Punch Harder, move faster, jump higher. The Viking Warrior Program.
Jul/100
This summer its time to tune in your inner athlete, focus on explosive movements with low rest to prepare your body to hit like a mack truck, run hard, and jump higher. Here is the plan for the next 8 weeks.
Monday and Thursday: Punch Harder
- DB Incline Press: 3 x 6,10,15 superset with push-ups to failure on last set: Rest 1 min between sets.
- Close Grip Smith Machine Press: 3 x 8-10 Rest 1 min between sets
- Triceps Rope Pushdowns Superset Overhead Rope Extensions: 3 x 10/10 Rest 1 min between sets.
- Barbell/Dumbbell curls: 3x 10-12 Rest 1 min between sets
- Lat Pulldowns superset Reverse Grip Pulldowns: 3 sets x 6/6/8/8/12/12 Rest 1 min between sets
- Dumbbell Rows Triple Drop Set: 3x 6/8/10
- Shoulders Press 3 x 8 superset lateral raises after each set.
- Abs: After each workout and no rest between the exercises
- Crunches: 1 set x 25
- Leg Raises: 1 set x 15
- Rope Crunches: 1 set x 10
After last set, immediately Grab Jump Rope and perform 1 minute of jumps. Rest 1 minute.
Then immediately after last superset Grab Jump Rope and perform 1 minute of jumps. Rest 1 minute.
Take, for example, a 90 lb DB and do 6 reps with right arm, put down and IMMEDIATELY pick up 30% less weight, say 60 lbs and do 8 reps, then reduce by 30% more and rep out until failure. Repeat with left arm. Then immediately Grab Jump Rope after last set of exercise and perform 1 minute of jumps. Even if you trip-up, keep going. The point is to get the heart rate up and keep moving. Rest 1 minute.
Directly after this workout do 20 minutes on bike/treadmill or elliptical.
Tuesday and Friday: Jump Higher
| Exercise | Week 1 | Week 2 | Week 3 | Week 4 | comment |
| Rim jumps | 3×10 | 4×10 | 5×10 | 2×10 | 2 minutes rest between sets |
| Rhythmic
lunge jumps |
3×10 (per leg) | 4×10 | 5×10 | 2×10 | 1 minute rest |
| Depth jump | 3×5 | 4×5 | 5×5 | 2×5 | Use moderate box around 18 inches
2 minutes rest |
| Jump squat | 3×12 | 4×10 | 5×8 | 2×6 | Perform rhythmically and with barbell
2 minutes rest |
| Romanian
Deadlift |
3×6 | 4×5 | 5×4 | 3×3 | The important thing is to add weight to the bar each week
3 minute rest |
| Full Squat | 3×6 | 4×5 | 5×4 | 3×3 | 3 minutes rest |
Wednesday: OFF
Saturday: Low Intensity Cardio
- Do one hour of low intensity cardio like incline walking, elliptical, biking or swimming.
Sunday: High Intensity Cardio
- Do one hour of high intensity cardio like interval sprints, boxing, running, or stairs / hills.
Viking Steak
Jul/091
Its summer, steak is king! Here’s an easy healthy recipe that works with the natural viking diet. It’s a twist on pepper steak that tastes great!
Viking Pepper Steak:
1 pound round steak cut 1/2 inch thick
2 Tbsp. olive oil
1 medium onion, sliced
1 medium green pepper, sliced
1/2 cup pineapple, chopped
1/2 cup tomato, chopped
1 dash of garlic salt
1/4 cup water
2 cups shredded carrots (about 4 medium carrots)
Cut meat in half lengthwise with a sharp knife, then crosswise into thin slices. Brown meat in olive oil, then add onion, pepper, pineapple, and tomato; cook 1 to 2 minutes. Stir in water, and sprinkle on garlic salt, and cook about 5 minutes, stirring constantly. Serve on a bed of shredded carrots.
