Viking Muscles: Build Strength Like a Warrior

Setting clear goals is one of the most overlooked but essential parts of building real progress in your training. Whether you’re training for military selection, preparing for a ruck march challenge, or simply trying to get stronger, your goals give you a map . Without them, you’re just wandering from workout to workout — and that’s a guaranteed way to stall your progress. In this guide, you’ll learn how to break down big, intimidating goals into smaller, manageable victories — and how to track your progress, stay motivated, and avoid the most common goal-setting mistakes . Why Goal Setting is Non-Negotiable Most people overestimate what they can achieve in a month but underestimate what they can achieve in a year . Without clear goals, you’ll either: Train without a purpose (leading to inconsistency). Set goals so vague they’re meaningless (“get fitter”). Chase goals too big with no realistic path (leading to burnout). Solid training goals give you clarity, mot...

When you think of a Viking warrior, the image is clear: a massive figure wielding a heavy axe, shield in hand, charging across a battlefield in brutal hand-to-hand combat. Now, contrast that with a modern soldier — geared up in body armor, a rucksack packed with essential equipment, and moving tactically through urban environments or rugged terrain. Both are warriors, but their strength, training, and physical demands are vastly different. This article explores what strength meant to Viking warriors compared to modern soldiers, and what we can learn from blending ancient and contemporary training approaches. Strength in the Age of Vikings Functional Combat Strength For Viking warriors, strength wasn't about isolated muscle size. Their strength was functional , meaning it was directly tied to survival. Every movement — swinging a weapon, pulling a bowstring, hauling supplies — required full-body power. Grip strength was crucial for holding onto weapons ...

Rucksack marching, also known as "rucking," is a form of endurance training that involves carrying a weighted backpack while walking or hiking. It is widely used in military training, endurance sports, and fitness routines. Below is a breakdown of its benefits, potential drawbacks, and important considerations. What is Rucksack Marching? Rucking is a simple yet highly effective fitness activity that has its roots in military training. Soldiers are required to carry heavy packs across various terrains for extended periods, building endurance, strength, and resilience. This concept has been adapted into civilian fitness routines, outdoor recreation, and even competitive events. Unlike traditional cardio workouts, rucking combines strength training with endurance, making it a full-body workout. It can be done at any intensity level, whether for casual fitness enthusiasts, athletes, or those preparing for military or tactical roles. Benefits...

A robust mindset is just as crucial in fitness as physical strength. Mindset coaching integrates sports psychology techniques to assist individuals in managing their emotional responses and staying motivated to achieve their fitness goals. While this approach is gaining traction, it's still underrepresented in mainstream fitness discussions, which largely focus on physical training and nutrition. This article explores the power of mindset coaching in fitness, delving into how it influences mental resilience, emotional management, and the consistency needed for long-term success. Understanding Mindset Coaching Mindset coaching in fitness is about cultivating a mental framework that encourages resilience, focus, and a positive relationship with physical challenges. It employs various techniques from sports psychology, including goal-setting, visualization, and emotional regulation. Unlike traditional fitness coaching, which emphasizes physical performance, mindset coaching focuses...

The Swedish Conscription Agency (Pliktverket) oversees the conscription review in Sweden, a vital step to determine if candidates are physically, mentally, and medically ready for the Swedish Armed Forces. The key physical tests— the Isokai Strength Test and the Bike Ergometer Test—evaluate a candidate's physical fitness, which is essential for military service. This guide covers each test in detail and provides a training program to help candidates achieve top results. Understanding Physical Requirements for Conscripts Candidates must meet requirements in general fitness, strength, endurance, and cardiovascular capacity. These elements form the foundation for functional strength in the Isokai test and cardiovascular endurance in the Bike Ergometer test, which are both critical in military training and service. The Isokai Strength Test Overview The Isokai Strength Test assesses both upper and lower body strength using controlled lifting...

Fitness abbreviations can be overwhelming, especially if you’re new to the gym. Terms like RPE, HIIT, and 1RM are not just jargon—they’re valuable tools that help you train smarter, avoid injury, and achieve your goals. Let’s dive into the most common fitness abbreviations, practical examples, and how to use them effectively. 1. RPE – Rate of Perceived Exertion Definition: RPE is a 1-10 scale that measures how hard you feel you’re working. Scale Examples: RPE 3-4: Light effort (e.g., brisk walking); RPE 7-8: Hard but sustainable (e.g., moderate weight lifting); RPE 10: Max effort (e.g., sprinting as fast as possible). Tip: Use RPE to stay within safe limits and avoid burnout, especially if you’re training frequently. Pro Tip: Beginners can use RPE as a guide to slowly build intensity over time. 2. RIR – Reps in Reserve Definition: RIR tells you how many more reps you could do at the end of a set. Practical Application: If you finish a set of squats and feel...