Valhalla Strength & Conditioning

General Fitness, Tactical / Military, First Responders
Coach
Christopher Powell

Welcome to Odin, this is designed to be a jack of all trades style program. Originally intended for tactical/first responder athletes but, can be suited for all those who are looking to challenge themselves and love training with purpose.

We will be working on improving all the physical qualities needed to be a useful human and help you develop into a well-rounded athlete ready for anything that life can throw at you.

Features
6 sessions per week
Must use App app to view and log training
Program Training
Features
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Programming 6 days per week
12 weeks of training designed to test and improve a wide variety of physical qualities required to excel in your job and life.
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Delivered through TrainHeroic
Quality program delivered directly to your phone. Allowing you to track progress throughout the 12 week cycle.
Equipment
Recommended
Required- Barbell // DB/KB // Sled // Bands // Bench // Squat Rack // Pull up bar // med balls Recommended- GHD // reverse hyper // sandbags // cable system
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A

COACHES NOTES

Sunday
Week 1 Day 1

A

Weighted Vest Walk

1 x 30:00

Monday
Power and Strength

A1

2 Min SMR

1 x 2:00

A2

8min Individual Warm Up

1 x 8:00

B1

Sled Sprints

2, 4 @ 15, 30

B2

Box Jump

3 x 2

C

Front Squat

5, 3, 3, 3, 3, 3 @ MAX, 60, 60, 60, 60, 60 %

D

DB RDL

3 x 8

E

1-Arm Lat Pulldown

3 x 15

Monday
Week 1 Day 2

A

Weighted Vest Walk

1 x 15:00

Tuesday
Conditioning/Recovery 

A1

2 Min SMR

1 x 2:00

A2

8min Individual Warm Up

1 x 8:00

Conditioning

B

DB/KB Carry Circuit

Farmers Carry x20yds (25% bodyweight each arm) Suitcase Carry x20yds each arm (25% Bodyweight) Waiters Walk x20yds each arm (10% bodyweight each arm) Repeat the series above for 10-15 min straight rest as little as possible. Keep a good posture and core locked in tight.

C

Aerobic Zone 2 Run, Bike, Row

1 x 30:00

D1

Reverse Hyper

2 x 25

D2

Dead Hang

2 x 0:30

Wednesday
Strength and Hypertrophy

A1

2 Min SMR

1 x 2:00

A2

8min Individual Warm Up

1 x 8:00

B

Plyo Push-Up

2 x 3

C

Overhead Press

5, 3, 3, 3, 3, 3 @ MAX, 60, 60, 60, 60, 60 %

D

1-Arm DB Row

3 x 12

E

DB Skullcrusher

3 x 15

Hypertrophy

F

Boulder Shoulder #1

Complete 2-5 Sets Bent Over Rear Delt x12-15 Lateral Raise x12-15 DB Shrugs x15-25

Wednesday
Week 1 Day 4

A

Weighted Vest Walk

1 x 15:00

Thursday
Conditioning/Recovery 

A1

2 Min SMR

1 x 2:00

A2

8min Individual Warm Up

1 x 8:00

Conditioning

B

DB/KB Carry Circuit

Farmers Carry x20yds (25% bodyweight each arm) Suitcase Carry x20yds each arm (25% Bodyweight) Waiters Walk x20yds each arm (10% bodyweight each arm) Repeat the series above for 10-15 min straight rest as little as possible. Keep a good posture and core locked in tight.

C

Aerobic Zone 2 Run, Bike, Row

1 x 30:00

D1

Reverse Hyper

2 x 25

D2

Dead Hang

2 x 0:30

Friday
Power and Strength

A1

2 Min SMR

1 x 2:00

A2

8min Individual Warm Up

1 x 8:00

B1

Alactic-Anaerobic Capacity

1 x 6 @ 5

B2

Broad Jump

3 x 2

C

Dynamic Deadlift

8 x 2 @ 60 %

D

Chin-Up

1 x 20

E

DB Reverse Lunge

3 x 8

F

Glute-Ham Raise

3 x MAX

Friday
Week 1 Day 6

A

Weighted Vest Walk

1 x 15:00

Saturday
Conditioning/Recovery 

A1

2 Min SMR

1 x 2:00

A2

8min Individual Warm Up

1 x 8:00

B

Lactic Intervals

1 x 6 @ 0:20

C

Incline DB Bench Press

5 x 12

D

Seated Incline DB Curls

5 x 12

E

Eccentric Push Up

1 x 50

F

Band Tricep Pushdown

1 x 100

G

Banded Hamstring Curls(Prone)

1 x 100