bodybuilding for sport when your training age is that of an infant. Instead build a solid root system that will allow you to move up the strength tree with all of its different branches in the future.
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Balance
Don't let the gym take away from your true passion which is your sport. Whether that is climbing, or tearing up some single track your fitness program should not leave you debilitated that you can longer get and play.
Features
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Programming 3 days per week
3 days a week of Fullbody Training. Plenty of opportunities to add in sport-specific training on your off 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
GymBandsDumbbellsBarbellWeights
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A1

Air Bike

3 x 1:00

A2

Bear Crawl

3 x 25

A3

Wall Squat

3 x 5

A4

Dead Hang

3 x MAX

B

Trap Bar Deadlift

1 x 20 @ 6

C

Goblet Cossack Squat

1 x 20 @ 6

D

Ring Rows

1 x 20 @ 6

E

DB Floor Press

1 x 20 @ 6

F

Banded Hip Thrust

1 x 20 @ 6

G

Bulgarian Split Squat

1 x 20 @ 6

H

Standing Arnold Press

1 x 20

I

Banded Good Morning

1 x 20 @ 6

J

Lat Pulldown

1 x 20 @ 6

K

1-Leg Romanian Deadlift

1 x 20

L

Strict Dip

1 x 20 @ 6

M

Banded Leg Extension

1 x 20 @ 6

N

Seated Banded Leg Curls

1 x 20

O

Alternating Dead Bug

1 x 20

P

Lu Raises

1 x 20

Q

Back Extension With Rotation

1 x 20 @ 6

R

DB Reverse Fly

1 x 20

S

1/2 Turkish Get Up

1 x 20

T

DB External Rotation off Knee

1 x 20

U

GHD Hip Extension

1 x 20 @ 6

V

Banded Chop

1 x 20 @ 6

W

Incline DB Row

1 x 20 @ 6

X

Barbell Preacher Curl

1 x 20

Y

Banded Tricep Pushdown

1 x 20

Z

Plate Pinches

1 x 20 @ 6

[

Calf Raise

1 x 20

Monday
60 MIN CARDIO Sport

A

Rowing

1 x 60:00

Tuesday
Week 1 Day 3

A1

Air Bike

3 x 1:00

A2

Bear Crawl

3 x 25

A3

Wall Squat

3 x 5

A4

Dead Hang

3 x MAX

B

Trap Bar Deadlift

1 x 20 @ 7

C

Goblet Cossack Squat

1 x 20 @ 7

D

Ring Rows

1 x 20 @ 7

E

DB Floor Press

1 x 20 @ 7

F

Banded Hip Thrust

1 x 20 @ 7

G

Bulgarian Split Squat

1 x 20 @ 7

H

Standing Arnold Press

1 x 20 @ 7

I

Banded Good Morning

1 x 20 @ 7

J

Lat Pulldown

1 x 20 @ 7

K

1-Leg Romanian Deadlift

1 x 20 @ 7

L

Strict Dip

1 x 20 @ 7

M

Banded Leg Extension

1 x 20 @ 7

N

Seated Banded Leg Curls

1 x 20 @ 7

O

Alternating Dead Bug

1 x 20 @ 7

P

Lu Raises

1 x 20 @ 7

Q

Back Extension With Rotation

1 x 20 @ 7

R

DB Reverse Fly

1 x 20 @ 7

S

1/2 Turkish Get Up

1 x 20 @ 7

T

DB External Rotation off Knee

1 x 20 @ 7

U

GHD Hip Extension

1 x 20 @ 7

V

Banded Chop

1 x 20 @ 7

W

Incline DB Row

1 x 20 @ 7

X

Barbell Preacher Curl

1 x 20 @ 7

Y

Banded Tricep Pushdown

1 x 20 @ 7

Z

Plate Pinches

1 x 20 @ 7

[

Calf Raise

1 x 20 @ 7

Wednesday
Anaerobic lactic Power 2

A

Agile 8

B

Rowing

1 x 10:00

C

Air Bike

6 x 0:20 @ 2:00

D

Rowing

1 x 10:00

E

Foam Roll

Thursday
Week 1 Day 5

A1

Air Bike

3 x 1:00

A2

Bear Crawl

3 x 25

A3

Wall Squat

3 x 5

A4

Dead Hang

3 x MAX

B

Trap Bar Deadlift

1 x 20 @ 9

C

Goblet Cossack Squat

1 x 20 @ 9

D

Ring Rows

1 x 20 @ 9

E

DB Floor Press

1 x 20 @ 9

F

Banded Hip Thrust

1 x 20 @ 9

G

Bulgarian Split Squat

1 x 20 @ 9

H

Standing Arnold Press

1 x 20 @ 9

I

Banded Good Morning

1 x 20 @ 9

J

Lat Pulldown

1 x 20 @ 9

K

1-Leg Romanian Deadlift

1 x 20 @ 9

L

Strict Dip

1 x 20 @ 9

M

Banded Leg Extension

1 x 20 @ 9

N

Seated Banded Leg Curls

1 x 20 @ 9

O

Alternating Dead Bug

1 x 20 @ 9

P

Lu Raises

1 x 20 @ 9

Q

Back Extension With Rotation

1 x 20 @ 9

R

DB Reverse Fly

1 x 20 @ 9

S

1/2 Turkish Get Up

1 x 20 @ 9

T

DB External Rotation off Knee

1 x 20 @ 9

U

GHD Hip Extension

1 x 20 @ 9

V

Banded Chop

1 x 20 @ 9

W

Incline DB Row

1 x 20 @ 9

X

Barbell Preacher Curl

1 x 20 @ 9

Y

Banded Tricep Pushdown

1 x 20 @ 9

Z

Plate Pinches

1 x 20 @ 9

[

Calf Raise

1 x 20 @ 9

Friday
60 MIN CARDIO

A

Rowing

2 x 15:00

Coach
More from ORKA ATHLETICS
coach-avatar Cody Frey

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Be Stronger

Get stronger and better prepared than ever.

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FAQs
Will I Get Stronger?
As long as you use the RPE scale correctly you will get stronger.
Can I still practice using this program?
Yes. You will not feel an overwhelming amount of DOMS like other training programs preventing you from working on the technical aspect of your sport.

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