Valhalla Training

I’ve been trying some variations by recently
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As a coach, trying new things and constantly making an effort to learn is essential.
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Close-mindedness will only prevent further understanding and progress. Don’t be afraid to step out of your comfort zone.
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Expand your knowledge. Refine your craft. Always explore.

I’ve been out of social media for a minute, but I’m back with so much more knowledge than before.
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I took time away to focus on my internship because of how much information I was learning so quickly.
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My learning experience over the past two months was exponential including finding some new toys to explore movement with and create strength dynamically in all different planes of motion.
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Weightlifting will still consume most of my time spent training with some minor adjustments, but I am also taking a more movement based approach that includes other modalities like freestyle movement flow, rope flow, clubbing, mace work, and position/transition training to create the most efficient and resilient body I can.
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Working out should be enjoyable and shouldn’t only be done with a neutral spine/braced core inside a gym. If we want to be strong and active, we should train in positions to make us strong in an active and dynamic way.
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Above are two different club swinging movements I did this morning. This is a 5lb. steel weighted club.
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If you don’t have a club you could use something weighted in a long sock or maybe even a water bottle to try this out.
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Drop a comment or question below with anything you want to know🧐

What is the function of the glutes?
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They’re job is more than just hip extension which can be done through glute bridges and hip thrusts.
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But, the glutes are also responsible for external rotation and hip abduction. So, why should we not train this?
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This movement I know as the “Star” causes the glutes to work all three of those patterns, not just hip extension like the exercises mentioned above.
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To do this movement, get into a side plank position with the lower leg on the ground. Now, starting from the top, you will drop your hips down and back while extending your top arm and top leg diagonally, then you will contract your glutes forward into an extended hip position while pulling the arm to your side and doing a knee drive with the top leg.
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This movement will help all positions for total glute strength while simultaneously teaching the nervous system a completely new pattern which can lead to new adaptions.
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It can be made more difficult by adding a resistance bend around the hips with the anchor point behind you.
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Like, try, and serve this move to try on your next 🍑 day!

Tight and aching shoulders ruining your day?
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Y’s and T’s could be the exercise to help the problem!
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These two movements, which look very similar, will attack the posterior deltoid, rotator cuff muscles, and the lower/mid trapezius muscles.
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A lot of times when we are hunched over, leaning over a computer or gaming set-up, we tend to round the shoulders which makes the muscles listed above weak.
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Try these during your work break or at the beginning/end of every day to help with posterior shoulder/back tightness and pain💪🏽
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Are you gonna work to FEEL BETTER today or remain the same?

So many people want to be strong, but aren’t training explosively🧐
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The quicker you can move a given load, the stronger you will be and feel, right?
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So why would we only train with the heaviest loads to be strong when we also need the ability to contract given muscle fibers quickly and explosively?
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Power is the ability to produce a maximal amount of force as quickly as possible.
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With this being said, increasing the speed you can produce force will help you to recruit more type II muscle fibers quicker and with more efficiency, in turn increasing strength over time.
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I am not here saying to never train heavy. To unlock your full strength capabilities, you should train with heavy loads, but you should also train with the intention of moving the weight quickly.
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We can facilitate this adaption by training with lighter loads for speed(speed days, designed to increase the speed of force production) on movements or exercises you want to gain strength in or train for power using different bodyweight, medicine balls, kettlebells, and plyometric techniques.
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Adding movements like the plyo-push-up (video above), box jumps, sprints, Olympic lifts, kettlebell swings, etc. can take your physique and performance to the next level. So what are you waiting for?

Learn to EMBRACE ADVERSITY. But what does that mean?
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1️⃣Embrace (verb) - to welcome, to take up especially readily, or to include
2️⃣Adversity (noun) - state of serious or continued difficulty, misfortune, hardship
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First, is the recognition that we are all battling something, we all are struggling with something in one way or another whether other people know it or not. This is a good thing, we should try to accept difficulty.
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This difficulty could be self-image, a habit you want to stop or start, a financial situation, job changes, getting to the gym, being healthy, mental health, relationships, etc.
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With this recognition, when we are facing difficult situations, difficult decisions, or a poor mindset, we need to embrace that and learn from it, rather than wishing we were not in the predicament or mindset we are in.
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Why do we feel this way? What situation led to this? Why am I thinking like this? How can I do better or be better next time?
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Once we start practicing THIS mindset, we can start to learn more about ourselves, learn from past mistakes, become more mentally balanced, and learn to have a better, more positive outlook on the world around us.
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Once we understand that difficult things are normal and are teaching us something about ourselves or about others (and how to understand people), we can dissect it and use it for our own benefit.
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Let’s turn the “why does this always happen to me” or “I wish I could change...” into “what is this teaching me”. This will help us become more mentally tough and more understanding for others going through their own situations.
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Embrace also implies another person/people. We can learn from difficult mental spaces and situations, but we should also be able to lean on those around us if we are in need.
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If you don’t have anyone like that in your life, hit me up. My line is open.
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This is part of my deeper meaning of Valhalla and how I feel I can use my current/future platform to help others in need. We are all battling something. Learn from it and UNLEASH YOUR OWN INNER WARRIOR.
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Life is about living and learning. Don’t be so hard on yourself. Learn about yourself.