Superhero Program

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Text 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.

  • 4Medicine 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