The First Strike™ (4-Week Kickstart)

The 4-Week Foundational Attack. 

This is an intensive 4-week program designed for new warriors or those returning after a long lay-off. It establishes foundational strength, conditioning, and consistency through high-frequency training. 

•  Program Focus: Full-body stimulus, utilizing compound lifts and short rest intervals to drive metabolic conditioning and rapid functional improvement. 

•  Weekly Split: 3x Full-Body sessions per week, with optional cardio/rest on off days. 

• Key Training Structure (Based on Week 1): *

• High-Frequency Lifts: Each session hits major muscle groups. Movements include Sumo Deadlifts (3 sets), 45 Degree Leg Press, Wide Grip Lat Pulldown (3 sets) and Neutral Grip Dumbbell Chest Press (3 sets). 

• Density & Intensity: The core rule is 45 seconds rest for all main and accessory lifts

• Finishers: Each workout concludes with high-intensity MetCon work like Mountain Climbers (3 sets of 20) and Planks (3 sets of 45 seconds holds) Goal: To rapidly build the habit of training and prepare the body 

• For the heavier, more specialized phases of the Alpha Vikings programs. *

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