Valhalla Strength & Conditioning
General Fitness, Tactical / Military, First RespondersWelcome 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
A
COACHES NOTES
A
Weighted Vest Walk
1 x 30:00
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
A
Weighted Vest Walk
1 x 15:00
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
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
A
Weighted Vest Walk
1 x 15:00
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
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
A
Weighted Vest Walk
1 x 15:00
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
