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The Valhalla Training System

LOWER EMPHASIS STRENGTH

A full-body strength session anchored by a primary lower-body lift. Squat and hinge patterns take priority, supported by upper-body work and core training.

Focus: Build powerful, resilient lower-body strength within a balanced program.

UPPER EMPHASIS STRENGTH

A full-body strength session centered around a primary upper-body press or pull, with integrated lower-body support work.

Focus: Develop upper-body strength while maintaining total-body coordination.

FULL BODY STRENGTH

An integrated total-body session combining upper and lower patterns with balanced volume and sustainable intensity.

Focus: Build well-rounded, durable strength.

MUSCLE DEVELOPMENT

Targeted hypertrophy training emphasizing glutes, arms, and core. Controlled volume and intentional execution enhance muscle definition and structural balance.

Focus: Support aesthetics while reinforcing strength.

STRENGTH CONDITIONING

Lower-impact strength circuits designed to improve muscular endurance and work capacity without excessive fatigue.

Focus: Build endurance and resilience while reinforcing quality movement.

RESTORE

A guided recovery session for lifters, alternating between mobility & stability work and restorative flow.

Focus: Improve movement quality, reduce stiffness, and support long-term progress.

    • Strength sessions are full body with rotating empahsis

    • Conditioning compliments heavy lifting

    • Recovery is built into the system

    • Coaching and preparation built into every class

    Train consistently. Train intelligently. Progress confidently.

  • MONDAY* - Lower emphasis

    TUESDAY* - Upper emphasis

    WEDNESDAY - Strength conditioning

    THURSDAY - Muscle Development

    FRIDAY - Full Body Strength

    SATURDAY - Strength Conditioning

    SUNDAY - Restore

    *Monday/Tuesday emphasis will alternate

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