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 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
DE Lower Body

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

Tuesday
ME Upper Body

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

Wednesday
2023-01-04

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

Thursday
ME Lower Body

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

Friday
DE Upper Body

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

Saturday
2023-01-07

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

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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