Derek Woodske
General FitnessWelcome 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
A
My Dynamic Warmup
B1
30 degree neutral grip DB Press
5 x 12
B2
Seated Row
5 x 12
C1
Low Incline 1 1/4 Flys
4 x 10
C2
Prone DB Rows
4 x 10
D
8+12 curls
3 x 20
E
Tricep Pushdown
3 x 15
A
My Dynamic Warmup
B
Deadlift
4 x 12
C1
Sidesteps
4 x 8
C2
RDL
4 x 8
D
Sled Drags
10 x 10
A
My Dynamic Warmup
B
Ruck Walk
1 x 30:00
A
My Dynamic Warmup
B1
Chin-Up
4 x 8
B2
DB Push Press
4 x 12
C1
DB Cuban Press
4 x 12
C2
DB Lateral Raise
4 x 8
D
One arm shrugs
3 x 12
A
My Dynamic Warmup
B
Leg Press
5 x 12
C
American KB Swing
4 x 12
D
Walking Lunges
4 x 10
A
My Dynamic Warmup
B
Swimming
1 x 30:00
C
Push-Up
1 x 100
A
Rest
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
Get Team Training 8
Carrie.R USA 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,"
Kelly. D - South Africa
Powerlifting 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""
World Record Apnea Swim
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.""
