Guidelines for Strength Conditioning
Using the SuperSlow Protocol

The guidelines as outlined below have been extracted from SuperSlow® - The Ultimate Exercise Protocol by Ken Hutchins. The manual is copyrighted and reproduction or copying of these guidelines is prohibited.

In addition, these guidelines are not meant to be a complete understanding of the SuperSlow protocol. They are to be used by individuals who have been trained in high-intensity strength training by a Certified SuperSlow Instructor.

Materials Needed

• Stop Watch
• Pencil
• Clipboard
• Recording Form

Process

1. Train with a partner, if at all possible, who can reinforce proper form and assist in accurate records on each machine.
2. Keep accurate records - date, weight, time underload, and any other important information which affect this exercise session or any future workouts. e.g. pain, headaches, flu, etc.
3. High-intensity strength training requires no more than two sessions per week. Each workout should involve the entire body, as opposed to splitting the routine into lower and upper body workouts on separate days. Best time between workouts: 72 hours. Minimum time: 48 hours. Muscles grow during rest, not during exercise.
4. Perform no more than 10 exercise machines in any workout. Most workouts should last 20-37 minutes. Some subjects who suffer from medical disabilities may require 30 minutes or more.
5. Keep the body properly aligned and positioned on each machine. Avoid twisting or shifting the torso and trunk during the last repetitions. Good form is more important than more weight. If you lose form, decrease the weight until you perform the exercise properly.
6. Continue each exercise until you inroad. If you have not inroaded by 2 minutes, 40 seconds, finish the exercise with the following criteria:
   • Increase the resistance by 5% at the next workout if your time is between 2 minutes, 40 seconds and 3 minutes.
   • Stop the exercise when you reach 3 minutes.
   • If you have reached 3 minutes and have stopped the exercise, increase the weight between 6% and 10% the next workout.
7. A 10 second positive and a 10 second negative (10/10) is the recommended protocol for time of the repetition cycle. For back patients and other weakened, and/or injured subjects, a 15/15 protocol may be recommended.
8. Completely relax the body parts that are not involved in each exercise. Pay special attention to relaxing the face, hands, and legs. You have been taught correct breathing - always be aware of the proper breathing technique taught to you.
9. Emphasize harder and briefer workouts as progress is made.
10. You should have a Certified SuperSlow trainer take you through a training session as least one time per month to advance your program with different machines, monitor your progress, and make sure you are safe in receiving the maximum amount of strength increase in the time you are exercising.

Here's to more intense, briefer, and safer workouts!!!

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