3 Day GPP

ORKA ATHLETICS

General Fitness, First Responders, Functional Fitness, Multi-sport, Strength & Conditioning, Miscellaneous, 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. DON'T be Held Back by your fitness 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 Designed for individuals that know there way around the weight room. Individuals that know how to do the compound lifts safely.

Each day has an Optional Sled Conditioning BLOCK to really bring your fitness to new levels. Can be substituted for Air Bike, or Bike if access to a sled is unavailable. 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.

Although this program is not designed for any specific sport it can coincide with your weekly sport activities. BJJ, HIKE.

$35

Get 3 Day GPP

Intention

Stop doing random ass workouts and start Training. When you make the switch from randomness to training with a specific intention/day your results will skyrocket.

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. Why take one step forward and two the right. Instead take three steps towards your goal.

Longevity

If you play 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.

Time

When life is pulling you in multiple directions all you need is 3. Time that you put in for yourself becomes extra crucial. Thats where this program comes in to save your strength, speed, and stamina. It's not impossible that you actually make improvements in each of the three areas one due to programing but also due to your new allotment for recovery.

Features

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

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

Required

Barbell // Squat Rack

Recommended

DB // KB // Sled // Bench

Sample Week

Week 1 of 4-week program

Sunday

Strength Day 6/4/2 Wave

Circuit

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

Box Jump

1 x 10

Back Squat

6, 4, 2, 6, 4, 2

Bench Press

6, 4, 2, 6, 4, 2

Snatch Grip Deadlift

3 x 5

Bulgarian Split Squat

3 x 5

Landmine Bar Twist

3 x 15