ORKA ATHLETICS

General Fitness, Jiu Jitsu, Wrestling, Football , Tactical, Tactical / Military, Law Enforcement, First Responders, Water Polo, Rugby
Coach
Cody Frey

The program follows a weekly schedule of Monday through Sunday. The style of training is the infamous PTF made famous by Valeriy Borzov a Russian sprinter that used PTF to win the 100m and 200m Gold medals at the 1972 Olympics. This method of training taps into the higher-threshold motor units responsible for explosive power. Thus, making it a great method for any athlete that needs to move up in a weight class but also needs to increase their strength and explosiveness. 


For most of the workouts, you will work up to a weight that is your 1rep max. I suggest that you do this gradually, this should be part of your warmup. Once you have found your 6 rep max you will then make a note of it, and keep working up to your 1 Rep Max (1RM), for the day. I say for the day because every day is different. I am not talking about using your PR for the calculation here. I am suggesting that every day you nd your 1RM for that given day. Different days you can lift more than others and that is ok. Come to terms with the fact that sometimes LESS IS MORE. If you injure yourself you have done nothing else but set yourself back. Once you have found your 1RM for the day. Move on to the workout which is the 1-6 Method: Perform a maximum single repetition (1RM), rest, then perform your (6RM). You will nd that as the workout goes on your 6RM will increase, add weight as needed. The rest period is 3-10 minutes between sets; however, I have included supersets to keep you moving and working to maximize your time.

This program I wrote with the intention that you are training alone. We simply change 1-6 to 2-5. The intention is the same. The results will be the same. 

Features
6 sessions per week
Must use App app to view and log training
Program Training
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Maximize your training Time
This method of training taps into the higher-threshold motor units responsible for explosive power. Thus, making it a great method for any athlete that needs to move up in a weight class but also needs to increase their strength and explosiveness.
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Train Smarter
Train smarter. Hard work is great especially when it using the body systems to its advantage. Make faster adaptions when the you don't stretch the organisms in multiple directions at the same time.
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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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 Squat Rack Bands
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Sample Week
Week 1 of 4-week program
Sunday
Lower 1-6

A

Air Bike

1 x 10:00

Circuit

B

Tissue Prep Users Choice: I recommend RPR: RPR Warm-up, Defranco Agile-8, Foam Roll. Then: Air Squat 2x10 3rd world Squat 2x10-30s Wall Squat 2x5 Goblet Squat 2x10 Box Jump 1x10 (Step Down) Then Work up to either a double or single training max for the day in your Squat of Choice. (Make note of your5 rep max)

C1

Front Squat

2, 5, 2, 5, 2, 5 @ 90, 85, 90, 85, 90, 85 %

C2

Lying Leg Curl

2, 5, 2, 5, 2, 5 @ 90, 85, 90, 85, 90, 85 lb

D1

Trap Bar Deadlift

1, 6, 1, 6

D2

Calf Raise

1, 6, 1, 6

E

Air Bike

1 x 10:00

F

Foam Roll

Monday
Recovery Sumo DL

A

Limber 11

B

Air Bike

1 x 10:00

C

Turkish Get Up

1 x 10:00

D

Rowing

1 x 5000

E

Foam Roll

Tuesday
Rest Day

A

Limber 11

B

Thoracic Flow

Wednesday
DE Lower Density

A

Limber 11

B

Air Bike

1 x 10:00

C

Sled Drag

10 x 30

D1

Goblet Cossack Squat

3 x 10

D2

Goblet Cyclist Squat

3 x 10

D3

Banded TKE

3 x 15

E

Air Bike

1 x 10:00

F

Foam Roll

Thursday
1-6 CGB:PUllup

A

Rowing

1 x 10:00

B

DB Push Press

3 x 25

C1

Close Grip Bench Press

2, 5, 2, 5, 2, 5 @ 90, 85, 90, 85, 90, 85 lb

C2

Weighted Strict Pullup

2, 5, 2, 5, 2, 5 @ 90, 85, 90, 85, 90, 85 lb

D1

Barbell Row

1, 6, 1, 6

D2

Push Press

1, 6, 1, 6

E

Rowing

1 x 10:00

F

Foam Roll

Friday
60 MIN CARDIO

A

Rowing

1 x 60:00

B

Limber 11

C

Thoracic Flow