Welcome to Tamriel.
Well met, adventurer! This particular journey you are embarking on is not an easy one. In fact, it will likely be one of, if not the, most taxing, brutal, and difficult sojourns of your life. The question the gods are asking is: Will you be able to complete it?
As previously mentioned, this workout is not for the faint of heart. It combines standard, Olympic lifts in an ascending pyramid, with descending practical, isolation exercises. If done consistently (twice a week at most) or incorporated once a week into a well-structured regimen, increases in universal strength and functional mobility can be observed.
I developed this workout to improve the comprehensive strength/endurance, and overall functionality of movements a “typical” warrior attempting to weather the unforgiving environment of Skyrim would perform on a daily basis. Incorporating lifts proven to bolster gains in strength and size, alongside exercises that increase dynamic power in areas of the body usually used in hand-to-hand combat result in a routine that accomplishes those goals, as well as providing real-life kinetic analogues to movements used in mobility and battle in The Elder Scrolls V: Skyrim.
***The effectiveness of this workout depends on abiding by the set/rep and rest structure of the routine. Be sure to read carefully. Also, depending on your fitness/strength level, weight, and age, the weights used for each exercise will vary by individual. I will include my personal weights that I use for this routine beside the exercise. However, you will probably have to decide on what weight to start off with, increase by, and end on for each specific lift. Do this at your own discretion. Good luck! May the gods be with you, friend.
Type: Strength Training
Equipment: Standard gym equipment (Olympic bar, weight plates, bench, dumbbells)
Caloric Expenditure: ~ 375 (depending on body weight/fitness level/age)
- 8 exercises
- 5 sets of 5 repetitions (*) – Ascending Pyramid (increase weight each set)
- Example: First Barbell Squat set: 95 lbs -> Second set: Increase by 40 lbs = 135 lbs -> Third set: Increase by 50 lbs = 185 lbs, so on and so forth*
- 4 sets of 8 repetitions (**) – Descending Pyramid (decrease weight each set)
- Example: First Dumbbell Snatch set: 45 lbs -> Second set: Decrease by 10 lbs = 35 lbs -> Third set: Decrease by 5 lbs = 30 lbs, et cetera…*
- 45 – 75 seconds rest between sets, 2 minutes between exercises
*As mentioned in the introduction, the weights and subsequent addition/subtraction will vary according to the fitness/strength level of the individual
Treadmill: 15 minutes total – 5 minutes walking, 10 minutes jogging/running at 5/7 mph pace
*Barbell Squats: 135/225/275/315/365 lbs
**Dumbbell Chops (Alternating): 45/40/30/25 lbs
*Deadlifts: 135/225/315/405/455 lbs
**Deltoid Raises (Lateral): 40/35/30/25 lbs
*Power Cleans: 95/135/155/185/205 lbs
**Deltoid Raises (Front): 35/30/25/20 lbs
*Bench Press (Incline): 135/155/185/205/225 lbs
**Dumbbell Snatches: 60/55/45/35 lbs
Hip Socket Stretch: 45 seconds
Sitting Single-leg Hamstring Stretch: 30 seconds each leg
Plank: To failure
Treadmill: 5 minutes walking