ORKA ATHLETICS
General Fitness, Field Sports, Tactical, Tactical / Military, Law Enforcement, First Responders, Power Sports , Multi-sport, Personal Training, Jiu Jitsu, MiscellaneousThe fastest way to more, size, strength, & Proficiency.
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.
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.
6 sessions per week
Must use App app to view and log training
Program Training
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
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
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
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
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
A
Walk
1 x 60:00
B
Thoracic Flow
If you are limited on gym equipment or training in a packed gym. The program lists exercise alternatives that the user may choose to best suit their needs. If you have any questions hit us up.
Get High Frequency Cluster (HFC)
