Written by Lovag Karolyi Attila Laszlo. Originally Published in the Online Bird of Prey, Volume 7, Jan-Mar 2003 Issue
Greetings Calontir!
Sir Attila here,
At Pennsic Drx came to me after suffering a slight case of “scutum shoulder”, after I took a look at it for him I showed him some exercises that would help strengthen that particular problem area. After doing so he asked me to suggest some exercises for the troops in the shield wall, thus developing a regimen to assist the brave fighters by increasing their strength and endurance. My qualifications for making these recommendations include degrees in Athletic Training, Exercise science, and a Masters in Physical Therapy. I am also a Certified Athletic Trainer. I hope these exercises are of some assistance. Let me know if you have questions pertaining to these specific workouts.
In service to the crown,
Lovag Karolyi Attila Laszlo
Level 1
Daily
|
Exercise |
Reps | Comments |
| Push-Ups | 10 | |
| Crunches | 50 | with your hips and knees at 90 degrees each |
| Pull Ups | 3-5 | |
| Vertical Shield presses | 20 |
Weekly
|
Aerobic activity |
30 minutes, 3 times a week | running, swimming, biking, treadmill, stationary bike, ect would be examples of aerobic activity. |
Level 2
Daily
| Exercise | Reps | Comments |
| Push-Ups | 25 | |
| Crunches | 100-150 | or 50 bicycle kicks |
| Pull Ups | 5-8 | |
| Vertical Shield presses | 40 | |
| Shoulder elevations with a light weight | 3 sets of 10 |
Weekly
| Aerobic activity |
30 minutes, 4 times a week |
running, swimming, biking, treadmill, stationary bike, ect would be examples of aerobic activity. |
Level 3
Daily
| Exercise | Reps | Comments |
| Push-Ups | 50 | |
| Crunches | 250-500 | or 100 bicycle kicks |
| Pull Ups | 9-15 | |
| Vertical Shield presses | 60 | |
| Shoulder elevations with moderate weight | 3 sets of 10 |
Weekly
| Aerobic activity |
30 minutes, 5 times a week |
running, swimming, biking, treadmill, stationary bike, ect would be examples of aerobic activity. |
Editors Note: Attilla says that he would be more than happy to give a presentation on the proper forms of all of these exercises with demonstrations. He also mentioned that he can give an even more advanced group of exercises if any of the Kingdom fighters desired.
Bird of Prey 