ORKA ATHLETICS

General Fitness, Field Sports, Tactical, Tactical / Military, Law Enforcement, First Responders, Power Sports , Multi-sport, Personal Training, Jiu Jitsu, Miscellaneous
Coach
Cody Frey

This program is all about building mass and technical proficiency in the Squat, Deadlift, and Bench in the fastest way possible. Utilizing clusters as the meat and potatoes, and accessory movements as your dessert. You will increase your size, strength, and stamina. 


This program uses a 4-day split with a break in the middle. Each week it rotates where you will hit either lower body, push, or pull twice in one week. 

Stop accepting bad form, bad technique, and bad movement as anything other than what it is; UGLY. It shouldn't count as a rep. 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.


Features
6 sessions per week
Must use App app to view and log training
Program Training
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Quality over Quantity
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 outside. Instead, train for success. Train with a desire to get better, and accept nothing less.
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Get Bigger
There are valuable reasons to get bigger, besides pleasing the ego. With the Higher frequency split that this program utilizes you will grow faster than you thought possible.
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Never Miss A Lift
If you have goals of raising your personal best in the squat, bench, and Deadlift. Then you need to practice the lift as much as possible. It is as much a skill as it is strength.
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 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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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
Barbell
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Sample Week
Week 1 of 4-week program
Sunday
P4 Cluster Pull

A

Agile 8

B

Med Ball Wall Throw

1 x 10

C

Snatch Deadlift

10, 8, 6

D

Snatch Grip Deadlift From a Deficit

4 x 8 @ 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
P1 Cluster Push

A

Agile 8

B

Med Ball Wall Throw

1 x 10

C

Incline DB Bench Press

10, 8, 6

D

Bench Press

4 x 8 @ 86 %

E

DB Fly

10, 8, 6, 6

F

Shoulder Press

10, 8, 6, 6

G

EZ Bar Lying Tricep Extension

10, 8, 6, 6

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 10:00 @ 10

D1

Ab Wheel

3 x 10

D2

DB Farmer's Carry

3 x MAX

E

Air Bike

1 x 10:00

F

Thoracic Flow

Wednesday
P1 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

4 x 8 @ 86 %

F

Cyclist Back Squat

10, 8, 6, 6

G

Bulgarian Split Squat

10, 8, 6, 6

H

Seated Dumbbell Calf Raise

3 x 12

I

Foam Roll

Thursday
P4 Cluster Pull

A

Agile 8

B

Med Ball Wall Throw

1 x 10

C

Snatch Deadlift

10, 8, 6

D

Snatch Grip Deadlift From a Deficit

4 x 8 @ 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

Clusters: Power & Mass