Superhero System – Stage 2 – The Mentor

As with any good hero’s journey they have to meet their mentor, yet this is only after they get a little bit of a pasting from the villain.

It is as this stage they realise that while they have gifts and they’ve trained somewhat hard it just wasn’t enough when faced with someone who didn’t have their genetic advantage and gained a plethora of skill from planned training.

Once humbled and left questioning just how good they really are the wise old mentor appears and take them under their wing, such famous ones include Phil (Hercules), Obi-Wan (StarWars), Mary Poppins (a total bad ass really), Hippolyta (WonderWoman), Athena (God of War) and Wade Garrett (RoadHouse).

All of the above added in some minimum standards to be met and also a path to follow.

While the young hero knows a thing or two, and may even take a swing at their new found friend, they find that even though many years their senior they’re still rather spry and knock them on their ass easily.

Time to get some structure in to that training and really make some progress.

6 Weeks of training –

Day 1 – Week 1&2

W/U – Barbell Complex – 3×4-8 reps (Clean, FS, Press, BS, Good Morning, Row, RDL)
A1 – FS x7-5-3-7-5-3
A2 – Barbell Row x3-5
B1 – BB Clean & Press x7-5-3-7-5-3
B2 – Bear Hug Carry (bodyweight +) x20m
C/D – Stretching/Correctives x10min

Day 2 – Week 1&2

W/U – Kettlebell Snatch x5min – AMRAP
Kettlebell Pentathlon: 6min of work followed by 5min rest

  • Cleans 120 reps (20 RPM – reps per minute, once hit go up in load)
  • Long cycle press 60 reps (10 RPM
  • Jerks 120 reps (20 RPM)
  • Half snatch 108 reps (18 RPM)
  • Push press 120 reps (20 RPM)

C/D – Stretching/Correctives x5min

Day 3 – Week 1&2

W/U – Sled Push 20m, Sled Drag 20m x400m total
A1 – Weighted Chin 7-5-3-7-5-3
A2 – Trap Bar DL 7-5-3-7-5-3
B1 – Dumbbell Row (chest supported) 6×6-8
B2 – Barbell Curl 6×8-10
B3 – Reverse Fly x6x10-12
C/D – Stretching/Correctives x10min

Day 4 – Week 1&2

W/U – Kettlebell Long Cycle (2bells) x10min AMRAP
A1 – Weighted Dip x7-5-3-7-5-3
A2 – Farmers Walk x20m
B1 – Incline Press  x7-5-3-7-5-3
B2 – Suitcase Carry x20m (left arm our, right arm back)
C/D – Stretching/Correctives x10min

This structure starts to give our would-be hero some targets to aim for.

In week one there are two waves (7-5-3) in week two those will have two progression options

1 – Increase by 1 wave , so 7-5-3-7-5-3-7-5-3, a nice hefty chunk up in volume
2 – Increase overall load wheel keeping the waves at 2

The accessory work is auto-regulated meaning each set is done by feel, remember this is to enhance the training day, not to smash one in to the ground.

Soon though things will get much tougher for our rising start.

Enjoy,
Ross

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