OT Workout Crew: 6 weeks to SUPERMAN Program | TigerDroppings.com

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lsu777
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OT Workout Crew: 6 weeks to SUPERMAN Program



If you are looking for a new challenge this is a good program especially those looking to strip weight for the summer.

LINK


below is the exercises done. the rest of the program is in the link. If you start at the top of the rest times and take 5 seconds less each week until you get to the bottom of the rest ranges you can really make a big difference in your body in a short time.

quote:

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.

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

Do a short and quick dip then reverse the motion as fast as you Explosive 8 - 10can. The transition from dip to jump should be lightning fast

6)Backward sprint with sled or Prowler

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.


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.

4)Medicine ball push-press throw overhead

Speed-Strength 8 - 10

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.


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."










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stout
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re: OT Workout Crew: 6 weeks to SUPERMAN Program








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lsu777
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re: OT Workout Crew: 6 weeks to SUPERMAN Program


you fat?





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stout
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re: OT Workout Crew: 6 weeks to SUPERMAN Program


I just wanted to post that picture. Calm your roid rage down.





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lsu777
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re: OT Workout Crew: 6 weeks to SUPERMAN Program


that is a good picture. and not roid rage, more like strict diet rage.





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stout
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re: OT Workout Crew: 6 weeks to SUPERMAN Program








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LuckySo-n-So
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re: OT Workout Crew: 6 weeks to SUPERMAN Program


quote:

stout


quote:







This post was edited on 1/28 at 6:49 pm


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StealthCalais11
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re: OT Workout Crew: 6 weeks to SUPERMAN Program


It's basically a damned college football off-season program.





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LaBornNRaised
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re: OT Workout Crew: 6 weeks to SUPERMAN Program








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lsu777
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re: OT Workout Crew: 6 weeks to SUPERMAN Program


did you read it? not even close to that. its pretty much 5 exercises that emphasis a different part of the strength curve done with little rest. then repeat for another body part. nothing like cfb offseason program.





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CrimsonTideMD
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re: OT Workout Crew: 6 weeks to SUPERMAN Program


Thanks lsu777

bookmarked






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jimbeam
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re: OT Workout Crew: 6 weeks to SUPERMAN Program


You even lift?





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hehateme2285
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re: OT Workout Crew: 6 weeks to SUPERMAN Program


It's basically an evolution of starting strength, with variations turned into slight circuits





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LSUzealot
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re: OT Workout Crew: 6 weeks to SUPERMAN Program


quote:

Day Star Complex A Star Complex B


I'm not going to read an already too long of a post when I gotta spend 5 minutes figuring out what the frick the first few sentences even mean though. Cliff notes next time then add a link. I usually like your fitness posts






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lsu777
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re: OT Workout Crew: 6 weeks to SUPERMAN Program


Sorry I was trying to get the jist of the program in there. Hope it doesn't distract from the program.





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CM Tiger83
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re: OT Workout Crew: 6 weeks to SUPERMAN Program


That's a lot of deadlifts. I would make sure uyoi get lots of rest for the next 6 weeks.





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JohnnyKilroy
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Member since Oct 2012
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re: OT Workout Crew: 6 weeks to SUPERMAN Program


quote:

You even lift?


:herewegogif:






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lsu777
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re: OT Workout Crew: 6 weeks to SUPERMAN Program


No offense but how is it even close to starting strength? SS is a basic lp program with 5min rest periods. This in no way shape or form resembles that.

This is a program that combines exercises across the strength curve in a circuit to drop bf while getting stronger.


And no I don't lift






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laxer17
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re: OT Workout Crew: 6 weeks to SUPERMAN Program


No thank you, imma stick with my strength/conditioning training





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hehateme2285
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re: OT Workout Crew: 6 weeks to SUPERMAN Program


quote:

No offense but how is it even close to starting strength? SS is a basic lp program with 5min rest periods. This in no way shape or form resembles that. This is a program that combines exercises across the strength curve in a circuit to drop bf while getting stronger.


SS is for people with no gym experience, or are starting over, to begin with compound lifts, increasing weight with each workout. Once you stop seeing gains, you switch to an intermediate program, maintaining the same type of workouts with variations. SS is only press, squat, and deadlift, with cleans on one day. It is against splits focusing on bi/tri, etc. It focuses on building strength.

The program you posted is only squat, press, deadlift, done in a circuit, and with more sets. Hence, me saying it's an evolution of the program.






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