I seen your video series on HP Mass Program and as I was looking into the information on it and I also came across the Star Complex program.
Would using the star complex program with the Hp concept be a good mix? Using the strength-speed and speed-strength movements as your assistant movements during the lifting ramp/MTZ, stopping if fatigue sets in. Also could add those at the end once the lifts/MTZ is completed as assistant work combined with explosive or sled work?
I know the HP concept is to start high and work down, if utilizing the HP concept with the Star complex, for the deadlift program, would you switch the top-half deadlift to the second lift?
Is this even a good idea? Your feedback would be appreciated.
Don’t Frankenstein programs (mix several programs into one), it pretty much never works.
What you could do is:
Do high frequency strength work at every workout. This is doing the 3 same lifts everyday at the beginning of the workout (for example deadlift, front squat, push press). 5 sets of 3 reps with a moderate weight (start at 70% and add a small amount of weight every week).
Then do a complex of 3 exercises for ONE movement pattern per workout.
DAY 1 - Squat pattern
A1. Back squat x 5 reps
A2. Jump squat (20% of max squat) 5 reps
A3. Box jump x 10 reps (or prowler/sled sprint)
DAY 2 - Overhead pattern
A1. Military press x 5 reps
A2. Push press x 5 reps
A3. Medicine ball throw overhead (wall ball) x 10 reps
DAY 3 - Deadlift pattern
A1. Deadlift x 5
A2. Power clean (floor, hang or blocks) x 5
A3. Broad (long) jumps x 10 (or prowler/sled)
DAY 4 - Bench pattern
A1. 1/2 bench press from pins x 5
A2. Bench press x 5
A3. Medicine ball throw from chest x 10
Do the complex 4 times
Then if you need to you can add some isolation work for neglected muscles (biceps, lats, abs)