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
Exercises Load Types Reps
1
Top-half deadlift
Overload 3 - 5
This first exercise is your heaviest, and the top-half movement will
allow you to use more than your limit strength in the standard
deadlift. Start with the bar just above the knees. Good for
activation and building your traps and upper back.
2
Deadlift from floor
Strength 3 - 5
Moving up a notch in the force-velocity curve, this is a heavy
deadlift, but not super maximal. The speed of movement should
be faster than the previous exercise.
3
Power clean from hang or blocks
Strength-Speed 2 - 3
Moving into the strength-speed portion of the curve. Focus on
explosion, not on the load used. If you start from blocks it's better
for starting explosive strength (e.g. sprint start) and if you start
from the hang it's better for movements where you have to quickly
switch from eccentric to concentric (e.g. running and jumping)
4
Jump good morning
Speed-Strength 8 - 10
This exercise is a speed-strength movement, so it should be
loaded 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 - 10
This is a reactive or plyometric movement. Each rep should be a
high quality jump and very explosive. Start off by doing each rep
individually, and as you become better at it you can do them as a
series with minimal transition between the jumps.
Squat Star Complex
Exercises Load Types Reps
1
Top-half squat
Overload 2 - 5
This movement is both a great neural activator and a very
effective quadriceps movement. The top-half of the squat is done
mostly by the quads.
2
Front squat
Strength 3 - 5
For this complex I prefer the front squat over the back variation
because the posterior chain and lower back were already heavily
hit by the deadlift complex.
3
Power snatch from hang or blocks
Strength-Speed 2 - 3
Doing this powerful movement from blocks focuses on explosive
starting strength, like that needed for a sprint start. In contrast, the
hang variation is more transferable to movements where you have
to rapidly switch from eccentric to concentric, like in running.
4
Jump squat with bar
Speed-Strength 8 - 10
Do this one with a minimal dip down, a quarter squat, no more.
Keep the torso as upright as possible to focus on quad
explosiveness. A load of 20% of your max squat is adequate.
5
Vertical jump series
Explosive 8 - 10 Do 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 1
Keep a crouched position (knees bent at 90 degrees), and sprint
backward for 30 meters. This will be hell on the quads, especially
the vastus medialis.
Overhead Press Star Complex
Exercises Load Types Reps
1
Top-half seated overhead press
Overload 2 - 5
Start just above the weak point of the movement so you can use a
lot of weight while still having enough of a range of motion to
stimulate the pressing muscles.
2
Standing military press
Strength 3 - 5
I prefer the standing variation over the seated because of its
greater postural involvement. Make sure to squeeze the glutes
hard during the whole pressing movement.
3
Push press
Strength-Speed 2 - 3
Make an effort to create a "shoulder shelf" to push from by resting
the bar on your deltoids at the beginning of the movement. Use a
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
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.
Speed-Strength 8 - 10
5
Feet elevated plyo push-up
Explosive 8 - 10
No need to drop your chest all the way down. Just as in jumping,
we want a short and rapid dip and minimal transition time before
the projection upward. Stop when you lose your "pop."
Bench Press Star Complex
Exercises Load Types Reps
1
Top-half bench press
Overload 3 - 5
This is a very effective activation movement for the rest of the
complex, but it's also one of the most effective triceps exercises
you can do!
2
Bench press
Strength 3 - 5
Focus on keeping the traps shrugged up when doing this
movement (for added safety, stability and raw performance).
3
Speed bench press, as fast as possible with 60% of max
Strength-Speed 5
Focus 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 lifting
phase.
4
Medicine ball chest throw
Speed-Strength 8 - 10
You can either perform this one standing and throw it in front of
you, or lying on your back and throw it straight up. If you do the
latter, make sure to throw it straight up or have a partner catch it
for you!
5
Plyo push-up
Explosive 5 - 10
No need to drop your chest all the way down. Just as in jumping,
we want a short and rapid dip and minimal transition time before
the 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
Overload
Strength
Strength-Speed
Use the same weight, add 1 rep per week
Speed-Strength
Explosive
Work Capacity
Use the weight and reps
Week 4
Load Types Loading Instructions
Overload
Strength
Strength-Speed
Drop 2 reps, add 10 - 20 pounds
Speed-Strength
Explosive
Work Capacity
Use the weight and reps
Weeks 5 - 6
Load Types Loading Instructions
Overload
Strength
Strength-Speed
Use the same weight, add 1 rep per week
Speed-Strength
Explosive
Work Capacity
Use the weight and reps