Derek Woodske
Power SportsWelcome 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
Snatch Grip Deadlift
6 x 5
C
Step-Ups
5 x 8
D
Eccentric Nordic Curls
4 x 6
E
Banded TKE
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
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
Flat DB Bench w/iso
5 x 6
B2
1-Arm DB Row
5 x 8
C1
DB Fly
4 x 8
C2
Lat Pulldown
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
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
1-mile Run
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
Back Squat
6 x 7
C
RDL
4 x 8
D1
Bulgarian Split Squat
4 x 5
D2
Leg Curls
4 x 10
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
DB Shoulder Press
5 x 6 @ 8
C
Neutral Grip Chin-up
5 x 6
D1
8+12 curls
4 x 20
D2
Tricep Pushdown
4 x 12
E
Push-Up
1 x 100
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
A
Ruck Walk
1 x 45 @ 5
Conditioning
B
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
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