Conjugate Strongman

Zaplicki Athletics

Strongman
Coach
Justin Czaplicki

This is a hybrid of a conjugate style program adapted to Strongman. It blends the best parts of a few different styles into something that works great for the competitive Strongman who wants the most bang for their buck.

Sessions are fast paced and very high intensity, but only 3 days per week so there is plenty of recovery time built in. The lifts rotate in such a way that you will keep you fresh for all of your heavy training, while the assistance work drives up your work capacity each week so you're constantly able to do more work in the same amount of time.

This program is definitely not for the faint of heart as it is very intense and requires 100% focus while in the gym. Each session should last no longer than 2 hours when moving through the exercises as intended.

You will need access to all the Strongman implements, as well as some specialty bars.

Clock in and get to work!

$47
Get Conjugate Strongman
benefit-image-0
More work, Less time.
Learn to use you time in the gym more efficiently. I don't think any of us want to spend endless hours in the gym. This program is designed to let you get in a maximal amount of work in a minimal amount of time. Do not make the mistake of thinking that means easy days, or you will not make it through the program. YOU WILL WORK!!
benefit-image-1
Strong, Jacked, Athletic
Mixing up the max effort work with the speed and hypertrophy work allows you to build get stronger while also getting in better shape. You will be breaking PRs, looking better naked, and pushing longer and harder than you have before.
benefit-image-2
More Variety, Less Burnout.
This program will never get boring. The way both the main movements, as well as the assistance work rotate will have you excited for each and every training session. You will also be able to constantly set new PRs based on which implements you're using, which will keep your motivation to continue putting in the hard work super high!
Features
feature-icon
Programming 3 days per week
Rotating max effort, dynamic effort, and repetition work, to get you strong and build slabs of usable meat in the process.
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through app.
Equipment
Required
This is a not a home gym program. You will need access to a well
sample week banner image
phoneMockup
Sample Week
Week 1 of 18-week program
Sunday

A

Cambered Bar Overhead Press

4 x 1

B1

Cambered Bar Overhead Press

MAX, 4, 4 @ 80 %

B2

Lat Pulldown

3 x 10

B3

Overhead Yoke Walks

3 x 50

B4

Medicine Ball Slam

3 x 10

C

Bench Press

10 x 3 @ 50 %

D1

Hammer Strength Low Row

3 x 10

D2

Seated Smith Machine Press

3 x 10

D3

Facepulls

3 x 10

Tuesday

A

Axle Deadlift

5 x 3

B1

Axle Deadlift

MAX, 6, 6 @ 80 %

B2

Russian KB Swing

3 x 20

B3

Offset Farmers Carry

3 x 100

B4

Prowler Push

3 x 50

C

Back Squat

10 x 3 @ 50 %

D1

Reverse Hyper

3 x 10

D2

Single Leg RDL

3 x 10

D3

1-Arm DB Row

3 x 10

D4

Lying Leg Curl

3 x 10

Thursday

A

Log Clean and Press

4 x 6 @ 65 %

B

Log Row

4 x 12

C

Yoke Walk

6 x 50

D

Sandbag Carry

4 x 150

Coach
More from Zaplicki Athletics
coach-avatar Justin Czaplicki

Started competing in Strongman in 2006. In the last 5 years or so I have slowed down a bit on competing and started to shift my focus more into the coaching side of things. It has definitely been a different challenge, which I thoroughly enjoy. Being able to share the knowledge I've gained from others in the sport as well as my own mistakes, so you can make faster progress is the ultimate goal.

closer-image-1
closer-image-2
Strength. Power. Speed. Endurance.

This program is not for the faint of heart. Ever session will be a challenge. You will be sore and tired. You will want to quit. But it will be worth it. If you complete this program with 100% focus and intent, your body will be bigger, stronger, and faste

Get Conjugate Strongman
closer-image-3

More from Zaplicki Athletics

teams
programs
Conjugate Strongman
Join Today!