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com 1
Special Report
Super Strength Routine
Vol.1
Produced by Spartan Health P/L
Copyright© Anthony Bova 1998
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Published by:
Spartan Health Pty Ltd
308 The Kingsway
Caringbah NSW 2229 Australia
409 [Link] Coast Hwy #179
Redondo Beach CA 90277 USA
E-mail: bova@[Link]
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Note:
The information in this Special Report is for general information
purposes only.
Neither the author nor publisher assumes any responsibility for
the use or misuse of information contained in this Report.
No part of this Special Report may be re-printed, copied or
reproduced without permission from the publisher.
One of the conditions of buying this digital version of the system is
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private.
It is only for your eyes. You may print out a copy for yourself and put
it in a binder. But you may not share the file or print out extra copies
to sell or give away. You may not teach this system to others unless
they are your immediate family.
Violations of Copyright Law will be prosecuted.
Copyright© Anthony Bova 1998
Copyright© Anthony Bova 1998
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This is a very advanced routine. It was inspired by Doug
Hepburn, one of the strongest men in the world, who use to
train in a similar fashion. Doug was born with a crippled
lower leg, but he overcame this and trained hard to gain
legendary levels of strength.
It works.
I have alternated this routine with the GRINDER Workout from
the Spartan Health Regime with good results. Your strength
levels will dramatically improve with this routine after a
few weeks of hard training.
Use very good form with this routine. If you are using
sloppy techniques just to lift extra weight you’ll end up
injured.
Make sure you are eating extra food and resting very well.
Let’s review some of the advice that Doug believed should be
followed when training for Super Levels of Strength;
• You should attempt to get a minimum of 10 hrs sleep a
night. If 12 are possible, then do so.
• Short naps during the day are recommended, you can’t get
enough rest when training for Super Strength.
• Try and conserve as much energy as possible during the
day.
• Learn to focus both your physical and mental energies
into your training.
• Keep your training and the goal of becoming super strong
uppermost in your mind at all times. You must live this
type of training.
• Use a blender to increase the amount of food you can eat.
That is; make milkshakes with ingredients such as milk,
eggs, honey and bananas.
• Consume many small meals throughout the day.
Copyright© Anthony Bova 1998
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• Honey is a great energy food. It should be taken before
and during the training session.
• Thick soups and stews are recommended. Pack them with
meats and vegetables. Include fresh fruits and salads
made up of mostly green vegetables.
• Doug trained HARD on very basic exercises.
The exercises are worked to a different set & rep sequence
than most of the other routines from the Spartan Health
Regime.
I will explain using the Press as an example.
Press (Overhead Barbell Press)
Warm-up:
Get a very good general warm up and then do several specific
shoulder warm ups such as light pressing, raises with light
dumbells.
4 Progressive Warm-up Singles:
You do 4 progressively heavier single repetitions as a warm
up to your working set.
e.g. Load 60lbs on the bar. Do 1 perfect controlled press
then put the bar back. Rest 1-2 minutes. Add extra weight,
to 80lbs, then do another 1 rep. Then rest 1-2 minutes and
go to 100lbs etc.
So all up, you will do 4 sets of progressively heavier
weights for 1 perfect rep each. The purpose of this is to
warm up the shoulders without taxing them.
Rest 2-3 minutes
Working Set of 3-5reps:
This is the main set that will increase your strength
levels. It’s only 1 set so you can work as hard as possible.
Copyright© Anthony Bova 1998
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Use a weight that allows you to get a minimum of 3 reps. If
you can’t get 3 reps the weight is too heavy. Every workout
try to add another rep till you make all 5. Once you can get
all 5, increase the weight by a small amount in the next
workout.
You should aim to always increase your strength by at least
1 repetition in each workout.
Rest 3-5 minutes
5 sets of 3-5 reps:
Now we will finish off the shoulders to insure your strength
increases by the next workout.
Decrease the weight so that you can get at least 5 sets of 3
reps out with a 2-3 minute rest between sets.
If you can’t get all 5 sets done with at least 3 reps, the
weight is too heavy.
Try and make 5 reps for each set. Once you can get all 5
reps on all 5 sets, then increase the weight by a small
amount in your next workout.
That’s it. As you can see, it’s a bit different but it’s a
solid workout that is very effective.
Squats and Stiff-Legged Deadlifts
It is not recommended that you train this way in the Squat
and SL Deadlift. Instead you should warm-up with 5-10
minutes of aerobics and some light exercises.
Then do a couple of progressive warm up sets of 5
repetitions for the Squat or 8 reps for the SL Deadlift.
Now for the work sets.
Do 5 sets of 3-5 reps on the Squat. Use the same weight for
each set. Use a weight that will allow you to get all 5 sets
for 3 repetitions. If you can’t get at least 3 reps on each
set (with a 2-3 min rest between), the weight is too heavy.
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Strive to get all 5 sets for 5 reps. Once you have done
this, increase the weight (about 10lbs should be right).
For the SL Deadlift do 5 sets of 6-8 reps. It’s better to
keep these reps higher for safty. Do it the same as for the
squats.
You should train hard on this routine for 2-3 months, then
alternate with something different. This kind of training
will build massive amounts of functional strength and
powerful muscle.
Monday Wednesday Friday
Warm-up Warm-up Warm-up
Dips Squats Press
4 sets of 1 rep 2 sets 5 reps 4 sets of 1 rep
(progressive warmup) (progressive warmup) (progressive warmup)
1 set of 3-5 reps 5 sets 3-5 reps 1 set of 3-5 reps
rest rest
5 sets of 3-5 reps 5 sets of 3-5 reps
Curl S.L. Deadlifts Chins
4 sets of 1 rep 2 sets 8 reps 4 sets of 1 rep
(progressive warmup) (progressive warmup)
(progressive warmup)
1 set of 3-5 reps 1 set of 3-5 reps
5 sets of 6-8 reps
rest rest
5 sets of 3-5 reps 5 sets of 3-5 reps
Copyright© Anthony Bova 1998
