The Effortless Superhuman Protocol
Train less, achieve more
The Effortless Superhuman Protocol is a training protocol developed by Barry Ross that focuses on reducing the irreducible and achieving maximum strength and speed with minimal time under tension. The protocol consists of a series of exercises, including dynamic stretching, bench press, deadlifts, and core exercises, that are designed to be completed in under 60 minutes with less than 5 minutes of time under tension.
- Reduce the irreducible to achieve maximum strength and speed
- Minimize time under tension to reduce injury and improve recovery
- Focus on exercises that work multiple muscle groups at once
- Dynamic StretchingPerform dynamic stretching exercises, such as over-unders, to prepare the muscles for exercise.Pro tipFocus on proper form and technique to get the most out of the exercisesWarningAvoid bouncing or forcing the muscles beyond a comfortable range of motion
- Bench Press or Push-upsPerform either bench press or push-ups, focusing on proper form and technique.Pro tipUse a weight that allows you to complete the given number of reps with proper formWarningAvoid arching the back or using momentum to lift the weight
- DeadliftsPerform deadlifts, focusing on proper form and technique, and dropping the weight at the top of the kneecaps to avoid hamstring injuries.Pro tipUse a weight that allows you to complete the given number of reps with proper formWarningAvoid rounding the back or using momentum to lift the weight
- Core ExercisePerform a core exercise, such as the Torture Twist, to improve core strength and stability.Pro tipFocus on proper form and technique to get the most out of the exerciseWarningAvoid using momentum or jerking the body to complete the exercise
Allyson Felix, a world-class sprinter, used the Effortless Superhuman Protocol to improve her strength and speed, resulting in numerous championships and records.
Skyler McKnight, a football player, used the Effortless Superhuman Protocol to improve his strength and endurance, resulting in a starting position on his team.
The protocol was developed by Barry Ross, a coach who has worked with numerous elite athletes, including Allyson Felix. Ross's approach is based on the idea that traditional training methods often focus on unnecessary exercises and excessive time under tension, which can lead to injury and decreased performance.