The "Viltrumite Supremacy" Protocol
Maximal Force Projection & Structural Integrity
Viltrumite 1RM Calculator: Power & Volume
Input your 1RM values to calculate target **Working Weights** and **Total Training Volume (TTV)** for the session.
Enter your 1RM values above and click 'Calculate Today\'s Weights' to generate your target working sets and Total Training Volume.
Training Philosophy: Unrivaled Power
This protocol is designed for **Absolute Strength** and **Unilateral Stability**, essential for sustaining devastating close-quarters combat while remaining airborne or anchored. We focus on low-rep, high-intensity compound lifts to build a foundation of **world-crushing power**.
DAILY FOCUS: Max Strength & Explosive Drive
Compound Lifting, Power Transfer, and Core Rigidity
Day 1: Full-Body Power Split
| Phase | Exercise | Sets | Reps/Duration | Notes |
|---|---|---|---|---|
| A. WARM-UP & MOBILITY | **Kang Squats** / Hinge-to-Squat Flow | 2 | 60 seconds | Hinge-to-squat flow for hip and hamstring preparation. |
| **Dead Hangs / Shoulder Retraction** | 2 | 60 seconds | Spine decompression and shoulder girdle activation for OHP. | |
| B. ABSOLUTE STRENGTH | **Deadlift** (Barbell) | 4 | 8 reps | MAX TTV: See Calculator for target working weights (75% 1RM Focus). |
| **Overhead Press** (Standing) | 3 | 10 reps | MAX TTV: See Calculator for target working weights (65% 1RM Focus). | |
| C. POWER & UNILATERAL | **Cleans** (Power or Squat) | 2 | 8 reps | EXPLOSIVE: See Calculator for target weight (60% 1RM Focus). Focus on speed. |
| **Single-Leg RDL** (Dumbbell) | 3 | 8 per side | Unilateral stability for flying/impact landings. Controlled tempo. | |
| **Bent Over Rows** (Heavy Dumbbell/Barbell) | 2 | AMRAP (5 min cap) | High-volume pulling endurance. Keep torso strictly parallel to the ground. | |
| D. FINISHER | **Hollow Body Holds** | 3 | Max Time (60s Goal) | Static core control, essential for structural rigidity in flight. |
Day 2: Aerobic Power & High-G Conditioning
| Phase | Exercise | Sets | Reps/Duration | Notes |
|---|---|---|---|---|
| A. WARM-UP | Dynamic Plyometrics (Pogo Jumps, High Knees) | 5 minutes | Low | Prime fast-twitch fibers for explosion. |
| B. HIGH-G ISOMETRICS | **Heavy Suitcase Carry** | 4 | 75 seconds per arm | Max anti-lateral flexion (side bend). Fight the weight shift—simulates G-force impact. |
| **Weighted Glute Bridge** (Max Hold) | 3 | 45 seconds | Builds posterior chain stamina for sustained flight. | |
| C. VILTRUMITE METCON | **5 Rounds For Time (RFT)** | 5 | Max Effort | 15 KB Swings, 10 Burpees, 15 GHD Sit-Ups. **Push maximum aerobic capacity.** |
| **Sled Push/Pull** | 5 sets | 30m Push / 30m Pull | Raw, functional leg and hip drive power. No rest between sets. |
Day 3: Unilateral & Armor Conditioning
| Phase | Exercise | Sets | Reps/Duration | Notes |
|---|---|---|---|---|
| A. WARM-UP | Shoulder Band Warm-up (Int/Ext Rotation) | 5 minutes | Low | Prehab for heavy pressing. |
| B. UNILATERAL INTEGRITY | **Dumbbell Bench Press** (Paused 1-count) | 4 | 10 reps | High volume push for hypertrophy and sustained punching power. |
| **Bulgarian Split Squat** (Heavy Dumbbell) | 3 | 10 per leg | Max unilateral leg drive and stability. | |
| **Single-Arm Landmine Press** | 3 | 8 per arm | Standing unilateral press integrating core and shoulder stability. | |
| C. FINISHER | **Ab Wheel Rollout** | 3 | Max Reps (Controlled) | Anti-extension core strength to resist being pulled apart. |
| **Air Bike/Rower Sprints** | 1 | 10 minutes (Max Cals) | All-out final conditioning. |
Trainer's Expert Assessment & KPIs
Absolute Strength KPI: Track the **Total Training Volume (TTV)** calculated above. Consistent TTV increase is non-negotiable for Viltrumite progression.
Structural Integrity: The **Suitcase Carry** time is the best measure of anti-lateral core stability against asymmetrical forces (high-G maneuvering).
Unilateral Dominance: Ensure zero shifting or wobble during the **Single-Leg RDLs** and **Bulgarian Split Squats**. Any instability is a weakness a focused opponent can exploit.
Non-Gym Recommendations
- Flight Endurance: Engage in **High-Altitude/Low-Oxygen Training** to increase cardiac capacity and reduce recovery time between high-force activities.
- Impact Absorption: Dedicate 15 minutes daily to **Myofascial Release** (foam rolling/lacrosse ball) on the glutes, hamstrings, and thoracic spine to improve joint mobility and reduce muscle strain from constant high-impact deceleration.