CALLING WOLVES
FORGING HUNTERS
New Adventure is our starter program optimised to get you moving and taking your first steps to a better life. Whilst there is much to be gained mentally through physical annihilation – that comes with time. Here, we simply want to stimulate.
Move.
Build a foundation.
This program can be completed without a gym membership – with over arching weekly goals set to drive healthier life choices, accompanied by daily battlefields to traverse to create a sound basis for you to build upon. When you are nearly comfortable in the proving grounds, you will be ready to travel to the other worlds – ready to hunt greater adversity.
PHILOSOPHY
ENTER THE FORGE
We look here to build good habits – your foundations that regardless of fitness level should never really change.
ADVENTURE AWAITS
This is your starting point, not your finishing point. The Proving Grounds get you moving and are the first steps into adventure. Whilst trials of the future will offer different challenges – we take the first steps undaunted by the adversity that awaits us on The Vaettfang. We must never draw comfort and remain on the grounds indefinitely – get used to moving, then explore the other worlds. Asgard, Helheim, Jotunheim and more all await.
There have been whispers too that when you are truly ready – a great dark exists in Niflheim.
CAMPAIGN
This is a little different to our other entries in The Proving Grounds
Rather than the skirmishes we find ourselves in; here we are tested with an entire campaign.
We have 8 weeks worth of training programmed to engage and build the foundations capable to engaging future adventures
THIS CAMPAIGN REQUIRES ACCESS TO A GYM OR TRAINING FACILITY
QUICK LINKS
EXECUTE
1.0 CALIBRATE
We calibrate with weekly tasks rather that accompany our daily trials. The reason for this is to firstly build good habits – but also to understand consequence in all forms. Missing a daily task has no rewind. You missed that chance, now it’s gone. This is fundamental for life.
Here we have a snowballing effect. Miss a day, there’s double to be done tomorrow. Triple the next day. So, engage and execute consistently, or risk being engulfed.
STEPS
WEEK 1: 70,000 steps (10,000 steps per day)
WEEK 2: 84,000 steps (12,000 steps per day)
WEEK 3: 98,000 steps (14,000 steps per day)
WEEK 4: 112,000 steps (16,000 steps per day)
HYDRATION
WEEK 1: 2 litres of water per day minimum
WEEK 2: 3 litres of water per day minimum
WEEK 3: 4 litres of water per day minimum
WEEK 4: 5 litres of water per day minimum
JOG
WEEK 1: 2 max effort jogs (logged)
WEEK 2: 2 max effort jogs with 10% improvement on week 1
WEEK 3: 3 max effort jogs (logged)
WEEK 4: 3 max effort jogs with 10% improvement on week 3
Addendum: If you are struggling with jogging especially with the knees – replace with brisk walks or bike rides. If you like riding bikes, sub them in for the jogs regardless – you’re way more likely to complete cardio that you enjoy.
NUTRITION
WEEK 1 CALIBRATION
Use TDEE Calculator to measure required daily calories
Monitor calorie intake on days 1-4 with adjustments made for days 5-7
WEEK 2: At least 1 meal per day prepped 5 days per week. Eliminate 1 unhealthy habit / food
WEEK 3: At least 2 meals per day prepped 5 days per week. Eliminate another unhealthy habit / food
WEEK 4: 2-3 meals per day prepped 6 days per week. Bonus work: eliminate another unhealthy habit / food
2.0 WORK
We have 3 active workout days prescribed. You’ll want to structure your week to ensure you have a day break in between each workout to ensure you approach it with ferocity and purpose. Look at a structure for your week along with lines of Work \ Work \ Work \\ – where \ denotes an active non workout day.
WEEKS 1-4
REP \\ SET RANGE – 2 x 15
You’ll be completing each exercise for 2 sets of 15 reps. We have 3 active workout days per week – with the remaining days we just want your calibration commitments to movement and nutrition to stay in focus. Rest days are not days for wallowing after all.
WEEKS 5-8
REP \\ SET RANGE – 3 x 12
We now ramp up to 3 sets with slightly less reps. With your previous 4 weeks of work we’re looking for an increase in reps to balance the drop to 12 per set but also to take into account your increase in strength. The same rules apply to your work days and active days.
DAY 1
SQUAT
Form and range over weight.
BENCH PRESS
Depending on equipment – can be completed with a bar, dumbbells or kettlebells
HIP THRUST
Contraction is key. Mark Carroll does some fantastic work on explaining technique.
CABLE ROW
As strict as possible – avoid jerking motions and ensure full range of motion. Range > Weight.
MILITARY PRESS
Standing – focus on core integrity and not driving with your legs like a push press.
LAT PULL DOWN
Take a load that removes the need to kip the weight down. You may end up partial kipping your last rep or so – this is acceptable. On your first rep, it’s not.
DAY 2
SUMO DEADLIFT
Form is utterly crucial here. Make sure you read up before engaging – and leave the ego at the door for weight choice.
INCLINE BENCH
Can be completed using a bar, dumbbels or kettlebells.
WALKING LUNGES
Whatever works for you – weight can be loaded as a bar on the back or held in each hand.
1 ARM DB ROW
These can be completed using a bench for stability – or standing with a staggered stance which is more challenging.
SEATED MILITARY PRESS
As with the bench – you can use all 3 bits of equipment for the work.
NARROW GRIP PULLDOWN
Using a narrow grip on your lat pull-down or similar machine. Ideally a neutral grip if available.
DAY 3
SPLIT SQUAT
Elevated rear leg – again load can be placed on the shoulders in a squat position or in each hand.
BENCH PRESS
You know the drill now – bar, dumbbell, kettlebell. Choose your weapon.
BACK EXTENSION
For added weight you can hold a weight plate or bell.
BARBELL BENT OVER ROW
As ever with big movements kipping should be minimal.
SEATED DUMBBELL SHOULDER PRESS
No way we are push pressing these. Keep your back and core strong, no half reps.
PULL DOWNS
Using the lat pull down or equivalent.
