ORKA ATHLETICS

Tactical, Tactical / Military, Law Enforcement, General Fitness, Field Sports, First Responders, Multi-sport, Youth Sports, Functional Training, Bodybuilding
Coach
Cody Frey

This program is all about building Muscle Endurance while keeping your quality of movement extremely high.

If you are coming off a long lay off. Need to reload or just new to lifting this is a great place to start before moving on to on of our accumulation programs. 

A great place for anyone to start is with a traditional 3 x10 workout. However, there are some downsides to using the classic 3x10. As the set progresses the rate of force decreases. Meaning your power output or velocity of the bar slows down. One way to prevent this is with the use of Extended sets.

An extended set is nothing more than taking a break during the set and then continuing on.

The Program is written with the idea that the user knows their way around the weight room and has had some practice with various movements. Each exercise is merely a recommendation and list optional alternatives.

This allows the user to personalize the program for themselves, for their body type/build, and available equipment.

Phase One: Is built off of the classic 3x10 or 30reps. This is great for a beginner, or someone that has had a long layoff. M/W/F With two optional Mobility/Aerobic Recovery days.

Phase Two: Is built off of the classic 4x10 or 40reps.This is great for anyone who wants more volume. M/W/F With two optional Mobility/Aerobic Recovery days.

Phase Three: Takes everything and ramps it up. Higher Frequency, Higher Volume, and Higher Loads. M/T - /T/F Wed is a Optional Mobility/Aerobic Recovery day.

Features
6 sessions per week
Must use App app to view and log training
Program Training
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Stop Junk Training
Stop accepting bad form, bad technique, and bad movement as anything other than what it is; UGLY. It doesn’t transfer to better performance, whether that is in the weight room or on the field. Instead, train for success. Train with a desire to get better, and accept nothing less.
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Perfect Practice
It's not 10,000 hrs of random practice. It's 10,000 hrs of perfect practice that separates the greats from the rest of the field. What you do in the weight room should be treated the same. If you want to get better at the big 3 then you need to have as close to perfect practice as possible.
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Power
Whether you are an athlete who is using the weight room to increase their power output or a weightlifter who wants to develop more power. Training with low bar speed is the opposite of what you want. Instead, keep fatigued training at bay and crush the bar with every rep.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow. Got a question, need help, ask us. ,
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Programming 6 days per week
Mon/Wed/Fri strength work Tue/Thur conditioning, recovery, mobility work. , and skill training.
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow. We are here to help in any way you need. SImply ask.
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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
Bench // Barbell // Dumbells // Free Weights. 
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Sample Week
Week 1 of 4-week program
Sunday
P1 Lower

A

Agile 8

2 x 10

B

Wall Squat

2 x 5

C

Box Jump

1 x 10

D

Top Down RDL

10, 8, 6, 4

E

Front Squat

6 x 5 @ 75 %

F

Cyclist Back Squat

10, 8, 6

G

Bulgarian Split Squat

10, 8, 6

H1

Seated Dumbbell Calf Raise

3 x 12

H2

Ab Wheel

3 x 10

I

Foam Roll

Monday
60 MIN CARDIO TGU+ KB EMOM

A

Air Bike

1 x 10:00

B

Turkish Get Up

6 x 1

C

Russian KB Swing

1 x 1:00 @ 10

D

Air Bike

1 x 10:00

E

Thoracic Flow

Tuesday
P1 Push

A

Agile 8

B

Med Ball Wall Throw

1 x 10

C

Incline DB Bench Press

10, 8, 6, 4

D

Bench Press

6 x 5 @ 75 %

E

DB Fly

10, 8, 6

F

Shoulder Press

10, 8, 6

G

Strict Dip

10, 8, 6

H

Foam Roll

Wednesday
60 MIN CARDIO TGU+ KB EMOM

A

Air Bike

1 x 10:00

B

Turkish Get Up

6 x 1

C

Russian KB Swing

1 x 1:00 @ 10

D

Air Bike

1 x 10:00

E

Thoracic Flow

Thursday
P1 Pull

A

Agile 8

B

Box Jump

1 x 10

C

Snatch Deadlift

12, 10, 8, 6

D

Snatch Grip Deadlift From a Deficit

6 x 5 @ 75 %

E

Pull-Up

10, 8, 6

F

Barbell Row

10, 8, 6

G

Barbell Bicep Curl

10, 8, 6

H

Pinwheel Curl

1 x 20

I

Foam Roll

Friday
Walk

A

Walk

1 x 60:00

B

Thoracic Flow

Muscle Endurance Phase 1