SUPER STRENGTH SUPER FAST
An 8 week guide for developing
explosive strength through
explosive weight training.
Introduction
This is an 8-week explosive weight-training program designed specifically to give you incredible strength gains! This workout can be used with the bench press, military press, squats, and deadlifts. This program has also been used on isolation exercises (ex. Biceps curls and triceps extensions.) with equal incredible strength gains! Do not be surprised if you gain up to
45lbs. or more on each of the 3 workouts. Some athletes have actually increased 50lbs. on leg squats just after 2 weeks!
My personal best in the bench press was 280lbs. at a body weight of 155lbs., but after only 8 weeks, it was 400lbs. One year later I decided to try this 8-week workout again. My maximum bench press was 425lbs. at a bodyweight of
180lbs. After completing this eight-week program, I was able to bench 505lbs. once. Great results were gained each time.
Regardless of how you have trained before, if you are benching around 200lbs. you will be benching around 300lbs by the end of the 8-week program. If you are benching 700lbs., you will be benching around 800lbs. after the 8 weeks program.
This program must be done in the exact order it is outlined. If workout days are missed for any reason, you should start over. Completing this workout for more than 8 weeks has not been attempted and results are not available.It is advised to complete this 8-week program and then proceed to another ( to maintain strength) for at least a month before repeating this program.
Always train with a partner, get plenty of rest, and GO FOR IT!
Absolute Strength vs. Explosive Strength
There are 2 types of strengths: Absolute and Explosive.
Bulldozers and elephants are both extremely powerful for pushing and pulling, but they move very, very slow. This is absolute strength. Explosive strength would be the exact opposite. Thin, muscular, and extremely quick
and explosive, like a gymnast, cheetah, or like a volleyball player jumping to spike the ball.Explosive strength is the creation of a tremendous amount of power in a very short period of time. The faster, higher, or farther you can do something, the more explosive you are. In what sport would anyone need to have absolute or brute strength?Unfortunately, football players think this is the kind of strength that is best for there sport. Even though the most explosive players make the great plays. If a 280lb. Football player had an absolute strength squat of 500lbs.
and his 40yd dash time was only 5.0 seconds, I would work more on his explosive strength, making him quicker and get his 40yd dash time down to 4.5 seconds or so.Football, as well as sports like basketball, and tennis are explosive sports, and explosive weight training should be the only type of weight training.
Week 1
Monday 60% of max 5(sets) x 5(reps)
Wednesday 65% of max 5x5
Friday 70% of max 5x5
Week 2
Monday 60% of max 5x5
Wednesday 65% of max 5x5
Friday 70% of max 5x5
The Monday following the week 2 workout, establish your new maximum lifts or press at 1 repetition. It does not matter if your new max is now 5lbs. or 50lbs heavier, you are now stronger than you were 2 weeks ago. This is your goal throughout each of these workouts.
Part 2 Weeks 3-6
Before beginning Part 2, you should have established your maximum lift or press, for one repetition without the help of a spotter. Using this new max, you must figure out the proper weights for the following repetitions, but you must follow these easy guidelines.There will always be a 20lb. Weight difference between “even” numbered repetitions , and 10lbs. weight difference between successive repetitions. The following is an example. If your new max is 300lbs. then your weights should be as follows. They must be performed in this order, with a 1 minute
rest between sets.
The repetitions are performed as fast as possible using ¾ range of motion.
8 repetitions using 220lbs
6 repetitions using 240lbs.
5 repetitions using 250lbs.
4 repetitions using 260lbs.
3 repetitions using 270lbs.
2 repetitions using 280lbs.
1 repetition using 300lbs.
If your new max is 250lbs. then your weights should be as follows.
8 repetitions using 170lbs.
6 repetitions using 190lbs.
5 repetitions using 200lbs.
4 repetitions using 210lbs.
3 repetitions using 220lbs.
2 repetitions using 230lbs
1 repetition using 250lbs.
If your new max is 400lbs., then your weights should be as follows.
8 repetitions using 320lbs.
6 repetitions using 340lbs.
5 repetitions using 350lbs.
4 repetitions using 360lbs.
3 repetitions using 370lbs.
2 repetitions using 380lbs.
1 repetition using 400lbs.
Use this routine for 4 weeks, every other day, such as Monday, Wednesday, and Friday or Tuesday, Thursday, and Saturday. Use the same weights for 2 successive workouts. If after the 2nd workout, some of the weights were easily completed, or you get the feeling that you might of added one more repetition at that weight, then, on the next workout day, add 10lbs to all
the weights that were easily completed. Do not use the same weight for different repetitions. Always add 10lbs in order to make them different. If you are not able to add 10lbs on any weights, continue onto the next workout day until you can add 10lbs to some or all of the weights.You should be able to add 10lbs to all the weights on every 3rd workout. After this 4-week workout is completed, you should have added 40lbs to all
the weight classes. If your starting maximum weight was at 300lbs., then your ending weights should look like the following example:
8 repetitions using 260lbs.
6 repetitions using 280lbs.
5 repetitions using 290lbs.
4 repetitions using 300lbs.
3 repetitions using 310lbs.
2 repetitions using 320lbs.
1 repetition using 340lbs.
Next, find your new max at 1 repetition again. This is equal to 100% and determine 60%, 65%, and 70% of this new max. Begin your next workout using these new weights.
Part 3 Weeks 7-8
You have just found your new max again and now we begin your next workout. This next workout is a 2-week workout exactly the same as the first 2-week workout. You can repeat this workout again because the 4-week workout used very heavy weights which could not be performed as explosively as the lighter weights, so there will be an improvement again at the end of this
2-week workout.The repetitions are performed as fast as possible with a 1-minute rest between sets, using ¾ range of motion.
Week 7
Monday 60% of new max 5x5
Wednesday 65% of new max 5x5
Friday 70% of new max 5x5
Week 8
Monday 60% of new max 5x5
Wednesday 65% of new max 5x5
Friday 70% of new max 5x5
Next, find your new max again. Your last new max could be 100lbs. or more than our beginning max at week 1. This routine could be continued for another 6 weeks, and then another, but I suggest that you begin a completely different program for one month at least before returning to this workout program.
Conclusion
Explosive weight training can give you a great deal of extra strength in a very short period of time. This type of explosive weight training is not being used at the professional, collegiate, and definitely not at the high school or junior high school levels.
The sooner the athletes begin this type of weight-training, the sooner they will reach high levels of competition. Using this type of training, it is likely that in the years to come, champions will be younger than ever. World records will be shattered by younger athletes, as well as older athletes being able to compete longer. Keep a training log of your maximum weight for 1 repetition, the weight you used that day, the amount of repetitions performed, and the date.
