Odin
Valhalla Strength & Conditioning
Tactical / Military, General Fitness, Strength & ConditioningWelcome to team Odin. This program was designed shortly after the birth of my son, which is why it was named after the Allfather himself. I needed a way to get in good quality training in a short period of time which is why this is perfect for anyone with a busy schedule that attempts to derail us from meeting our goals. This plan has 4-6 days of conjugate style strength and conditioning that can be completed in 45-60 minutes start to finish. Even though this training is quick in duration it does not fall short in its effectiveness. Utilizing a conjugate style of training allows us to train in a flexible manner and improve on all qualities of performance including speed, power, strength, hypertrophy, and conditioning.
Prep
A
ODIN Squat/Deadlift Warm Up #1
Bird Dog x5ea +3sec hold Side Plank x20sec ea Perform 1-2 sets of these exercises with minimal rest between each **If available I like to do 1-2x20 light reverse hypers before training as well**
B
Box Jump
3 x 3
C
Dynamic Back Squat
6 x 4 @ 55 %
D1
Glute-Ham Raise
4 x 6
D2
Chin-Up
1 x 15
E
DB Lateral Squat
2 x 8
F
Banded Hamstring Curls(Seated)
2 x 25
ODIN Upper Body Warm Up #1
A
Band Pull Apart x15 Palloff Press ISO x20sec each side Push Up x5 Complete 2 sets of these exercises goal is to be done in under 5 min.
B1
Bench Press
1 x 5 @ 9
B2
Drop Down Sets
2 x 5 @ 80 %
C
DB Bench Press
10, 10, MAX
D
Barbell Row
12, 10, 8, 6
E
Rolling DB Tricep Ext.
4 x 12
F
DB Shrug
3 x 15
G
Barbell Bicep Curl
3 x 15
Conditioning
A
Carry/Crawl Circuit #1
15 min AMRAP DB/KB Farmers Carry 40yd Total DB/KB Suitcase Carry 20yd each hand Bear Crawl Forward 10yd Bear Crawl Backward 10yd
Prep
A
ODIN Squat/Deadlift Warm Up #1
Bird Dog x5ea +3sec hold Side Plank x20sec ea Perform 1-2 sets of these exercises with minimal rest between each **If available I like to do 1-2x20 light reverse hypers before training as well**
B1
Front Squat
1 x 5 @ 9
B2
Drop Down Sets
2 x 5 @ 80 %
C
RDL
4 x 10
D
2 DB Split Squat
3 x 10
E
Back Extension 45 degree
3 x 15
F
Banded Hamstring Curls(Seated)
2 x 25
Prep
A
ODIN Upper Body Warm Up #1
Band Pull Apart x15 Palloff Press ISO x20sec each side Push Up x5 Complete 2 sets of these exercises goal is to be done in under 5 min.
B
Inverted Row
10, 10, MAX, MAX
C
DB Z-Press
4 x 15
D1
Low Band Face Pull
3 x 15
D2
Seated DB Lateral Raise
3 x 15
D3
Band Tricep Pushdown
3 x 25
A
Aerobic Conditioning Zone 1
1 x 20:00
Conditioning
B
Sled Drag Circuit
Backwards Sled Drag x2-4min Forward Sled Drag x2-4min Lateral Sled Drag Left x2-4min Lateral Sled Drag Right x2-4min Repeat this cycle continuously for 10-20min as you see fit.
Chris Powell
Chris Powell is a former All-American athlete with 10 years of coaching experience in college and tactical settings. Over the years Chris has been successful in coaching numerous All-Americans, conference champions, first responders, and special operations personnel. Working with this wide variety of clientele has allowed him to develop a robust training philosophy that is adaptable to all needs.
When you join a team you’re getting more than programming, you’re joining an online community.
Odin
Odin
Odin
