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? 🐉🔥