Derek Woodske
General Fitness, 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
A
Deadlift
4 x 8
B1
DB Military Press
4 x 8
B2
DB Step Up
4 x 7
C1
Dip
4 x 15
C2
Neutral Grip Chin-up
4 x 12
Incline Walk
D
Incline Walk 10-15% 10min Heart rate 70-80% of est. max
A1
Eccentric Heel Elevated Squat
4 x 12
A2
30 Degree Incline DB Bench Press
4 x 10
B1
180 Back Extension
4 x 12
B2
Decline Skull Crusher
4 x 12
C1
Standing Calve raises
4 x 15
C2
Preacher/Scott Curls
4 x 12
Conditioning
D
Elliptical 15 min Easy heart rate intensity work (60-75% of heart rate max)
A1
Hang Clean and Press
5 x 4
A2
DB Lateral Raise
5 x 8
A3
KB swings
5 x 10
A4
Hanging Knee Raise
5 x 6
B1
Alternating DB Hammer Curl
5 x 8
B2
Ring Push-up
5 x 10
Kelly Dessington, SA
Coach / Athlete / Gym Owner
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 Mazany, USA
Gym Owner / Fighter
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"
Robert Jacobs, USA
Strength 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 every set. In 16 weeks everything changed!"
Josh Schouten
Coach / Athlete
Verified Athlete"I’m a huge believer that you should always have a coach and/or mentor that keeps you honest and who doesn’t follow a crowd of favoritism. Derek is exactly this. I have both structure and freedom with training. It’s tough but would we want it any other way"
