The "Kryptonian Force" Protocol
Training for Absolute Strength & Impact Resistance
Kryptonian 1RM Calculator: Max Strength Phase
Enter your 1RM values above and click 'Calculate Today's Weights' to generate your target working sets.
Training Philosophy
Power Girl's training is not about maintenance; it's about Maximal Force Projection. This program focuses on building raw, unyielding strength in the posterior chain (essential for flight and impact stabilization) and maximizing her ability to absorb and deliver devastating blows. We prioritize low-rep, heavy-compound movements followed by high-volume, muscle-building work.
WEEKLY MACROCYCLE FOCUS
Raw Power Development & Structural Integrity
Day 1: Max Power & Impact Resistance (Full Body)
| Phase | Exercise | Sets | Reps/Duration | Notes |
|---|---|---|---|---|
| A. WARM-UP | Dynamic Stretches & Thoracic Rotation | 1 | 5 minutes | Crucial for spinal prep before heavy deadlifts. |
| B. MAX STRENGTH | **Sumo Deadlift** (Build to Max) | 5 | 5, 3, 3, 2, 2 | Kryptonian Force: See weights generated by the Calculator above! |
| **Overhead Press** (Seated or Standing) | 4 | 6-8 reps | Kryptonian Force: See weights generated by the Calculator above! | |
| C. POWER & HYPERTROPHY | **Sumo Squats** (High Volume) | 4 | 12, 10, 8, 8 | Kryptonian Force: See weights generated by the Calculator above! |
| **RDL (Romanian Deadlift)** | 3 | 10 reps | Strengthens the posterior chain for flight/landing absorption. | |
| **Lat Pull Downs** | 2 | 12 reps (Controlled squeeze) | Develops lats for aerial stability and retraction strength. | |
| **Mid-Rows** (Seated Cable or Dumbbell) | 2 | 12 reps (Max squeeze) | Mid-back thickness for handling heavy impacts. | |
| D. FINISHER & STABILITY | **Banded Hip Thrust** | 3 | 8 reps (2 sec hold at top) | Maximal glute activation for jumping/power transfer. |
| **Banded Pull Aparts** | 3 | 15 reps | Corrective work for shoulder health and powerful posture. | |
| **Weighted Plank** | 3 | 60-90 seconds | Build an unbreakable, impact-resistant core. |
Trainer's Expert Assessment & KPIs
Deadlift Efficacy: Track the maximum **single-rep weight** on the Sumo Deadlift while maintaining perfect spine and hip position. This is her rawest measure of power.
Impact Endurance: Track the maximum time/weight of the **Weighted Plank**. An unbreakable core is critical for absorbing non-Kryptonite damage.
Power Output Consistency: Monitor the **Sumo Squat** and **RDL** set quality. Volume at high intensity prevents fatigue during extended scenarios.
Non-Gym Recommendations
- Flight Stabilization: Practice **high-speed, low-altitude dives and sharp braking** drills. The G-forces generated require constant micro-corrections in the core and spine.
- Heat Vision Control: Dedicate daily time to **single-point focus meditation** to enhance the mental control needed for precision energy projection (even if we can't train the laser beams themselves).