Superhero Program

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6 Weeks to Superhero Program Use this program for six weeks, adding XX pounds Day Star Complex A Star Complex B Monday Overhead Press Squat Tuesday Deadlift Bench Press Thursday Squat Overhead Press Friday Bench Press Deadlift 1. Perform the 5 exercises in Star Complex A as a circuit, resting 30 to 90 seconds between each exercise. 2. Complete 4 to 6 rounds of the complex, depending on your goals and capabilities. 3. Rest for as long as it takes you to set up Star Complex B. 4. Perform the 5 exercises in Star Complex B as a circuit, resting 30 to 90 seconds between each exercise. 5. Complete 4 to 6 rounds of the complex, depending on your goals and capabilities. Peri-Workout Formula for Maximum Results Supplement Amount ANACONDA 3 scoops MAG-10 2 scoops SURGE Workout Fuel 1 scoop Drink half of this mixture 15-20 minutes pre-workout, half at the mid-point. Thirty minutes after your workout have another scoop of MAG-10. Eat your regular meal 60 to 90 minutes after the workout. Superhero Workout Complexes Deadlift Star Complex

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Complex

Transcript of Superhero Program

6 Weeks to Superhero ProgramUse this program for six weeks, adding XX pounds

Day Star Complex A Star Complex B

Monday Overhead Press Squat

Tuesday Deadlift Bench Press

Thursday Squat Overhead Press

Friday Bench Press Deadlift

1. Perform the 5 exercises in Star Complex A as a circuit, resting 30 to 90 seconds between eachexercise.

2. Complete 4 to 6 rounds of the complex, depending on your goals and capabilities.

3. Rest for as long as it takes you to set up Star Complex B.

4. Perform the 5 exercises in Star Complex B as a circuit, resting 30 to 90 seconds between eachexercise.

5. Complete 4 to 6 rounds of the complex, depending on your goals and capabilities.

Peri-Workout Formula for Maximum Results

Supplement Amount

ANACONDA 3 scoops

MAG-10 2 scoops

SURGE Workout Fuel 1 scoop

Drink half of this mixture 15-20 minutes pre-workout, half at the mid-point.Thirty minutes after your workout have another scoop of MAG-10.Eat your regular meal 60 to 90 minutes after the workout.

Superhero Workout Complexes

Deadlift Star Complex

Exercises Load Types Reps

1

Top-half deadlift

Overload 3 - 5This first exercise is your heaviest, and the top-half movement willallow you to use more than your limit strength in the standarddeadlift. Start with the bar just above the knees. Good foractivation and building your traps and upper back.

2

Deadlift from floor

Strength 3 - 5Moving up a notch in the force-velocity curve, this is a heavydeadlift, but not super maximal. The speed of movement shouldbe faster than the previous exercise.

3

Power clean from hang or blocks

Strength-Speed 2 - 3Moving into the strength-speed portion of the curve. Focus onexplosion, not on the load used. If you start from blocks it's betterfor starting explosive strength (e.g. sprint start) and if you startfrom the hang it's better for movements where you have to quicklyswitch from eccentric to concentric (e.g. running and jumping)

4

Jump good morning

Speed-Strength 8 - 10This exercise is a speed-strength movement, so it should beloaded but light enough so that you can accelerate. A load of 20%of your max good morning is adequate.

5

Broad jump series

Explosive 8 - 10This is a reactive or plyometric movement. Each rep should be ahigh quality jump and very explosive. Start off by doing each repindividually, and as you become better at it you can do them as aseries with minimal transition between the jumps.

Squat Star Complex

Exercises Load Types Reps

1

Top-half squat

Overload 2 - 5This movement is both a great neural activator and a veryeffective quadriceps movement. The top-half of the squat is donemostly by the quads.

2

Front squat

Strength 3 - 5For this complex I prefer the front squat over the back variationbecause the posterior chain and lower back were already heavilyhit by the deadlift complex.

3

Power snatch from hang or blocks

Strength-Speed 2 - 3Doing this powerful movement from blocks focuses on explosivestarting strength, like that needed for a sprint start. In contrast, thehang variation is more transferable to movements where you haveto rapidly switch from eccentric to concentric, like in running.

4

Jump squat with bar

Speed-Strength 8 - 10Do this one with a minimal dip down, a quarter squat, no more.Keep the torso as upright as possible to focus on quadexplosiveness. A load of 20% of your max squat is adequate.

5

Vertical jump series

Explosive 8 - 10Do a short and quick dip then reverse the motion as fast as you

can. The transition from dip to jump should be lightning fast

6

Backward sprint with sled or Prowler

Work Capacity 1Keep a crouched position (knees bent at 90 degrees), and sprintbackward for 30 meters. This will be hell on the quads, especiallythe vastus medialis.

Overhead Press Star Complex

Exercises Load Types Reps

1

Top-half seated overhead press

Overload 2 - 5Start just above the weak point of the movement so you can use alot of weight while still having enough of a range of motion tostimulate the pressing muscles.

2

Standing military press

Strength 3 - 5I prefer the standing variation over the seated because of itsgreater postural involvement. Make sure to squeeze the gluteshard during the whole pressing movement.

3

Push press

Strength-Speed 2 - 3Make an effort to create a "shoulder shelf" to push from by restingthe bar on your deltoids at the beginning of the movement. Use aslight leg drive to get the bar past the weak zone while drivinghard with your arms.

Medicine ball push-press throw overhead

4 This is a very effective speed-strength exercise for the upperbody. Focus on pushing equally with both arms, as most will tendto use only one arm. The motion is similar to a basketball pass,but overhead.

Speed-Strength 8 - 10

5

Feet elevated plyo push-up

Explosive 8 - 10No need to drop your chest all the way down. Just as in jumping,we want a short and rapid dip and minimal transition time beforethe projection upward. Stop when you lose your "pop."

Bench Press Star Complex

Exercises Load Types Reps

1

Top-half bench press

Overload 3 - 5This is a very effective activation movement for the rest of thecomplex, but it's also one of the most effective triceps exercisesyou can do!

2Bench press

Strength 3 - 5Focus on keeping the traps shrugged up when doing thismovement (for added safety, stability and raw performance).

3

Speed bench press, as fast as possible with 60% of max

Strength-Speed 5Focus on two things here: 1) move as fast as possible(accelerating throughout the movement) with 60% 1RM, and 2)perform a quick turnaround between the lowering and liftingphase.

4

Medicine ball chest throw

Speed-Strength 8 - 10You can either perform this one standing and throw it in front ofyou, or lying on your back and throw it straight up. If you do thelatter, make sure to throw it straight up or have a partner catch itfor you!

5

Plyo push-up

Explosive 5 - 10No need to drop your chest all the way down. Just as in jumping,we want a short and rapid dip and minimal transition time beforethe projection upward. Stop when you lose your "pop."

Progression from Week to Week

Week 1

Load Types Loading Instructions

Overload Max weight you can lift without grinding on any rep

Strength Max weight you can accelerate on every rep

Strength-Speed Max weight you can perform explosive reps

Speed-Strength See the individual speed-strength exercise notes

Explosive Bodyweight only

Work Capacity Max weight you can move fast for 30 meters

Weeks 2 - 3

Load Types Loading Instructions

OverloadStrengthStrength-Speed

Use the same weight, add 1 rep per week

Speed-StrengthExplosiveWork Capacity

Use the weight and reps

Week 4

Load Types Loading Instructions

OverloadStrengthStrength-Speed

Drop 2 reps, add 10 - 20 pounds

Speed-StrengthExplosiveWork Capacity

Use the weight and reps

Weeks 5 - 6

Load Types Loading Instructions

OverloadStrengthStrength-Speed

Use the same weight, add 1 rep per week

Speed-StrengthExplosiveWork Capacity

Use the weight and reps