Strong Endurance: Training by Cody Frey in TrainHeroic

ORKA ATHLETICS

CrossFit, General Fitness, Miscellaneous, Law Enforcement, First Responders, Tactical, Tactical / Military, Jiu Jitsu, Combat Sports, Adventure Race , Hunting
Coach
Cody Frey

LIMITLESS is about one thing building functional strength while maintaining movement/mobilit and having the engine that can carry it farther than the garage.

What's the point of being strong if you can't move?

Instead of randomness, This is Programming you can set your clock to. Allow your body and mind to prepare for what's ahead by knowing what's ahead. Although the Template will remain relatively the same. The methods will change, throughout the program through each phase for various reasons. i.e. Hypertrophy, Muscle Endurance, and or Strength.

If you are a competitive athlete, who competes in a sport similar to the one formerly held at a ranch in CA, then this program is not for you. There is no exercise in this program that doesn't serve you anywhere else but the competition floor.

Instead, you will find Functional Strength and Conditioning methods that transfer to the real world.


Squat | Lunge | Vertical / Horizontal Press | Vertical / Horizontal Pull | Loaded Carries | Aerobic capacity


If you are looking for a program that will get you in shape for anything besides competition then this program is for you.

If you are a weakened warrior that enjoys getting after it, then this program is for you.

If you are someone that doesn't like being weak, and non functional than this program is for you.

If you feel beat up and broken than this program is for you.

If you have looking for something that is challenging than this program is for you.

The team will cycle through an Accumulation Phase (Hypertrophy/Volume) - Intensification Phase (Strength/Interval). So if you are someone that likes to jump around from program to program don't worry the programming will switch up. You can also message us at any time for guidance and questions.



6 days of Workouts

Three days of Strength/Muscle Endurance M/W/F

Three Days of Conditioning T/TS

Warmups change throughout the program adding in new exercises that you are probably weak need more work at.

Cool Down/ Recovery









Features
6 sessions per week
Must use TrainHeroic app to view and log training
Team Training
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Quality Over Quantity
Stop accepting bad form, bad technique, and bad movement as anything other than what it is; UGLY. It doesn’t transfer to better performance, whether that is in the weight room or on the field. Instead, train for success. Train with a desire to get better, and accept nothing less. We Utilize various techniques and methods to maintain quality throughout the exercise.
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Earn Your Freedom
Freedom to move, explore, and live the life you choose. Do not be limited by your strength ever again. This program will build a level of strength without compromising your fun, long runs, swims, and rides.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 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 PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Barbell DBKBBandsBenchSquat RackCardio Equipment of choiceSandbag
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Strength 

A

Agile 8

Warm-Up

B

Wall Sqaut 2x5 Air Squat 2x10 Walking Lunges 2x20 Russian KB Swing 2x20

C1

Band Shoulder Dislocates

3 x 10

C2

Goblet Squat

3 x 5 @ 50 lb

D

Front Squat

7, 5, 3, 7, 5, 3

E1

Goblet Cyclist Squat

4 x 6

E2

Shoulders Elevated Single Leg DB Hip Thrust

4 x 6

E3

Banded TKE

3 x 25

F

Front-Leaning Rest (FLR)

1 x 5:00

G

Foam Roll

Monday
60 MIN CARDIO +TGU+ KB EMOM+ T-Flow

A

Air Bike

1 x 10:00

B

Turkish Get Up

1 x 10:00

C

Russian KB Swing

1 x 1:00 @ 10

D

Air Bike

1 x 10:00

E

Thoracic Flow

Tuesday
IWT

A

Air Bike

1 x 10:00

Warm-Up

B

Warm-up Wall Squat 2 x 5 Air Squat 2x10 Goblet Squat 2x10 @ 10-20lb DB Walking Lunges 2x20 Russian Kb Swing 2 x25

C

DB Thruster

2 x 30

Conditioning

D

Circuit

3 Rounds 10 x KB Thrusters + Row 2:00min 500meters or more Then Rest 2:00min Then Rest 5:00min Before the Next Round 3 Rounds 10 x KB Snatch Each Arm + Jump Rope 2:00min Doubles or Singles + Side Plank 1min each side Rest 2:00min Then Rest 5:00min Before the Next Round 3 Rounds KB Complex 10 x Deadlifts 10 x Hang Clean 10 x Push Press 10 x Russian KB Swings Then Rest 2:00min

E

Air Bike

1 x 10:00

F

Foam Roll

Wednesday
Anaerobic Lactic Power

A

Rowing

1 x 10:00

B

Air Bike

6 x 0:10 @ 2:00

C

Rowing

1 x 10:00

Thursday
Recovery

A

Agile 8

B

Sumo Deadlift

3 x 20 @ 30 %

C

Rowing

1 x 5000

D

Foam Roll

Friday
60 MIN CARDIO

A

Ruck

1 x 60:00

B

Thoracic Flow

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Stop Burning Everything

Stop grabbing random bricks and lighting them on fire and expecting results. Instead build brick by brick and have the structure that you want. One that looks good, moves well, and FEELS Great.

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Strong Endurance
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Strong Endurance
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Strong Endurance
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