Strength

ORKA ATHLETICS

General Fitness, Functional Fitness, Functional Training, Combat Sports, Wrestling, Strength & Conditioning, Hunting, Law Enforcement, First Responders, Jiu Jitsu, Field Sports, Multi-sport
Coach
Coach Cody

4-Day Strength Program This is 4 day split for those in need of increasing their overall strength. Whats the difference between other programs? OPTIONS. ORKA gives you options and ideas for alternative exercises. Don;t force yourself into other templates that are designed off of certain exercises.

This Strength program Builds a strong Foundation. The bigger your strength foundation is the higher and more intricate your physical structure can become. Being Physically Fit allows you the freedom to explore and live your life on your own terms. DONT be Held Back by your fitness level anymore. Get in shape faster and with less work. Training with the right Intention = Faster Results with less work. Each Day is Broken up to train a specific Goal. Strength Muscle Endurance Aerobic/ Cardio that doesn't suck and No it's not just running on the treadmill. This program can be done in a garage or Commercial Gym.

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Strength
This program has one purpose and that is to build strength, while simultaneously maintaining or improving the other 2 energy systems.
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Waves
This program utilizes Wave loading to make you stronger and more capable than ever before. Each week you will watch as your numbers fly through the roof.
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Specific Training
The body is built off of systems. If you randomly mix and match modalities you will randomly reach new heights. Train each system accordingly and your fitness level will explode to new heights faster than you thought possible.
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Cardio
Vital to performance, overall health, and wellbeing. You either love it or hate it. Either way this program gives you options, so you can choose the best aerobic training to suit your needs/desire's.
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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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 // DB
Recommended
BENCH // Cardio machine // KB
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Sample Week
Week 1 of 4-week program
Sunday
Wave Strength 5/4/3 

Warm UP Circuit

A

1 min plank 2x Birddogs 2x10 each Deep Air Squat 2x10sec hold 3 sec at the bottom Wall Squat 2x5

B

Box Jump

1 x 10

C1

Snatch Grip Deadlift From a Deficit

5, 4, 3, 5, 4, 3

C2

Weighted Strict Pullup

5, 4, 3, 5, 4, 3

D

Bulgarian Split Squat

4 x 5

E1

Ab Wheel

4 x 6

E2

DB Farmer's Walk

3 x 30

F

Sled Push

8 x 10 @ 100 %

G

Foam Roll

Monday
Muscle Endurance 5-8

A

Agile 8

Warm UP 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

4 x 8

C2

Bench Press

4 x 8

D1

DB Floor Press

3 x 8

D2

DB Reverse Lunge

3 x 8

E1

Chest-Supported DB Row

3 x 8

E2

DB RDL

3 x 8

F

Sled Push

6 x 20 @ 90 %

G

Foam Roll

Tuesday
REST DAY 
Wednesday
Wave Strength 5/4/3 

Circuit

A

1 min plank 2x Birddogs 2x10 each Deep Air Squat 2x10sec hold 3 sec at the bottom Wall Squat 2x5

B

Box Jump

1 x 10

C1

Snatch Grip Deadlift From a Deficit

5, 4, 3, 5, 4, 3

C2

Weighted Strict Pullup

5, 4, 3, 5, 4, 3

D

Bulgarian Split Squat

4 x 5

E1

Ab Wheel

4 x 6

E2

DB Farmer's Walk

3 x 30

F

Sled Push

8 x 10 @ 100 %

G

Foam Roll

Thursday
OPTION A

A1

Rowing

1 x 15:00

A2

Turkish Get Up

1 x 20:00 @ 100

A3

Rowing

1 x 15:00

Thursday
Option B

Strong Circuit

A

Sled Drag x 40m Farmers Carry x 1/2 BWT. in each Hand. x30sec Sled Push x 40m Upside Down KB Carry x 40m Alt arms at 20m Sand bag or heavy Ball Carry x 40m repeat 5x Maintain lap times make it sustainable

Thursday
Option C

Band Circuit

A

25 Band Pull Aparts 25 Band Face Pulls 25 Band Tricep extensions 25 Band Hamstring Curls 25 Banded Good Mornings x 4 rds No Rest

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Strength

Strength is without a doubt a difference maker. It allows you go longer/farther without breaking down., All other energy systems are built upon this system. Strength is the foundation.

Get Strength
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Strength