Ragnarok Athletics

Coach
Joe Aesir

This Program is for those who want to really push themselves in a unique way. Using Power Work to build volume. Get Stronger, Get Bigger, Get Faster

Features
5 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Barbell // Trapbar // Pullup Bar // Medicine Ball // Ab wheel // resistance bands // dumbbells //  
sample week banner image
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Sample Week
Week 1 of 24-week program
Sunday
Week 1 Day 1

A1

Trap Bar Deadlift

2 x 5

A2

Hurdle Hops

2 x 8

B1

Weighted Strict Pullup

2 x 5

B2

Swiss Ball Overhead Medball Throw

2 x 8

C1

Trap Bar CleanPull

4 x 5

C2

Lat Pulldown

4 x 5

D

Leg Extension

1 x 25

E

EZ Bar Curl

1 x 25

Monday
Week 1 Day 2

A1

Romanian Deadlift

3 x 5

A2

Broad Jump

3 x 8

B1

Bench Press

3 x 5

B2

Plyometric Push-ups

3 x 8

C1

Reactive RDL High Pull

4 x 5

C2

DB Speed Bench

4 x 5

D1

Lying Leg Curl

1 x 25

D2

Skull Crushers

1 x 25

Wednesday
Week 1 Day 4

A

Sprint

@ 40

B1

Box Squat

3 x 5

B2

Seated Broad Jump to Box

3 x 5

C1

Push Press

3 x 5

C2

Counter Movement Medball Shotput

3 x 5

D

Seated Row

2 x 25

Thursday
Week 1 Day 5

A1

DB Power Step Up

3 x 5

A2

Power Skip

3 x 8

B1

Depth Plyo Push-Up

3 x 5

B2

Kneeling Med-Ball Throw

3 x 8

C1

Landmine Bar Twist

3 x 8

C2

Med Ball Rotational Throw

3 x 8 @ 8

Friday
Week 1 Day 6

A

Sprint

2 x 100

B

Sprint

3 x 40

Athletic Hypertrophy (Off-Season)