When Leo Suter landed the role of Harald Sigurdsson in Netflix’s “Vikings: Valhalla,” it was clear that the part would demand more than just acting prowess. As a key figure in a show known for its intense battle scenes and larger-than-life characters, Suter needed to embody the physical presence of a Norse warrior. Achieving this required a rigorous and strategic workout regimen that would not only sculpt his physique but also prepare him for the demands of the role. This article delves into the specifics of Suter’s workout routine, highlighting how he achieved the muscular, battle-ready look that fans of the show have come to admire.
The Challenges of Training During a Pandemic
Suter’s journey to becoming Harald Sigurdsson wasn’t without its challenges. The first two seasons of “Vikings: Valhalla” were filmed during the global COVID-19 pandemic, which presented significant hurdles for maintaining a consistent workout routine. Gyms were closed, and social distancing measures made traditional training sessions with personal trainers impossible. However, Suter was determined to rise to the occasion.
To overcome these obstacles, Suter partnered with Irish celebrity trainer Pat Henry. Together, they devised a plan that allowed Suter to train effectively from his own backyard. Henry’s virtual guidance proved invaluable, helping Suter stay on track despite the limitations imposed by the pandemic. This period of adaptation not only kept Suter in shape but also laid the foundation for the impressive physique he would build over the following seasons.
A Focus on Full-Body Strength
As the show progressed and filming conditions returned to normal, Suter shifted his focus to more traditional gym-based workouts. The core of his routine revolves around full-body strength training, which is crucial for maintaining the balanced, muscular build required for his role. His workouts are designed to target all major muscle groups, ensuring that he not only looks the part but also has the functional strength necessary for the physically demanding scenes in “Vikings: Valhalla.”
The Strength Start
Suter’s workout typically begins with a series of compound lifts that are the cornerstone of his strength training. These exercises are chosen for their ability to engage multiple muscle groups at once, providing a comprehensive workout that maximizes efficiency and results.
Trap Bar Deadlift: 4 sets of 10 reps
- The trap bar deadlift is a key exercise in Suter’s routine. It targets the posterior chain, including the hamstrings, glutes, and lower back, while also engaging the core and upper body. This lift is essential for building the raw power and strength that Suter needs to portray a Viking warrior convincingly.
Dumbbell Overhead Press: 4 sets of 10 reps
- The dumbbell overhead press works the shoulders, triceps, and upper chest, contributing to the broad, powerful upper body that is characteristic of Suter’s on-screen persona. This exercise also helps improve shoulder stability and mobility, which are crucial for handling the weapons and shields used in the show’s combat scenes.
Machine Chest Press: 4 sets of 10 reps
- To further develop his chest and triceps, Suter incorporates the machine chest press into his routine. This exercise allows for controlled, consistent resistance, enabling him to push his muscles to their limits safely and effectively.
Cable Row: 4 sets of 10 reps
- The cable row is a staple in Suter’s routine for developing a strong, thick back. By focusing on this area, Suter ensures that his physique is well-rounded and capable of the pulling strength needed for various stunts and actions in the series.
Standing Easy Bar Bicep Curls: 4 sets of 10 reps
- No Viking warrior is complete without formidable arms. Suter’s bicep curl routine, using an easy bar, targets the biceps directly, building the size and strength necessary to wield swords and axes with authority.
Weighted Tricep Dips: 4 sets of 10 reps
- To balance out his arm training, Suter includes weighted tricep dips, which enhance the size and definition of his triceps. This exercise also strengthens the muscles involved in pushing movements, which are common in fight scenes.
The Cardio Finish
- After completing his strength training, Suter transitions to a high-intensity cardio session. This portion of the workout is designed not only to improve his cardiovascular fitness but also to mimic the short bursts of intense activity he experiences during filming.
Heavy Bag Boxing: 2 to 3 minutes
- Heavy bag boxing is one of Suter’s go-to cardio exercises. It combines both aerobic and anaerobic conditioning, making it ideal for building endurance while also honing the hand-eye coordination and striking power that are essential for his fight scenes. The explosive nature of boxing also helps Suter maintain a lean, muscular physique.
Heavy Sled Pushes: 3 sets of 10 yards
- Suter concludes his workout with heavy sled pushes. This exercise is a full-body burner that engages the legs, core, and upper body, while also testing his mental toughness. Pushing the sled simulates the physical demands of moving heavy objects or bodies on set, making it a functional addition to his routine.
Nutrition and Recovery
While his workout routine is undoubtedly intense, Suter understands that building and maintaining his physique requires more than just lifting weights. Nutrition and recovery are equally critical components of his training regimen.
Suter follows a diet that is high in protein to support muscle growth and repair. He focuses on whole foods, including lean meats, fish, vegetables, and complex carbohydrates, to fuel his workouts and sustain his energy levels throughout the day. Hydration is also a priority, as it ensures that his muscles stay hydrated and functioning optimally during training.
Recovery is another essential aspect of Suter’s routine. After each workout, he incorporates stretching and mobility exercises to reduce muscle soreness and improve flexibility. Suter also prioritizes sleep, recognizing that it is during rest that his muscles repair and grow. By taking a holistic approach to his training, Suter ensures that he can maintain the rigorous demands of both his workout routine and his role in “Vikings: Valhalla.”
A Mental and Physical Transformation
Leo Suter’s dedication to his workout routine is a testament to the physical and mental commitment required to portray a character like Harald Sigurdsson. The transformation he has undergone since joining the cast of “Vikings: Valhalla” goes beyond mere aesthetics; it reflects a deep understanding of the physicality needed to bring a Viking warrior to life on screen.
For Suter, the journey from his backyard workouts during the pandemic to the gym-based routines he now follows is a story of resilience and adaptation. His ability to maintain and even enhance his physique in the face of challenges demonstrates the importance of consistency, discipline, and a well-rounded approach to fitness. As “Vikings: Valhalla” continues to captivate audiences, Suter’s performance and the physical transformation he has achieved will undoubtedly remain a key part of the show’s enduring appeal.
In conclusion, Leo Suter’s workout routine is a carefully crafted program designed to build strength, endurance, and agility. It reflects the physical demands of his role in “Vikings: Valhalla,” ensuring that he not only looks the part but also performs with the power and precision required of a Norse warrior. Suter’s commitment to his training, coupled with his focus on nutrition and recovery, serves as an inspiration for anyone looking to achieve a similarly impressive transformation.
