(bright upbeat music)
- Good day.
I'm Sam Corlett.
I play Leif Eriksson in Vikings: Valhalla
We're here at Dog Pound today
and I'm gonna take you through a little push session.
Let's get amongst it.
(upbeat music)
So to take you through a little bit
of how I trained for Vikings: Valhalla.
I got cast just
after I finished the Chilling Adventures of Sabrina.
So I was still auditioning for like high school roles.
I was intimate at fasting.
I was high intensity integral training.
And as soon as I got the role
they really wanted me to put on site.
So it was straight to the gym and eating a lot of food.
And so I put on about 10 kilos
in the four months that we had.
The training consisted of hypertrophy workouts,
doing the at-home workouts
until the gyms opened in Australia.
And I worked with my friend Mitchell Briggs.
We built the foundation of Leif.
After the preparation we started shooting
on the mindset was primal.
(tense music) (screaming)
So we're doing a lot of CrossFit workouts,
a lot of compound movements and learning new flows
with the body
whether it be kettlebell flows, whether it be crawling
there was a lot of primal movements.
So the session I'm gonna take you
through today is something that I've been doing
in anticipation for the next season of shooting.
So it's kind of a building phase right now,
a little bit of mechanical tension.
So we'll start off with a compound movement
and then we'll go into accessory work.
So we're gonna go into metabolic stress, cable flies
and then we'll go into some volume
and finish off with some, like ringing it out, going back
to the joints and just allowing the body
to feel at ease again.
(upbeat music)
And so to begin with, I love to roll
and move around a little bit.
Mobility is key.
So just gonna get the blood flow going.
Obviously there's an aesthetic art aspect
to, you know acting kind of represent your character
as honestly as possible.
But for me at the foundation of it,
if I can't move I can't do my job.
So mobility and warm me up like this
it's so important for me.
Shoulder mobility is extremely important to me.
We're welding axes, we're welding swords.
So keeping our body able is very important.
We're doing a push session today.
So I'm just gonna really spend some time on doing some cars
which are controlled articulate rotations.
So it's gonna just spinning your arms around.
(upbeat music)
So these are ones that I kind of start every workout with
no matter what I'm doing.
Again, shoulder mobility and just feel able.
(upbeat music)
So first exercise we're doing today is a bench press.
So it's always important to start off your sessions
with a compound movement.
These movements like require a lot of the body
so it's good to do them while you've got limited fatigue.
We're gonna do pyramid set.
So I'm gonna work my way up.
And the last set I'm gonna do a drop set
and I'm gonna kind of do as many as I can at each drop
on the way down.
Because I've got a wrist injury
I'm gonna be limiting the movement.
So I'm not gonna be going all the way down.
This man bun isn't a fashion choice,
it's very practical.
First set empty bar,
just getting the patterns right in the body.
(sighing heavily)
You just wanna really like be as optimal
as possible for each set.
So there's no rush to go back into it.
(upbeat music) (sighing heavily)
Beautiful.
Shake it out and chill out.
Last set as many as you can drop sets.
(upbeat music) (sighing heavily)
When I need help for the last few reps,
I'd love help on the way up
but the eccentric I really want,
'cause that's the last few set.
Allow the spotter to let you go down
then a little help on the way up is always helpful.
(breathing heavily) (upbeat music)
This is the metabolic stress part of the workout.
It's the second exercise.
So it's pumping out about 10 to 12 reps
of the cable fly
and then we're gonna do a little hold in between
instead of resting.
So it's kind of nonstop movement, the heart rate punches up.
So for this exercise, It's like a reverse pyramid.
So we're lowering the weight each set.
So it kind of makes it easier
but the fatigue is coming in as well.
So pretty (beep) difficult.
(upbeat music)
So I'm just doing three rounds up and back of this.
The last set we're gonna to do is another metabolic tension.
So it's gonna be doing lateral raises.
So this is kind of just getting the shoulders ready
for that as well.
Yeah.
(upbeat music)
For this exercise, I'll be doing four rounds of 12.
And in between each set of reps
I'll be doing a hold with approximately like eight pounds.
(upbeat music)
And to finish off, I do an E.M.O.M, a seven minute E.M.O.M.
Just five pushups on the minute.
(upbeat music)
Crawl to the end and back.
I like to crawl backwards a little bit uphill
that I have that here in Dog Pound.
(upbeat music)
And us to finish it off.
Oh, it was a pleasure to have you.
This is a structure I use
for a lot of my workouts, whether it be push, pull or legs.
I hope you enjoy it.
I hope you got something from it.
And Netflix is now streaming Vikings: Valhalla.
I hope you enjoy it.
Cheers.
(upbeat music)