This is the beginning of the Viking Program for all those that will be doing this. Refer to the Viking Project Introduction to see how to start and set up the numbers you’ll need and that I’ll be referring to.
Premise of the next 4 weeks: Getting you ready to train hard. You may think you’re in shape, you may think you can handle the training, but most of you won’t be able to. Sure you might be able to make it through the workout and get the sets and reps done but the quality of it will be diminished. This is something that all people can benefit from, regardless of training age or skill. This is what is termed GPP: General Physical Preparation. Every 4th bloc or so I do a phase of GPP to help increase my own work capacity and my ability to make it through more intense sessions with a higher quality of work output. GPP is getting you ready to train, don’t underestimate it’s value - this is a huge issue in club sports at the youth level, way too much SPP (Specific Physical Preparation) and not enough GPP. This leaves athletes (with the exception of the most genetically gifted) unable to get quality work in. Even those with exceptional genetics are limited by their GPP at times. In short, it’s time to get you ready for the real training.
Your daily workout is as follows:
Warmup: 5-10 minutes on an eliptical or treadmill. Get your heart rate up some, break a light sweat.
Go through all the exercises done in that video. Great warmup there (courtesy of the Diesel Crew).
A = Box Squat = 60% Working Max = 5×10 (5 sets of 10)
B = Romanian Deadlift = use a weight you can get for 4 sets of 6-8 (4×6-8)
C = Reverse Hyperextensions (45 degree back extensions are also a pseudo appropriate substitute here) = 100 reps, do in as few sets as possible - bodyweight to start.
D = Side Bends = 3×8 = Use as heavy a weight as you can so you still hit your reps. Side bends are great for resisting rotation and helping with the squat and deadlift.
E = Step Ups = 3×8 = for the new trainee use your bodyweight, for those with a bit more training under your belt feel free to use dumbbells held in each hand, heavy as you can go and still get 8 reps. Focus on driving through the elevated foot (foot should be up on a bench) and not kicking off the back foot which is on the ground.
Cooldown - 15 mins walking on a treadmill, preferably an incline. Focus on your breathing and bring your heart rate back down to a lower level.
Foam Roll your lower body if you have a foam roller (I encourage all to have one).
Notes: For box squats, find a box that when you sit results in your knee joint being higher than your hip joint. For those who are taller, typical gym benches may work, those of us who are shorter (me - 5’8”) should use 25 lb plates stacked up to an appropriate height. I use six 25 lb plates stacked for my depth. When box squatting, focus on coming down under control and not crashing into the box.
Train Hard, Train Smart.