Increase your squat and pressing strength with the SuperPosition Training Method

Superposition training is an advanced training strategy that was popularized by Russian sports scientists and track coaches, Yuri Verkhoshansky, PhD and Ben Tabachnik, PhD, and presented in their book “Ultra Mass Manual” which they coauthored in the 1990’s.
In it’s simplest form, super position training requires that you train the same muscle groups for 2 consecutive days; this overlap of training creates a greater stimulus due to the interruption of the recovery process. This amplifies the adaptation response which results in faster and greater gains in strength and muscle growth.
My iteration of the super position program stipulates that you train the same muscle groups on day 1 and 2 of your training cycle, then take 2 days off before training a different set of muscles on the 3rd training day, rest another 2 days then repeat the cycle for 2 more weeks for a total of 3 weeks. Superposition training is without a doubt effective and it’s one of my favorite strategies for overcoming a strength plateau with advanced trainees.

The following plan is one of my favorite Superposition programs for increasing squat and overhead pressing strength.


Day 1
A1) Back Squat, wide stance(30X1), 4 X 6 reps, rest 2 minutes
A2) Push-Press(20X1), 4 X 6 reps, rest 2 minutes
B1) Prone Leg Curls (3011), 4 X 6-8 reps, rest 90 seconds
B2) Mid Grip Bench Press (30X1), 4 X 6-8 reps, rest 90 seconds
C1) Hanging Leg Raise (2020), 3 X 8-12 reps, rest 60 seconds
C2) Supine DB Triceps Extension (2011), 3 X 10-12 reps, rest 60 seconds

Day 2
A1) Safety Bar Squat, medium stance (3011), 3 X 12, 10, 8 reps, rest 2 minutes
A2) T-Grip Bar Standing Strict Press(2011), 3 X 12, 10, 8 reps, rest 2 minutes
B1) 30 degree Hip Extension(2012), 3 X 8-12 reps, rest 90 seconds
B2) Chest Dips(3011), 3 X 8-12 reps, rest 90 seconds
C1) Ab Rollout (2020), 3 X 10-12 reps, rest 60 seconds
C2) Straight Bar Triceps Pressdown (2011), 3 X 10-12 reps, rest 60 seconds

Day 3 and 4 - Rest

Day 5
A1) Deadlift (3111), 4 X 6 reps, rest 2 minutes
A2) Mid Neutral Grip Chin-up (20X1), 4 X 8-10 reps, rest 2 minutes
B1) Barbell Split Squat (2010), 3 X 8-10 reps, rest 90 seconds
B2) One DB Row (2011), 3 X 10-12 reps, rest 90 seconds
C1) 45 degree Back Extension (2020), 3 X 12-15 reps, rest 90 seconds
C2) EZ Bar Reverse Curl (2011), 3 X 10-12 reps, rest 90 seconds

Day 6 and 7 - Rest

Follow program for 3 weeks.

 

Erick Minor