ORKA ATHLETICS

Functional Fitness, Strength & Conditioning, Functional Training
Coach
Cody Frey

This program is built off of a 4 day split with the sole purpose to increase Muscle Endurance. Muscle Endurance is the ability to exert force over time. 

Muscle Size and ones Capacity to contract muscle fibers in a consecutive time frame. 

Features
1 sessions per week
Must use App app to view and log training
Program Training
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Concurrent Training
This program is a concurrent training program. Train your Strength, Stamina, and Muscle Endurance at the same time without sacrificing one or the other.
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Capacity
If you need to increase your capacity to do work than this is your program.
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Randomness
STOP DOING RANDOMNESS. If you are lacking in certain energy systems then those energy systems need to be emphasized throughout the week to make progress. If you are lacking in the anerobic energy system then this is the program for you.
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4 day Split / Included
This program runs off a 4 day training split with 2 optional aerobic days. Each day includes the following: Optional Mobility training Warm up Workout Optional- Conditioning Work Cool Down/Recovery
Features
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Programming 4 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
Recommended
Barbell BenchSquat RackDBsKBsBandsRecommended one or all: Sled // and or Bike/ Rower
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Sample Week
Week 1 of 4-week program
Sunday
Muscle Endurance Wave Load 10/8/6

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

3 x 8

C2

Bench Press

3 x 8

D1

Half-Kneeling Landmine overhead press

3 x 8

D2

Goblet Cyclist Squat

3 x 8

E1

1-Arm DB Row

3 x 8

E2

DB RDL

3 x 8

F

Sled Push

6 x 30

G

Foam Roll

Monday
Strength Day S/S/C

A1

Dynamic Sprint Warmup

A2

5-10-5 Sprints

6 x 5

Weightroom Warmup

B

Perform this warmup if you skipped the Speed/Agility Warmup & Drill 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 Box Jump 6 x 1 Jump ( Step Down)

Squat / Bench

C

Work up to a heavy 5 for the day. Not your 5 rep max from the past. Perform reps of 5 until you find a Heavy 5 reps for the day. Then Continue with the wave scheme.

D1

Back Squat

5, 4, 3, 5, 4, 3

D2

Bench Press

5, 4, 3, 5, 4, 3

E1

Bulgarian Split Squat

4 x 6

E2

Pendlay Row

4 x 6

F

Sled Push

8 x 10 @ 100 %

G

Foam Roll

Tuesday
Week 1 Day 3

A

Rowing

1 x 15:00

B

Air Bike

1 x 15:00

C

SkiErg

1 x 15:00

Wednesday
Muscle Endurance Wave Load 10/8/6

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

3 x 8

C2

Bench Press

3 x 8

D1

Half-Kneeling Landmine overhead press

3 x 8

D2

Goblet Cyclist Squat

3 x 8

E1

1-Arm DB Row

3 x 8

E2

DB RDL

3 x 8

F

Sled Push

6 x 30

G

Foam Roll

Thursday
STRONGMAN CONDITIONING

A

Agile 8

B1

Rowing

1 x 500

B2

Farmers carry

1 x 1:00

B3

Sandbag Clean Over Shoulder

1 x 1:00

B4

KB Bottoms up Carry

1 x 1:00

C

Foam Roll

Friday
Sat. Recovery Walk

A

Walk

1 x 60:00

B

Thoracic Flow

Saturday
REST DAY 
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Side Effects

Although the not the focus increased muscle size may be a side effect. If diet/nutrition is aligned to grow.

Get Muscle Endurance (4)
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Muscle Endurance (4)