Ragnarok: Training by Chris Powell in TrainHeroic

Ragnarok

Valhalla Performance

Tactical / Military, Multi-sport, Strength & Conditioning, Functional Training, Football , Rugby, Lacrosse, Law Enforcement
Coach
Chris Powell

Are you ready for Ragnarok? This program will prepare you to be ready for the end of days. This all encompassing training targets multiple athletic qualities all at once. With separate days focusing on Power, Strength, Hypertrophy, and Conditioning, you will be breaking through barriers and opponents with ease. This training is perfect for athletes involved in contact sports, tactical/first responders, and former athletes who still love to train like they never left the game.

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, 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
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbell or Kettlebells // Bench // Hill // Field or Court // Squat Rack
Recommended
Med Ball // Sled // Sandbag // Bands // Cables
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
2021-10-11

Prep

A

Running Warm Up/Drills

A March x10yds A Skip x10yds A Run (low ankle height) x10yds A Run (high shin height) x10yds Straight Leg Skip x10yds Straight Leg Runs (low and fast) x10yds Power Skips (for height) x10yds PERFORM EACH EXERCISE 2X

B

Hill Sprint

3 x 3 @ 10, 20, 30

C1

Band Abduction

2 x 20

C2

Bird Dog ISO

2 x 20

C3

Box Jump+Box Drop

4 x 3

D

Speed Deadlift

6 x 1 @ 75 %

E

Dynamic Split Squat

4 x 3 @ 55 %

F

Bench Press

3 x 3 @ 70, 80, MAX %

G

Chin-Up

4 x 6

Tuesday
2021-10-12

A

Backwards Sled Drag+MB Slam

3 x MAX

B1

Glute-Ham Raise

10, 10, 8, 8

B2

TRX Row

10, 10, 8, 8

C1

Dips

4 x 8

C2

Lying Hamstring Curl

4 x 20

Wednesday
2021-10-13

A

Aerobic Conditioning Zone 1

1 x 23:00

B1

Barbell Bicep Curl

4 x 12

B2

DB Lateral Raise

4 x 12

B3

Band Tricep Pushdown

4 x 25

C

Single Leg Raise ISO

1 x MAX

D

Calf Raise

3 x 25

Thursday
2021-10-14

Prep

A

Running Warm Up/Drills

A March x10yds A Skip x10yds A Run (low ankle height) x10yds A Run (high shin height) x10yds Straight Leg Skip x10yds Straight Leg Runs (low and fast) x10yds Power Skips (for height) x10yds PERFORM EACH EXERCISE 2X

B

Hill Sprint

3 x 3 @ 10, 20, 30

C1

Band Abduction

2 x 20

C2

Palloff ISO (Athletic Position)

2 x 20

C3

Skater Hops

2 x 10

D

Back Squat

3 x 3 @ 70, 80, MAX %

E

Speed DB Bench

6 x 6 @ 55 %

F1

1-Arm DB Row

4 x 6

F2

Suitcase Carry

4 x 20

Friday
2021-10-15

A1

Backward Sled Drag

3 x 20

A2

Bear Crawl FWD/BWD

3 x 10

B1

Single Leg RDL

4 x 8

B2

Lat Pulldown

4 x 10

C1

DB Z-Press

4 x 8

C2

Back Extension

4 x 20

Saturday
2021-10-16

Conditioning

A

Tempo Run Circuit

Perform 20 total runs of 15 sec run at 70% and 45 sec walk RPE should be around 6 should HR should not exceed 160BPM

B1

Cable Face Pull

4 x 12

B2

Alternating DB Hammer Curl

4 x 12

B3

DB Skullcrusher

4 x 12

C

Single Leg Raise ISO

1 x MAX

D

Calf Raise

3 x 25

Coach
coach-avatar Chris Powell

A former All-American athlete himself Powell has been working the past 8 years as a collegiate strength & conditioning coach. Regardless of experience or training level we have the knowledge and tools necessary to help you become the best version of yourself. Powell holds CSCS, RPR Level 1, and Master's Degree in Sport Psychology

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Ragnarok
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Ragnarok
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Ragnarok
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