ORKA Performance

You can understand the research and still struggle to apply it Monday morning.

Plinth to Podium was built to close that gap.

Across three days, we move between the classroom and gym to work through upper and lower extremity testing, strength and power development, programming, periodization, plyometrics, exercise selection and practical coaching.

The goal is simple:

Give you frameworks you can actually use.

Simplify your sessions.
Connect the dots.
Build a more robust toolkit.

Then take it back to your athletes Monday morning.

📍Plinth to Podium | Calgary
📆 November 20–22, 2026

You can understand the research and still struggle to apply it Monday morning.

Plinth to Podium was built to close that gap.

Across three days, we move between the classroom and gym to work through upper and lower extremity testing, strength and power development, programming, periodization, plyometrics, exercise selection and practical coaching.

The goal is simple:

Give you frameworks you can actually use.

Simplify your sessions.
Connect the dots.
Build a more robust toolkit.

Then take it back to your athletes Monday morning.

Plinth to Podium | Calgary
November 20–22, 2026

The movement pattern is established. Now we increase the exposure.

After penguin taps, we introduce band-assisted pogos.

The athlete is now repeatedly absorbing and producing force while the assistance gives them more space to focus on rhythm, coordination and strategies for managing the increased demand.

When control, confidence, repeatability and symptom response support progression, we remove the assistance.

Band-assisted pogos → unassisted pogos.

More independent force production. More impact. More demand through the muscles, tendons, joints and pelvic floor.

Progression is guided by what the athlete demonstrates during the session and how her body responds afterward. No magical date. No unsupported leap from recovery into high-impact exercise.

Clear criteria. Constant coaching. Purposeful exposure.

That is how Project XX bridges the gap from rehabilitation to performance.

Comment “POST PARTUM” and we’ll send you the program details. We only have a couple of spots left for October’s 6-week program.

Postpartum athletes can return to impact. The question is how to introduce it and when to progress.

Part one of our reactive strength continuum begins with band-assisted penguin taps.

The assistance changes the constraint and gives the athlete space to practise the rhythm, coordination and pressure-management strategies required for impact.

From there, we remove the assistance and assess how the athlete responds.

→ Can you maintain control?
→ Is the rhythm repeatable?
→ Can you coordinate the task as demand increases?
→ How do symptoms respond during the session and afterward?

With a coach guiding each exposure, the athlete does not have to guess whether she is ready for the next step.

Band-assisted penguin taps → unassisted penguin taps → increased impact exposure.

Next up: how do we turn that foundation into a jump, stay tuned for next week. 

And if you’re interested in this level of guidance post-partum, comment “POST-PARTUM” and we’ll send you more details on our upcoming October 6 cohort.