Welcome 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 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.
A1
Gorilla Squat Rotations
1 x 8
A2
Cat Camel
1 x 8
A3
Bird Dog
1 x 8
B
Broad Jump
1 x 9
C
Dynamic Deadlift
5 x 2 @ 65 %
D
Dynamic Box Squat
10 x 2 @ 65 %
E
Snatch Grip RDL
4 x 10
F
Banded Hamstring Curls
3 x 15
A1
Yoga Push Up
1 x 8
A2
Half Kneeling T-Spine Rotation
1 x 8
A3
Band Pull-Apart
1 x 25
B
Bench Press
1 x 5 @ MAX lb
C
DB Bench Press
12, 10, 8
D1
Chest-Supported DB Row
4 x 10
D2
Rolling DB Tricep Ext.
4 x 15
E1
Overhead Band Tricep Extensions
3 x 15
E2
Band Face Pull
3 x 15
Circuit
A
Complete 4-6 rounds of each exercise with 40sec of work 20sec rest High Knees Bear Crawls Forward/Backward Jumping Jacks Mountain Climbers
B
Weighted Vest Walk
1 x 18:00
A1
Gorilla Squat Rotations
1 x 8
A2
Cat Camel
1 x 8
A3
Bird Dog
1 x 8
B
DB Jump Shrug
3 x 3
C
Front Squat
1 x 3 @ MAX lb
D
BB Glute Bridge
4 x 10
E
DB Reverse Lunge
3 x 12
F
Banded Hamstring Curls
3 x 15
A1
Yoga Push Up
1 x 8
A2
Half Kneeling T-Spine Rotation
1 x 8
A3
Band Pull-Apart
1 x 25
B
Med Ball Chest Pass
8 x 3
C
Pull-Up
5 x 6
D
DB Shoulder Press
4 x 12
E1
DB Lateral Raise
3 x 15
E2
DB Reverse Fly
3 x 15
F1
Band Overhead Tricep Extension
3 x 15
F2
Barbell Bicep Curl
3 x 15
A1
Interval Run
1 x 6 @ 1:30
A2
Bike/Rower Intervals
1 x 6 @ 2:00
B
Weighted Vest Walk
1 x 18:00
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.
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