Six Super Exercises: Putting the Pieces Together for a Powerful Exercise Program Part 1

Copyright (c) 2008 Anderson Training Systems

When you were growing up, you heard adults telling stories about how they wished that they were this or that age again, and how great it was back in the day. Well, after being in the fitness coaching business for 7 years now, and having seen and used almost every piece of equipment in environments ranging from my parents shop back on the farm to the most pristine commercial facility, I, too, have had a longing to return back to simpler times.

Those simpler times for me are back in 1992 in a small, non-air-conditioned room on the campus of Dakota Wesleyan University. It was the place where I first cut my teeth learning about strength and conditioning. We were all learning what to do and what not to do, but to be perfectly honest, we did not have a clue. Nonetheless, we got pretty impressive results for a bunch of "know-nothings". Since that time, much has changed; however, even more has stayed the same.

And that is exactly how I came full circle to the development of the Super Six concept. The exercises that I have described over the last six months are absolutely nothing new. They were around well before I wrote about them and they will be around long after I am gone. One thing still rings true, however. Whether you are training in a dingy university weight-room or the most beautiful commercial facility, these six exercises WORK.

Just in case some of you have forgotten what the Super Six are, or if you are a new reader and have never heard me refer to such a thing, the Super Six exercises are six core/foundational exercises that should be implemented in some way, shape, or form into 99.9% of training programs. The Super Six consists of the following exercises:

Deadlift

Squat

Bench press

Pull-ups

Rowing

Over-head press Who Should use the Super Six Exercises?

In a word, EVERYONE. There may be some individuals out there who have severe orthopedic conditions or other medical contraindications that prevent them from performing the movements, but if you are a generally healthy human being, there is no reason why you should not be able to perform these exercises, or at least the progressions for these exercises.

These six exercises have many distinguishing properties; however, the one that stands out above all others is that they actually require learning a skill/technique. This characteristic may not be all that desirable to some in this "quick fix, instant gratification" society, but it is this trait that allows these exercises to stand head and shoulders above all others.

Additionally, all six exercises fall into the category of multi-joint exercises and require high levels of inter/intra-muscular coordination. As a result, the quality of the exercise is dramatically increased which optimizes the opportunity to become stronger, more athletic, or leaner. Basically, these six exercises can be adapted to achieve almost any goal because they produce highly usable strength which can be applied to specific athletic events as well as the activities of daily living.