I wasnt a program per se, it was a modification to the original program (6 weeks to super hero)
The gist was that you picked 3 points on the “star”, trying to cover the full force spectrum still, and just did those instead of the full 5 point complex.
For example a full complex would look like this
Exercise #, Force/strength point being trained, Reps
- Top-half squat, Overload, 2 - 5 reps
- Front squat, Strength, 3 - 5, reps
- Power snatch from hang , Strength-Speed, 2 - 3 reps
- Jump squat with bar, Speed-Strength, 8 - 10 reps
5: Vertical jump series, Explosive, 8 - 10 reps
This might require having 2-3 bars loaded at once (since the unloading of weight to get from exercises 1-4 would be both time consuming and tiresome)
The answer would be to pick 3 of the exercises that cover “everything” and just do those. So exercises 1,3,5, or 2,4,5 for example. But not exercises 1,2,3 (since you are not training Speed or explosiveness), and not 3,4,5 since you are obviously leaving out heavy strength work.
It becomes more apparent in other complexes that require multiple bars/dumb bells/medicine balls (I didnt realize this until after I spent more time on this post than I thought I would… youll have to do the work for the other ones )