Type: military-training

Author: Daniel - TinyVik1ng

Embrace the spirit of the Norse warriors with this epic 6-week training program designed to forge your body into a powerful machine. Channel the strength, endurance, and resilience of the Vikings as you prepare for the Army Combat Fitness Test (ACFT). Conquer each event like a true Norse hero and push your limits to the max.

This name keeps the focus on Viking-inspired training while providing an epic feel for your audience. Let me know if you'd like to make further adjustments!

Training Schedule (6 Weeks)

Days per Week: 5 (3 Strength/Conditioning, 2 Endurance/Mobility)

Focus: Deadlifts, Power Throws, Hand-Release Push-Ups, Sprint-Drag-Carry, Leg Tucks, 2-Mile Run

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Day 1: Strength & Power (Viking Strength)

Exercise	Sets x Reps	Description
Deadlifts	5x5 (Heavy, 80-85% 1RM)	Focus on building raw strength.
Standing Power Throw (SPT)	5x3 (Max Effort)	Channel the power of the Norse gods.
Pull-Ups / Leg Tucks	3xMax	Build upper body strength and core stability.
Core Circuit	3 Rounds	Planks, Russian Twists, Hanging Leg Raises

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Day 2: Endurance & Conditioning (Nordic Resilience)

Exercise	Sets x Reps	Description
Sprint-Drag-Carry (SDC)	4x25m shuttle runs	Strength and speed training (sled drag optional).
Hand-Release Push-Ups (HRP)	5xMax (30-sec rest)	Build endurance and upper body resilience.
400m Intervals	6x400m (1:1 ratio)	Boost cardiovascular fitness.

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Day 3: Strength & Mobility (Viking Mobility)

Exercise	Sets x Reps	Description
Trap Bar Deadlifts	4x8 (Moderate Weight)	Focus on posterior chain development.
Kettlebell Swings	4x15 (Explosive Power)	Build explosive strength, vital for power throws.
Leg Tuck Practice	3xMax	Improve grip strength and core stability.
Mobility Drills	3 Rounds	Hip, shoulder, and ankle flexibility.

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Day 4: ACFT-Specific Conditioning (Viking Endurance)

Exercise	Sets x Reps	Description
Mock ACFT Event Practice	Full Effort	Test your ability with a full ACFT simulation.
3RM Deadlift	1 Set	Test strength and confidence under load.
SPT	5 Attempts	Maximize your explosive power.
HRP	2 Sets (Max reps)	Push your limits for endurance.
SDC	1 Full Effort	Go for maximal effort on the Sprint-Drag-Carry.
1-2 Mile Run	Goal Pace	Test your speed and stamina.

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Day 5: Recovery & Long Run (Norse Recovery)

Exercise	Sets x Reps	Description
Easy 3-5 Mile Run	N/A	Conversational pace for recovery.
Dynamic Stretching & Yoga	15-30 Minutes	Focus on full-body flexibility and mobility.

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Progression Plan

Weeks	Focus
Weeks 1-2	Build baseline strength & technique.
Weeks 3-4	Increase intensity (heavier deadlifts, faster SDC).
Week 5	Peak performance (mock ACFT).
Week 6	Taper & Recovery (reduce volume, stay sharp).

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Additional Tips

• Deadlifts: Focus on form first, then gradually add weight to challenge yourself like the Vikings of old.
• HRP: Train in short bursts (e.g., 30-second max sets) to develop endurance and stamina for battle.
• SDC: Practice with a sled or weighted vest if possible to simulate real-life challenges of strength and power.
• 2-Mile Run: Incorporate intervals (800m repeats) and long endurance runs to improve both speed and stamina.

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