ORKA ATHLETICS

General Fitness, Strength & Conditioning, Functional Fitness, Functional Training, Jiu Jitsu
Coach
Cody Frey

4-Day Stamina Program
This is 4 day split for those in need of increasing their overall stamina.

Build the Foundation that leads to greater overall health, recovery, and work capacity.
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.

Features
1 sessions per week
Must use App app to view and log training
Program Training
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Aerobic Capacity
When you need to be able to perform, and then recovery in-between bouts, your aerobic capacity is what's leads to greater overall performance.
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Heart
If you have the resting heart rate of 70 and over than you need this program. Your hearts efficiency to pump blood will lead to better performance, better health, and overall faster recovery.
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Running/Biking/Swimming/Rucking
The old adage that if you want to get better at something then you need to practice it is true. So if you need to get better at running you should probably run. However, if you take the time and make the heart more efficient than your ability to run/bike will be effortless.
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Improve your Recovery
Recovery Between rounds. Recovery Between Races. Recovery Between Days. Recovery Between Sets. Recovery while you sleep. It all begins with a better more efficient heart.
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
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

10, 8, 6, 10, 8, 6

C2

Bench Press

10, 8, 6, 10, 8, 6

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

F

Sled Push

6 x 30

G

Foam Roll

Monday
Aerobic Circuit 20s

A

Agile 8

B

Reverse Lunge with Contralateral One Arm Band Row

2 x 20

C

Step up with Contralateral Shoulder Press

2 x 20

D

Split Squat with Contralateral Arm Band Row

2 x 20

E

Squat With Dumbbell Shoulder Press

2 x 20

F

Foam Roll

G

Sled Push

6 x 1:30

H

Foam Roll

Tuesday
Rest Day CARDIO

A

Limber 11

B

Thoracic Flow

Wednesday
Strength 5-4-3 Wave/Sled

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 5

E1

Landmine Bar Twist

3 x 10

E2

DB Farmer's Walk

3 x 30

F

Sled Push

6 x 6

G

Foam Roll

Thursday
Aerobic Circuit 20s

A

Agile 8

B

Reverse Lunge with Contralateral One Arm Band Row

2 x 20

C

Step up with Contralateral Shoulder Press

2 x 20

D

Split Squat with Contralateral Arm Band Row

2 x 20

E

Squat With Dumbbell Shoulder Press

2 x 20

F

Foam Roll

G

Sled Push

6 x 1:30

H

Foam Roll

Friday
Rest Day CARDIO

A

Limber 11

B

Thoracic Flow