Below are a few of the training goals for which the Super
Six can be adapted:
- Strength
- Fat Loss
- Hypertrophy (muscle gain)
- Athletic Performance
- Stability and Endurance
Another adaptive property of the Super Six is that they
can be performed virtually any place, any time, and with
any type of or even no equipment. Below is a list of just
a few of the training environments in which the Super Six
can be used:
- Barbells training
- Dumbbells training
- Stability training
- Bodyweight training
- Cables/Tubing training As you can see from just
these few examples, there are a multitude of goals and
methods which can utilize the Super Six exercises. So
many, in fact, that you should never experience any
training boredom.
What is so Super about the Super Six
- Once you have learned the technique for each of the six
exercises, you will have established a great foundation
with which you can develop and apply any program to meet
your specific goals.
- Ask anyone who has been successful at increasing athletic
performance, improving overall fitness, or has lost
significant amounts of body fat what exercises he/she used
and I would bet money that he/she will name at least a
couple of the exercises from the Super Six.
- You get the most "bang for your training buck" with Super
Six exercises. As a result of being multi-joint
movements that require the use of numerous different
muscles, they are also very time-efficient exercises.
Therefore, if you are in a pinch for time, always perform
your Super Six exercise(s)first and then move on to the
other movements you have scheduled.
- They apply directly to daily activities. Whether it is
carrying boxes of files, lifting carry-on bags into
overhead bins, walking your pet, or playing with your
children/grandchildren, these six exercises will prepare
you for the moment when you need to perform.
A Simple Super Six Plan:
Here's a very simple way to start applying the Super Six
exercises immediately. This plan is based on three
workouts per week. All you need to do is select and
perform one #1 exercise, one #2 exercise, and one #3
exercise.
Give yourself at least a day's rest in between training
days. If you are training on Monday, Wednesday, and
Friday, your program would look like the example below.
Exercise Selection:
1. Deadlift or Squat
2. Bench Press or Overhead Press
3. Rowing or Pull-up
Exercise Program Example:
Monday ' Deadlift
Wednesday- Bench Press
Friday ' Rowing
If this is all that you have time for, that is fine. You
will still be able to achieve some pretty amazing results;
however, if you want to fill in with some auxiliary
exercises that is also fine.
Each cycle of three Super Six exercises should be performed
for 3-6 weeks and then you should switch to the other three
exercises. As far as sets and reps are concerned, I am
going to leave that up to you. However, if you are just
learning the movements, I would recommend that you keep the
resistance pretty light and the repetitions pretty high to
allow yourself some time to learn the technique.
Once you have become proficient with your technique, you
can advance accordingly. If you are already more advanced,
you may want to play around with some different protocols.
It is totally up to you and what your goals may be. The
variations are endless. My number one goal for
developing the Super Six concept was to have a set of
movements that were foundational to many other movements
and for those movements to be applicable not only to
athletic performance but also to everyday life.
Hopefully, it is now evident that not only can the Super
Six exercises be adapted to any goal, training protocol,
and training environment, but they can also be incorporated
into the busiest lives and produce astonishing results with
very little training time.
----------------------------------------------------
Troy M. Anderson is the owner of Anderson Training Systems,
LLC, a fitness coaching business based in Tempe, Arizona.
Troy is often referred to as "the MacGyver of coaching" for
his unique ability to build effective fitness programs
using only the most basic equipment.
For more articles and instructional video, visit
http://www.andersontrainingsystems.com
To Read the ATS Weekly Blog go to:
http://troyats.blogspot.com/
No comments:
Post a Comment