ORKA ATHLETICS

Endurance
Coach
Cody Frey

This program was built with the intention of aiding the endurance athlete in building strength applicable to endurance sports. 

Features
6 sessions per week
Must use App app to view and log training
Program Training
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Areas of focus
Most program neglect the Neck, & Foot. This program does NOT. Two areas that must be trained. If the foot is weak it continues up the chain. So don't neglect your foot. If your neck is weak the brain adjust so that you can survive.
Features
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Programming 6 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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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
Gym Equipment barbellSquat rackBenchDumbbellsBandsKB
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Sample Week
Week 1 of 35-week program
Sunday

A

Light Jog

1 x 10:00

B

Limber 11

Circuit

C

Breathe Work: Walking Breath-hold - at the end of a natural exhale, pinch your nose and walk. Hold your breath as long as comfortable, Deep inhale through the nose - rest to recovery then repeat 2-3x Workout Warmup: 2x5 Wall Squat, 2x15 Air Squat 2x5 Goblet Squat @ 25-35lbs, 2x20m Lunge Facia Foot Hop: On the Balls of the foot WITH A LOCKED ANKLE Hop left & right as quickly as possible For time. 45-60sec Rest 60sec complete 2 rounds

D

Sumo Deadlift

3 x 5 @ 60, 70, 80 %

E

Sumo Deadlift

3 x 5

F

Bat Wings

3 x 10

G

Spring Ankle #1

3 x 60

H

Swiss Ball Neck ISO 3-Way

2 x MAX

I1

Landmine Anti-Rotation

3 x 10

I2

DB Farmer's Walk

3 x 30

J

Foam Roll

Monday
60 MIN CARDIO

A

Rowing

1 x 60:00

B

Limber 11

Tuesday

A

Light Jog

1 x 10:00

B

Limber 11

Circuit

C

Breathe Work: Walking Breath-hold - at the end of a natural exhale, pinch your nose and walk. Hold your breath as long as comfortable, Deep inhale through the nose - rest to recovery then repeat 2-3x Workout Warmup: 2x5 Cat Cow 2x15 Alt. Dead Bugs 2x max Pull Ups @2121 Facia Foot Hop: On the Balls of the foot WITH A LOCKED ANKLE Hop left & right as quickly as possible For time. 45-60sec Rest 60sec complete 2 rounds

D

Bulgarian Split Squat

3 x 5 @ 60, 70, 80 %

E

Bulgarian Split Squat

3 x 5

F

Goblet Cossack Squat

3 x 10

G

Spring Ankle #1

3 x 60

H

Swiss Ball Neck ISO 3-Way

2 x MAX

I1

Landmine Anti-Rotation

3 x 10

I2

DB Farmer's Walk

3 x 30

J

Foam Roll

Wednesday
Aerobic Power Day

A

Dynamic Sprint Warmup

B

Run

1 x 5:00

C

Limber 11

Thursday

A

Light Jog

1 x 10:00

B

Limber 11

Circuit

C

Breathe Work: Walking Breath-hold - at the end of a natural exhale, pinch your nose and walk. Hold your breath as long as comfortable, Deep inhale through the nose - rest to recovery then repeat 2-3x Workout Warmup: 2x5 Bird Dogs 2x15 Hindu Push ups 2x Max DeadHangs 2x20m Bear crawl Facia Foot Hop: On the Balls of the foot WITH A LOCKED ANKLE Hop left & right as quickly as possible For time. 45-60sec Rest 60sec complete 2 rounds

D

DB Push Press

3 x 25 @ 10 lb

E

Turkish Get Up

1 x 10:00

F

Single Arm KB Press

3 x 5

G

Spring Ankle #1

3 x 60

H

Swiss Ball Neck ISO 3-Way

2 x MAX

I1

Ab Wheel

3 x 10

I2

Mixed Carry KB Rack/KB Overhead Carry

3 x 30

J

Foam Roll

Friday
60 MIN CARDIO

A

Rowing

1 x 60:00

B

Limber 11

Strong Endurance