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Team Training Block 3

Derek Woodske

Coach
Derek Woodske

Welcome to our transformative Online Workout Program, where fitness meets convenience! Designed for everyone, from beginners to seasoned enthusiasts, this program provides expert-led workouts at your fingertips. With a diverse range of routines, including high-intensity workouts, strength training, and restoration sessions, you can tailor your fitness journey to your preferences. With clear guidance, ensuring proper form and technique, while the flexible schedule allows you to exercise whenever and wherever suits you best. Engage in interactive lessons, connect with a supportive community, and track your progress effortlessly. This program isn't just about breaking a sweat; it's a holistic approach. Receive guidance, learn effective recovery strategies, and join a vibrant community of like-minded individuals. Experience the convenience of working out from home, the gym, or wherever life takes you. Unleash your full potential with our Online Workout Program – your key to a healthier, happier, and stronger you!

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Increase Muscle Mass
Muscle Strength and Tone: Weightlifting is a powerful method for building and toning muscles. Resistance training causes micro-tears in muscle fibers; as these fibers repair, they become stronger and more defined. This process contributes to a more sculpted physique and enhances overall strength.
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Increase Fat loss
Increase Metabolism and Fat Loss: Regular weightlifting boosts metabolism, helping the body burn more calories at rest. As lean muscle mass increases, it becomes a more metabolically active tissue. This program is for those looking to lose or maintain weight, as a higher metabolism aids in fat loss and weight management.
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Decrease injuries
Enhanced Joint Function and Injury Prevention: Proper weightlifting, when performed with correct form, strengthens the muscles around joints, improving stability and reducing the risk of injuries. Additionally, weightlifting can enhance joint flexibility and mobility, promoting overall joint health. This is crucial for individuals aiming to prevent or manage conditions like arthritis.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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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. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
dumbbells // rack // barbell
Recommended
CMB // bands // chains // assault bike // ruck gear
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

Conditioning

A

WUP BLOCK 2

Warmup completed twice. 1. walking arm swings 20x 2. air squats 10x 3. dive bombers 10x 4. Cats and Cows 10x 5. scorpions 10x each leg 6. Planks 20 seconds

B

Clean High Pull

6 x 3

C

Back Squat

5 x 5

D

Mini Hops

4 x 5

E

KB swings

3 x 12

Conditioning

F

Woodske Post

Post-workout A. Hang from Chin Up bar x 20s B. Standing Quad Stretch x 20s C. Hurdle Stretch x 20s D. Frog Stretch x 20s E. 45º Pec Stretch x 20s F. Standing Calve Stretch x 20s

Monday
Week 1 Day 2

Conditioning

A

WUP BLOCK 2

Warmup completed twice. 1. walking arm swings 20x 2. air squats 10x 3. dive bombers 10x 4. Cats and Cows 10x 5. scorpions 10x each leg 6. Planks 20 seconds

B1

Low-Incline Bench Press

5 x 8

B2

Band Pull-Apart

5 x 12

C1

1-Arm DB Row

4 x 12

C2

Low Incline 1 1/4 Flys

4 x 15

D

45o knee up rotator

3 x 8

Conditioning

E

Woodske Post

Post-workout A. Hang from Chin Up bar x 20s B. Standing Quad Stretch x 20s C. Hurdle Stretch x 20s D. Frog Stretch x 20s E. 45º Pec Stretch x 20s F. Standing Calve Stretch x 20s

Tuesday
Week 1 Day 3

Conditioning

A

WUP BLOCK 2

Warmup completed twice. 1. walking arm swings 20x 2. air squats 10x 3. dive bombers 10x 4. Cats and Cows 10x 5. scorpions 10x each leg 6. Planks 20 seconds

B

DB Farmer's Walk

10 x 15

C

Side Plank On Hand

4 x 20

Wednesday
Week 1 Day 4

Conditioning

A

WUP BLOCK 2

Warmup completed twice. 1. walking arm swings 20x 2. air squats 10x 3. dive bombers 10x 4. Cats and Cows 10x 5. scorpions 10x each leg 6. Planks 20 seconds

B1

Hang Clean High Pull

5 x 5

B2

Squat Jump with Counter

5 x 2

C

Romanian Deadlift

5 x 8

D1

Hack Squat

3 x 8

D2

Lying Leg Curl

3 x 15

Conditioning

E

Woodske Post

Post-workout A. Hang from Chin Up bar x 20s B. Standing Quad Stretch x 20s C. Hurdle Stretch x 20s D. Frog Stretch x 20s E. 45º Pec Stretch x 20s F. Standing Calve Stretch x 20s

Thursday
Week 1 Day 5

Conditioning

A

WUP BLOCK 2

Warmup completed twice. 1. walking arm swings 20x 2. air squats 10x 3. dive bombers 10x 4. Cats and Cows 10x 5. scorpions 10x each leg 6. Planks 20 seconds

B

Bottom Up KB Press

3 x 8

C

Dumbell Power Press

5 x 8

D

Cuban Press

4 x 8

E1

1 1/4 curls

4 x 12

E2

DB Tricep Extension

4 x 8

Conditioning

F

Woodske Post

Post-workout A. Hang from Chin Up bar x 20s B. Standing Quad Stretch x 20s C. Hurdle Stretch x 20s D. Frog Stretch x 20s E. 45º Pec Stretch x 20s F. Standing Calve Stretch x 20s

Friday
Week 1 Day 6

A

Ruck Walk

1 x 30:00

B1

Hollow Roll to V-Up

3 x 10

B2

Half Superman Hold

3 x 8

Conditioning

C

Woodske Post

Post-workout A. Hang from Chin Up bar x 20s B. Standing Quad Stretch x 20s C. Hurdle Stretch x 20s D. Frog Stretch x 20s E. 45º Pec Stretch x 20s F. Standing Calve Stretch x 20s

Saturday
Week 1 Day 7

A

Rest

Coach
coach-avatar Derek Woodske

BIO: DEREK WOODSKE DEREK WOODSKE IS CONSIDERED ONE OF THE PREMIER LECTURERS OF STRENGTH AND CONDITIONING AND EXERCISE SPORTS PERFORMANCE CURRENTLY WORKING TODAY. IN THE PAST FIFTEEN YEARS, DEREK HAS SPOKEN IN MORE THAN A DOZEN COUNTRIES, BEEN TRANSLATED INTO MULTIPLE LANGUAGES, AND INFLUENCED THOUSANDS OF COACHES AND PERSONAL TRAINERS WORLDWID

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Always Forward

the journey is not just a physical endeavor; it is a testament to discipline, and the relentless pursuit of excellence. Through the sweat, tears one forges not only a stronger body but also a fortified spirit capable of overcoming any obstacle. Embrace

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The Proof
verified-athlete-avatar Carrie Ritchie, USA

Volleyball Hall of Fame, All-American

Verified Athlete

"""Derek has been part of my strength and conditioning training life since college athletics. While my personal goals and activities now are constantly changing; Derek always finds ways to adapt my training to make me stronger, faster, and more lethal in whatever I’m choosing to do or compete in."""

verified-athlete-avatar LeCharles Bentley, USA

NFL Pro-Bowl

Verified Athlete

""Derek's brilliance is his ability to communicate complex ideas at a high level, and having been a successful athlete before coaching Derek approaches it with no ego. He has impacted my life as a former NFL athlete, and now, as a performance coach, Derek is the man.""

verified-athlete-avatar Kelly Dessington, South Africa

Powerlifter, Coach, 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""

Team Training Block 3