EMT 40: Extended Mass Training: Training by Cody Frey in TrainHeroic

ORKA ATHLETICS

General Fitness, Tactical, Tactical / Military, Law Enforcement, Miscellaneous, First Responders, Field Sports, Combat Sports, Bodybuilding
Coach
Cody Frey

This program is all about building Power and Mass while keeping your quality of movement extremely high. 

There are valuable reasons for getting bigger besides looking better in your clothes. 

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 the movement. Each exercise is merely a recommendation and lists 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 This is great for a beginner, or someone that has had a long layoff. 

Phase two is built off of the classic 4x10. This is great for someone that has already been doing a 3x10 routine. 

Phase Three takes everything and ramps it up. Higher Frequency, Higher Volume, and Higher Loads.  

Features
6 sessions per week
Must use TrainHeroic 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
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Programming 6 days per week
M/W/F strength. T/T conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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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 however we can.
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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
Barbell // Bench // Squat Rack
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Sample Week
Week 1 of 4-week program
Sunday
P2 Cluster Leg

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

8 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+ 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
P2 Cluster Push

A

Agile 8

B

Med Ball Wall Throw

1 x 10

C

Incline DB Bench Press

10, 8, 6, 4

D

Bench Press

8 x 5 @ 75 %

E

DB Fly

10, 8, 6

F

Shoulder Press

10, 8, 6

G

EZ Bar Lying Tricep Extension

10, 8, 6

H

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
P2 Cluster Pull

A

Agile 8

B

Med Ball Wall Throw

1 x 10

C

Snatch Deadlift

12, 10, 8, 6

D

Snatch Grip Deadlift From a Deficit

8 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

EMT 40: Extended Mass Training