Valhalla Performance

Coach
Tim Kettenring

Valhalla Strong is a General Physical Preparation program that ss perfect for competitive and recreational athletes, tactical athletes, and the everyday athlete.

Each training block is 4 weeks long and emphasizes a slightly different physical quality while never being too far removed from any other strength quality.

We begin with a volume acclimation phase with an emphasis on movement quality development and grooving solid movement patterns.

Then we transition to a base-building strength phase where we decrease the volume a bit and emphasize building a wide foundation of strength.

From here we move into a power expression phase where we exploit the efficiency of the nervous system and tap into our newly developed strength base to show you how powerful you really are.

Most importantly, we want you to embrace the training process and enjoy each session. Goals are awesome, but the journey is the real achievement.

Features
5 sessions per week
Must use App app to view and log training
Team Training
benefit-image-0
Practical > Optimal
Maximize time, minimize stress with this minimal equipment program. You can conform the program to meet your time and equipment constraints. All you need for consistent progress is your bodyweight, some dumbbells, and 45 minutes a day.
benefit-image-1
Smart Conditioning
Too many programs try to smoke you with non-specific conditioning work under the guise of building "work capacity." Capacity isn't about emptying the tank every time you train, it's about increasing the size of the tank so when you need to empty it, there's more fuel to perform!
benefit-image-2
Comprehensive GPP
Strength? Check. Power? Check. Mobility? Check. Speed? Check. Conditioning? Check. Work capacity? Check. Valhalla Strong is everything you need and nothing you don't.
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Delivered through TrainHeroic
Tech-enhanced training and coaching that's second to none!
Equipment
Recommended
Barbell + platesDumbbellsSuspension TrainerMini bandsSuper bandsFoam Roller
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 8 Day 1

Prep

A

Valhalla Strong 2022 Prep 2

Perform these 5 exercises as a circuit 2x through with minimal rest 20x bridge + reach 30s 1/2 kneeling hip flexor stretch (can be on wall, doesn't have to be) 10x 1/2 kneeling t-spine rotation 30s pike + pigeon 30s seal jacks

B1

DB Snatch

3 x 5 @ 20 %

B2

PB Deadbug

3 x 10

C1

Goblet Squat

3 x 5 @ 50 %

C2

3 Pt DB Row

3 x 5 @ 40 %

C3

Couch Stretch (Hip Flexors)

3 x 30

D1

Step-Ups

3 x 5 @ 30 %

D2

DB Bench Press

3 x 5 @ 40 %

D3

Split Stance Pallof Iso

3 x 20

E

Pike+Pigeon

1 x 30

Monday
Week 8 Day 2

Prep

A

Valhalla Strong 2022 Prep 2

Perform these 5 exercises as a circuit 2x through with minimal rest 20x bridge + reach 30s 1/2 kneeling hip flexor stretch (can be on wall, doesn't have to be) 10x 1/2 kneeling t-spine rotation 30s pike + pigeon 30s seal jacks

B

Extensive Tempo Runs

4 x 2:00 @ 1:00

Tuesday
Week 8 Day 3

Prep

A

Valhalla Strong 2022 Prep 2

Perform these 5 exercises as a circuit 2x through with minimal rest 20x bridge + reach 30s 1/2 kneeling hip flexor stretch (can be on wall, doesn't have to be) 10x 1/2 kneeling t-spine rotation 30s pike + pigeon 30s seal jacks

B1

DB Split Jerk

3 x 5 @ 20 %

B2

3 Pt. Bear

3 x 5 @ 5

C1

2 KB RDL

3 x 5 @ 50 %

C2

Chin-Up

3 x 8

C3

AIS Hamstring 2

3 x 10 @ 2

D1

DB Lateral Step-Up

3 x 5 @ 20 %

D2

Standing SA Press

3 x 5 @ 20 %

D3

Copenhagen Adductor

3 x 20

E

Couch Stretch (Hip Flexors)

1 x 30

Wednesday
Week 8 Day 4

Prep

A

Valhalla Strong 2022 Prep 2

Perform these 5 exercises as a circuit 2x through with minimal rest 20x bridge + reach 30s 1/2 kneeling hip flexor stretch (can be on wall, doesn't have to be) 10x 1/2 kneeling t-spine rotation 30s pike + pigeon 30s seal jacks

B

Extensive Tempo Runs

4 x 2:00 @ 1:00

Thursday
Week 8 Day 5

Prep

A

Valhalla Strong 2022 Prep 2

Perform these 5 exercises as a circuit 2x through with minimal rest 20x bridge + reach 30s 1/2 kneeling hip flexor stretch (can be on wall, doesn't have to be) 10x 1/2 kneeling t-spine rotation 30s pike + pigeon 30s seal jacks

B1

Box Jump

3 x 5 @ 20

B2

3 Pt. Plank

3 x 5 @ 30

C1

Rear Foot Elevated Split Squat (RFESS)

3 x 5 @ 40 %

C2

SA TRX Row

3 x 6

C3

Tripod Rockers

3 x 10 @ 2

D1

2 KB/DB SL RDL

3 x 5 @ 30 %

D2

SA DB Incline

3 x 5 @ 30 %

D3

Split Stance Slasher

3 x 10 @ 25 lb

E

Spiderman Lunge

1 x 30

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Valhalla Strong
screenshot1
Valhalla Strong
screenshot2
Valhalla Strong
screenshot3