Explore Our Classes

The Valhalla Training System

Our programming blends progressive strength training, targeted hypertrophy, intelligent conditioning, and structured recovery into one cohesive system.

Each session includes guided movement preparation and full coaching support . The system is designed to build strength, improve movement quality, and support long-term progress.

LOWER BODY STRENGTH

A dedicated lower-body strength session centered on squat and hinge patterns.

You can expect:

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Primary compound lower-body lifts
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Posterior chain development
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Unilateral training for balance
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Core bracing and trunk stability
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Focus: Develop powerful, resilient lower-body strength.

UPPER BODY STRENGTH

A dedicated upper-body strength session focused on pressing, pulling, and shoulder stability.

You can expect:

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Progressive compound lifts
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Balanced push and pull training
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Upper-body accessory work
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Core stability integration
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Focus: Build upper-body strength, structural balance, and pressing/pulling capacity.

An integrated strength session combining upper and lower movements with balanced volume and sustainable intensity.

You can expect:

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Multi-joint compound lifts
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Coordinated total-body work
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Bilateral and unilateral training
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Reinforcement of foundational patterns
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Focus: Build well-rounded, durable strength across the entire body.

FULL BODY STRENGTH

HYPERTROPHY FOCUS

A strength session emphasizing glutes, arms, and core development.

You can expect:

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Targeted activation work
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Controlled tempo and attention to muscle engagement

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Structured volume accumulation
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Focus: Targeted muscle development and structural support.

STRENGTH CONDITIONING

A lower-impact circuit-style session designed to improve muscular endurance and work capacity without excessive fatigue.

You can expect:

Strength-focused work plus structured conditioning intervals

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Full-body resistance training
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Challenging but sustainable cardiovascular demand

Focus: Improve endurance and resilience while supporting strength progress.

* Alternating on Sundays*

*Recovery Flow*

You can expect:

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Strength-based flow sequencing
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Dynamic mobility
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Targeted flexibility work
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Balance and stability training
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Focus: Restore range of motion and accelerate recovery.

*Active Recovery*

You can expect:

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Core stability work
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Functional movement preparation
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Resistance bands and sliders
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Controlled power and tempo work
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Focus: Improve movement quality, joint control, and resilience.

PERFORMANCE RECOVERY

- 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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