Valhalla fitness
Coach
Luke Kruger
As the name says this is speed work low weights low reps using accomodating resistance
Features1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 5-week program
Sunday
Speed block Week 1 Day 1
A1
Ring Rows
4 x 25
A2
Good Morning
4 x 25
A3
Hip Thrust
4 x 25
A4
Tricep Pushdown
4 x 25 @ 0 kg
B
Deadlift
10 x 3 @ 60 %
C
KB Snatch
3 x 10
D
Push Press
10 x 3 @ 60 %
E
Banded twisty things
10 x 10
Tuesday
Speed block Week 1 Day 3
A1
Air Squat
4 x 25
A2
Barbell Hip Thrust
4 x 25
A3
Stiff Leg Deadlift
4 x 25
A4
Tricep Pushdown
4 x 45
B
Back Squat
10 x 3 @ 60 %
C
Sandbag front squat
10 x 3
D
Bench Press
10 x 3
E
Barbell Row
10 x 5
F
Kettlebell halos
10 x 10
Thursday
Speed block Week 1 Day 5
A1
Ring Rows
4 x 25
A2
Good Morning
4 x 25
A3
Hip Thrust
4 x 25
B
Snatch
10 x 2 @ 85 %
C
Clean & Jerk
10 x 2 @ 85 %
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