Vikingr Tactical

Tactical / Military, Strength & Conditioning, First Responders, Law Enforcement, Tactical
Coach
᛬ᛋᛗᛁᛏᚺ ᛬ᛒᛖᚾ᛬

VT Tactical Conjugate program is specifically designed to develop all components necessary to be an effective, healthy, lethal, and capable Soldier no matter what your needs are.

The Conjugate Method does utilize training equipment that is rare is scarce in some regular training environments so adjustments may need to be made so feel free to reach out to me if you have any questions.

This program does include training methods to assist in developing running and load carriage (rucking and Soldier tasks) capabilities. These methods will not look like running and traditional load carriage methods and that is the goal.

Building work capacity, maximal, and dynamic strength to create a more than well-rounded as well as balanced Soldier is the priority of this program.

Regulating stress on the Central Nervous System (CNS) is also one of the main goals of this training program. Soldiering requires a lot of investment (psychological and physical) that requires accurate understanding as far as managing "highs and lows" or "peaks and valleys" of weekly training loads/stressors. This program is designed to take that into account to maximize the progress and rejuvenation of the Soldier system.

Strength & Honor,

Coach

Features
5 sessions per week
Must use App app to view and log training
Team Training
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Preserving the CNS
Tactical Professionals do not have the same luxuries that professional athletes have. Spending buckets of money and/or time on recovery methods is just not the reality for most Tactical Professionals. This Tactical Conjugate Program is specifically designed to preserve what matters most. Having enough juice left in the tank in order to stay ready for both the known and unknown.
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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 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, keep you going longer, all through an app.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Day 1 Max Effort (ME) Lower Body

A

Barbell Back Squat

5, 3, 3, 2, 2 @ 3, 5, 7, 8, 10

B

Box Squat

5 x 8 @ 45 %

C

Good Morning

5 x 5

D

Pull-Up

E

Glute-Ham Raise

4 x 10

F

Step-Ups

2 x 3:00

G

Reverse Hyper Extension

4 x 12 @ 50 %

Monday
Day 2 Max Effort (ME) Upper Body

A

Push Press

5, 3, 3, 2, 1 @ 3, 5, 7, 8, 10

B

Incline DB Bench Press

4 x 12

C

Rolling Tricep extensions

4 x 8

D

Tricep Pushdown

4 x 20

E

Bent Over Row

F

Hang Clean High Pull

Conditioning

G

AMRAP 8:00 HRP + RKBS

AMRAP (As Many Rounds As Possible) 8:00 Max Hand Release Push-Ups + 20 x Russian Kettlebell Swings Complete as many rounds as possible with HIGH QUALITY TECHNIQUE in 8:00.

Wednesday
Day 3 Dynamic Effort (DE) Lower Body

A

How to Box Squat - Efficiency Tips

10 x 2 @ 65 %

B

Strict Pull-Up

10 x 3

C

Deadlift

10 x 1 @ 80 %

D

The Sumo-Deadlift

2 x 15 @ 6

E

Banded Marching

2 x 5:00

F

Banded Good Mornings

1 x 100

G

Banded Upright Row

1 x 100

H

Reverse Hyper Extension

4 x 20 @ 25 %

I

Rowing Tips

1000, 800, 600, 400, 200

Thursday
Day 4 Dynamic Effort (DE) Upper Body

A

Push Press

10 x 3 @ 70 %

B

Close Grip Bench Press

2 x 6

C1

Skull Crushers

4 x 15

C2

Dip

4 x 20

D1

Bent Over Rear Delt Fly

3 x 20

D2

DB Lateral Raise

3 x 20

E

Banded Tricep Pushdown

1 x 200

F

Band Pull-Apart

1 x 100

Conditioning

G

Hold My Hand

3 Sets 1:30 Max Rep Dumbbell Hang Cleans :30 Rest 1:30 30” Box Jumps (Step Down Each Rep) :30 Rest Conditioning- 3 x 4:00 rounds, 12 total minutes. :90 seconds of dumbbell hang cleans, :30 seconds rest, followed by :90 seconds of box jumps, for the box jumps do not “string” the jumps together. Step down from the box after every jump. each time, yes this will reduce the number of reps that can be completed in each set, the goal here is to develop maximum force production and not achieve a bunch of low quality repetitions. If you cannot complete high quality box jumps using a 30" box height, we highly recommend dropping down to something that allows you to do so for now until you build some competency and capacity here.

Coach
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VT Tactical Conjugate
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VT Tactical Conjugate
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VT Tactical Conjugate
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VT Tactical Conjugate