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This program is designed to help virtually any athlete or average Joe/Jane looking for more explosion, power, speed, agility, and maximal strength. This program will also help achieve lean body mass, lower body fat, and greater jumping ability. After hearing all that, one can see how this program received its name, because you truly can become a Super Hero.
One of the best aspects about this program is it teaches how to determine your own rest periods, number of sets and reps, and when to take a week off. You will also learn how to warm-up properly and how to recover from heavy workouts. I also have included some diet plans too. Diet is a very big part in achieving the look you want. Everybody wants to be stronger, jump higher, run faster, and be a more explosive human being. This program is designed to do just that.
Every person who has tried this program had gains beyond anything they had ever seen before (see examples). I promise, if you follow this routine, you will be stronger, faster and more explosive than before. You will be lifting weight you never thought was possible, jumping higher than you ever dreamed, running faster than you ever imagined. You will flat out be a better athlete. Make no mistake, I have used this program myself and it gave me the greatest gains in my life, and I promise it will do the same for you.
What makes this program unique is that, while there is a basic template, it is up to you to assess what rest periods to use, how many sets are optimal, and how often you need to change exercises. How will you know? By recording everything you do and listening to your body. If performance decreases when doing depth jumps after the first set, than you probably didn’t rest long enough or were doing too many reps in a set. If you need lots of warm-up sets to work up to a max effort lift (the best you could achieve for a given set of reps), than that is what you need to do. No sense in making a program for every athlete, because the truth is, no matter how many questionnaires you may fill out or how specific you may be, nobody knows you as well as you do. Your muscle fiber content, specific strengths and weaknesses, how much rest you need, or what exercises you respond better to than others are all factors that are hard to express, and most don’t know until they follow the Super Hero Starter Set (SHSS). Why would you want to do an exercise when you simple don’t find it to be effective? You simply choose one that you do find effective. Why should you rest for 90 seconds if you find that 2 minutes works best? I used to do sets of 5 for depth jumps until I realized that I had a huge drop off after rep 3 and even times after rep 2. So why should I keep doing sub maximal depth jumps when I could just cut the set off and rest longer so I can hit it hard again in 2 minutes. While I don’t give you exact rest periods or sets, I do give you a starting point and a range.
How long does the program last? You will go by feel on this program and it may range from 1-12 weeks before a de-load/recovery week (a light work-out week to help your body recover) is needed. If your lifts are stalling no matter what exercise you are choosing, if your body is hurting, or if you just find that you are not excited about going to the gym, these are all signs of a de-load week. Listen to your body.
If you are squatting at least 2x bodyweight, then Day 1: Dynamic effort (DE) leg day, Day 2: maximum effort (ME) upper body day, Day 3: rest, Day 4: Lower body ME, Day 5: rest, Day 6: upper body DE day, and Day 7: rest. If you think you can jump high, run fast, but do not put up impressive amounts of weight in the gym then your setup should be like this. Day 1: ME lower body, Day 2: DE upper body, Day 3: rest, Day 4: DE lower body, Day 5: rest, Day 6: ME upper body day, Day 7: off. If you find that you are balanced, then stick with the first option. Always go from a lower body day to start each week followed by an upper body day. Never do to ME days or DE days in a row. Lastly, don’t over think which strategy is best, pick one and stick to it.
This program works for many reasons. The first reason is that you are really pushing yourself and going for pr’s in every lift and exercise. If you feel that you are not achieving your pr’s, either change the exercise or de-load. If you think that you need fewer sets and longer rest periods to obtain your goal, then take it. Also, every desirable trait that one would want athletically would be optimized in this program. You will be training to get faster, stronger, and more explosive, not to mention putting on lean body mass and shedding body fat. This will also be a learning process for you. You will know how your body works best. You might find that a 5 rep max with 3 minutes recovery for 2 sets is what works best for you or you may find that you only respond to sets of 1 or 2 with 5 minutes rest for 5 sets. The greatest single aspect of this is that you will see everything getting better. Hitting pr’s is one of the best feelings and you will have workouts where every single exercise will be a pr. Simply use the personal record form I have included. That is a great motivating factor. There is a big difference between jumping really high and jumping to get a pr, and that difference can be the margin between success and failure. I think you get my point. So have fun and fill out the pr chart. Make sure to keep track of all progress and never be too proud to de-load. Enjoy becoming a Super Hero and contact me with any questions!!!
Click here for the Super Hero Starter Set
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