EMT HF/HV: Extended Mass Training: Training by Cody Frey in TrainHeroic

ORKA ATHLETICS

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

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

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

The simple answer for anyone to get bigger is to do more volume. The question then becomes how much? This is where you get a program that worked great for one person and not so great for another. One needed more and the other probably needed less. Take German Volume Training, for example, it works great for some and can be too much volume for others. 

Acitvation + Load + Exhastion = Hypertrophy 

You need to activate every fiber to do the work.

You need to use a load that you feel is heavy. 

You then need to exhaust every fiber. 

DO all three correctly and the gym portion of building bigger muscles is done. Sleep, Eat, Recover, Elimante Stress, and Repeat. 

As a bodybuilder progresses you see them go from a total of 30reps to 40reps to 50reps and even all the way up to 100reps. 

They all work it just depends on the individual. Self Regulation is the key, and its built into this program. If you follow directions correctly you will be hitting your required amount of volume to grow. The rest is up to you. 

Another benefit of this program is that as a tradition set progresses the users rate of force decreases. Meaning your power output or velocity of the bar slows down as the set goes on. 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. 

This program will also have you using higher loads, than your 10rep max. Not to heavy, but heavier. As a fundamental real strength is built around that 5rep range. 

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 or 30reps. This is great for a beginner, or someone that has had a long layoff. 

Phase Two is built off of the classic 4x10 or 40reps. This is great for someone who has 1-3months of training or has already completed 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.
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Volume = Mass
Everyone understands to build mass you need to increase your volume. The question then becomes how much? With this program, you can self-regulate your own volume. Coming off a long layoff, let your body tell you how much volume you need not your brain. Keeping you from regressing instead of progressing. The idea is to be consistent, so avoid injury and allow the ego to be put by the wayside.
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High Frequency
The body adapts to stress. The more frequent that stress is the faster the body will be forced to adapt. Think a new mechanics grip strength. The problem then arises with volume, load, and all the other variables that go into programing. With the use of extended sets, done in this method you will be able to use a higher frequency, pinpoint your volume, and maintain a higher quality.
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 ask.
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Programming 6 days per week
4 day split with a rest day in the middle. Strength, conditioning, and skill training that’s accessible and challenging.
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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
Barbell
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Sample Week
Week 1 of 4-week program
Sunday
P3 Pull

A

Agile 8

B

Box Jump

1 x 10

C

Snatch Deadlift

12, 10, 8, 6

D

Snatch Grip Deadlift From a Deficit

10 x 4 @ 86 %

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

Monday
P3 Push

A

Agile 8

B

Med Ball Wall Throw

1 x 10

C

Incline DB Bench Press

10, 8, 6, 4

D

Bench Press

10 x 4 @ 86 %

E

DB Fly

10, 8, 6

F

Shoulder Press

10, 8, 6, 4

G

EZ Bar Lying Tricep Extension

10, 8, 6, 4

H

Foam Roll

Tuesday
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

Wednesday
P3 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

10 x 4 @ 86 %

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

Thursday
P3 Pull

A

Agile 8

B

Box Jump

1 x 10

C

Snatch Deadlift

12, 10, 8, 6

D

Snatch Grip Deadlift From a Deficit

10 x 4 @ 86 %

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 HF/HV: Extended Mass Training