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
3 rds Trap 3 raise 6-10 reps @ 30* Incline 40* Incline and Then 50* Incline Banded Face Pulls x 20reps Band Pull Aparts Supinated x 20reps
B1
Floor Press
7, 7, 5, 5, 3, 3
B2
Pendlay Row
7, 7, 5, 5, 3, 3
C
Weighted Strict Pullup
4 x 5
D1
Ab Wheel
4 x 10
D2
DB Farmer's Walk
3 x 30
E
Sled Push
8 x 10 @ 100 %
F
Foam Roll
A
Agile 8
B1
Pull-Up
1, 2, 3, 4, 5, 4, 3, 2, 1
B2
Push-Up
1, 2, 3, 4, 5, 4, 3, 2, 1
C
DB Push Press
3 x 0:30
D
Sled Push
6 x 20
E
DB Reverse Lunge
4 x 8
F
Seated Scott Press
4 x 8
G1
Ring Push-up
5 x 10
G2
Ring Rows
5 x 10
H
Foam Roll
Warm UP Circuit
A
2 rds Wall Squat x 5 reps Air Squat x 10reps Goblet Squat x 10reps Walking Lunges x 10 reps Then 10 Box Jumps 17-24" Box Step Down
B
Rear Foot Elevated Split Squat
7, 7, 5, 5, 3, 3 @ 3001
C
Glute-Ham Raise
4 x 10
D1
Ab Wheel
4 x 10
D2
DB Farmer's Walk
3 x 30
E
Sled Push
8 x 10 @ 100 %
F
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 5-10x 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
