Valhalla Strength & Conditioning
General Fitness, Strength & ConditioningThis foundational program was designed for the beginner/intermediate level client looking guidance with barbell and overall strength training. Using the progressive overload principle the athlete will begin with a relatively easy weight and progress slowly over the duration of the program. If no plateau is reached the athlete can repeat the same cycle as many times as desired. Our foundational program will greatly aid in developing basic strength needed to progress with any of our other training programs in the future.
Features1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Hybrid Warm Up #1
Easy Effort Bike/Row/Jog/Ski Erg x3min Perform 2 rounds Single Leg Glute Bridge x10ea Band Pull Apart x20 Dead Bug x10ea
B
Back Squat
3 x 5
C
Bench Press
3 x 5
D
Bent Over Row
3 x 8
E
RDL
3 x 8
Prep
A
Hybrid Warm Up #2
Easy Effort Bike/Row/Jog/Ski Erg x3min Perform 2 rounds Bird Dog x10ea Yoga Push Up x10 Side Plank x20sec ea
B
Deadlift
3 x 5
C
Overhead Press
3 x 5
D
Chin-Up
3 x MAX
E
DB Reverse Lunge
3 x 8
Prep
A
Hybrid Warm Up #1
Easy Effort Bike/Row/Jog/Ski Erg x3min Perform 2 rounds Single Leg Glute Bridge x10ea Band Pull Apart x20 Dead Bug x10ea
B
Back Squat
3 x 5
C
Bench Press
3 x 5
D
Bent Over Row
3 x 8
E
RDL
3 x 8
