Hi Coach,
I’ve been laxidasical this past year weight wise, but no more! I just had a few questions about the 6 weeks tk superhero program:
A-which should we follow, the written article one, or the videos? Because the videos contain some different and additional exercises than the article?
B- I’ll be doing this in my basement gym, so if weather prevents sled work (assuming we should use them) is there something I can substitute for it?
C- I’m assuming that the 6 week program is better than the Hollywood show muscle as far as getting back in shape/strong quicker?
D-you also would or wouldn’t be cool with me doing 6 weeks with a weighted vest on?
Thanks again!
I loved this program and a lot of us went after it a few years ago. I got terrific results from it.
My quick thoughts (I’m obviously not CT):
Two versions of the same concept, so it doesn’t matter as long as you respect the parameter of that “point”. I remember there being a couple options for strength-speed and speed-strength, which gives you some room to work within your own equipment/ space limitations. You just can’t interchange the points on the spectrum: a power clean is not a sub for a broad jump, for instance.
The sled was an optional 6th point, anyway, so it’s not mandatory. I got a ton out of just doing the 5-point layout most of the time.
I’m not familiar with the other program you’re referencing, but 6 weeks to superhero is extremely demanding. Whether that makes it the best for you right now comes down a lot to your situation. I got a lot out of it, though.
I don’t think this would be wise at all. First, it’s going to make your lifts weird - what’s a bench with a weight vest going to look like? Not to mention trying to position something like a clean. Second, I think it’s an easy way to add additional insult to your joints with all the explosive movements. Finally, I think it would throw off the loading strategies. Take the speed-strength moves, for instance, where you’re meant to use less than 20% of your max; you may already be there with a vest before you load it. I supposed you could just do the movement without a bar, but keeping the pattern really consistent was a benefit of the program for me. I’d save the vest for some recovery walks.
My last bit of $0.02: if you haven’t been super consistent and are just getting back into shape, I’d probably work up to the full program. Maybe spend a couple weeks doing just one pattern per session instead of two, and being conservative on the loads/ rests, before you jump into the 6 weeks as written. It is really demanding. Good luck!
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