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
Cody Frey

This is 4 day split for those ii need of increasing there overall strength. 

4 Day Strength Program

Strength Builds the 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 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. 

Features
4 sessions per week
Must use App app to view and log training
Program Training
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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.
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.
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Sample Week
Week 1 of 4-week program
Sunday
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

Foam Roll

Monday
Muscle Endurance 5-8

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

5 x 8

C2

Bench Press

5 x 8

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
REST DAY 
Wednesday
Strength Day 5/4/3 Wave

Circuit

A

Side plank to elbow touch 2x10 each 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

5, 4, 3, 5, 4, 3

C2

Bench Press

5, 4, 3, 5, 4, 3

D

Bulgarian Split Squat

3 x 6

E1

Landmine Bar Twist

3 x 10

E2

DB Farmer's Walk

3 x 30

F

Foam Roll

Thursday
TGUx 100 + 20 min Row

A

Rowing

1 x 15:00

B

Turkish Get Up

1 x 20:00 @ 100

C

Rowing

1 x 15:00

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Strength

Strength is without a difference maker. It allows you to hold better positions, and all other energy systems are built upon this system.

Get Strength
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Strength