Build The Boats & Raid The Shores
Shield Maiden Training
Strength & Conditioning, Endurance, Functional TrainingThis 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.
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
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
A
Deadlift
5 x 5
B
Pendlay Row
5 x 5
C
Overhead Press
5 x 5
D
Sled Push
5 x 20
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.
A
Weighted Ruck
@ 5
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.