Pinnacle Performance Fitness

Coach
Dan Bradley

The Conjugate Method: A Breakdown

Overview:
The Conjugate Method is a powerlifting training program that focuses on enhancing performance in key exercises such as Squat, Bench Press, and Deadlift. The method employs two main types of workouts - dynamic effort and maximum effort - for both upper and lower body regions. Adequate recovery is ensured by scheduling a 72-hour interval between maximum and dynamic training for the same body part. Each workout session consists of 4-6 exercises to target specific muscle groups effectively.

Training Structure:

  1. Dynamic Effort Lower Body: Targeting lower body strength with explosive and fast-paced movements.
  2. Dynamic Effort Upper Body: Focused on upper body strength, using dynamic and speedy exercises.
  3. Maximum Effort Lower Body: Concentrating on lower body strength by challenging it with heavy loads.
  4. Maximum Effort Upper Body: Prioritizing upper body strength through heavy resistance exercises.

Note: The Conjugate Method emphasizes proper recovery and employs a well-rounded selection of exercises to optimize overall strength and performance.

Features
1 sessions per week
Must use App app to view and log training
Program Training
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Sample Week
Week 1 of 4-week program
Monday
Maximum Effort Bench Day

A1

Band Face Pull

2 x 10

A2

Banded Straight Arm Pulldown

2 x 10

B

Fat Gripz Floor Press

8, 6, 3, 3, 3, 3, 3, 3, 3, MAX

C

Skull Crushers

4 x 8

D

Inverted Row

4 x 10

E

Lying Leg Raise On Bench

4 x 20

Wednesday
Maximum Effort Squat/Dead Day

A1

Squat Stretch

2 x 1:00

A2

Banded Shoulder Dislocations

2 x 10

B

Paused Box Squat

8, 6, 3, 3, 3, 3, 3, 3, 3, MAX

C

Romanian Deadlift (RDL)

4 x 8

D

Calf Raise

4 x 20

E

Landmine Rotations

4 x 20

Friday
Speed Bench Day

A1

Band Face Pull

2 x 10

A2

Banded Straight Arm Pulldown

2 x 10

B

Close Grip Bench Press

9 x 3 @ 45 %

C

Tricep Pushdown

4 x 8

D

Bent Over Row

4 x 10

E

Lying Leg Raise On Bench

4 x 20

Saturday
Speed Squat/Deadlift Day

A

Squat Stretch

2 x 10

B

Box Squat

8 x 2 @ 45 %

C

Deadlift

6 x 1 @ 65 %

D

Hip Thrust

4 x 8

E

Sit-up

4 x 20

Conjugate Method Cycle 1