Vikingr Tactical
Tactical / Military, Strength & Conditioning, First Responders, Law Enforcement, TacticalVT 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
Features5 sessions per week
Must use App app to view and log training
Team Training
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 %
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.
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
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.
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VT Tactical Conjugate
VT Tactical Conjugate
VT Tactical Conjugate
