New

Team Training Block 5

Derek Woodske

Power Sports
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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Mass It Up!
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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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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Programming 5 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
barbell // dumbbell // kettlebell // assault bike // bumper plates // gym
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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

Power Clean

6 x 3

C

1 1/4 Front Squat

5 x 4

D

American KB Swing

4 x 6

E

Banded Hip Bridge

4 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

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 5

B2

Low Row with External Rotation

4 x 12

C1

DB Floor Press

4 x 6 @ 8

C2

Prone 15o Dumbbell Row

4 x 8

Conditioning

D

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

Assault Bike

3 x 100

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

B

Hang Clean

6 x 3

C

Glute-Ham Raise

5 x 6

D1

Partner Nordic Hamstring Curl

4 x 5

D2

Standing TKE (banded)

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

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

B1

Standing DB Press

4 x 6 @ 8

B2

Mixed Grip Pull-Up

4 x 5

C1

Barbell Bicep Curl

4 x 12

C2

Skull Crushers

4 x 8

D

Scap Push-Up

2 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

Friday
Week 1 Day 6

A

Sprint

10 x 15 @ 6

B1

Barbell Achilles Mash

3 x 0:30

B2

Butterfly Stretch

3 x 0:30

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

Derek Woodske is a multifaceted force in the realm of fitness and performance optimization. Renowned as a top-tier strength and conditioning coach, author, and former professional athlete, Woodske's expertise spans over two decades. Transitioning seamlessly into coaching, Woodske has become a sought-after figure, guiding elite athletes and teams towards their highest potential.

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Chase your Goals!

Train with dedication, pushing limits, overcoming obstacles, and striving for excellence. Believe in your potential, embrace the challenge, and rise stronger with each session. Success awaits those who persevere with unwavering commitment and relentless de

Get Team Training Block 5
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The Proof
verified-athlete-avatar Carrie Ritchie, USA

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 Sandi Bitnec, Slovenia

World Record Holder

Verified Athlete

""I recommend Derek to everyone who wishes to take his body and performance to the next level. Even or especially if you're a coach or PT. Along with all the benefits you'll gain valuable insight into program periodization and feel it on yourself. No book or course can ever match that.""

verified-athlete-avatar Kelly Dessington South Africa

National Record Holder

Verified Athlete

""Derek's support and mentorship has 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 5