New

Build The Boats & Raid The Shores

Shield Maiden Training

Strength & Conditioning, Endurance, Functional Training
Coach
Fallon Durkee

This program is designed to build your strength, increase your aerobic & anaerobic conditioning, and build a muscular frame.

Many programs I've done in the past seemed to lack the mixture of combining strength, metabolic conditioning, and functional, real life training into one. This program scratches that itch for me - and so I am sharing it here for the world to enjoy. If you ever wanted to have the strength & endurance necessary to build a heavy longship and be able to sustain yourself in battle - now is your chance. Each Week: You will have two heavy strength days, one METCON, one weighted ruck between 5-9 miles, and one hypertrophy focused day with a sprint exercise.

You will utilize dumbbells, barbells, kettlebells, and sandbags as your main tools. Bodyweight exercise is also included.

You can run this program more than once if you desire. If done correctly, you should need a deload week after each 4 weeks of training.

Happy Training. Let's Get Strong.

benefit-image-0
Sandbag Training for Everyday Capability
Use sandbags to train your strength in ways that are otherwise neglected by the barbell alone. Sandbags can often resemble real life objects and have an uneven load that constantly shifts when picked up - making it much harder to lift and utilize. In turn, this will make you stronger both in and out of the gym.
benefit-image-1
Lift. Ruck. Train.
Metabolic conditioning, weighted rucks, strength building, and hypertrophy are all components of this program. You will find, at the root of this program, that strength and conditioning are the main forces that drive this. It is not so much focused on aesthetics as it is general capability.
Features
feature-icon
Programming 5 days per week
Strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background.
feature-icon
Delivered through TrainHeroic
Everything you need delivered through the TrainHeroic App.
Equipment
Required
Barbell // Sandbag // Kettlebell // Airdyne/Echo Bike // Dumbbells // Sled // Weighted Vest
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
Strength Day

A

Back Squat

5 x 5

B

Bench Press

5 x 5

C

Zercher Shrug

4 x 15

D1

Sandbag Carry

4 x 30

D2

DB Farmer's Carry

4 x 30

Monday
METCON

METCON

A

5 Rounds. Rest 2 Min Between each round. 10 Power Cleans 10 Heavy KB Swings 4 Heavy Sandbag To Shoulder (4 Each Shoulder) 10 Pull Ups (use weight or assistance as needed) 1 Heavy Farmer Walk 15 Yards

Wednesday
Strength Day

A

Deadlift

5 x 5

B

Pendlay Row

5 x 5

C

Overhead Press

5 x 5

D

Sled Push

5 x 20

Thursday
Accessory Day w/Sprint 1.1

A

Chest Press

3 x 12

B1

Goblet Squat

3 x 12

B2

Seated Row

3 x 12

C

Walking Lunges

3 x 8

D

Barbell Bicep Curl

1 x 50

E1

DB Lateral Raise

3 x 12

E2

DB Front Raise

3 x 12

Conditioning

F

200 Cal Airdyne

Perform 200 Cal on Airdyne.

Friday
Ruck

A

Weighted Ruck

@ 5

Coach
coach-avatar Fallon Durkee

NASM-CPT, CF-OL1, 1:1 Coach & Personal Trainer. Main background in strength & conditioning. I believe in the basics, and so my programs feature general training styles that can be applied to almost anyone. I help others become more capable inside as well as outside of the gym.

Build The Boats & Raid The Shores