Derek Woodske
General Fitness, Weightlifting, Power Sports , Functional Fitness**TRILOGY** IS AN 8-WEEK TRIFECTA PROGRAM DEVELOPED OVER THE PAST TWENTY YEARS OF WORKING WITH ATHLETES AND PRIVATE POPULATIONS FROM DIVERSE AND COMPLICATED BACKGROUNDS. INCORPORATING THE CONCEPTS OF VERTICAL INTEGRATION INTO MY ATHLETIC TRAINING REGIMENS, I REALIZED THAT THERE IS A WAY TO INCORPORATE MULTI DISCIPLINES OF FOCUS INTO A SINGLE TRAINING BLOCK.
THE GOAL OF THIS PROGRAM;
DEVELOP ATHLETES, REGARDLESS OF THEIR SCHEDULES TO ACHIEVE THE HIGHEST LEVEL OF PERFORMANCE WHILE ALLOWING FOR THE EVER-CHANGING AND COMPLICATED DEMANDS THAT MAKE UP LIFE.
Features
3 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Infinite Go Warmup 1
The Daily Ritual Assault Bike (5min) alternative / Skipping Rope (3min continuous) alternative / Versa Climber 500ft a. Air Squats x 20 (full Deep and not rushed. Big Breath at the top of each rep) b. Push-Up Iso Holds x 20-sec hold (Bend elbow to the level of personal comfort) c. Walking Quad Stretch x 10 (flowing a loose) d. Fire Hydrants x 10 per side e. Lung Iso Holds x 20 sec each side (We lunge like a fencing athlete, the rear leg is always straight) f. Knee to Chest Rockers x 20 sec (tuck chin to chest) g. Straight arm hang from Chin Up Bar x 20 sec (if grip is an issue, use straps) .
B
Front Squat
5 x 5
C
Shoulder Press
4 x 6
D
Chin-Up
4 x 6
E1
Seated Hammer Curls
4 x 8
E2
Cable Skull Crusher
4 x 8
Circuit
F
ASSAULT BIKE 10MIN CONTINOUS RPE 3-5
A
Walk
Conditioning
B
Woodske Post
Post-workout complete this circuit 3 times 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
Infinite Go Warmup 1
The Daily Ritual Assault Bike (5min) alternative / Skipping Rope (3min continuous) alternative / Versa Climber 500ft a. Air Squats x 20 (full Deep and not rushed. Big Breath at the top of each rep) b. Push-Up Iso Holds x 20-sec hold (Bend elbow to the level of personal comfort) c. Walking Quad Stretch x 10 (flowing a loose) d. Fire Hydrants x 10 per side e. Lung Iso Holds x 20 sec each side (We lunge like a fencing athlete, the rear leg is always straight) f. Knee to Chest Rockers x 20 sec (tuck chin to chest) g. Straight arm hang from Chin Up Bar x 20 sec (if grip is an issue, use straps) .
B1
DB Split Squats
4 x 8
B2
Lat Pull Downs
4 x 10
C1
180 Back Extension
4 x 12
C2
30 Degree Incline DB Bench Press
4 x 10
D1
Step-Ups
4 x 6
D2
DB Lateral Raise
4 x 10
Circuit
E
Elliptical 20 min Easy heart rate intensity work (60-75% of heart rate max)
A
Walk
Conditioning
B
Woodske Post
Post-workout complete this circuit 3 times 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
Infinite Go Warmup 1
The Daily Ritual Assault Bike (5min) alternative / Skipping Rope (3min continuous) alternative / Versa Climber 500ft a. Air Squats x 20 (full Deep and not rushed. Big Breath at the top of each rep) b. Push-Up Iso Holds x 20-sec hold (Bend elbow to the level of personal comfort) c. Walking Quad Stretch x 10 (flowing a loose) d. Fire Hydrants x 10 per side e. Lung Iso Holds x 20 sec each side (We lunge like a fencing athlete, the rear leg is always straight) f. Knee to Chest Rockers x 20 sec (tuck chin to chest) g. Straight arm hang from Chin Up Bar x 20 sec (if grip is an issue, use straps) .
B1
KB Snatch
5 x 5
B2
Goblet Squat
5 x 5
B3
Overhead Walking Lunge
5 x 10
B4
Push Ups
5 x 10
B5
Russian Twist
5 x 12
B6
Hollow Roll to V-Up
5 x 20
A
Walk
Conditioning
B
Woodske Post
Post-workout complete this circuit 3 times 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
This is the system I designed specifically for busy athletes that need results.
Get Trilogy Phase 2
Kelly Dessington, SA
Athlete and Coach
Verified Athlete"""Derek's support and mentorship have 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"""
Dave "pain train" Mazany
Coach, Fighter, Gym Owner
Verified Athlete""As a Professional MMA fighter with wins against a South African Titleholder (EFC) and a middleweight title in Australia. I attribute much of my success to the principles and practices of strength and conditioning I learned through personal interaction with Derek""
Rob Jacobs, USA
Coach
Verified Athlete""In my first 4 weeks I went from 12% bf down to 6.7, then 6.7 to 6.3% Which I think equates to around 5.5% of body fat... Gone! Each phase progresses, testing me every rep! You can feel the method to the madness in the program design, from every rep of"
