Ragnarok

Valhalla Strength & Conditioning

Tactical / Military, General Fitness
Coach
Christopher Powell

Welcome to Ragnarok and the Valhalla Strength & Conditioning team, this program is designed to holistically develop the qualities needed by the personnel in the tactical/first responder field or training enthusiast looking to perform at the highest level whenever necessary. This well rounded regiment will utilize proven methods of strength and conditioning from a coach with over a decade of experience in training.

$27 / mo
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Athletic Development
This program is designed to develop a holistic human athlete that is prepared for anything that life or their careers can throw at them. To accomplish this task we will provide a varying training stimulus with ground based compound modalities that will improve power, strength, hypertrophy and overall fitness.
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Look Good, Feel Good, Play Good
This old saying is more true than people believe! This training will have will have cycles in which hypertrophy and fitness are a main focus, by doing so we will build body armor (muscle) and slim down using aerobic fitness methods. All while maintaining our power and strength qualities.
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Programming With Purpose
Ragnarok was designed for the Tactical/First Responder population with the intent to aid in performance and health of the men and women in this challenging career field. As the weeks progress the user will utilize exercises and a training modalities that will provide the best results in the most efficient way possible for the clientele.
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$1 Per Day
This program is an affordable option at LESS THAN $1 per day you are getting training from a professional in this field.
Features
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Access to your coaches
Experienced coaching from a professional in the field with over 10 years of experience coaching athletes.
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Programming 6 days per week
3 Strength/Power Sessions & 3 Conditioning Sessions. Designed to improve all qualities simultaneously.
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Delivered through TrainHeroic
Track your progress easily anywhere you are through a well designed app right from your phone.
Equipment
Required
Barbell // Dumbells // Bands // Bench // Rack // Bike, Rower, or SKi Erg // Vest, Ruck, or Weighted Backpack
Recommended
Kettlebells // Sled // GHD // Box
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Lower Body Strength

Prep

A

Lower Body Warm Up #1

Easy Effort Bike/Row/Jog/Ski Erg x3min Perform 1-3 rounds Bodyweight Lateral Squat x10ea Lateral Band Walks x10ea Dead Bug x10ea

B

Overhead MB Throw

1 x 12

C

Alactic-Anaerobic Capacity

1 x 6 @ 6

D1

Back Squat

1 x 5 @ 9

D2

Back Squat

2 x 5

E

DB RDL

4 x 10

F

Chin-Up

5, 5, 5, MAX

Monday
Conditioning

A1

Full Turkish Get Up

3 x 1

A2

Dead Hang

1 x 2:00

B

Aerobic Tempos

1 x 12 @ 0:15

C

Weighted Vest Walk

1 x 20:00

D

Reverse Hyper

3 x 25

Tuesday
Upper Body Strength

Prep

A

Upper Body Warm Up #1

Easy Effort Bike/Row/Jog/Ski Erg x3min Perform 1-3 rounds Band Pull Apart x15 Band Goodmorning x15 Bear Position Shoulder Tap x10ea

B

Med Ball Rotational Throw

1 x 6

C

Plyometric Push-ups

3 x 5

D1

Bench Press

1 x 5 @ 9

D2

Incline DB Bench Press

3 x 10

E

Chest-Supported DB Row

4 x 10

F

Skull Crushers

4 x 15

Hypertrophy

G

Boulder Shoulder #1

Complete 2-5 Sets Bent Over Rear Delt x12-15 Lateral Raise x12-15 DB Shrugs x15-25

Wednesday
Conditioning

A1

Full Turkish Get Up

3 x 1

A2

Dead Hang

1 x 2:00

B

Aerobic Tempos

1 x 12 @ 0:15

C

Weighted Vest Walk

1 x 20:00

D

Reverse Hyper

3 x 25

Thursday
Hybrid Power

Prep

A

Hybrid Warm Up #1

Easy Effort Bike/Row/Jog/Ski Erg x3min Perform 1-3 rounds Bodyweight Lateral Squat x10ea Dead Bug x10ea Band Pull-Apart x15

B

Box Jump

1 x 12

C

Sled Sprint

1 x 6 @ 20

D

Sumo Deadlift 4" Blocks

8 x 2 @ 60, 60, 60, 60, 65, 65, 65, 65 %

E

DB Push Press

6 x 3

F

2 DB Split Squat

3 x 10

G

Glute-Ham Raise

3 x 12

Friday
Conditioning

A

Dead Hang

1 x 2:00

B

Lactic Intervals

1 x 4 @ 0:45

C

Weighted Vest Walk

1 x 20:00

D

Bicep Exercise of Choice

5 x 12

E

Band Tricep Pushdown

1 x 100

Coach
More from Valhalla Strength & Conditioning
coach-avatar Christopher Powell

Christopher Powell is a former All-American athlete with 10 years of coaching experience in college and tactical settings. Over the years he has been successful in coaching numerous All-Americans, conference champions, first responders, and special operations personnel. Working with a wide variety of clientele has allowed him to develop a robust training philosophy that is adaptable to all needs.

FAQs
What is RPE and why use it?
RPE (rate of perceived exertion) is a scale of how hard an exercise was between 1-10. This is a reactive method allowing for each individual to regulate their training based on different factors in their own life that might limit you to perform your best or allow you to push hard when feeling good.
Does the program include running or sprinting?
Running can be performed as a method during the conditioning sessions, these are designed to be flexible for each individuals training level/equipment. There is typically 1 day of sprinting per week included, however this can be subbed out for a different method if athlete wishes to do so.
How many warm up sets should I do?
Only working sets are prescribed in the program so it is up to each individual to warm up properly for each exercise. Depending on strength levels and experience, 2-4 warm ups slowly increasing the weight for main lifts should suffice unless otherwise stated.
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