training block phase 11: Training by Derek Woodske in TrainHeroic

Derek Woodske

Coach

Derek Woodske

Features
1 sessions per week
Must use App app to view and log training
Program Training

$15

Get training block phase 11

jacked

Jacked 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.

ripped

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.

Injury Prevention

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

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Sample Week

Week 1 of 6-week program

Sunday

Week 1 Day 1

Conditioning

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

Deadlift

6 x 5

Step-Ups

5 x 8

Copenhagen Short Lever

5 x 12

Air Squat

1 x 100

Conditioning

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

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

Bench Press

5 x 5

Pull-downs with Hold

4 x 8

1 1/4 Dips

4 x 6

JM Press w/DB

3 x 12

Conditioning

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

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

Build Up Sprint 75%

8 x 10 @ 50

Wednesday

Week 1 Day 4

Conditioning

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

Glute activation bridge

3 x 12

Back Squat

5 x 6

Barbell Lunge

4 x 8

Eccentric Leg Curl

4 x 8

Conditioning

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

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

Standing Military Press

5 x 6

Bent Over Row

5 x 6

Bilateral DB Rows

4 x 12

Close grip gator push-ups

4 x 15

Zottman Curls

3 x 12

Conditioning

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

Assault Bike

10 x 8 @ 20

Conditioning

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

Rest

Coach