Ragnarok Athletics
This is a Program for those who want to get bigger, stronger, and more maybe even a little faster for summer. It is a 20 week program and it is hard.
The program incorporates sprinting, ballistic exercises, some unconventional strength exercises, and tried and true bodybuilding exercises to help you put on the size and strength you are looking for for summer.
This program does incorporate some cardio because well, we are trying to become savage, and that means never being to tired to do savage work.
Phase 1 build Volume
Phase 2 Maintain Volume
Phase 3 More Sprinting and Exercise Rotation
Phase 4 Long hard Sprints and Final Strength Work
Features6 sessions per week
Must use App app to view and log training
Program Training
A
40 Yard Sprint
B
Zercher Squat from Pins
4 x 5
C
Leg Press
3 x 10
D
Zercher Deadlift
1 x 10
E1
Leg Extension
2 x 25
E2
Lying Leg Curl
2 x 25
A
Wall Balls
3 x 8
B
Pendlay Row
3 x 8
C
Bench Press
4 x 5
D
Weighted Strict Pullup
4 x 5
E1
Seated Incline DB Curls
2 x 25
E2
Skull Crushers
2 x 25
A
Cardio
1 x 30:00
A
40 Yard Sprint
B
Zercher Squat from Pins
4 x 5
C
Zercher Deadlift
1 x 10
D
Hip Thrust
4 x 5
E
Single Leg RDL Cable Row
2 x 25
A
Wall Balls
3 x 8
B
Pendlay Row
3 x 8
C
Bench Press
4 x 5
D
Weighted Strict Pullup
4 x 5
E
Seated Row
2 x 25
F
DB Reverse Fly
2 x 25
A
Cardio
1 x 30:00
A
Limber 11
2 x 10:00
B
Agile 8
2 x 10:00
