Derek Woodske

General Fitness, Functional Fitness
Coach
Derek Woodske

**TRILOGY** IS AN 8-WEEK TRIFECTA PROGRAM DEVELOPED OVER THE PAST TWENTY YEARS OF WORKING WITH ATHLETES AND PRIVATE POPULATIONS FROM DIVERSE AND COMPLICATED BACKGROUNDS. INCORPORATING THE CONCEPTS OF VERTICAL INTEGRATION INTO MY ATHLETIC TRAINING REGIMENS, I REALIZED THAT THERE IS A WAY TO INCORPORATE MULTI DISCIPLINES OF FOCUS INTO A SINGLE TRAINING BLOCK.

THE GOAL OF THIS PROGRAM;

DEVELOP ATHLETES, REGARDLESS OF THEIR SCHEDULES TO ACHIEVE THE HIGHEST LEVEL OF PERFORMANCE WHILE ALLOWING FOR THE EVER-CHANGING AND COMPLICATED DEMANDS THAT MAKE UP LIFE.

Features
3 sessions per week
Must use App app to view and log training
Program Training
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Get Lean
This system of training was specifically designed to help athletes put on muscle mass while losing un wanted body fat.
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Improved fitness
The designed allows for the increase of metabolic fitness while strengthening the deficiencies we face as busy athletes
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Improved athletic balance
With the three balanced training days a week, the athlete is able to increase conditioning, improved muscle mass and get stronger.
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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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Through an app, your coaches and team will push you harder and know you better.
Equipment
Recommended
Dumbbells: Versatile and great for strength training exercises.Barbells: Essential for compound lifts like bench press // squats // and deadlifts.Kettlebells: Ideal for dynamic movements and functional training.Resistance Bands: Provide variable resistance for strength training and flexibility exercises.Exercise Mat: Useful for floor exercises // yoga // and stretching.Medicine Ball: Great for core exercises // balance // and coordination.Jump Rope: Excellent for cardiovascular workouts and improving coordination.Pull-Up Bar: Installs in a doorway for upper body and core workouts.Adjustable Bench: Allows for a variety of strength training exercises.Suspension Trainer (e.g. // TRX): Utilizes body weight for a full-body workout.Stability Ball: Enhances core strength and stability during exercises.Foam Roller: Aids in muscle recovery and flexibility by releasing tension.Treadmill or Exercise Bike: Cardiovascular equipment for indoor running or cycling.Rowing Machine: Provides a full-body workout // particularly targeting the back muscles.Elliptical Trainer: Low-impact cardio machine that works both upper and lower body.Weighted Vest: Adds resistance to bodyweight exercises for increased intensity.Power Rack: Useful for squats // bench press // and other heavy lifting exercises.Gymnastic Rings: Versatile for bodyweight exercises and gymnastic-style movements.Box or Step Platform: Useful for step aerobics and various strength exercises.Cable Machine: Enables a wide range of resistance exercises for different muscle groups
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Deadlift

4 x 8

B1

DB Military Press

4 x 8

B2

DB Step Up

4 x 7

C1

Dip

4 x 15

C2

Neutral Grip Chin-up

4 x 12

Incline Walk

D

Incline Walk 10-15% 10min Heart rate 70-80% of est. max

Tuesday
Week 1 Day 3

A1

Eccentric Heel Elevated Squat

4 x 12

A2

30 Degree Incline DB Bench Press

4 x 10

B1

180 Back Extension

4 x 12

B2

Decline Skull Crusher

4 x 12

C1

Standing Calve raises

4 x 15

C2

Preacher/Scott Curls

4 x 12

Conditioning

D

Elliptical 15 min Easy heart rate intensity work (60-75% of heart rate max)

Thursday
Week 1 Day 5

A1

Hang Clean and Press

5 x 4

A2

DB Lateral Raise

5 x 8

A3

KB swings

5 x 10

A4

Hanging Knee Raise

5 x 6

B1

Alternating DB Hammer Curl

5 x 8

B2

Ring Push-up

5 x 10

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The Only program you need

A program Designed to Build Athletes out of Everybody

Get Trilogy System
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FAQs
is it difficult?
At times but it builds as you build
Can I do it at home?
Absolutely, with some easy adjustments and convos on the form you can do it anywhere
What about cardio?
It's built rate into the system!
The Proof
verified-athlete-avatar Kelly Dessington, SA

Coach / Athlete / Gym Owner

Verified Athlete

""Derek's support and mentorship have not only given me the confidence to push the boundaries of what I thought I was capable of, but what I have learned about strength and conditioning and program design by working with him has been invaluable in my own development as both an athlete and a coach""

verified-athlete-avatar Dave Mazany, USA

Gym Owner / Fighter

Verified Athlete

"As a Professional MMA fighter with wins against a South African Titleholder (EFC) and a middleweight title in Australia. I attribute much of my success to the principles and practices of strength and conditioning I learned through personal interaction with Derek"

verified-athlete-avatar Robert Jacobs, USA

Strength Coach

Verified Athlete

"In my first 4 weeks I went from 12% bf down to 6.7, then 6.7 to 6.3% Which I think equates to around 5.5% of body fat... Gone! Each phase progresses, testing me every rep! You can feel the method to the madness in the program design, from every rep of every set. In 16 weeks everything changed!"

verified-athlete-avatar Josh Schouten

Coach / Athlete

Verified Athlete

"I’m a huge believer that you should always have a coach and/or mentor that keeps you honest and who doesn’t follow a crowd of favoritism. Derek is exactly this. I have both structure and freedom with training. It’s tough but would we want it any other way"

Trilogy System