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Valhalla WOD 07.11.16

Movement Prep

Mini Band Monster Walk 2x20

Mini Band Bear Crawl 2x10 (Fwd/Rev)

TGUs 2x5e @20kg

Oly Work

16 Min EMOM (8 Sets)

2 Position Snatch (High Hang/Mid-Thigh)

95/105/115/125/135/135/135/135

Strength Work

3 Sets of:

Back Squat x10 @30X0 (245)

Rest 30s

SA Landmine Rows x10 @2111 (85)

Rest 30s

KB Swings x10 @24kg

Rest 30s

SA Landmine Press x10@20X1 (85)

Rest 2 mins

20 Min Cap

Mobility

1/2 Kneeling Brettzel w/ Band 1x60s

Band Lat 1x30s

 

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Valhalla WOD 04.07.16

Happy Independence Day everyone! After a long hiatus, the Valhalla WOD blog is back!

Movement Prep

Mini Band Monster Walk x20e (F/R)

Band Snatch x10

OHS x5

TGUs x2e

Block 1

24' EMOM (1 Set Every 2 Mins)

Hang Power Snatch/Hang Squat Snatch/Squat Snatch

Working up to 85%

Set 1: 2x75 (HPS)

Set 2: 2x95 (HPS)

Set 3: 2x105 (HPS)

Set 4: 2x115 (HPS)

Set 5: 2x125 (HSS)

Set 6: 2x135 (HSS)

Set 7: 1x135 (SS)

Set 8: 1x140 (SS)

Set 9: 1x145 (SS)

Set 10: 1x150 (SS)

Set 11: 1x155 (Missed SS)

Set 12: 1x155 (Missed SS)

Block 2

15 Min EMOM (3 Sets)

A. 15 Pull-Ups

B. 30 Push-Ups

C. 45 KB Swings (24kg/20kg)

Mobility/Recovery

AIS Band Ham Stretch 1x10e

Lower Body SMR x10e

 

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Pro Day Final Results

We wrapped up our Pro Day Prep Program last week and I could not be more pleased with how well my guys performed.  Their work ethic and effort were tremendous and I enjoyed being able to spend 10-12 hours of every week with them.  

On Wednesday, March 16th, Torrey Pierce (RB) and Zack DeGrange (S) participated in their Pro Day at the University of Louisiana-Lafayette.  Their results are as follows (pre-test numbers in parentheses):

Torrey ran 4.52 (4.70) in the 40, 4.22 (4.28) in the 20 yard shuttle, 6.87 (7.1) in the 3 cone, 34" on his vertical, 9'6 (9') on his broad jump, and knocked out 9 (5) reps on his 225 bench press test.  Zack ran 4.51 (4.69) in the 40, 4.09 (4.31) in the 20 yard shuttle, 7.01 (7.3) in the 3 cone, 9'10 (9'5) on his broad jump, and 13 (9) reps at 225.  

On Thursday, March 17th, Darryl Watson (WR-Nicholls St. University) participated in his Pro Day at the New Orleans Saints practice facility.  His results are as follows (pre-test numbers in parentheses): 4.51 (4.72) in the 40, 4.20 (4.33) in the 20 yard shuttle, 7.09 (7.25) in the 3 cone, 33.5" on his vertical, 9'6 (8'8) on his broad jump and 7 (3) reps at 225.  

Torrey, Zack, and Darryl all exceeded my expectations in all areas, but most of all in how they handled themselves through the whole process.  They are high-character young men and I thoroughly enjoyed building relationships with them.  Whether they play at the next level or not, they are going to be highly successful men and I am grateful to have spent this time with them.

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College Prep Program Update & Overview

We're in week 10 of our College Prep Program.  We have 10 high school seniors from a few different high schools around the New Orleans area who have committed to playing football at the next level. We train 3 days a week in the afternoons with an optional speed session on Saturday mornings.  

The goal of this program is obviously to prepare these athletes for the rigors of college football, but their developmental levels vary significantly.  My first and most important goal with each athlete is to establish solid movement competency; meaning they need to be able to be able to manipulate their own bodyweight in a variety of different ways with minimal compensations.  I want these athletes to be able to perform two major lower body movements: a bodyweight squat below parallel without compromising posture and what we call a "hip hinge", where they maintain a neutral spine and demonstrate the ability to bend at the hip, rather than the waist, and lower their torso until it is parallel with the ground with minimal knee bend.  

From an assessment standpoint, I test them on trap bar deadlift and pull-ups.  I use trap bar deadlift because it is closer to a squat as a movement pattern, it is much safer than a back squat, and I can get an estimate on both back squat and barbell deadlift 1 rep max from it.  I use a 3rm protocol for a couple of reasons as well.  Athletes have a more difficult time forcing weight up using compensatory patterns when they have to do 3 repetitions and it is much easier to gauge technical failure too.  Pull-ups are an underutilized assessment, and a more poorly executed movement so using them as an assessment tool reinforces the importance of the vertical pull pattern.  It also gives me a good idea of my athletes' relative body strength and their ability to manipulate their own weight. 

At the half-way point, my guys have made tremendous strides in their movement competency and as a result, the strength gains they will make over the second half will be safer and much longer lasting.  The average trap bar deadlift max is 425, up from 385.  The average number of pull-ups performed is 7, up from 2.  I look forward to seeing how much more the guys progress over the next 10-12 weeks.  

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Pro Day Program Update & Overview

We're in week 6 of our Pro Day Prep Program and my guys are looking good.  Being at the mid-point of the program, we did some unofficial testing this week and the results were encouraging and speak volumes about their work ethic and commitment.  So far, they've been able to shave 0.15-0.2 from their 40 times, 20 yard shuttles, and 3 cone drills.  We've seen broad jump improvements anywhere between 6.5 and 9 inches and vertical jump improvements between 5 and 7 inches.  The most impressive, however, have been their 225 bench press numbers.  In pre-testing, they were all between 6 and 12 reps and being skill players coming off of a 20 week season (pre-season camp, regular season, bowl games etc), those numbers weren't bad.  In testing this week, we saw improvements of 6, 8, and 10 reps which are huge gains for such a short period of time.  I'm anticipating 12-14 reps on the low end and possibly 22 on the high end come Pro Day.  We've also seen them put on between 8 and 10 lbs each.

We began with a 3.5 week GPP (general physical preparation) and hypertrophy phase; lifting 4 days a week and doing some technical, drill-specific work on the field 3-4 days a week.  We're in the middle of a 3 week strength-speed phase; lifting 3 days a week and doing linear or multidirectional speed work 2-3 days a week.  In this phase, we are trying to move heavy weights as fast as possible and improve metabolic tolerance in the weightroom.  On the field, we're trying to maximize power output in the first 5 ground contacts on our 40s, and trying to "stay in the tunnel" and "in our lanes" on our 20 yard shuttles and 3 cone drills.  In a week and a half, we'll move into our speed-strength phase where we will decrease our volume in the weightroom and increase our volume of drill work on the field.  The reason for this phase is to minimize central nervous system stress and maximize transfer of training.  We will be looking to move the bar even faster by decreasing the load and overall volume.  We will focus heavily on mechanical improvements in our linear and multidirectional speed work and I'm anticipating some marked improvements come Pro Day.

From a coaching standpoint, it has been cool for me to be able to manipulate their programming and work through different stages of the force-velocity curve and see the transfer into their speed work.  Hopefully, I'll do a better job of keeping everyone up to date leading up to Pro Day.

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Online Coaching

As you guys have probably noticed, I haven't posted a Valhalla WOD in a couple of weeks.  It's not because I haven't been getting work in, but I've been considering starting an online coaching group.  I know some of you have been following along and some of you are former clients who I haven't been able to work with because of work or location constraints.  

I would like to extend anyone who's interested an invitation to the first Valhalla Strength online coaching group.  This group is much more than just remote programming where I write a generic program and send it to everyone individually.  This group is going to be an active community with a closed Facebook group that will function as a message board for members, feedback, and coaching from me.  Each member will get their own, individualized program in 12 week segments.  We will focus on General Physical Preparation (GPP) and the programs will be comprehensive including: mobility, activation, warm-up, strength/power components, pre-hab, and recovery protocols.  Cost will be $100 for 12 weeks. If you're interested, send me a message on Facebook, or shoot me an email at tim@valhalla-strength.com 

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Valhalla WOD 1.14.16

Mobility

Inchworms

Spidermen

2x10

Movement Prep

Bridges

SL Bridges 

2x10

Dynamic Warm-up

Band Pull-thrus

TKEs

Split Squats

2x10

Strength Work

Block 1

A) Eccentric TB Deadlift 3x5@6X10 (6 second eccentric) w/ 1" band (185/245/285)

B) KB SLDL 3x5e (rear leg elevated on bench on slider to force hip extension)@20kg

C) Side Plank w/ reach 3x5e

Block 2

A) BB RDL+Hang Clean 3x5+1@205/215/225

B) Double KB RFESS 3x5e @20/24kg (asymmetrical loading)

C) Goblet Calf Raises 3x15@24kg (knees unlocked)

Finisher

Quadzilla: 10 reps of each @135

Front Rack Lunge

Front Squat

then push press to get bar on back

Forward Lunges

Back Squat

Goal time: 75 seconds

Mobility:

Your quads will need it...

Lizard Pose 1x90s

RFESS 1x60s

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Valhalla WOD 1.12.16

Dynamic Warm-Up

Prisoner Squats

Seal Jacks

Push-ups

3x10

Met-Con Circuit

5 SA KB Thrusters (24kg)

12 Spiderman Push-ups

10 TRX Roll-outs

5 Asymmetrical KB SLDL (20/24 kg)

8 Pull-ups

16 Hardstyle KB Swings (24kg)

5 Rounds 30:00 time cap

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Valhalla WOD 1.11.16

Back to work after another short break...

Mobility

Dynamic Dogs

Power Pigeons

2x10

Movement Prep

Mini-band Shuffle

Mini-band Monster Walk

2x10

Dynamic Warm-Up

Band Pull-thrus

TKEs

Band Snatch

2x10

Power Work

A) TB Pulls 5x3@55/57/60/65/65%

B) KB Power Planks 3x12 (1-3)

C) Ankle Pre-hab (Inv/eversion) 2x10e (4-5)

Strength Work

A) Back Squat 3x5@50/60/70% (225/265/325)

B) Slider Ham Curls 3x12

C) 1/2 Kneeling Pallof Press 3x6e

Upper Pull Finisher Circuit (Perform both supersets with little to no rest)

A) Scap Push-ups 2x20

B) Strict Pull-ups 2x10

A) 2-Way Band Pull-aparts 2x10

B) Chin-ups 2x10

Flexibility Cool-Down

Band Lat Stretch 1x60s

1/2 Kneeling Band Hip Flexor Stretch 1x60s

 

 

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Valhalla WOD 1.7.16

Movement Prep:

Mini-band External Rotation

Mini-band Internal Rotation

2x10

Mobility Work:

Spiderman Lunges

Grasshoppers

1x10

Dynamic Warm-Up

Band Pull-thrus 

Band Pull-aparts

TKEs

Goblet Squats

2x10

Olympic Work

A) Snatch 5x3@55/60/65/65/70% (95/105/115/125)

B) SB Power Plank/Pushups 3x12

A) Back Squat 4x5@40/50/58/65% (185/225/265/300)

B) TRX Rows 4x5@3X13

Finisher

KB Snatch

Pull-ups

21-15-9

Mobility Cool-Down

Band Couch Stretch 1x60s

Band Tricep/Lat Stretch 1x60s

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Valhalla WOD 1.6.15

Back to work we go!

Movement Prep:

Mini-band Shuffle x10 each way

Mini-band Monster Walk x10 each way

Bridges 3x10

Mobility:

Dynamic Dogs x10

Grasshoppers x5e

Band Snatch x10

Dynamic Warm-Up:

Band Pull-Thrus

TKEs

Goblet Squat @ 20kg

All 2x10

CNS Warm-Up:

CMJ 3x5

MB HR Toss 3x5e

Strength & Power Development:

A) TB Pulls 5x2@83/85/85/87/90%

B) KB Power Planks 3x6e (1,3,5)

C) Band Ankle Inversion/Eversion 2x10e (2,4)

A) Back Squat 3x5@60/65/70%

B) SB Step-Ups 3x6e @60#

C) 1/2 Kneeling Pallof Press 3x6e

Cool-Down Mobility:

1/2 Kneeling Distracted Hip Flexor Stretch 1x60s

Band Lat Stretch 1x60s

 

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Valhalla WOD 12.24.15

Movement Prep

Temporal Mandible Elevations & Depressions 1x10

CNS Warm-Up

Decide which discussion topics are off-limits for Christmas Dinner

Strength Work

Sit-Downs (from standing to the couch) 10x1

Cool-Down

Nap for 20-30 minutes in preparation for Christmas Day

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Valhalla WOD 12.25.15

Movement Prep

Goblet Squats

KB Swings

Push-Ups

TRX Rows

All 3x10

Then prepare to die...

12 Days of Valhalla (set to Pellek's metal cover of 12 Days of Christmas)

1 Deadlift (225/155)

2 Burpees

3 Pull-ups

4 Push-ups

5 Toes to Bar

6 Shoulder to Overhead (95/65)

7 Box Jumps (30/18)

8 Lunges

9 Sit-Ups

10 Ring Rows

11 KB Swings (53/35)

12 Front Squats (135/95)

Bodyweight unless noted.  Thanks to Rich Englander for sending this one to me (or maybe not, TBD; we'll see how I feel when I finish).

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Valhalla WOD 12.23.1

Movement Prep

Insect Mobility Series

Grasshoppers

Spidermen

Inchworms

Dynamic Dog to Cobras

All 1x10

Dynamic Warm-Up

Band Retraction Rows

Goblet Squats 

Scap Push-ups

Band Good Mornings

All 2x10

CNS Warm-Up

Rapid Response CMJ 3x5

SA KB Swings 3x10e

Olympic Strength Work

Snatch-Grip BB Complex: RDL/High Pull/Drop Snatch/OH Squat x3e

Hang Snatch 2x3@50/55% (95/100)

Low Blocks Snatch 2x3@62/67% (115/125)

Squat Snatch 2x3@72/75% (135/140)

Maximal Strength Work

Back Squat Warm-Up 2x8@50/55% (225/245)

Back Squat 5x5@60/65/70/75/78% (275/295/315/335/355)

Deadlift Warm-Up 2x5@50/58% (245/275)

Deadlift 3x5@62/66/70% (295/315/335)

3x3@76/80/80% (365/385/385)

Mobility Work

Band AIS Hamstring 2x10

Distracted Couch Stretch 2x60s

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Valhalla WOD 12.22.15

Movement Prep

Dynamic Dogs

Squat to Stands

Wall Clams

Band Snatch

Band Shoulder Distractions (Bi-directional)

TKEs

All 2x10

CNS Warm-Up

MB Home Run Scoop Toss

Split Squat Jumps

3x5e

Strength Work

A. SB Front Squat 3x6@60#

B. SA KB RDL 3x5e @20kg

C. TRX Y-Flys 3x10

A. SB RDL 3x10

B. PB Plank 3x20s

C. TRX Rows 3x10

Mobility Work

Band Lat Stretch 2x60s

Lizard Pose 2x60s

1/2 Kneeling Contract-Relax Hip Flexor Mob 5x5s (5s on, 5s off)

 

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Valhalla WOD 12.21.15

Movement Prep

Insect Mobility Series

Grasshoppers

Spiderman Lunges

Inchworms

All 2x10

Dynamic Warm-Up

Band Pull-Aparts (OH/UH)

Scap Retractions

Band Pull-Thrus

All 2x10

CNS Warm-Up

MB Hip Hinge Scoop Toss

CMJ

3x5e

Olympic Work

A. Clean+Jerk

4x3+1@70/75/75/78% (155/165/165/175)

Squat Clean x3+1 Split Jerk

B. PB Roll-Outs 2x10 (1st/3rd)

C. PB Ham Curls 2x10 (2nd/4th)

Strength Accessory Work

A. SB Step-Ups 3x6e @60

B. 1/2 Kneeling Lat Pull-Downs 3x15

Glycolytic Energy System Development + Strength Work

KB Complex: Swing, Clean, Push Press, Snatch

1st Set: Off-Set Loaded @20/24kg x10

1st 5 w/ 20kg on left, 24kg on right, opposite 2nd 5

2nd Set: SA Alternating @24kg x5e

3rd Set: SA Alternating @20kg x5e

Arm Farm Finisher

A. Straight Bar Curls

1/2 Set w/ 3s eccentric, 1/2 set normal pace

B. Tall Kneeling Tricep Push-Downs

50/40/30/20/10 reps

Mobility Work + Cool-Down

Band Lat Stretch 2x60s

Lizard Pose 2x60s

Twisted Lizard 2x30s

5:00 Meditation w/ diaphragmatic breathing emphasis

 

 

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Valhalla WOD 12.20.15

Speed & Plyo 

ADW

Knee Hug-Lunge 2x15m

Lateral Lunge 1x15m

Bridge Series (BL/SL) 1x10e

LKEs 1x10e

A-Skips 2x20m

B-Skips 2x20m

High Knee Carioca 2x20m

Plyo Work

Bounding 8x30m

Straight Leg Shuffle 4x30m

Straight Leg Bound 4x30m

Speed Work

Buildups

  • 4x40m
  • 4x50m
  • 4x60m
  • 4x80m

Cool Down

400m @ 35%

Walking High Kicks 2x20m

Ham Sweeps 2x20m

Band AIS Series (Ham/Add/Abd/Quad)x10e

 

 

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Valhalla WOD 12.18.15

SMR

hips, t-spine, posterior shoulder

Warm-Up

Grasshoppers

Pull-aparts

Abducted Bridges

Goblet Squats

Retraction Rows

All 2x10

CNS Warm-Up/Targeted Movement Prep

TGUs 3x3e

Muscle Snatch 3x3@35kg

Olympic Strength Work

Snatch Complex 4x3+1@62/65/70/72%

  • Squat Snatch x3+1 Overhead Squat

Clean & Jerk 4x3+1@65/67/70/70

  • Squat Clean x3+1 Jerk

Bodyweight Strength Met-Con

5 Rounds

15 Ring Rows

10 Toes-to-Bar

5 Ring Dips

Finisher 

Fran: 

21-15-9 for time

95# Thrusters

Pull-ups

 

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