Valhalla Strength & Conditioning
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
VSC Lower Body Warm Up #1
1-2 sets x10-20 reps each exercise Iron Cross Rotations Single Leg Glute Bridge Side Lying Hip Abduction Lateral Squat
Prep
B
VSC Running Warm Up
Perform Each Exercise 2x20yds Jog A-March A-Skip A-Run Build up run to 90%
C
Sled Push
1 x 8 @ 10
D
RDL
7 x 5 @ 60 %
E
Slider Hamstring Curl
4 x 10
F
Goblet Squat
3 x 25
G
Goblet Lateral Squat
2 x 8
VSC Upper Body Warm Up #1
A
Perform 1-2 sets of 10-20 reps of each exercise. Band Pull Apart Shoulder Taps Yoga Push Up
B
Aerobic Tempos
1 x 12 @ 15
C
Plyo Push-Up
3 x 3
D
Overhead Press
7 x 5 @ 60 %
E
Chin-Up
4 x 5
F
Push-Up
4 x 8
G1
DB Skullcrusher
3 x 12
G2
DB Shrug
3 x 12
Prep
A
VSC Crawling Series
Start a timer for 10min and complete as many rounds of 10yds for each exercise. Make sure form is the first focus before rushing through. Bear Crawl Forward Bear Crawl Backward Crab Walk Forward Crab Walk Backward
B
Long Intervals
1 x 4 @ 1:30
C
Weighted Vest Walk
1 x 15:00
D
Dead Hang
@ 2:00
Prep
A
VSC Lower Body Warm Up #1
1-2 sets x10-20 reps each exercise Iron Cross Rotations Single Leg Glute Bridge Side Lying Hip Abduction Lateral Squat
B
Aerobic Tempos
1 x 12 @ 15
C
Box Jump
3 x 3
D
Back Squat
7 x 5 @ 60 %
E
DB Reverse Lunge
4 x 10
F
Band Goodmorning
3 x 25
G
Goblet Lateral Squat
2 x 8
Prep
A
VSC Upper Body Warm Up #1
Perform 1-2 sets of 10-20 reps of each exercise. Band Pull Apart Shoulder Taps Yoga Push Up
Alactic Power Circuit
B
3 rounds Every minute on the minute perform 6sec of max effort of the following exercises. Rest for the remainder of the minute. Assault Bike or Rower or Sled Push Med Ball Slam Rotational Med Ball Throw (left) Rotational Med Ball Throw (right)
C
Incline DB Bench Press
4 x 12
D
Chest-Supported DB Row
4 x 12
E
DB Curls
4 x 12
F
1-Arm Lat Pulldown
3 x 15
G
Low Band Face Pull
3 x 15
H
Band Tricep Pushdown
1 x 100
Prep
A
VSC Carry Series
Set timer for 10 min and complete as many rounds of quality work Waiter Walk x20yds each (10% of bodyweight) Suitcase Carry x20yds each (20% of bodyweight) Farmers Walk x40yds (30% of bodyweight each hand)
B
Long Intervals
1 x 4 @ 1:30
C
Weighted Vest Walk
1 x 15:00
D
Dead Hang
@ 2:00
