Training with Violet and Xaden

Training with Violet and Xaden

Have you thought of Training with Violet and Xaden?

Our team of professionals analyzed the exercises Violet performed at the gym to prepare for flying a dragon. You can find the program below. We also recommend subscribing to our newsletter to receive a full document of the workout program.

Violet Sorrengail’s training at Basgiath War College in Fourth Wing was grueling, focusing on strength, endurance, agility, and combat readiness. Since she had a smaller frame, she had to compensate with strategic training to improve her strength and resilience.Here's a week Basgiath-Inspired Training Program to build endurance, strength, agility, and combat skills.

Basgiath War College Training Program


Goal: Build endurance, strength, agility, and combat skills for a warrior-like physique.

Training Schedule:

4 Strength Days

2 Agility & Combat Days

1 Active Recovery Day 

Schedule

Monday:

Deadlifts – 4 sets x 6 reps

Squats (Back or Front) – 4 sets x 8 reps

Overhead Press – 4 sets x 8 reps

Pull-Ups (or Assisted) – 4 sets x Max reps

Bulgarian Split Squats – 3 sets x 10 reps (each leg)

Farmer’s Walk – 3 sets x 30 meters (heavy dumbbells)

Core: Hanging Leg Raises – 3 sets x 12 reps

Tuesday:


Sprints (50m & 100m) – 5 rounds

Ladder Drills (Quick Feet, Lateral Hops) – 4 rounds

Box Jumps – 4 sets x 8 reps

Battle Ropes – 3 rounds x 30 sec

Tire Flips or Weighted Sled Pushes – 3 rounds x 30 meters

Jump Rope – 5 minutes finisher

Wednesday:

Shadowboxing – 5 rounds x 3 minutes

Heavy Bag Work – 4 rounds x 3 minutes

Push-Ups Variations (Diamond, Wide, Plyometric) – 3 sets x 15 reps each

Plank-to-Push-Up Transitions – 3 sets x 12 reps

Hanging Core Twists (Grip Strength) – 3 sets x 12 reps

Climbing (Rope Climb or Pull-Up Progression) – 3 rounds

Thursday:


Deadlifts – 4 sets x 6 reps

Squats (Back or Front) – 4 sets x 8 reps

Overhead Press – 4 sets x 8 reps

Pull-Ups (or Assisted) – 4 sets x Max reps

Bulgarian Split Squats – 3 sets x 10 reps (each leg)

Farmer’s Walk – 3 sets x 30 meters (heavy dumbbells)

Core: Hanging Leg Raises – 3 sets x 12 reps

Friday:

Grappling/Clinch Work (if possible, BJJ or Wrestling Drills) – 30 min

Kettlebell Swings – 4 sets x 15 reps

Turkish Get-Ups – 3 sets x 6 reps per side

Heavy Sandbag Carries – 3 rounds x 30 meters

Core: Hanging Windshield Wipers – 3 sets x 12 reps

Sledgehammer Slams – 3 sets x 10 reps per side

Saturday & Sunday:

Ice Bath or Cold Therapy

Deep Stretching & Foam Rolling

Optional Walk or Swim

This program mimics the strength, endurance, agility, and combat intensity of Violet Sorrengail’s training at Basgiath. Are you ready to train like a dragon rider? 🐉🔥


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