Valhalla fitness
Strength & ConditioningThe VVT program is 10 weeks based around doing 10 sets of 10 reps with weights varying from 50 -70% of 1RM there is 2 Deload weeks and a testing week on the last week.
This program is designed for off season training to build a base and work load plus put on muscle.
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
Ring Rows
4 x 25
A2
Good Morning
4 x 25
A3
Hip Thrust
4 x 25
B
Deadlift
10 x 10 @ 50 %
C
Sandbag to shoulder
10 x 4 @ 132.28 kg
D
One-Arm Russian KB Swing
10 x 20 @ 35.27 kg
E
Hanging Knee Raise
10 x 5
A1
Ring Rows
4 x 25
A2
Banded strict press
4 x 25
A3
Banded Tricep Pushdown
4 x 25
B
Strict press
10 x 10 @ 50 %
C
1-Arm KB overhead press
10 x 10 @ 35.27 kg
D
Banded Y rows
10 x 10
E
Banded twisty things
10 x 10
A1
Air Squat
4 x 25
A2
Barbell Hip Thrust
4 x 25
A3
Stiff Leg Deadlift
4 x 25
B
Back Squat
10 x 10 @ 50 %
C
Bulgarian Split Squat
10 x 10 @ 0 kg
D
Kettlebell halos
10 x 10 @ 35.27 kg
A1
Ring Rows
4 x 25
A2
Ring Push-up
4 x 25
A3
Banded Tricep Pushdown
4 x 25
B
Bench Press
10 x 10 @ 50 %
C
Bent Over Row
10 x 10
D
DB Lateral Raise
10 x 10
E
Plank
10 x 0:30
