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
8min Individual Warm Up
1 x 8:00
A2
Med Ball Slam
4 x 5
B
Bench Press
MAX, 3, 3, 3, 3, 3 @ 75, 55, 55, 55, 55, 55 %
C
DB Bench Press
3 x 8
D
Chest-Supported DB Row
3 x 10
E
DB Skullcrusher
3 x 12
F
Low Band Face Pull
3 x 25
A1
8min Individual Warm Up
1 x 8:00
A2
Broad Jump
3 x 3
B
Dynamic Deadlift
6 x 3 @ 65 %
C
2 DB Split Squat
3 x 8
D
Back Extension or Glute Ham Raise
4 x 12
E
Band Pull Through
3 x 25
Circuit
A
Repeat given exercises for 12-15 minutes in a circuit. Farmers Walk x50yds Sled Forwards Drag x100yds Sled Backwards Drag x100yds
B
Weighted Vest Walk
1 x 20:00
A1
8min Individual Warm Up
1 x 8:00
A2
Med Ball Chest Pass
4 x 5
B
Pull-Up
5 x 5
C
DB Z-Press
5 x 8
D
Seated DB Lateral Raise
3 x 12
E
DB Reverse Fly
3 x 12
F
Barbell Bicep Curl
3 x 12
G
Band Tricep Pushdown
3 x 25
A1
8min Individual Warm Up
1 x 8:00
A2
Box Jump
3 x 3
B
Front Squat
MAX, 3, 3, 3, 3, 3 @ 75, 55, 55, 55, 55, 55 %
C
DB RDL
3 x 8
D
Back Extension or Glute Ham Raise
4 x 12
E
Banded Hamstring Curls(Prone)
3 x 25
A
Aerobic Zone 2 Run, Bike, Row
1 x 20:00
B
Weighted Vest Walk
1 x 20:00
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.
When you join a team you’re getting more than programming, you’re joining an online community.