I personally love the super total because it combines the skill of weightlifting with the absolute brute strength of powerlifting. It allows you to train for two sports, keeping the workouts fun and exciting.
Both sports have massive amounts of benefits to the athlete. Weightlifting ensures awesome mobility and speed while powerlifting increases muscle mass and absolute strength.
Personally, I believe that the ultimate strength athlete is decided with a super total. Guys like Mark Henry and Shane Hamman are perfect examples of strength and athleticism. I am sure that Samson would have killed a super total competition!
The key is combining the exercises so as not to detract from one another. It’s a cool puzzle best pieced together by someone who has prepared for a super total competition.
WEEK 1
Warm Up with OH Squat
Variations 2 Snatch Grip Push Presses to 1 OH Squat, work up to 75% of Snatch Back Squat with Belt 5RM (1st rep paused 5 sec), then -10%
for 2 x 5 not paused
Snatch 50% x 3, 60% x 3, 70% for 2 x 3, 77% x 2, 82% x 1
Bench Press 5RM (1st rep paused 5 sec), then -10% for 2 x 5 not paused
Upper Muscular Imbalance
Superset Weighted Push-Ups - 3 x 10 ssBentover Rows - 3 x 10 Walking Lunges 100m
DAY 1
DAY 2
Front Squat with Belt 1RM with 5 sec pause (RPE 7-8)
Clean 50% x 3, 60% x 3, 70% for 2 x 3, 77% x 2, 82% x 1
Jerk from Block - Paused 3
Sec in Catch 1RM, then -20% for 2 x 2 Jerk Recovery 5RM, then -10% for 5 Push Press 5RM, then -10% for 5
GPP (See List in Appendix) Sled Work preferred
High Bar Back Squat with Belt 3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Bench Press (Pause All Reps) 60% for 8 x 3, working up heavy but no misses
Deadlift - Paused 2 Sec 2
Inches off Floor 70% for 6 x 1 (EMOM, working up but not past 90%) Upper Muscular Imbalance
Superset Chest to Bar Pull-Ups - 3 x submaximal reps ssDips - 3 x 10 ss KB High Pulls - 3 x 10 (lower more slowly than you pull up)
Warm Up with OH Squat
Variations Work up to 70% for 3 reps with 1st rep paused 5 sec Front Squat with Belt 1RM with 50lb of Chain
Snatch Max Effort 2 Snatch Pulls to Hang Snatch: 1RM, then -10% for 1 down set
Core Muscular Imbalance Axle OH Carry - 3 x 20 yards forward and 20 yards backwards
GPP (See List in Appendix) Sled or Prowler
Work preferred
DAY 4
Low or High Bar Back Squat
without Belt 1RM with 50lb of Chain (paused 3 sec), then -20% for 2 x 3 not paused Clean and Jerk Max Effort Clean, 3 Front Squats, and Jerk: 1RM,
then -15% for 1 down set Jerk Dip Squats 103% for 3 x 3
Snatch Pulls 95% for 3 x 3 with a 6 sec eccentric
DAY 5
Thruster or Cluster 3RM, then -15% for 3
Core Muscular Imbalance Unilateral Farmer Walks - 3 x 40 yards (each arm)
Cardio, GPP, HIIT (See List in Appendix) Sled or Prowler
OPTIONAL DAY 7
OH Squat Variation Max Effort 1RM with 5 sec pause, then -20% for 3 not paused
2-Board Bench Press 5RM
Closegrip Bench 10RM, then -15% for 10+ Deadlift from Blocks (Bar at
Knee) 5RM
RDL 3 x 8
Lunges 200m
WEEK 2
Warm Up with OH Squat
Variations 2 Snatch Grip Push Presses to 1 OH Squat, work up to 78% of Snatch Back Squat with Belt 5RM (1st rep paused 5 sec), then -10%
for 3 x 5 not paused
Snatch 55% x 3, 65% x 3, 75% for 2 x 3, 80% for 2 x 2, 85% for 2 x 1
Bench Press 5RM (1st rep paused 5 sec), then -10% for 3 x 5 not paused
Upper Muscular Imbalance
Superset Weighted Push-Ups - 3 x 10 ssBentover Rows - 3 x 10 Walking Lunges 100m
DAY 1
DAY 2
Front Squat with Belt 1RM with 5 sec pause (RPE 8)
Clean 55% x 3, 65% x 3, 75% for 2 x 3, 80% for 2 x 2, 85% for 2 x 1
Jerk from Block - Paused 3
Sec in Catch 1RM, then -20% for 2 x 2 Jerk Recovery 5RM, then -10% for 5 Push Press 5RM, then -10% for 5
GPP (See List in Appendix) Sled Work preferred
High Bar Back Squat with Belt 3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Bench Press (Pause All Reps) 60% for 10 x 3, working up heavy but no misses
Deadlift - Paused 2 Sec 2
Inches off Floor 70% for 8 x 1 (EMOM, working up heavy but no misses) Upper Muscular Imbalance
Superset Chest to Bar Pull-Ups - 3 x submaximal reps ssDips - 3 x 10 ss KB High Pulls - 3 x 10 (lower more slowly than you pull up)
Warm Up with OH Squat
Variations Work up to 73% for 3 reps with 1st rep paused 5 sec Front Squat with Belt 1RM with 50lb of Chain
Snatch Max Effort Snatch Pull to Snatch to Hang Snatch: 1RM, then -10% for 1 down set
Core Muscular Imbalance Axle OH Carry - 3 x 20 yards forward and 20 yards backwards
GPP (See List in Appendix) Sled or Prowler
Work preferred
DAY 4
Low or High Bar Back Squat
without Belt 1RM with 50lb of Chain (paused 3 sec), then -20% for 2 x 3 not paused Clean and Jerk Max Effort Clean, 2 Front Squats, and Jerk: 1RM,
then -15% for 2 down sets Jerk Dip Squats 105% for 3 x 3
Snatch Pulls 95% for 3 x 3 with a 6 sec eccentric
DAY 5
Thruster or Cluster 3RM, then -15% for 3
Core Muscular Imbalance Unilateral Farmer Walks - 3 x 40 yards (each arm)
Cardio, GPP, HIIT (See List in Appendix) Sled or Prowler
OPTIONAL DAY 7
OH Squat Variation Max Effort 1RM with 5 sec pause, then -20% for 3 not paused
2-Board Bench Press 5RM
Closegrip Bench 10RM, then -15% for 10+ Deadlift from Blocks (Bar at
Knee) 5RM
RDL 3 x 8
Lunges 200m
WEEK 3
Warm Up with OH Squat
Variations 2 Snatch Grip Push Presses to 1 OH Squat, work up to 80% of Snatch Back Squat with Belt 90% of 5RM for 5 (1st rep paused 3
sec), then -10% for 5 not paused
Snatch 50% x 3, 60% x 3, 65% for 2 x 3, 72% x 2, 80% x 1
Bench Press 90% of 5RM for 5 (1st rep paused 3 sec), then -10% for 5 not paused Upper Muscular Imbalance
Superset Weighted Push-Ups - 3 x 10 ssBentover Rows - 3 x 10 Walking Lunges 100m
DAY 1
DAY 2
Front Squat with Belt 1RM with 5 sec pause (RPE 8-9)
Clean 50% x 3, 60% x 3, 65% for 2 x 3, 72% x 2, 80% x 1
Jerk from Block - Paused 3
Sec in Catch Work up to 90% for 1, then -20% for 2 Jerk Recovery 5RM, then -10% for 5
Push Press Work up to 90% of 5RM for 2 x 5 GPP (See List in Appendix) Sled Work
preferred
High Bar Back Squat with Belt 3RM (1st rep paused 1 sec)
Bench Press (Pause All Reps) 60% for 6 x 3, working up heavy but no misses
Deadlift - Paused 2 Sec 2
Inches off Floor 70% for 10 x 1 (EMOM, working up heavy) Upper Muscular Imbalance
Superset Chest to Bar Pull-Ups - 3 x submaximal reps ssDips - 3 x 10 ss KB High Pulls - 3 x 10 (lower more slowly than you pull up)
Warm Up with OH Squat
Variations Work up to 75% for 3 reps with 1st rep paused 3 sec Front Squat with Belt Work up to 90% of 1RM with 50lb of
Chain for 1
Snatch Max Effort Snatch to Hang Snatch: 1RM, then -10% for 2 down sets
Core Muscular Imbalance Axle OH Carry - 3 x 20 yards forward and 20 yards backwards
GPP (See List in Appendix) Sled or Prowler Work preferred
DAY 4
Low or High Bar Back Squat
without Belt 1RM with 50lb of Chain (paused 1 sec), then -20% for 3 not paused Clean and Jerk Max Effort Clean, Front Squat, and Jerk: 1RM, then
-15% for 2 down sets Jerk Dip Squats 108% for 3 x 3
Snatch Pulls 95% for 3 x 3 with a 6 sec eccentric
DAY 5
Thruster or Cluster 3RM, then -15% for 2 x 3
Core Muscular Imbalance Unilateral Farmer Walks - 3 x 40 yards (each arm)
Cardio, GPP, HIIT (See List in Appendix) Sled or Prowler
OPTIONAL DAY 7
OH Squat Variation Max Effort 1RM with 3 sec pause, then -20% for 3 not paused
2-Board Bench Press 3RM
Closegrip Bench 8RM, then -15% for 8+ Deadlift from Blocks (Bar at
Knee) 3RM
RDL 3 x 8
Lunges 200m
WEEK 4
Warm Up with OH Squat
Variations 2 Snatch Grip Push Presses to 1 OH Squat, work up to 70% of Snatch Back Squat with Belt 5RM, then -10% for 5
Snatch 55% x 3, 65% x 3, 75% x 3, 80% x 2, 85% x 1, 88% x 1
Bench Press 5RM, then -10% for 5
Upper Muscular Imbalance
Superset Weighted Push-Ups - 3 x 10 ssBentover Rows - 3 x 10
Walking Lunges 100m
DAY 1
DAY 2
Front Squat with Belt 1RM with 5 sec pause (RPE 7)
Clean 55% x 3, 65% x 3, 75% x 3, 80% x 2, 85%
x 1, 88% x 1
Jerk from Block 1RM (no pause)
Jerk Recovery 5RM
Push Press 5RM
GPP (See List in Appendix) Sled Work
preferred
High Bar Back Squat with Belt 1RM (paused 3 sec)
Bench Press (Pause All Reps) 60% for 10 x 3, working up heavy and allowed one miss
Deadlift - Paused 2 Sec 2
Inches off Floor 70% for 5 x 1 (EMOM, work up) Upper Muscular Imbalance
Superset Chest to Bar Pull-Ups - 3 x submaximal reps ssDips - 3 x 10 ss KB High Pulls - 3 x 10 (lower more slowly than you pull up)
Warm Up with OH Squat
Variations Work up to 65% for 3 reps with 1st rep paused 3 sec Front Squat with Belt Work up to 90% of 1RM with 50lb of
Chain, then remove chains and max Snatch Max Effort Snatch: 1RM
Core Muscular Imbalance Axle OH Carry - 3 x 20 yards forward and 20 yards backwards
GPP (See List in Appendix) Sled or Prowler Work preferred
DAY 4
Low or High Bar Back Squat
without Belt 1RM with 50lb of Chain (no pause) Clean and Jerk Max Effort Clean and Jerk: 1RM
Jerk Dip Squats 103% for 2 x 3 Snatch Pulls Off
DAY 5
Thruster or Cluster 3RM
Core Muscular Imbalance Unilateral Farmer Walks - 3 x 40 yards (each arm)
Cardio, GPP, HIIT (See List in Appendix) Sled or Prowler
OPTIONAL DAY 7
OH Squat Variation Max Effort 1RM with 3 sec pause 2-Board Bench Press 1RM, then -20% for 3 Closegrip Bench 8RM
Deadlift from Blocks (Bar at
Knee) 3RM
RDL 3 x 8
Lunges 200m
WEEK 5
Warm Up with OH Squat
Variations Heaving Snatch Balance to OH Squat, work up to 75% of Snatch Back Squat with Belt 3RM (1st rep paused 5 sec), then -10%
for 2 x 3 not paused
Snatch 50% x 3, 60% x 3, 70% x 2, 75% for 2 x 2, 80% x 1, 85% for 2 x 1
Bench Press 3RM (1st rep paused 5 sec), then -10% for 2 x 3 not paused
Wide Goodmorning 4 x 6 (start with around 35% of back squat max)
Walking Lunges 200m
DAY 1
DAY 2
Back Squat 1RM with 3 sec pause (RPE 7)
Clean 50% x 3, 60% x 3, 70% x 2, 75% for 2 x
2, 80% x 1, 85% for 2 x 1 Jerk from Block 1RM, then -20% for 2
Push Press 3RM, then -10% for 3
GPP (See List in Appendix) Sled Work
preferred
Front Squat with Belt 3RM, then -10% for 2 x 3 Bench Press (Add 25-50lb of
Chain and Pause All Reps) 60% for 8 x 3, working up heavy but no misses Deadlift - Paused 2 Sec at
Knee 70% for 8 x 1 (EMOM, working up heavy but not past 90%) Upper Muscular Imbalance
Superset Chest to Bar Pull-Ups - 3 x submaximal reps ssPlate Lateral Raises - 3 x 10 ss Bentover Rows - 3 x 5
Heaving Snatch Balance 1RM with 5 sec pause Front Squat with Belt 1RM (paused 3 sec, RPE 7) Hang Snatch from Power
Position 3RM, then -10% for 2 x 3
Core Muscular Imbalance Unilateral OH Carries with a Fat Grip DB - 3 x 40 yards (each arm)
GPP (See List in Appendix) Sled or Prowler
Work preferred
DAY 4
Low or High Bar Back Squat
with Belt 1RM with 40-60lb of Bands (paused 3 sec), then -20% for 2 x 3 not paused Snatch Max Effort Snatch Pull to Snatch to OH Squat:
1RM
Clean and Jerk Max Effort Clean Pull to Clean to Front Squat to Jerk: 1RM
Jerk Recovery 3RM, then -10% for 3
DAY 5
Thruster or Cluster 1RM (paused 3 sec in bottom), then -25% for 3 not paused
Core Muscular Imbalance Bilateral Farmer Walks - 3 x 40 yards Cardio, GPP, HIIT (See List in Appendix) Sled or Prowler
OPTIONAL DAY 7
Hang Clean from Power
Position 3RM, then -10% for 2 x 3 1-Board Bench Press 5RM
Closegrip Bench 5RM, then -15% for 5+ Deadlift from 6-Inch Blocks 5RM
GHD 3 x 8
Lunges 300m
WEEK 6
Warm Up with OH Squat
Variations Heaving Snatch Balance to OH Squat, work up to 78% of Snatch Back Squat with Belt 3RM (1st rep paused 5 sec), then -10%
for 3 x 3 not paused
Snatch 53% x 3, 63% x 3, 73% x 2, 78% for 2 x 2, 83% for 2 x 1, 88% for 2 x 1
Bench Press 3RM (1st rep paused 5 sec), then -10% for 3 x 3 not paused
Wide Goodmorning 4 x 6 (start with around 38% of back squat max)
Walking Lunges 200m
DAY 1
DAY 2
Back Squat 1RM with 3 sec pause (RPE 8)
Clean 53% x 3, 63% x 3, 73% x 2, 78% for 2 x
2, 83% for 2 x 1, 88% for 2 x 1 Jerk from Block 1RM, then -20% for 2
Push Press 3RM, then -10% for 3
GPP (See List in Appendix) Sled Work
preferred
Front Squat with Belt 3RM, then -10% for 2 x 3 Bench Press (Add 25-50lb of
Chain and Pause All Reps) 60% for 10 x 3, working up heavy but no misses Deadlift - Paused 2 Sec at
Knee 70% for 10 x 1 (EMOM, working up heavy but not past 90%) Upper Muscular Imbalance
Superset Chest to Bar Pull-Ups - 3 x submaximal reps ssPlate Lateral Raises - 3 x 10 ss Bentover Rows - 3 x 5
Heaving Snatch Balance 1RM with 5 sec pause Front Squat with Belt 1RM (paused 3 sec, RPE 8) Hang Snatch from Power
Position 3RM, then -10% for 2 x 3
Core Muscular Imbalance Unilateral OH Carries with a Fat Grip DB - 3 x 40 yards (each arm)
GPP (See List in Appendix) Sled or Prowler
Work preferred
DAY 4
Low or High Bar Back Squat
with Belt 1RM with 40-60lb of Bands, then remove bands and max Snatch Max Effort Snatch Pull to Snatch to OH Squat:
1RM
Clean and Jerk Max Effort Clean Pull to Clean to Front Squat to Jerk: 1RM
Jerk Recovery 3RM, then -10% for 3
DAY 5
Thruster or Cluster 1RM (paused 3 sec in bottom), then -25% for 3 not paused
Core Muscular Imbalance Bilateral Farmer Walks - 3 x 40 yards Cardio, GPP, HIIT (See List in Appendix) Sled or Prowler
OPTIONAL DAY 7
Hang Clean from Power
Position 3RM, then -10% for 2 x 3 1-Board Bench Press 5RM
Closegrip Bench 5RM, then -15% for 5+ Deadlift from 6-Inch Blocks 5RM
GHD 3 x 8
Lunges 300m
WEEK 7
Warm Up with OH Squat
Variations Heaving Snatch Balance to OH Squat, work up to 80% of Snatch Back Squat with Belt 3RM (1st rep paused 3 sec)
Snatch 50% x 3, 60% x 3, 70% for 2 x 2, 77% x 2, 83% x 1
Bench Press Work up to 90% of 3RM for 2 x 3 (1st rep paused 3 sec)
Wide Goodmorning 4 x 6 (start with around 40% of back squat max)
Walking Lunges 200m
DAY 1
DAY 2
Back Squat 1RM with 3 sec pause (RPE 9)
Clean 50% x 3, 60% x 3, 70% for 2 x 2, 77% x
2, 83% x 1
Jerk from Block 1RM, then -20% for 2 x 2
Push Press Work up to 90% of 3RM for 2 x 3
GPP (See List in Appendix) Sled Work
preferred
Front Squat with Belt 3RM, then -10% for 2 x 3 Bench Press (Add 25-50lb of
Chain and Pause All Reps) 60% for 12 x 3, working up heavy but no misses Deadlift - Paused 2 Sec at
Knee 70% for 12 x 1 (EMOM, working up heavy but no misses) Upper Muscular Imbalance
Superset Chest to Bar Pull-Ups - 3 x submaximal reps ssPlate Lateral Raises - 3 x 10 ss Bentover Rows - 3 x 5
Heaving Snatch Balance 1RM with 3 sec pause Front Squat with Belt 1RM (paused 3 sec, RPE 9) Hang Snatch from Power
Position 3RM
Core Muscular Imbalance Unilateral OH Carries with a Fat Grip DB - 3 x 40 yards (each arm)
GPP (See List in Appendix) Sled or Prowler Work preferred
DAY 4
Low or High Bar Back Squat
with Belt 1RM with 40-60lb of Bands, then remove bands and max Snatch Max Effort Snatch Pull to Snatch: 1RM
Clean and Jerk Max Effort Clean to Front Squat to Jerk: 1RM
Jerk Recovery 3RM, then -10% for 3
DAY 5
Thruster or Cluster 1RM (paused 3 sec in bottom), then -25% for 3 not paused
Core Muscular Imbalance Bilateral Farmer Walks - 3 x 40 yards Cardio, GPP, HIIT (See List in Appendix) Sled or Prowler