Derek Woodske
Welcome to the Team!
The team training will be a monthly subscription, but the schedule will be more dynamic than that, and you can join and leave at any time!
The team training will be divided into four-week blocks with a task at the end of each cycle.
The tasks range from repetition maxes in selected progressive exercises to metabolic improvements on designated equipment.
Our goal with Team Training is to develop the best and most athletic version of yourself through the interaction of the trainheroic community and coaching staff.
I will monitor and check in with the athletes throughout the week to ensure everyone is on the right track.
Features5 sessions per week
Must use App app to view and log training
Program Training
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
Front Squat
5 x 4
D
KB swings
4 x 6
E
Banded Hip Bridge
3 x 10
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
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
Barbell Bench Press
5 x 6
B2
Seated Med Grip Low Row
4 x 8
C1
Pendlay Row
4 x 6
C2
Eccentric DB Floor Press
4 x 5
D
3-way Shoulder Shocker
3 x 12
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
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
Assault Bike
10 x 10
C
Copenhagen Short Lever
3 x 20
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 + hang power clean
6 x 2
C
Barbell Back Squat Jump
5 x 4
D1
Eccentric Nordic Curls
4 x 5
D2
DB Split Squat FFE
4 x 8
E
Seated Calf raises
2 x 10
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
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
DB Shoulder Press
4 x 8
B2
Neutral Grip Chin-up
4 x 5
C1
1 1/4 Preacher Curl
4 x 8
C2
DB Overhead Tricep Extension
4 x 6
D
DB Shrug
4 x 12
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
A
Ruck Walk
1 x 30:00
B1
Backward Sled Drag
3 x 10
B2
Alternating Supermans
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
A
Rest
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
Get Team Training Block 4
K.Dessington. SA
Gym Owner Powerlifter
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""
C.Ritchie, USA
Volleyball 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.""
L. 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.""
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