SUPASTRONG - 11 Week Strength Program: Training by Mike Richardson in TrainHeroic

SUPASTRONG - 11 Week Strength Program

Supastrong

Powerlifting, Bodybuilding, Strength & Conditioning
Coach
Mike Richardson

Looking to start moving some big boy weight? It's time to get Supa Strong.

SUPASTRONG is an 11 week training program designed to bump up those PR's, and have people wondering how you got stronger so fast.

Utilizing the power of Cluster training, mixed with some explosive movements and solid accessory work, this program will make you stronger on all the big lifts.

Cluster training may be the most powerful strength tool in existence. This program has woven them into an intelligent and powerful blend of effective training.

This program is not for beginners. You should have at least 1-2 years of training history, and have a good idea of what your maxes are on the big lifts.

All movements have demo videos, full, detailed instructions, and substitute movements.

It's all mapped out to the finest details. All you need to do is show up and execute.

So you want to get stronger? Well, it's your move.

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Suitable for the Home Gym
This program is simple enough to be executed from a decent home or work gym setup, while still being highly and brutally effective.
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Effective Methods, Expert Design
Cluster training, when executed and programmed intelligently, may be the most powerful strength tool in existence. Used by strength athletes for decades, you'll reap the benefits of having it mapped out for you, with effective complementary accessory movements and just enough volume to stay Swole.
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Deload/Reload Weeks
Moving heavy weight requires full recovery and adaptation. Deload weeks are scheduled in just as you begin overreaching, allowing you to progress without over training. As the weight gets heavier, you'll be ready.
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F*ck Ordinary
Most people go through the motions in the gym, and settle for ordinary. Not here. Having a solid plan is the difference maker that will separate you from the ordinary crowd. Break those chains and start training smarter, AND harder.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
4 Lifting, 1 conditioning day per week, with optional 2nd cardio day.
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Exercise Video Guidance
Demo videos for every movement with full descriptions for each training segment.
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Delivered through TrainHeroic
Spreadsheets and notepads are out of style and are not optimal. TrainHeroic offers coach access, demo videos, and tracks all your lifts.
Equipment
Required
Work ethic, Fortitude and Consistency // Basic Gym Setup (barbell, rack, plates, DB's)
Recommended
Sled/Harness
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Sample Week
Week 1 of 11-week program
Sunday
SUPASTRONG:  W1:D1 - SQUAT/LOWER

A

Sled Sprint

5 x 40

B

Back Squat

2 x 5

C

Zercher Squat

3 x 6

D

Prone Machine Hamstring Curl

10, MAX, 8, MAX

E

Backwards Sled Drag

4 x 30

F

Cable/Banded Crunches

2 x 15

Monday
SUPASTRONG: W1:D2 - BENCH PRESS/UPPER

A1

Supine Band Pull Aparts

3 x 12

A2

Bench Throws

3 x 3

B

Barbell Bench Press

2 x 5

C

close grip floor press

3 x 6

D

Chest Supported DB Row - Supinated

10, MAX, 8, MAX

E

Lat Pulldown

12, MAX, MAX

F

Incline DB Hammer Curl

3 x 12

Tuesday
SUPASTRONG:  W1:D3 - CARDIO/CONDITIONING

A

Cardio - Intervals

1 x 15:00

B

Cardio

1 x 30:00

C

Recovery Walk

Wednesday
SUPASTRONG:  W1:D4 - DEADLIFT/LOWER

A

Roll Backs to V-Stretch

1 x 10

B

Seated Box Jumps

1 x 10

C

Barbell Deadlift

2 x 5

D

Barbell/SSB Good Mornings

3 x 8

E

Snatch Grip Barbell Shrug

4 x 8

F

KB get up sit up

2 x 8

Thursday
SUPASTRONG:  W1:D5 - PRESS/UPPER

A1

Face Pulls

3 x 12

A2

Empty Bar Overhead Press

3 x 8

B

Overhead Press

1 x 15

C

Incline Bench Press

6, 6, MAX

D

Weighted Chin Ups

3 x 7

E

Dumbbell Pullover

3 x 12

F

Inclined DB Lateral Raise

15, 12, 12

Friday
SUPASTRONG:  W1:D6 - CARDIO/ACTIVE RECOVERY

A

Active Recovery

1 x 30:00

Saturday
SUPASTRONG:  W1:D7 - FULL REST/RECOVERY

A

Rest

Coach
coach-avatar Mike Richardson

Have Trained individuals ranging from Special Ops candidates to MMA Athletes and Weekend Warriors. Creator of Swole Town, ST-3 Tactical and Jacked AF. Bioforce certified conditioning coach, former NSCA CSCS. Always learning, always improving. I want to create elite programming to take you to the best version of yourself.

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So you want to be Stronger?

Everybody wants to be stronger. Having a solid, effective and intelligent plan is the difference maker that will separate you from ordinary.

Get SUPASTRONG - 11 Week Strength Program
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FAQs
Is there cardio/conditioning included?
Yes, however all conditioning work will be geared towards targeting the same energy systems we're looking to improve. i.e., short, hard and fast. Sled Push, intervals, etc.. for 15 minutes or so. Active recovery is also scheduled, walking, etc..
Will I build muscle on this program?
While this is not a hypertrophy oriented program, you can still put on some size as we're hitting hitting high quality reps at 90% plus of your max. Any mass added would be high quality, dense muscle. That will depend a lot on your diet and current training status.
How much Stronger will I get?
That is totally dependent on multiple variables. Your current training status/abilities, Your diet, your work ethic.. Significant strength increases are likely if you stick with it and follow as prescribed.
SUPASTRONG - 11 Week Strength Program