Conjugate GPP Block 1
Train Capable
General Fitness, Powerlifting, Tactical / MilitaryBuild the foundation. Develop strength. Train for capability.
Conjugate GPP: Block 1 introduces a structured approach to developing maximal strength, explosive power, muscular endurance, and general physical preparedness through the principles of conjugate training.
Built around the Max Effort, Dynamic Effort, and Repeated Effort methods, this four-week introductory block establishes the foundation for continued development through progressive training blocks.
Each week includes four training sessions:
Day 1 Max Effort Upper: Develop maximal upper-body strength through heavy compound movements and supplemental exercises.
Day 2 Dynamic Effort Lower: Develop explosive lower-body strength, movement speed, and posterior-chain performance.
Day 3 Max Effort Lower: Improve maximal lower-body force production through heavy squat and deadlift variations.
Day 4 Dynamic Effort Upper: Improve upper-body explosiveness, pressing speed, and muscular endurance.
Accessory training and GPP work are incorporated throughout the week to develop muscular balance, structural resilience, and conditioning alongside the primary strength and power objectives.
Who is this for?
Intermediate to advanced trainees seeking a structured, performance-oriented approach to strength and conditioning without specializing exclusively in powerlifting.
What to expect
Block 1 establishes a foundation of training volume, technical consistency, and exposure to the conjugate methods. Subsequent blocks can build upon this foundation through progressive loading, exercise variation, and increasing performance demands.
This is the starting point of a continuing training system not a standalone four-week challenge.
TRAIN CAPABLE
Train for capability. Program with intent.
A
Bench Press
3 x 3 @ 8.5, 9, 10
B
Close Grip Bench Press
4 x 6 @ 8
C
Chest-Supported DB Row
3 x 10 @ 8
D
Seated DB Press
3 x 10 @ 7
E
Band Face Pull
3 x 20 @ 7
F
Tricep Pushdown
3 x 20 @ 7
G
DB Farmer's Walk
4 x 40
A
Box Jump
4 x 3
B
Box Squat
10 x 2 @ 60 %
C
Deadlift
6 x 1 @ 60 lb
D
DB Reverse Lunge
3 x 8 @ 7
E
Romanian Deadlift with DB
3 x 10 @ 7
F
Hanging Knee Raise
3 x 12
G
Sled Sprints
6 x 20
A
Medicine Ball Chest Pass
4 x 3 @ 20 lb
B
Bench Press
9 x 3 @ 60 %
C
Incline DB Bench Press
3 x 10 @ 8
D
Pull-Up
3 x 6 @ 6-10
E
DB Lateral Raise
3 x 12 @ 7
F
Hammer Curl
3 x 12 @ 7
G
Banded Tricep Extension
3 x 20
H
Assault Bike
8 x 0:08
A
Deadlift
3 x 3 @ 8, 9, 10
B
Front Squat
3 x 6 @ 8
C
Bulgarian Split Squat
3 x 8 @ 8
D
Lying Leg Curl
3 x 12 @ 7
E
Plank
3 x 0:40
Josh Berenbach
Strength and conditioning coach with over a decade of professional experience in collegiate athletics and tactical human performance. Holding an M.Ed., CSCS, RSCC, and ATC, my background includes developing and implementing performance programs for a multitude of athletes from athletics to special operations personnel.