Odin

Valhalla Strength & Conditioning

Tactical / Military, General Fitness, Strength & Conditioning
Coach
Chris Powell

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 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.

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Body Composition & Strength
Nothing good comes quickly or easily. There are no short cuts to sustainable training and fitness. With consistency, this program will build muscle and create a stronger more capable you. Buy into the process, and you wont believe what your body is able to accomplish.
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General Physical Preparation
GPP is something that must be trained, and will yield incredible results. By using more controlled rest periods and non-traditional conditioning, these results will enhance your fitness journey and every day life. Whether it's from carrying heavy weights longer and further, or just carrying your groceries in easier, this is a benefit you will notice as your progress through your training.
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Physical Confidence
Preparation builds confidence. This program will prepare you to level up your training, and live your life with more intention. Test your body regularly, be confident that you are prepared.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
Daily strength & conditioning training that’s accessible and challenging for clients of any level or background.
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbells // Bands // Bench // Rack
Recommended
Kettlebells // Sled // Sandbag // GHD
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Lower Body Power

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

Tuesday
Upper Body Strength

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

Wednesday
2022-8-17

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

Thursday
Lower Body Strength

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

Friday
Upper Body Accessory

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

Saturday
2022-8-20

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.

Coach
coach-avatar 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.

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