Professional Documents
Culture Documents
6 Weeks To Superhero PDF
6 Weeks To Superhero PDF
1. Perform the 5 exercises in Star Complex A as a circuit, resting 30 to 90 seconds between each
exercise.
4. Perform the 5 exercises in Star Complex B as a circuit, resting 30 to 90 seconds between each
exercise.
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.
1 This movement is both a great neural activator and a very Overload 2-5
effective quadriceps movement. The top-half of the squat is done
mostly by the quads.
Front squat
2 For this complex I prefer the front squat over the back variation Strength 3-5
because the posterior chain and lower back were already heavily
hit by the deadlift complex.
Power snatch from hang or blocks
Doing this powerful movement from blocks focuses on explosive
3 starting strength, like that needed for a sprint start. In contrast, the Strength-Speed 2-3
hang variation is more transferable to movements where you have
to rapidly switch from eccentric to concentric, like in running.
Jump squat with bar
4 Do this one with a minimal dip down, a quarter squat, no more. Speed-Strength 8 - 10
Keep the torso as upright as possible to focus on quad
explosiveness. A load of 20% of your max squat is adequate.
Vertical jump series
5 Do a short and quick dip then reverse the motion as fast as you Explosive 8 - 10
can. The transition from dip to jump should be lightning fast
Backward sprint with sled or Prowler
6 Keep a crouched position (knees bent at 90 degrees), and sprint Work Capacity 1
backward for 30 meters. This will be hell on the quads, especially
the vastus medialis.
1 Start just above the weak point of the movement so you can use a Overload 2-5
lot of weight while still having enough of a range of motion to
stimulate the pressing muscles.
Standing military press
2 I prefer the standing variation over the seated because of its Strength 3-5
greater postural involvement. Make sure to squeeze the glutes
hard during the whole pressing movement.
Push press
Make an effort to create a "shoulder shelf" to push from by resting
3 the bar on your deltoids at the beginning of the movement. Use a Strength-Speed 2-3
slight leg drive to get the bar past the weak zone while driving
hard with your arms.
Medicine ball push-press throw overhead
4 This is a very effective speed-strength exercise for the upper Speed-Strength 8 - 10
body. Focus on pushing equally with both arms, as most will tend
to use only one arm. The motion is similar to a basketball pass,
but overhead.
Feet elevated plyo push-up
5 No need to drop your chest all the way down. Just as in jumping, Explosive 8 - 10
we want a short and rapid dip and minimal transition time before
the projection upward. Stop when you lose your "pop."
1 This is a very effective activation movement for the rest of the Overload 3-5
complex, but it's also one of the most effective triceps exercises
you can do!
Bench press
2 Focus on keeping the traps shrugged up when doing this Strength 3-5
movement (for added safety, stability and raw performance).
Speed bench press, as fast as possible with 60% of max
Focus on two things here: 1) move as fast as possible
3 (accelerating throughout the movement) with 60% 1RM, and 2) Strength-Speed 5
perform a quick turnaround between the lowering and lifting
phase.
Medicine ball chest throw
You can either perform this one standing and throw it in front of
4 you, or lying on your back and throw it straight up. If you do the Speed-Strength 8 - 10
latter, make sure to throw it straight up or have a partner catch it
for you!
Plyo push-up
5 No need to drop your chest all the way down. Just as in jumping, Explosive 5 - 10
we want a short and rapid dip and minimal transition time before
the projection upward. Stop when you lose your "pop."
Weeks 2 - 3
Load Types Loading Instructions
Overload
Strength Use the same weight, add 1 rep per week
Strength-Speed
Speed-Strength
Explosive Use the weight and reps
Work Capacity
Week 4
Load Types Loading Instructions
Overload
Strength Drop 2 reps, add 10 - 20 pounds
Strength-Speed
Speed-Strength
Explosive Use the weight and reps
Work Capacity
Weeks 5 - 6
Load Types Loading Instructions
Overload
Strength Use the same weight, add 1 rep per week
Strength-Speed
Speed-Strength
Explosive Use the weight and reps
Work Capacity