Jessica Cruz
The "Willpower WOD" Protocol
Building the Anchor for the Green Lantern Corps
Willpower & Volume Tracker
Input your target time/reps for the core stability and strength movements to track Total Time Under Tension (TUT) and Volume.
Enter your target metrics above and click 'Calculate Today\'s Metrics' to track your total effort.
Training Philosophy: The Willpower Core
Every construct requires **total static stability** from the trunk. This program merges heavy **functional lifting** with **maximum Time Under Tension (TUT)** to build the core resilience necessary to project immense energy without physical collapse. We treat the body as the ultimate **Power Battery**.
DAILY FOCUS: Core Projection & Sustained Force
Isometric Endurance, Anti-Rotation, and Grip Strength
Day 1: Full-Body Willpower Circuit
| Phase | Exercise | Sets | Reps/Duration | Tempo / Focus |
|---|---|---|---|---|
| A. ACTIVATION | Dynamic Mobility, **Push-Up Plus**, & **Runner's Lunge** | 2 | 10 reps / 5 per side | **Activate serratus and deep hip flexors** for joint stability. |
| B. CORE PROJECTION (TUT Focus) | **Suitcase Carry** (Heavy) | 4 | 45-60 seconds per side | Max **Anti-Lateral Flexion** and **Grip Endurance** (Willpower Anchor). |
| **Hollow Body Hold** | 4 | 45-60 seconds | Pure static tension. If the core wavers, the construct fails. | |
| **Barbell Overhead Walk** | 3 | 20 meters | Light/Medium weight. Tests shoulder and core stability under vertical load. | |
| C. SUSTAINED FORCE (Superset) | **Barbell Back Squat** (Controlled) | 4 | 10 reps | 3:1:1 Tempo (Slow negative). Builds powerful, stable leg drive for takeoff/landing. |
| **Heavy Dumbbell Row** (Single Arm) | 4 | 10 - 12 reps per arm | Strengthens unilateral pull needed for anchoring/grappling. | |
| **Landmine Anti-Rotation Press** | 3 | 10 per side | **CRITICAL ANTI-ROTATION** needed for energy projection. Hips forward. | |
| **Weighted Step-Ups** (High Box) | 3 | 12 per leg | Explosive unilateral leg drive. | |
| D. METCON FINISHER | **Ring Charge AMRAP** | 1 | 15 Minutes | 5 Pull-Ups, 10 Push-Ups, 15 Air Squats. **Max Quality Rounds.** |
Trainer's Expert Assessment & KPIs
Willpower Capacity: Track the **Total Time Under Tension (TUT)** for the Carry/Hollow Holds. This directly correlates to the maximum duration she can sustain a force field.
Construct Precision: Ensure **zero rotation** or hip shifting during the **Landmine Anti-Rotation Press**. Form failure means construct failure.
Ring Charge Speed: Track the total rounds completed in the **Ring Charge AMRAP**. This is the best measure of full-body anaerobic endurance.
Non-Gym Recommendations
- Willpower Meditation: Daily 15-minute **Focused Concentration Drills** (e.g., staring at a single point, visualizing success) to increase mental stamina.
- Forearm Hypertrophy: Implement specific daily grip work (e.g., Captains of Crush grippers, towel hangs) to ensure the physical link to the ring is never the limiting factor.