The "Carbonadium Control" Protocol
Grip Endurance, Necrotic Stamina, and Tentacle Power
Carbonadium Power Tracker (Deadlift Complex)
Input the weight for your heaviest **Deadlift Sets** and your **Battle Rope** time to track total volume (TTV) and time under tension (TUT).
Enter your weights and time to calculate Deadlift TTV and Anaerobic TUT.
Training Philosophy: The Red Threat
Omega Red's physical requirements are unique: immense **pulling strength** (for tentacle retraction/grappling), **anaerobic stamina** (for life-draining bursts), and a hyper-resilient **midline** (for the physical stress of Carbonadium). This protocol is built on heavy deadlifts, high-rep accessory work, and explosive cardio intervals.
DAILY FOCUS: Max Pulling Power & Necrosis Stamina
Pyramid Strength, High-Volume Hypertrophy, and Grip Work
Day 1: Full-Body Pull/Grip Dominance
| Phase | Exercise | Sets | Reps/Duration | Focus / Progression |
|---|---|---|---|---|
| A. WARM-UP | **Seated/Banded Good Mornings** | 2 | 60 seconds | Hip hinge activation. Stretch hamstrings/glutes deeply. |
| A. DYNAMIC ENDURANCE | **Battle Rope** (Max Intensity) | 4 | 20 - 30 seconds | **Anaerobic Burst:** Max velocity waves/slams. |
| B. DEADLIFT COMPLEX | **Deadlift** (4 Pyramid Sets) | 4 | 8 Reps (Per Set) | **TTV/Grip:** Add weight every set, peaking at your max 8RM. See calculator for starting weights. |
| **Deadlift** (Heavy Work) | 2 | 3 Reps | Maximal strength push. Use heaviest stable weight. | |
| C. HYPERTROPHY & GRIP | **Barbell or Dumbbell Rows** | 3 | 12 - 15 reps | High-rep back thickness for tentacle retraction. Maximize squeeze. |
| **Goblet Squats** | 4 | 15 reps | High volume leg endurance. Hold weight tightly to improve grip/core tie-in. | |
| **Lateral Raises** | 4 | 12 - 15 reps | Shoulder resilience and volume. Keep pinkies tilted up. | |
| **Bicep Curls** | 3 | 15 - 20 reps | Max forearm and bicep pump—direct tentacle endurance work. | |
| D. CORE INTEGRITY | **Barbell Rollouts** | 3 | 8 - 10 reps | Max anti-extension strength for stabilizing Carbonadium stress. |
| **Hanging Leg Raises** (Focused) | 2 | 20 seconds | **TUT Focus:** Consciously tuck tailbone to fully engage lower abs/hips. |
Trainer's Expert Assessment & KPIs
Tentacle Power KPI: The **Deadlift Pyramid TTV** is your primary measure of max pulling force. Track this weekly.
Necrosis Stamina: The **Battle Rope TUT** and **Bicep Curl** volume are critical for sustaining energy drain and combat longevity.
Core Resilience: The quality of the **Barbell Rollouts** is non-negotiable. Any hip sag is a failure of armor integrity.
Non-Gym Recommendations
- Carbonadium Grip: Daily **towel hangs** from a pull-up bar for max time, or use thick grip attachments for all pulling work (Rows, Deadlifts) to simulate the tentacle grip resistance.
- Cold War Conditioning: Implement **ice bath/cold shower exposure** post-session to force the body to regulate its core temperature quickly, mimicking the effects of his carbonadium armor exposure.