ORKA ATHLETICS

Strength & Conditioning, Functional Fitness, Functional Training, Multi-sport, First Responders, Tactical / Military, Combat Sports
Coach
Cody Frey

Strength & Conditioning 


Features
4 sessions per week
Must use App app to view and log training
Team Training
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Intention
Stop doing random ass workouts and start Training. When you make the switch from randomness to training with a specific intention in mind your results will skyrocket.
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Faster Results
When your training day is structured in such a way that the body can respond in one direction, faster adaptations occur. Which equals less work with better results.
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Buckets & Buckets
Hmm.. You workout hard, yet you still look and perform like a wet noodle. Focus your training into buckets and train each bucket individually and watch how fast each bucket feels up.
Features
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Programming 4 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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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 Squat RackBenchKBDBRowerGarage GymComercial GymBands
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Strength Day S/S/C

A1

Dynamic Sprint Warmup

A2

5-10-5 Sprints

6 x 5

Weightroom Warmup

B

Perform this warmup if you skipped the Speed/Agility Warmup & Drill Side plank to elbow touch 2x10 each DB SL RDL 2x10 each X band lateral walks 2x10 each Band front raise to behind neck pull apart 2x10 ALT med ball push-ups 2x8 each Box Jump 6 x 1 Jump ( Step Down)

Squat / Bench

C

Work up to a heavy 5 for the day. Not your 5 rep max from the past. Perform reps of 5 until you find a Heavy 5 reps for the day. Then Continue with the wave scheme.

D1

Back Squat

5, 4, 3, 5, 4, 3

D2

Bench Press

5, 4, 3, 5, 4, 3

E1

Bulgarian Split Squat

4 x 6

E2

Pendlay Row

4 x 6

F

Sled Push

8 x 10 @ 100 %

G

Foam Roll

Monday
Muscle Endurance Wave Load 10/8/6

A

Agile 8

Circuit

B

Lying Leg Raise 4 count lower 2x6 each Cuban press 2x10 ALT med ball push-ups 2x8 each Ring Rows 2x10 Wall Squat 2x5

C1

Front Squat

10, 8, 6, 10, 8, 6

C2

Bench Press

10, 8, 6, 10, 8, 6

D1

DB Hang Clean & Press

4 x 8

D2

DB Reverse Lunge

4 x 8

E1

Chest-Supported DB Row

4 x 8

E2

DB RDL

4 x 8

F

Sled Push

6 x 30 @ 100 %

G

Foam Roll

Tuesday
Rest Day

A

Limber 11

B

Thoracic Flow

Wednesday
Strength Day S/S/C

A1

Dynamic Sprint Warmup

A2

5-10-5 Sprints

6 x 5

Weightroom Warmup

B

Perform this warmup if you skipped the Speed/Agility Warmup & Drill Side plank to elbow touch 2x10 each DB SL RDL 2x10 each X band lateral walks 2x10 each Band front raise to behind neck pull apart 2x10 ALT med ball push-ups 2x8 each Box Jump 6 x 1 Jump ( Step Down)

Squat / Bench

C

Work up to a heavy 5 for the day. Not your 5 rep max from the past. Perform reps of 5 until you find a Heavy 5 reps for the day. Then Continue with the wave scheme.

D1

Back Squat

5, 4, 3, 5, 4, 3

D2

Bench Press

5, 4, 3, 5, 4, 3

E1

Bulgarian Split Squat

4 x 6

E2

Pendlay Row

4 x 6

F

Sled Push

8 x 10 @ 100 %

G

Foam Roll

Thursday
60 MIN CARDIO +TGU+ KB EMOM+ MYOREP+ 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

D1

DB Bicep Curls

20, 5, 5, 5, 5, 5

D2

Banded Tricep Pushdown

20, 5, 5, 5, 5, 5

E

Air Bike

1 x 10:00

F

Thoracic Flow

Friday
REST DAY 
Saturday
REST DAY 
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Team 4
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Team 4
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Team 4
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