Strength
ORKA ATHLETICS
General Fitness, Functional Fitness, Functional Training, Combat Sports, Wrestling, Strength & Conditioning, Hunting, Law Enforcement, First Responders, Jiu Jitsu, Field Sports, Multi-sport4-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.
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
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
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
A1
Rowing
1 x 15:00
A2
Turkish Get Up
1 x 20:00 @ 100
A3
Rowing
1 x 15:00
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
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
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
