Supertotal

big nasti

This is a 12-week cycle designed to prepare you for a supertotal meet. A supertotal meet combines weightlifting and powerlifting to compete snatch, clean and jerk, squat, bench press, and deadlift all in the same day. If you can do well at a supertotal meet, you are probably a beastly, well-rounded lifter, which is what we all aspire to be.

This program comes from Travis Mash, a high-level weightlifting coach and world record powerlifter. It should feel familiar. It is very much like the Squat Every Day cycle we completed a few months ago. In fact, the Squat Every Day plan we completed and this Supertotal program were developed from the same original “squat every day” program from Cory Gregory.

This exact program was used by Mash to train himself for a supertotal meet. Here are some of the improvements he saw in his lifts after 12-weeks of using this exact program (when he was 42 years old):

  • Snatch +17%
  • Clean and Jerk +11%
  • Squat +14%
  • Bench Press +27%
  • Deadlift +11%
  • Strict Press + 24%
  • Front Squat +17%

So, yeah, that’s a lot of improvement. Run some of your numbers and see where that would put you at the end of 12 weeks.

But it’s not going to be easy to get those kind of results. Here are some things you should know:

  • At the advice of Travis Mash, the guy who wrote the program and squats 650 lb, I have modified the squatting and pressing work two days per week to be different for male athletes, female athletes, and beginner athletes. Don’t be offended. I just want you to get as strong as possible and I genuinely believe this is the way to do it.
  • This is a lot of volume. You can’t get something for nothing, so conditioning had to be cut to 2 times per week.
  • If you had visions of being a burpee master and crushing the CrossFit Open, then you should abandon ship now. That is not where this ship is headed.
  • Like our previous Squat Every Day program, we will be working up to a 1RM squat variation multiple times per week. That means you don’t apply the “shit a kidney and PR at all costs” philosophy every single day. Some days your 1RM for that day won’t be close to your PR 1RM. That’s OK.

Strap in and prepare for insert.

 

Supertotal Week 1

Supertotal Week 2

Supertotal Week 3

Supertotal Week 4

Supertotal Week 5

Supertotal Week 6

Supertotal Week 7

Supertotal Week 8

Supertotal Week 9

Supertotal Week 10

Supertotal Week 11

Supertotal Week 12