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I was first introduced to the Viking Berserkers in high school. I had a lot of rage
and testosterone at that time so I believed it was "me against the world" and I
identified with such warriors.
Fast forward a few decades and we all realize we don't have to hunt our food,
we have air conditioning, and we're out of the food chain – far from being
warriors. However, I still believe that physical challenges must be a regular part
of every man/woman's life and are a proper way to build a strong mind and
body. Physical challenges help sharpen the person.
Even if you don't buy this, Viking Day training is simply awesome, especially
when done with a close group of friends. Following is how we organize the day,
what the challenges are, and some goals to shoot for. Remember, though, it's
not a challenge if everyone can do it.
The Viking Day consists of 3 things: rope pull, sled pull, and Prowler push. Each
of these things is done as heavy as possible and as stupid as possible. While
many can compare this to an events day for strongman competitors, these
movements don't really require any technique or thinking. Anyone with a brain
can push or pull a sled without guidance. And that's exactly what we're after –
blind strength and stamina.
This is the easiest portion of the Viking Day, but let's be clear, it's not really
easy. The rope is a thick, 112-foot long rope that we attach to a dragging sled.
We lay this creature out in the street and each person has to pull the sled with a
hand over hand motion.
Each athlete has to do 2 warm-up sets and 2 work sets. Each set consists of
pulling the sled the entire length of the 112-foot rope. It's important that you have
someone behind the rope puller that helps clear the rope out from underneath
him as he's pulling it. This makes a huge difference.
How much weight you use is going to be entirely dependent on what kind of
surface you're on. For example, the street outside my house is asphalt, but it
hasn't been repaved in 15 years so it's rough and doesn't make for a great
dragging surface. However, a recently paved asphalt street will feel vastly
different. Concrete is usually easier and grass just plain sucks. So understand
the weights listed are merely guidelines.
Sample Workout:
Warm-Up Sets: 2 x 112' @ 75 pounds
Work Sets: 2 x 112' @ 190 pounds
Pulling the sled, especially forwards with a harness, will probably have to be
done with a Prowler or a modified sled because most sleds have a short weight
post and don't allow for enough weight to be piled on them.
Sample Workout:
255 pounds x 50 yards, forward (warm-up)
525 pounds x 50 yards, forward
345 pounds x 50 yards, backward (backwards sucks!)
Start with shorter steps with both forward and backward pulling and as
soon as you build up some speed, strive for big, deep strides.
The hardest part is to get the sled moving from a dead stop, so avoid
stopping as much as you can. It'll probably be impossible but once you get
moving, strive to keep it moving, even if it's a few inches at a time.
The only people who finish the last trip without stopping are people new to
Viking Day or are in horrible shape – they get to choose a light weight. We've
had people take 15 minutes to push the sled across the finish line on their final
trip.
We do no warm-ups for the Prowler on Viking Day, but we each have to push
the Prowler 100 total yards with the heaviest weight we can move. Again, the
weight you use is largely going to be dependent on the surface you push on.
Sample Workout:
395 pounds x 50 yards x 2
If you're having trouble getting the sled going, lower your arms on the
horns of the Prowler.
Once you get the sled moving, push it as fast as you can. Walking with the
Prowler sucks and the faster you move it, the less time you spend under the
Prowler's "Halo of Horror," otherwise known to you virgins as "time under
tension."
Keep your eyes down or focused in front of you, looking at the goal. Find
out what works best for you and go with it.