ORKA ATHLETICS

General Fitness, First Responders, Jiu Jitsu, Functional Fitness, Multi-sport, Strength & Conditioning, Miscellaneous, Combat Sports, Adventure Race , Functional Training
Coach
Cody Frey

3 Day GPP Program

General Physical Preparedness Equals Freedom. Being Physically Fit allows you the freedom to explore and live your life on your own terms. DONT be Held Back your fitness level anymore. 

Get in shape faster and with less work. 

Training with with right Intention = Faster Results with less work. 

Each Day is Broken up to train a specific Goal. 

Strength

Muscle Endurance/ Getting Jacked.

Aerobic/ Cardio that doesn't suck and No its not just running on the treadmill. 

This program can be done in a garage, or Commercial Gym. 

This program is great for those that know there way around the weight room. Know how to do the compound lifts safely.

Each day has an Optional  sled conditioning BLOCK to really bring your fitness to new levels. Each conditioning block coincides with the days intention of training. This insures that there is no interference Between your strength and Conditioning work. Which in returns transfers to faster results. 

Features
3 sessions per week
Must use App app to view and log training
Program Training
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Intention
Stop doing random ass workouts and start Training. When you make the switch from randomness to training with a specific intention in mind your results will skyrocket.
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Faster Results
When your training day is structured in such a way that the body can respond in one direction, faster adaptations occur. Which equals less work with better results.
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Longevity
If play a multiple sports a year, or have just been extremely hard on the body you don't need as much volume as you might think. Instead you need to train hard in the right direction and give yourself as much recovery as you can get. This in turn allows for better results and less wear and tear.
Features
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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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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 DBKBSled
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Sample Week
Week 1 of 4-week program
Sunday
Strength Day 6/4/2 Wave

Circuit

A

Side plank 2xMax Hold each Side DB SL RDL 2x10 each X band lateral walks 2x10 each Band front raise to behind neck pull apart 2x10 ALT med ball push-ups 2x8 each

B

Box Jump

1 x 10

C1

Back Squat

6, 4, 2, 6, 4, 2

C2

Bench Press

6, 4, 2, 6, 4, 2

D1

Snatch Grip Deadlift

3 x 5

D2

Bulgarian Split Squat

3 x 5

E

Landmine Bar Twist

3 x 15

Sunday
Heavy Sled Conditioning

A

Sled Sprints

8 x 6 @ 100 %

B

Foam Roll

Tuesday
Muscle Endurance Wave Load 10/8/6

A

Agile 8

Circuit

B

Lying Leg Raise 4 count lower 2x6 each Cuban press 2x10 ALT med ball push-ups 2x8 each Ring Rows 2x10 Wall Squat 2x5

C1

Front Squat

10, 8, 6, 10, 8, 6

C2

Bench Press

10, 8, 6, 10, 8, 6

D1

DB Floor Press

4 x 8

D2

DB Reverse Lunge

4 x 8

E1

Chest-Supported DB Row

4 x 8

E2

DB RDL

4 x 8

Tuesday
Power Endurance Sled Work 

A

Sled Push

6 x 30 @ 8

B

Foam Roll

Thursday
Sled Push Aerobic Conditioning

A

Sled Push

6 x 1:30 @ 6

B

Foam Roll

Thursday
Aerobic Contralateral Circuit

A

Agile 8

B

Reverse Lunge with Contralateral One Arm Band Row

2 x 15

C

Step up with Contralateral Shoulder Press

2 x 15

D

Split Squat with Contralateral Arm Band Row

2 x 0:15

E

Squat With Dumbbell Shoulder Press

2 x 0:15

F

Foam Roll

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3 DAYS

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Get 3 Day GPP
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3 Day GPP