Conjugate Powerlifting
War Hog Barbell
For those looking to train like the legends that have passed through the halls of conjugate history, look no further. Kyler Barracks is brining a powerlifting program that has conjugate written all over it. Whether you are planning a meet or are looking to increase your big three numbers, this program is for you. This is 13 weeks leading to meet day. While expert athletes will need exact programming, if you are lost and looking to try out conjugate for prep, this will help you. Get your feet in the dark waters and find your tempo with conjugate.
Prep
A
Max Lower Warm Up - WHB Edition
Here is a suggested Warm Up routine. I rarely do the same warm up all the time. Get the joints moving and working. If you have something better please do it. 2 Rounds: 5 Hip CAR Per side 1 Hip IR PAIL RAIL (Stretch for 1 min on first round only. 2nd go straight into the PAIL/RAIL) 10 Hip ER Kinetic Stretch (5 per side of moving through the stretch using the stretched leg. Finish With 1x15-20 of an empty bar of the main movement you are doing first This should take NO LONGER THAN 10 MINUTES.
B
Wide Stance Back Squat - Bow Bar
_ , _ , _ , _ , 3, 3, 3
C
Good Morning
4 x 4
D
Kneeling Cable Leg Extensions
4 x 10
E
Seated Leg Curl
3 x 8
F
Reverse Hyper - Strap
4 x 15
G
Calf Raise
2 x 10
A
Calf Raise - Seated
3 x 20
B
Glute Kickback
3 x 15
C
Hip Flexion Raise - Supine
3 x 10
D
Belt Squat Walk
1 x 3:00
Conditioning
A
Warm Up Upper - WHB Edition
Again warm up how you see fit. At least get the body moving. 2 Rounds: 5 Shoulder CAR Per side 1 Shoulder IR PAIL RAIL (Stretch for 1 min on first round only. 2nd go straight into the PAIL/RAIL) 10 Shoulder Pass throughs Follow with 1x15-20 with just the bar. Below are several examples of the CARs, PAILs/RAILs. Choose one and vary it whenever you feel like. Pay attention to the videos, the effort needs to be very specific. Alter the stretches and movements if you need too (like sitting on a higher surface, or slightly modifying the position to get the movement). The pure movement is more important than copying the video. This should take NO LONGER THAN 10 MINUTES.
B
Barbell Bench Press
_ , _ , _ , _ , 3, 3, 3
C
Barbell Incline Bench Press
2 x MAX
D
Behind the Neck Shoulder Press
4 x 8
E
Dumbbell Tricep Rollback
4 x 8
F
O'Hearn PullDown
4 x 10
G
Cable Lateral Raise
3 x 10
H
GHD Sit-Up
2 x MAX
A
Band Pull-Apart
3 x 50
B
Banded Tricep Pushdown
3 x 100
C
DB Bicep Curls
3 x 8
D
Barbell Shrug
3 x 10
Prep
A
Max Lower Warm Up - WHB Edition
Here is a suggested Warm Up routine. I rarely do the same warm up all the time. Get the joints moving and working. If you have something better please do it. 2 Rounds: 5 Hip CAR Per side 1 Hip IR PAIL RAIL (Stretch for 1 min on first round only. 2nd go straight into the PAIL/RAIL) 10 Hip ER Kinetic Stretch (5 per side of moving through the stretch using the stretched leg. Finish With 1x15-20 of an empty bar of the main movement you are doing first This should take NO LONGER THAN 10 MINUTES.
B
Wide Stance Box Squat - Safety Squat Bar - Band
5 x 5
C
Sumo Deadlift - Deficit
8 x 2
D
45 degree back extension
4 x 15
E
Standing Leg Curl
4 x 15
F
Leg Extension
4 x 15
G
T-Bar Row
3 x 15
H
Donkey Calf Raise
2 x 10
Prep
A
Warm Up Upper - WHB Edition
Again warm up how you see fit. At least get the body moving. 2 Rounds: 5 Shoulder CAR Per side 1 Shoulder IR PAIL RAIL (Stretch for 1 min on first round only. 2nd go straight into the PAIL/RAIL) 10 Shoulder Pass throughs Follow with 1x15-20 with just the bar. Below are several examples of the CARs, PAILs/RAILs. Choose one and vary it whenever you feel like. Pay attention to the videos, the effort needs to be very specific. Alter the stretches and movements if you need too (like sitting on a higher surface, or slightly modifying the position to get the movement). The pure movement is more important than copying the video. This should take NO LONGER THAN 10 MINUTES.
B
Bench Press - Straight Bar - Band
9 x 3
C
30 Degree Incline DB Bench Press
2 x MAX
D
Shoulder Press Machine
5 x 12
E
Dips - Tricep focus
4 x 15
F
Seal Row
4 x 10
G
Lu Raises
3 x 10
H
Wenning Plank
2 x 2:00
Kyler Barracks
Head Coach of War Hog Barbell and current active duty Scout Sniper in the USMC
Conjugate works just like any other program. It's all about what you put into it. If you run this program to the fullest you will see results.
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