Valhalla Performance
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.
5 sessions per week
Must use App app to view and log training
Team Training
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
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
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
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
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
Tim Kettenring
Former collegiate athlete. Current strength coach @ private facility. CSCS USAW L1. Love seeing other methodologies & programming models. 30 years old.
When you join a team you’re getting more than programming, you’re joining an online community.
Valhalla Strong
Valhalla Strong
Valhalla Strong
