Conjugate Boot Camp: Training by Samuel Brown in TrainHeroic

Practice Movement and Recovery

Strength & Conditioning, Powerlifting, Strongman, General Fitness
Coach
Samuel Brown

Conjugate Boot Camp is a program designed to introduce athletes to the world of Conjugate Training made famous by the super athletes of Westside Barbell.

You will complete 4 workouts a week that include two Max Effort days, and two Dynamic Effort Days.

You might be thinking that you need fancy bands and chains in order to train in the conjugate style and you are wrong.  I have created a program that you can perform at any commercial gym

m and without the need for chains or bands.

**WARNING** 

This program contains A LOT of volume and requires real mental strength in order to finish.  It is not for the faint of heart.  If you are not willing to commit to the training process in the gym as well as the necessary nutrition and sleep required to grow, then you will not see the results you are looking for.  This program is going to kick your butt and you need to make sure you are recovering each and every week.

If you are quick to switch programs or don't take training seriously this program is not for you.  This program is designed as a right of passage and a way for me to see who is willing to put the work in on their own before contacting me.  Complete it and I know you will be ready for the real deal.

Coach Sam

Features
4 sessions per week
Must use TrainHeroic app to view and log training
Program Training
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Build Strength, Power, and Muscle!
Utilizing the well established training methodology of Dynamic Effort, Max Effort, and Repetition Method to maximize your ability to produce force, build strength, and build the muscle you are looking for.
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No Band/Chain Confusion!
No need to even think about bands or chains with this program. This is the basic template that you can utilize in any commercial gym and with regular equipment and bars. Use this program to understand the basics and build your knowledge of the conjugate training principles.
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Your First Step into Conjugate!
Truly learn the basics of what makes conjugate programming so effective with easy to understand and implement training days. Use this program as a template for your future conjugate training needs!
Features
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Direct Connection!
All new athletes get direct connection to Coach Sam so you start off on the right foot with your program experience!
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Programming 4 days per week
Max Effort, Dynamic Effort, and Repetition Effort work all programmed out for you for the full 12 weeks focusing on build real strength and power!
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Exercise Video Guidance
See how every lift is executed and at what intensity! Take the confusion out of training conjugate with this program!
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Sample Week
Week 1 of 12-week program
Sunday
Max Effort Upper: Week 1 Day 1

A1

Banded Tricep Pushdown

3 x 20

A2

Incline DB Bench Press

3 x 20

A3

Straight Arm Pulldown

3 x 20

B

Floor Press

1 x 1 @ MAX lb

C

Floor Press

3 x 6 @ 70 %

D1

Inverted Row

3 x 15

D2

DB Tricep Extension

3 x 15

D3

DB Side Bend

3 x 15

D4

DB Shrug

3 x 20

D5

DB Bicep Curls

3 x 15

Monday
Dynamic Effort Lower: Week 1 Day 2

A1

Back Extension

3 x 20

A2

Goblet Squat

3 x 20

A3

Sled Drag

1 x 3:00

B

Wide Stance Box Squat

10 x 2 @ 65 %

C

Speed Deadlift

10 x 2 @ 65 %

D1

Bulgarian Split Squat

3 x 15

D2

Back Extension Row

3 x 15

D3

Single Leg Glute Bridge

3 x 15

D4

Banded Lateral Walks

3 x 15

D5

Standing Banded Abs

3 x 25

Wednesday
Dynamic Upper: Week 1 Day 4

A1

Banded External Rotation

3 x 20

A2

10% DB Bench

3 x 20

A3

Band Pull-Apart

3 x 20

B

Speed Bench Press

10 x 2 @ 60 %

C1

Chest-Supported DB Row

3 x 15

C2

Tricep Pushdown

3 x MAX

C3

Side Plank for Reps

3 x 15

C4

Bent Over Rear Delt Fly

3 x MAX

C5

Banded Bicep Curls

3 x MAX

Thursday
Max Effort Lower: Week 1 Day 5

A1

Seated Abductions

3 x 20

A2

Superman

3 x 20

A3

DB Overhead Reverse Lunge

3 x 20

B

Front Squat

1 x 1 @ MAX lb

C

Front Squat

3 x 6 @ 70 %

D1

DB RDL

3 x 15

D2

Physioball Leg Curl

3 x 15

D3

DB Lateral Lunge

3 x 15

D4

Ab Rollout

3 x 12

D5

Chin-Up

3 x MAX

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Join conjugate bootcamp today!

Get really strong utilizing these simple principles and protocols and understand why the strongest lifters in the world run conjugate programming!

Get Conjugate Boot Camp
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FAQs
Do I need any special bars or equipment for this?
Nope! Just a standard gym membership with normal bars will do just fine!
What if I do not know my EXACT percentages for the speed work?
The goal is to focus on force production and technique. Do not get hung up on percentages. It should feel heavy enough where you need to put effort in/remain technically sound, but not heavy enough for it to slow you down.
Can I add Bands or chains if I have them?
Absolutely! You will have to reduce the weight on the bar for dynamic days if you plan to do so.
I am still confused. Do you offer online coaching or consultations?
Of Course! Go to www.practicemovement.com and check out the services that I offer!
Conjugate Boot Camp