Team Training Block 1

Derek Woodske

General Fitness, Strength & Conditioning, Multi-sport, Other

Coach

DEREK WOODSKE

Welcome to our transformative Online Workout Program, where fitness meets convenience! Designed for everyone, from beginners to seasoned enthusiasts, this program provides expert-led workouts at your fingertips. With a diverse range of routines, including high-intensity workouts, strength training, and restoration sessions, you can tailor your fitness journey to your preferences. With clear guidance, ensuring proper form and technique, while the flexible schedule allows you to exercise whenever and wherever suits you best. Engage in interactive lessons, connect with a supportive community, and track your progress effortlessly. This program isn't just about breaking a sweat; it's a holistic approach. Receive guidance, learn effective recovery strategies, and join a vibrant community of like-minded individuals. Experience the convenience of working out from home, the gym, or wherever life takes you. Unleash your full potential with our Online Workout Program – your key to a healthier, happier, and stronger you!

$15

Get Team Training Block 1

Increase Muscle Mass

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.

Increase Metabolism

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 cabenefitor 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.

Improve Mood

Mental Health Benefits: Weightlifting has positive effects on mental well-being. Engaging in regular strength training releases endorphins, the body's natural mood elevators, promoting a sense of happiness and reducing stress. The focus required during weightlifting sessions can also act as a form of mindfulness, providing a mental break from daily stressors.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 5 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

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

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

Equipment

Required

Dumbbell // Barbell // Rack // Bike // Weight Vest // Weights // Bands

Recommended

Kettlebell // CMB // Chains

Sample Week

Week 1 of 4-week program

Sunday

Week 1 Day 1

Conditioning

WUP block Training 1

Warmup completed twice. 1. Air Squats 20x 2. Leg Swings 10x on each side 3. Push-Ups 10x 4. Cats and Cows 10x 5. Fire Hydrants 10x each leg 6. Planks 20 seconds

Deadlift

6 x 5

Low Band pull through

4 x 12

Mid Shin Step-ups

4 x 10

Hollow Rock

3 x 10

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 Training 1

Warmup completed twice. 1. Air Squats 20x 2. Leg Swings 10x on each side 3. Push-Ups 10x 4. Cats and Cows 10x 5. Fire Hydrants 10x each leg 6. Planks 20 seconds

Incline DB Bench Press

5 x 8

Seated Row

4 x 12

DB Floor Press

4 x 12

Lateral Raise With External Rotation

4 x 20

Cable Throat Rows

4 x 10

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

Ruck Walk

1 x 45 @ 30:00

Wednesday

Week 1 Day 4

Conditioning

WUP block Training 1

Warmup completed twice. 1. Air Squats 20x 2. Leg Swings 10x on each side 3. Push-Ups 10x 4. Cats and Cows 10x 5. Fire Hydrants 10x each leg 6. Planks 20 seconds

DB Farmer's Walk

4 x 10

1 1/4 Back Squat

5 x 6

180º Back Extension

4 x 12

GHR sit-ups

3 x 12

Standing Calve raises

2 x 25

Thursday

Week 1 Day 5

Shoulder Pre-Hab

2 x 8

Seated Unsupported Shoulder Press / DB

5 x 12

1-Arm Cable pull downs

4 x 12

Decline Dumbbell Pullover

4 x 12

45º incline Commerford Curl

4 x 15

Wrist Extension

2 x 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

Friday

Week 1 Day 6

Assault Bike

10 x 0:10

Saturday

Week 2 Day 0

Rest

Coach

More from Derek Woodske

DEREK WOODSKE

BIO: DEREK WOODSKE DEREK WOODSKE IS CONSIDERED ONE OF THE PREMIER LECTURERS OF STRENGTH AND CONDITIONING AND EXERCISE SPORTS PERFORMANCE CURRENTLY WORKING TODAY. IN THE PAST FIFTEEN YEARS, DEREK HAS SPOKEN IN MORE THAN A DOZEN COUNTRIES, BEEN TRANSLATED INTO MULTIPLE LANGUAGES, AND INFLUENCED THOUSANDS OF COACHES AND PERSONAL TRAINERS WORLDWIDE

Always Forward!

the journey is not just a physical endeavor; it is a testament to discipline, and the relentless pursuit of excellence. Through the sweat, tears one forges not only a stronger body but also a fortified spirit capable of overcoming any obstacle. Embrace t

Get Team Training Block 1

The Proof

Clarke Flynn, Canada

Canadian Olympian

Verified Athlete

""One of the best things about teaching alongside Derek was that he had done it all. He had trained each of the different phases we were teaching in the PICP certification programs. He had done GVT, AGVT, drop sets, clusters, everything""

Carrie Ritchie, USA

NCAA All-American Volleyball

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.""

Meagan Jones, Canada

Professional Skier and Coach

Verified Athlete

"Derek Woodske's strength and conditioning helped me stay healthy and strong for ski season, using well-thought-out and specific strength and conditioning concepts organized into a comprehensive and progressive program. Even with a history of knee surgeries, I can ski at my highest level."

LeCharles Bentley, USA

2X NFL PRO-BOWL

Verified Athlete

""Derek's brilliance is his ability to communicate complex ideas at a high level, and having been a successful athlete before coaching Derek approaches it with no ego. He has impacted my life as a former NFL athlete, and now, as a performance coach, Derek is the man.""