6 Weeks to Superhero - Deadlift Complex Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness TrainingVideos 6 Weeks to Superhero - Deadlift Complex by Christian Thibaudeau April 11, 2011April 5, 2021 Tags 6 Weeks to Superhero, Deadlift, Exercise Programs Deadlift Star Complex Top-Half Deadlift — 3-5 reps — Overload This first exercise is your heaviest, and the top-half movement will allow you to use more than your limit strength in the standard deadlift. Start with the bar just above the knees. Good for activation and building your traps and upper back. Deadlift from Floor — 3-5 reps — Strength Moving up a notch in the force-velocity curve, this is a heavy deadlift, but not super maximal. The speed of movement should be faster than the previous exercise. Power Clean, Hang or Blocks — 2-3 reps — Strength-Speed Moving into the strength-speed portion of the curve. Focus on explosion, not on the load used. If you start from blocks it's better for starting explosive strength (e.g. sprint start) and if you start from the hang it's better for movements where you have to quickly switch from eccentric to concentric (e.g. running and jumping) Good Morning Jump — 8-10 reps — Speed-Strength This exercise is a speed-strength movement, so it should be loaded but light enough so that you can accelerate. A load of 20% of your max good morning is adequate. Broad Jump Series — 8-10 reps — Explosive This is a reactive or plyometric movement. Each rep should be a high quality jump and very explosive. Start off by doing each rep individually, and as you become better at it you can do them as a series with minimal transition between the jumps. Star Complexes Explained When I have to get an athlete, bodybuilder, or actor into the best shape of his life, which means stripping off body fat while adding 15 to 20 pounds of functional "show" muscle, there's only one type of training to use: Star Complexes. A star complex is a block of five exercises of the same movement pattern. The five exercises are performed back to back, starting with a heavy/slow movement as the first exercise. Each subsequent exercise is lighter in resistance than the previous exercise, allowing for progressively faster rep speeds. Using star complexes, I've seen hockey players dropping 5% body fat in five weeks without changing their diets. I've seen fitness girls losing 20 pounds of fat in six weeks while getting stronger. And I've seen football players completely revamp their body composition in six weeks while adding 20% to some of their lifts! Star complexes work! For any body type. For any goal. They're that powerful. They're one of my best "secrets." And now, the secret is all yours. Get to work. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip A Simple Guide to Double Progression Stuck in a strength plateau? Try this method and smash that next PR. Training TJ Kuster April 13 Training Extended Sets for Pain Do you like pain? Do you like showing off your gym work ethic? Here are some sure-fire ways to do it. Bodybuilding, Training TC Luoma September 8 Training 5 Drills That Are Better Than the Prowler You say you can't afford a Prowler? Not to worry; there are several low-tech alternatives you can use that might even be better than the Prowler. Conditioning Finishers, Metabolic Conditioning, Metcon, Training Nick Tumminello August 2 Training Tip The Power Exercise for Delts and Traps Take a bodybuilding exercise, mix in an athletic movement and what do you get? A new way to add size to your shoulders and traps. Bodybuilding, Shoulders, Tips, Training Tim Arndt March 15