Unilateral Density Training UDT: Training by Cody Frey in TrainHeroic

ORKA ATHLETICS

General Fitness, Tactical / Military, Strength & Conditioning, Law Enforcement, Combat Sports, First Responders
Coach
Cody Frey

Unilateral work trains one arm/leg at a time. Unilateral work is great for building balance/stabilization. It works great for fixing structural imbalances and unorthodox movement patterns. 

Density training brings everything down to the basics. It is K.I.S.S at the highest level. Don't worry about rest periods, TEMPO, or Weight changes. 

Simply set the timer and get to work.  The next time you attempt that workout beat the amount the total amount of reps you got last time. DO MORE WORK. 

This is a 3-M/W/F day per week schedule. With two optional Conditioning days Tue/Thur. 

Features
5 sessions per week
Must use TrainHeroic app to view and log training
Program Training
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Progression
You might think that you have been abiding by the law of progression in the gym with your 3x10. With Density training, there is no hiding from the truth. You either are or not.
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Muscle Growth
Muscle will grow if the demand on the system is needed, and proper nutrition, sleep/recovery processes are in place. With Density training, you are constantly trying to do more work than last time causing the demand on the system to be there. The rest is up to you.
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Unilateral Work
Do you know that you need to incorporate more unilateral work but don't know how? Do you feel broken and beet up but still want to train hard? Rest assured that is the purpose of this program. Build you back up, still allow yourself to train hard. while allowing your system to move and rebuild.
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Dumbbells ONLY
You can do the entire program with a set of dumbbells.
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 5 days per week
M/W/F with 2 conditioning days. Basic Warmup and Cooldown.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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
The entire program can be done with a set of Dumbbells.
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Sample Week
Week 1 of 4-week program
Sunday
Upper A 

A

Agile 8

B

Band Pull-Apart

1 x 100

C

DB Push Press

3 x 0:30

D1

One-Arm DB Bench Press

1 x 20:00 @ 5

D2

1-Arm DB Row

1 x 20:00 @ 5

E1

DB Hang Clean

1 x 20:00 @ 5

E2

DB Push Press

1 x 20:00 @ 5

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
Lower B

A

Agile 8

B

DB Thruster

3 x 0:30

C1

DB Rear Foot Elevated Split Squat

1 x 20:00 @ 5

C2

Single Leg RDL

1 x 20:00 @ 5

D1

Goblet Cossack Squat

1 x 20:00 @ 5

D2

Shoulders Elevated Single Leg DB Hip Thrust

1 x 20:00 @ 5

E1

Ab Wheel

3 x 10

E2

Users Choice Farmer's Walk

3 x 30

F

Foam Roll

Wednesday
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

Thursday
Upper A 

A

Agile 8

B

Band Pull-Apart

1 x 100

C

DB Push Press

3 x 0:30

D1

One-Arm DB Bench Press

1 x 20:00 @ 5

D2

1-Arm DB Row

1 x 20:00 @ 5

E1

DB Hang Clean

1 x 20:00 @ 5

E2

DB Push Press

1 x 20:00 @ 5

F

Foam Roll

Unilateral Density Training UDT