The Vikings were fierce warriors, renowned for their strength, endurance, and combat skills. Built through years of hard physical labor, raiding, and battle, the Viking physique was not the result of a gym membership. It was forged through necessity. If you want to train like a Viking, here is everything you need to know about their combat techniques, strength training methods, and how to build a body worthy of Valhalla.
Viking Combat Techniques
Vikings were fearsome fighters who mastered various weapons and combat styles. Understanding how they fought is the foundation of any Viking-inspired training program.
Weapon Handling
Vikings primarily used axes, swords, spears, and shields in battle. The Viking axe in particular was the weapon of choice for most Norse warriors, valued for its versatility, power, and affordability. Learning how to handle these weapons with precision and effectiveness is essential for Viking-style training. Regular practice with handling drills and simulated combat will sharpen both your reflexes and your understanding of Norse fighting techniques.
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Close-Combat Techniques
Vikings were known for their brutality in close-quarters combat, often using grappling, throws, and submission techniques to overpower opponents. Learning close-combat disciplines like wrestling or jiu-jitsu can help you build the skills needed to dominate in hand-to-hand combat, just as Norse warriors did on the battlefield.
Strategy and Tactics
Vikings were also clever strategists, capable of planning and coordinating attacks on both land and sea. Learning to analyze combat situations and make quick tactical decisions is an important part of Viking-style training. Practice anticipating your opponents’ moves and adjusting your strategy based on their strengths and weaknesses.
Strength Training to Train Like a Viking
Vikings were known for their raw strength and endurance, qualities essential for surviving and thriving in a harsh environment. Here are the core exercises to develop these traits.
Deadlifts
This compound movement targets the back, legs, and forearms and is excellent for building grip strength and lower-body power. Deadlifts mirror the physical demands Vikings faced daily, from hauling cargo off longships to wielding heavy weapons in battle.
Squats
A foundational exercise to strengthen the legs, glutes, and core. Squats are essential for building the endurance and power needed to wear armor and fight for extended periods without losing stability or strength.
Pull-ups
Pull-ups build back, shoulder, and arm strength. They enhance grip and your ability to wield heavy weapons with ease, making them one of the most Viking-appropriate exercises you can do.
Bench Press
This exercise targets the chest, triceps, and shoulders, improving your pushing power and stability in close combat. A strong upper body was essential for shield wall formations and axe fighting.
Circuit Training
Vikings were relentless fighters, able to battle for long durations without tiring. Circuit training combining strength, cardio, and resistance exercises is ideal for building the endurance and resilience of a true Norse warrior.
Viking Strength Training Program
Here is a complete weekly training routine to build the power, endurance, and skills of a Viking warrior.
Day 1: Upper Body Strength
- Warm-up: 10 minutes jump rope
- Pull-ups: 4 sets of 8 to 12 reps
- Bench press: 4 sets of 8 to 12 reps
- Dumbbell rows: 4 sets of 8 to 12 reps
- Lateral raises: 3 sets of 10 to 15 reps
- Stretching and recovery: 10 minutes
Day 2: Lower Body Strength
- Warm-up: 10 minutes light running
- Deadlifts: 4 sets of 6 to 8 reps
- Squats: 4 sets of 8 to 12 reps
- Dumbbell lunges: 3 sets of 10 to 15 reps per leg
- Stiff-leg deadlifts: 3 sets of 8 to 12 reps
- Stretching and recovery: 10 minutes
Day 3: Rest and Recovery
Stretching, yoga, or light recovery activities
Day 4: Circuit Training
- Warm-up: 10 minutes jump rope
- Circuit: 3 to 4 rounds with minimal rest between exercises:
- 20 jump squats
- 15 push-ups
- 10 pull-ups
- 15 burpees
- 20 alternating lunges
- 1-minute plank
- Stretching and recovery: 10 minutes
Day 5: Combat Techniques
- Warm-up: 10 minutes jump rope or light run
- Weapon training: 30 to 45 minutes practice with axes, swords, spears, or shields
- Hand-to-hand training: 30 to 45 minutes of wrestling, jiu-jitsu, or other close-combat discipline
- Stretching and recovery: 10 minutes
Days 6 and 7: Rest and Recovery
Stretching, yoga, or light recovery activities
Key Takeaways
Training like a Viking means building strength, endurance, and combat skills to become a formidable warrior. By following a structured program and regularly practicing combat techniques, you can channel the spirit of these legendary Norse fighters. And if you want to go further, browse our full collection of authentic viking axes for sale and own a genuine piece of Norse heritage, hand-forged and shipped directly from the United States.