T Nation

HP Mass Program & Star Complex Program


#1

Hi Coach,
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.
Thanks,
Karen


#2

[quote]meadfit wrote:
Hi Coach,
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.
Thanks,
Karen[/quote]

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.

For example…

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)


#3

CT
First, this looks awesome. Thanks
Second, the bench pattern looks to be loaded slightly more toward the strength end of the spectrum. Is there a reason, or does it not matter as long as you’re covering the spectrum?
Thank you


#4

[quote]TrainForPain wrote:
CT
First, this looks awesome. Thanks
Second, the bench pattern looks to be loaded slightly more toward the strength end of the spectrum. Is there a reason, or does it not matter as long as you’re covering the spectrum?
Thank you[/quote]

Well yes and no… the push press is actually both an overload and a power exercise because it allows you to use more weight in the overhead position vs. the military press. So it’s more like the upper body uses more overload and the lower body uses more speed and explosiveness work.


#5

Ah, that makes sense. Thank you again!


#6

CT,
Thanks for the response. I will give your suggestions a try. Great details in your videos. Thanks for putting them out there.
Karen