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.
The Viking Road Warrior: Workouts for the traveling man.
May/100
As I write this blog I am sitting in Madrid airport at 3:30 in the morning waiting another 4 hours to check-in to a flight that may or may not actually happen. My food options are slim at best, I have coffee and vending snack to choose from. To top that off, I am working on 32 hours without sleep. To say the least my body is not happy with the change of routine. But does this mean we throw our hard work out the window? I say absolutely not, we have many options to condition and train while on the road, even in an airport on a 36 hour day. Lets go over the rules:
The Workout:
You can do this anywhere, anytime, just do it over the course of your day. Alternate the A and B workouts.
Workout A
A1) Pushups (3×15) 2-0-1
A2) Inverted Row (3×8) 2-0-1
B1) 1-leg Squat (3×8) 3-1-1
B2) Bicycle Crunch (3×30) 2-0-1
C1) Bulgarian Split Squat (3×8) 2-1-1
C2) Elevated Pushup (3×8) 2-0-1
D1) Reaching Lunge (3×8) 2-0-1
D2) Reaching Crunches (3×20) 2-0-1
Workout B
A1) 1-leg Deadlift (3×8) 2-1-1
A2) Chin-up (3×6) 3-0-1
B1) Step-ups (3×12) 3-0-1
B2) Slow Pushup (3×10) 2-2-1
C1) Prisoner Lunge (3×8) 2-1-1
C2) Side Plank (3×20 seconds)
D1) Close-grip Pushups (3×10) 2-0-1
D2) Plank (3×45 seconds)
The Diet:
This is the most important part so try to keep some discipline here.
When most people are removed from their home kitchen, fast food establishments and restaurants become the go-to places for eating quick. Eating on the road becomes a matter of convenience, which can be detrimental to your health and fitness level.
When you initially arrive at your destination, your first stop should be a grocery or convince store. You can pick up things like fruits, canned tuna or chicken, all-natural peanut butter and whole wheat wraps to snack on throughout the day. But most importantly, grab the biggest bottle of water you can find. This way you can sip on water all day long and stay hydrated. If you have a lunch or dinner meeting at a restaurant you can always go for a simple steak with veggies and brown rice or a sweet potato. Of course, in addition to whole foods, supplements and meal replacements can play a critical role while you’re on the road.
If you are really pressed for time, choose a quick and easy option that will deliver what you need such as a Meal replacement bar or protein shake (just make sure you don’t eat again 10 minutes later too). These will give you the protein and other amino acids and nutrients you need to keep your body in an anabolic state, ensuring that your muscles don’t break down while on the road. Plus these are easy to throw into your bag or briefcase before you leave your hotel room – this will guarantee you proper sustenance in any situation.
So now I’m off to do some lunges down the terminal… Stay focused on your goals and you will see the rewards.
Ultimate 8 week summer workout plan
Mar/100
Want to get cut up for summer? Show your beach body? Not sure how?
Here is a step by step guide for the next 8 weeks of your life, no get to it!
Workout Fundamentals – Overall Frequency:
The workout frequency for this program is high. This is optimal for burning the most fat. The frequency used in this program would probably be overtraining if all the workouts were designed to build muscle. However, since there are several types of workouts, with varying parameters, a higher frequency is possible.
Muscle Maintenance Workouts:
These workouts should be similar to the ones you would use to build muscle. However, since we are trying to lose as much fat as possible, much of the workout schedule will be used up by other type of workouts. Therefore, it is important to get as much out of each muscle maintenance workout as possible. The goal should be to use heavier weights, and to perform sufficient volume, or total work, to optimally maintain muscle mass.
Progression:
Progression is still just as important as it was when bulking. However, focus on progression through reps & time, rather than increasing the weight. In other words, focus on increasing total reps (sets x reps) for each exercise, or on decreasing the total workout time. Increasing the weight used is still fine & effective, but I think that the using the other two ways is easier during this type of routine.
Exercise Choices:
Use weights that are approximately 85-90% of your 1RM. Note that your relative 1 RM will decrease throughout the workout, as you get fatigued.
Aim to perform a total of 25-35 repetitions for each primary exercise
Keep rest times at 30-90 seconds
Avoid training to failure on compound movements. It is ok to do for isolation exercises, but it isn’t necessary. Avoiding failure is especially important for this program, as the workout frequency will be high.
Many people will automatically include isolation exercise in a “good” routine for summer-cutting. However, in this case, they are not the best choice. The main benefit of isolation exercises are to focus on a specific area which needs more work. This is useful during the previous 8 months of bulking, when the goal is to build muscle & symmetry. Now, the goal is to maintain current muscle mass. Building up specific parts is not a priority.
That said, compound movements will provide the most bang for the buck, and will be the most effective at maintaining muscle mass. A few sets of sets to focus on the arms will not hurt, but drop the lateral raises, flyes, and leg curls.
Circuit Workouts:
The goal for these workouts is to aid with maintaining muscle mass, as well as boosting fat loss. As mentioned before, the amount of fat oxidation depends on the amount of calories burned. As such, the workouts will focus on using compound exercises which use large muscle groups.
Rest times will be short to maintain intensity. The rep ranges used should be in the neighborhood of 8-12 reps. This will allow for sufficient calorie burning, and it will also help to maintain muscle mass.
The Muscle Maintenance Workouts:
Workout A – Pull:
- 10 minute cardio warm-up (rowing machine & low intensity is perfect for this)
- Bent Over Barbell Rows or Seated Cable Rows
- 1 warm-up set – 15-20 reps
1 moderately heavy set – 8-10 reps
5 sets of 5 with 80-85% of 1RM - Pullups or Cable Pulldowns
- 1 moderately heavy set – 8-10 reps
5 sets of 5 with 80-85% of 1RM - Reverse Grip Pulldowns or Chins – 3 sets of 5 with 80-85% 1RM
- Barbell or Hammer Curls (optional) – 3 sets of 8
Workout B – Push:
- 10 minute warm-up
- Barbell or Dumbbell Bench Press
- 1 warm-up set – 15-20 reps
1 moderately heavy set – 8-10 reps
5 sets of 5 with 80-85% of 1RM - Barbell or Dumbbell Incline Press
- 1 moderately heavy set – 8-10 reps
5 sets of 5 with 80-85% of 1RM - Dumbbell or Barbell Seated Overhead Press – 3 sets of 5 with 80-85% 1RM
- Tricep Pushdowns, Skull crushers, or Close-Grip Bench (optional) – 3 sets of 8
Workout C – Lower Body:
- 2-5 minute warm-up
- Squat or Deadlift (any variation)
1 warm-up set – 15-20 reps
1 moderately heavy set – 8-10 reps
5 sets of 5 with 80-85% of 1RM - Straight-Legged Deadlifts or Barbell Lunges
1 moderately heavy set – 8-10 reps
5 sets of 5 with 80-85% of 1RM - Reverse Grip Pulldowns or Chins – 3 sets of 5 with 80-85% 1RM
- Standing Calf Raises (optional) – 3 sets of 8 (lower the weight fairly slowly, and pause for 2-3 seconds at the bottom)
The Circuit Workout
The circuit workout will work all of the main muscles in the body. It will be fast paced in order to maximize the benefit. The exercise stations should be close to each other. Choose the exercises that will minimize walking time between stations.
Obviously, this depends on your gym, so exercise choices are flexible. The important thing is not the specific exercise, but that they work similar muscle groups. Thus, if squats and deadlifts are listed, and you want to do power cleans, it is perfectly ok for this workout.
The rest times should be as short as you can handle. The times given are broad to allow for this. If you need more time, that is ok. If you only need 20-30 seconds of rest, then don’t hesitate to keep going.
The Circuit Workout:
- 2-5 minute warm-up. (This can be cardio, bodyweight exercises, dynamic movements, or a mixture.)
- 1st set: Squats, deadlifts, or something similar – 10 reps @ 65-70% of 1RM
- 2nd set: Bench Press, any variation – 10 reps @ 65-70% of 1RM
- 3rd set: Barbell row, any variation – 10 reps @ 65-70% of 1RM
- 4th set: Chins, Pullups, or Pulldowns – 10 reps @ 65-70% of 1RM
- 5th set: Overhead Press, any variation – 10 reps @ 65-70% of 1 RM
- 6th set: Crunches, any variation – 10 reps @ 65-70% of 1 RM
- Rest for 30-120 seconds
Repeat this circuit at least 5 more times. The entire workout should last 20-30 minutes. If you are able to, complete 4-5 more circuits, or as many as you can within 30 minutes. The more circuits you complete, the more total fat will be burned.
Cardio Workouts
High-Intensity Option #1:
- Warm-up for 2-5 minutes at a slow, but gradually increasing pace
- Begin with an all out burst that lasts 15-30 seconds.
- ‘Rest’ at a slower pace for 15-45 seconds
- Repeat the all out burst for 15-30 second
- Rest for 15-45 seconds
Continue for at least 10 minutes (not including the warm-up), and as long as 15 minutes.
High-Intensity Option #2:
- Warm-up for 2-5 minutes, with gradually increasing speed
Exercise at the maximum effort that you can maintain for at least 10 minutes, not counting the warm-up, all the way up to 15 minutes. Adjust pace as necessary.
Alternate Cardio #1 – Moderate-High Intensity Cardio:
- Warm-up for 2-5 minutes, with gradually increasing speed
Exercise at the maximum effort you can maintain for at least 15 minutes, not counting the warm-up, all the way up to 30 minutes. Adjust pace as necessary.
Alternate Cardio #2 – Moderate Intensity:
- Warm-up for 2-5 minutes
Maintain a moderate pace, or 60-70% of maximum heart rate, for at least 30 minutes.
The Workout Schedule (put it all together)
Weeks 1 & 2 – Burn Fat & Maintain Muscle:
- Day 1 – Muscle maintenance workout A
- Day 2 – Muscle maintenance workout C
- Day 3 – Rest
- Day 4 – Cardio
- Day 5 – Circuit Workout
- Day 6 – Cardio
- Day 7 – Muscle maintenance workout B
Weeks 3 & 4 – Same As Week 1 & 2, Just With A Slightly Different Schedule:
- Day 1 – Muscle maintenance workout C
- Day 2 – Rest
- Day 3 – Cardio
- Day 4 – Circuit Workout
- Day 5 – Cardio
- Day 6 – Muscle maintenance workout B
- Day 7 – Muscle maintenance workout A
Weeks 5 & 6 – 1 Extra Rest Day, To Help Prevent Burnout:
- Day 1 – Muscle maintenance workout A
- Day 2 – Muscle maintenance workout C
- Day 3 – Muscle maintenance workout B
- Day 4 – Circuit Workout
- Day 5 – Rest
- Day 6 – Circuit Workout
- Day 7 – Rest
Week 7 – Max Fat Burn:
- Day 1 – Muscle maintenance workout C
- Day 2 – Muscle maintenance workout A or B
- Day 3 – Cardio
- Day 4 – Circuit Workout
- Day 5 – Rest
- Day 6 – Cardio
- Day 7 – Circuit Workout
Week 8 – Max Fat Burn:
- Day 1 – Muscle maintenance workout C
- Day 2 – Muscle maintenance workout A or B (different than week 7, day 2)
- Day 3 – Rest
- Day 3 – Cardio
- Day 4 – Circuit Workout
- Day 5 – Rest
- Day 6 – Cardio
- Day 7 – Circuit Workout
There you have it! this is your plan to get shredded this summer, you have no excuses now. Follow your diet and dont miss a work out I will guarantee you get the results you are after!
This is defiantly viking approved!
This workout was developed by mtguy8787
Post any questions to the comments and I will answer them, enjoy!
The 300: For Vikings and Spartans alike
Jun/091
Everyone has seen the movie The 300, an amazing and visually stunning movie. One of the things that made the movie so stunning was the amazing physique of the actors… These guys were SHREDDED! This workout was what their trainer had them doing at the end of each month in preparation for the film. Now, I know this movie and work out came out a few years ago but I have just discovered it so I thought it would be worth sharing here.
WARNING: This workout is not for the weak! It will push your body far past the point of exhaustion, but it is a great way to challenge yourself to get to the next level in fitness.
The workout was given its name for the total number of reps you will complete by the time you finish. This workout is not meant to be an every day thing, Instead try it once a month to test yourself and compare how you do each time you complete it. It looks like this:
The folowing are to be completed in order with no rest in between sets (don’t move on until you do every rep).
- 25 pull-ups
- 50 dead lifts at 135 pounds
- 50 push-ups
- 50 box jumps with a 24-inch box
- 50 “floor wipers” at 135 pounds
- 50 “clean and press” at 36 pounds
- 25 more pull-ups
That’s 300 reps! Record the time it took you to complete the workout and try to beat it next month!
This workout definitely meets the Viking Muscle standard, brutal!
Sluggish? Not for a viking!
Jun/091
If you’re like me, the morning always comes too soon. I am not, and never will be a morning person, however I have found a few tips to really get me moving in the AM.
Number 1: The obvious, get more sleep
I see this everywhere, “get more rest”, “go to bed earlier”, “don’t do any activity an hour before bedtime”. In my world, sometime this just isn’t possible. I’ll be the first to tell you that you shouldn’t make excuses for yourself, but with a demanding work schedule and a number of other reasons for staying up late (World of Warcraft…), we need to adjust our lifestyles a little to help us ease into bed at a reasonable hour and make the sleep we do get more valuable. Here are a few things we can do:
- Dim the light in your house before bed: This will help signal your body to settle down and make it easier to fall asleep.
- Use your bed for a bed: Stop reading, working, or browsing from your bed. Calming the brain when we get into bed helps us sleep better.
- Don’t go to bed angry or anxious: This one is hard at times, be we need to make an effort to check your troubles at the bedroom door.
- Don’t sleep on your stomach: This was a biggie for me, sleeping on your stomach hyper-extends the back, causing back pain the next day (even more with big pillows) and it can deprive you of oxygen, which will cause headaches the following morning.
Number 2: Get moving!
For some of you, morning workouts are perfect, for the rest of us, it’s like pulling teeth. Working out in the morning is a great way to get your body burning calories for the day as well as setting a commitment to sticking to your daily goals. Remember something is always better than nothing when working out. Here is my 15 minute AM Workout:
- Pushups: 3 sets of 10 reps, I will try to vary the types I do each morning to keep it fresh (Decline, Plyometric, Pyramid, etc.)
- Pull ups: 3 sets of 8 reps, work on increasing the reps here as you go.
- Abs: There are a lot of great ab workouts out there so I didn’t reinvent the wheel. Even though its cheesy and old, 8 minute abs is a great, quick, easy routine to get you moving. It’s available on YouTube here.
Number 3: Fuel up
They always say “Breakfast is the most important meal of the day”, and for good reason. When you skip breakfast, you are likely to become tired when your brain and body run low on fuel. Then you have to try to perk up with a cup of coffee or a sugary pastry, this is a temporary fix, then you crash. Leaving you feeling hungry, crabby, and perhaps making you a little more prone to make unhealthy choices at lunch. Start the day right with a filling, healthy breakfast. It should contain some protein to help fill you up. Here’s what my breakfast looks like:
- 2 egg whites, 1 whole egg.
- 2 slices of bacon (sometimes turkey bacon)
- 1 glass of water (this is very important to rehydrate in the morning)
- 1 Orange
- 1 Banana
Get up get moving, get strong!
