The "Super-Soldier Circuit" Protocol
Total Body Efficiency & Explosive Power Endurance
Compound Force Tracker
Input the working weights for the Dumbbell (DB) Thruster and Bench Press to calculate **Total Training Volume (TTV)** for the session.
Enter your working weights to calculate the volume for all pressing and squatting movements.
Training Philosophy: Adaptive Combat
The Super-Soldier Serum enables rapid recovery; thus, training is structured around maximal work density and endurance. This protocol uses a continuous **circuit format** (minimal rest between exercises) and **complex rep schemes (1.5 reps)** to maximize muscle fiber recruitment and time under tension (TUT). The focus is on seamless transition and sustained power output.
DAILY FOCUS: Whole-Body Circuit & Explosive Transitions
Total Body Load, Core Integration, and High-Volume Pressing
Day 1: The Super-Soldier Circuit (4 Rounds)
| Phase | Exercise | Sets / Rounds | Reps/Focus | Notes / Target Weight |
|---|---|---|---|---|
| **PRE-CIRCUIT WARM-UP:** 5 minutes dynamic stretching (PVC pipe dislocations, cat-cow, leg swings). | ||||
| B. CIRCUIT (A1 - A7) | A1. **1.5 Bench Press** (or Floor Press) / Superset with **1.5 Push Up** | 4 | 5 Reps / Max Reps | **Pressing Power:** Full Rep + Bottom Half Rep. Use BP weight input. |
| A2. **Knee Up Lunge** (DB/Plate) | 4 | 5 per leg | **Unilateral Stability:** Use DB Thruster weight. Focus on balance at the top. | |
| A3. **Burpees** | 4 | 5 Reps (Explosive) | **Explosive Transition:** Focus on jumping height and speed off the floor. | |
| A4. **Close Grip Bench Press** / Pin Press | 4 | 5 Reps | **Triceps Drive:** Use BP weight input. Strict elbow tuck to build lockout strength. | |
| A5. **Military Press** (DB Thruster Weight) | 4 | 5 Reps | **Shield Stability:** Strict overhead press, no leg drive. Use DB Thruster weight input. | |
| A6. **DB Thruster** (Squat to OHP) | 4 | 5 Reps | **Total Body Power:** Seamless transition. Use DB Thruster weight input. | |
| A7. **W Curls** (Inner Curl/Outer Curl) | 4 | 5 Reps | **Arm Endurance:** Use DB Thruster weight input. Focus on peak contraction. | |
| **REST:** Rest 60-90 seconds between each full round. | ||||
Trainer's Expert Assessment & KPIs
Endurance KPI: The **Total Training Volume (TTV)** calculated above must be completed within the target time (approx. 30-35 minutes total). Track the completion time weekly.
Power Density: The **DB Thruster** should be the fastest exercise in the circuit. Focus on maximum speed from the bottom of the squat to the top of the press.
Shield Handing Stability: Maintain a neutral wrist and locked elbow during the **Military Press**. Any break in form indicates a failure of shoulder/tricep endurance.
Non-Gym Recommendations
- Kinetic Linking: Practice **side-to-side shuffle and throw drills** using a light medicine ball to reinforce the link between the hips, core, and shoulders necessary for shield dynamics.
- Moral Compass: Engage in **strategic puzzle-solving** (e.g., chess, complex strategy games) to keep the mind sharp and improve decision-making under stress—as crucial as physical strength.