Wave 1 of Conjugate Athletics is a specialized eccentric GPP wave, honing in on lower-pull primary movements. It features RDLs and DB bench press as its core max effort exercises, seamlessly integrated with dynamic effort sessions using bands to amplify explosive power. This meticulously structured 4-week cycle includes three weeks of wave loading periodization, culminating in an exit-testing week to measure your progress and gains.
Pillar Prep
A
Lower Body Pillar Prep
Foam Roll: Full Back, Glutes/Hips, Calves LAX BALL: Lats, Piriformis, Hamstrings Mobility: 90/90 Base Hip Opening Sequence
B1
Mini Band Quadruped Fire Hydrants
2 x 15
B2
FRC: SLDL Hip CAR's
2 x 4 @ 3
B3
Swiss Ball Pike Up to Reverse Rollout
2 x 8
C1
Static Glute Bridge
3 x 30
C2
Heiden Rebounds
3 x 3
C3
Vipr SLDL + Loaded Hip-Lock Reach
3 x 4
C4
Single Leg Broad Jump & Land
3 x 3
D1
Eccentric Isometric BB RDL
3 x 3 @ 50, 60, 70 %
D2
Kneeling Jump
3 x 4
E1
Hang Clean High Pull
2 x 4
E2
Hang Power Clean
2 x 3
E3
Hang Squat Clean
2 x 2
F1
Barbell RDL
5, 5, 3, 3
F2
FRC: Straight Leg Hip Flexor CAR's
3 x 4
G1
Barbell RDL
3 x 1 @ MAX lb
G2
Broad Jumps
3 x 2
H1
Single Leg Rack Pulls
3 x 6
H2
KB Goblet Cossack Squat
3 x 4
I1
Swiss Ball Plank Rollout
3 x 10
I2
Swiss Ball Plank Kick Through
3 x 5
J1
RFE SS 2-KB Front Rack
3 x 10
J2
Adductor Side Plank (ground)
3 x 15
K
Swiss Ball Hamstring Curl
1 x 100
L
Rowing
6 x 15 @ 120
M
Legs Up The Wall Flexibility Routine
1 x 1 @ 5:00
Pillar Prep
A
Upper Body Pillar Prep
Foam Roll: T-Spine, Lats, Pec Major LAX Ball: Traps, Pec Minor, Triceps Mobility + Scap Activation: Banded Shoulder Mobility
Shoulder Hanging Period
B
Perform each hanging variant for the prescribed timeframe. Accumulate a total of 3 minutes spent hanging. Hollow Body Hold (x30s) Scapular Circles (x30s ea. direction) Single Arm Passive Hang (x30s ea. arm)
C1
Depth Drop Plyo Pushup
2 x 6
C2
Stick Mobility: Ninja Flow (Progression 4/5)
2 x 30
D1
Eccentric DB Bench Press
3 x 3 @ 50, 60, 70 %
D2
KB Bent Press
3 x 3
E1
Snatch Grip (BTN) OH Strict Press
2 x 5
E2
Push Press
2 x 4
E3
Power Clean + Power Jerk
3, 3, 2
F1
DB Bench Press
5, 5, 3, 3
F2
KB Arm Bar
3 x 30
G1
DB Bench Press
3 x 1
G2
Clapping Push-Up
3 x 6
H1
Chin-Up
3 x 6
H2
Dips (Eccentric Lowering)
3 x 6
I1
Deadbug KB Pullover
3 x 12
I2
Single Leg Pike Pulses
3 x 15
I3
Plate Pinch Grip Hold
3 x MAX
J1
Chest-Supported DB Row
3 x 15
J2
KBBU Single Arm Floor Press
3 x 10
J3
Band Pull-Apart
3 x 30
J4
Seated Superband Lateral Raise
3 x 30
Anaerobic ESD
K
Anaerobic Lactic
Perform each exercise with a work interval of: 30s (1:3 ratio), followed by a rest interval for each exercise of: 90s (3:1 ratio). Tactical KB Snatch Alternating KB Gorilla Row Pushup 4 rounds
L
Superband Shoulder Mobility (Kelly Starrett)
1 x 5:00
A
Superband Shoulder Mobility (Prehab Guys)
1 x 5:00
B1
Half-Kneeling Banded Face Pull to Y-Press
3 x 12
B2
Yates Row
3 x 10
B3
DB Shrug
3 x 12
B4
Standing Plate OH Raise
3 x 12
C1
Incline DB Bench Press
3 x 10
C2
DB Fly
3 x 15
C3
Barbell Bicep Curl
3 x 12
C4
Seated BB French Press
3 x 12
D1
Ab Wheel
3 x 10
D2
Hanging Knee Raise
3 x 15
D3
Incline BB Tricep Extension
3 x MAX
D4
Chest-Supported DB Row
3 x 12
E1
Stick Mobility: Monkey Hang
2 x 1:00
E2
Stick Mobility: T-Spine Slider Rotations
2 x 4
Pillar Prep
A
Lower Body Pillar Prep
Foam Roll: Full Back, Glutes/Hips, Calves LAX BALL: Lats, Piriformis, Hamstrings Mobility: Slantboard Jefferson Curl
B1
SLDL + Medball OH Reach
2 x 4 @ 2
B2
Spring Ankle Position #1 (Level 1 Load: BW)
2 x 30
B3
Pogo Ankle Hops
2 x 30
C1
RDL Drop Catch
3 x 6
C2
Mini Band Bird-Dog + KB Pull-Through's
3 x 5
D1
Eccentric Stiff Leg Deadlift
3 x 4 @ _ , _ , 70 %
D2
Russian KB Swing
3 x 10
E
Banded RDL (Platform)
10 x 2 @ 75 %
F
Banded Rack Pulls
8 x 2 @ 75 %
G1
SLDL (Contralateral Loading)
4 x 6
G2
SLDL Continuous Jumps
4 x 6
H1
Swiss Ball Tall Kneeling (Base)
3 x 60
H2
Full Kneeling Rotational Propulsive LIFT
3 x 10
H3
Supine PSOAS March (Hip Flexed)
3 x 10
I1
Glute-Ham Raise (Negatives Only)
2 x 4 @ 5
I2
TRX Hamstring Runner
2 x 5
J1
KB Goblet Lateral Box Squat
3 x 6
J2
RFE Oscillatory Split Squats
3 x 4 @ 5
K1
KB Goblet Slider Lateral Lunges
2 x 10
K2
Swiss Ball SL Leg Curl
2 x 25
ATP-PC ESD
L
ALactic ESD (ATP - PC)
Heavy Sled Push: 10s (1:9 Ratio) Recovery: 90s (9:1 Ratio wk 1: 6 rounds wk 2: 7 rounds wk 3: 8 rounds
M
Legs Up The Wall Flexibility Routine
1 x 1 @ 5:00
Pillar Prep
A
Upper Body Pillar Prep
Foam Roll: T-Spine, Lats, Pec Major LAX Ball: Traps, Pec Minor, Triceps Mobility: Banded Shoulder Mobilizations
Movement Prep
B
Upper Body Movement Prep
Complete the upper body movement prep circuit in the order that it is prescribed. Prone DB Snow Devils (x15) Half-Kneeling KBBU Windmill (x6 ea.) Mini Band Shoulder Ext. Rotation (x20) Repeat if desired.
C1
Sternum Chin-Up
3 x 6
C2
Inverted Single Arm Row & Reach
3 x 5
D1
Eccentric DB Bench Press
3 x 4 @ _ , _ , 70 %
D2
Supine Med Ball Chest Pass
3 x 6
E
Banded DB Bench Press
10 x 3 @ 75 %
F
Hang Clean High Pull
8 x 3 @ 75 %
G1
Eccentric Chin-Ups
4 x 6
G2
Dips (Eccentric Lowering)
4 x 6
H1
Tall Kneeling Rotational MB Throws
3 x 10
H2
Base Rotational-Stability CHOP
3 x 10
H3
Tall Plank KB Pull Through
3 x 8
I1
Seated Chest Press
2 x 12
I2
Lat Pulldown
2 x 12
J1
1-Arm DB Row
3 x 15
J2
Prone Incline DB Front Raise
3 x 25
J3
DB Floor Press
3 x 15
J4
Seated Superband Lateral Raise
3 x 25
Lactic Tolerance ESD
K
Anaerobic Lactic
Perform the circuit with a continuous work interval (no deliberate rest intervals). Minimal rest in-between exercises while transitioning. Superband Pushup (amrap) Lat Pulldown (amrap) DB Farmers Carry (2 min) 3 Rounds for conditioning
L
Superband Shoulder Mobility (Kelly Starrett)
1 x 1 @ 5:00
A
Superband Shoulder Mobility (Prehab Guys)
1 x 5:00
B1
Half-Kneeling Banded Face Pull to Y-Press
3 x 12
B2
Yates Row
3 x 10
B3
DB Shrug
3 x 12
B4
Standing Plate OH Raise
3 x 12
C1
Incline DB Bench Press
3 x 10
C2
DB Fly
3 x 15
C3
Barbell Bicep Curl
3 x 12
C4
Seated BB French Press
3 x 12
D1
Ab Wheel
3 x 10
D2
Hanging Knee Raise
3 x 15
D3
Incline BB Tricep Extension
3 x MAX
D4
Chest-Supported DB Row
3 x 12
E1
Stick Mobility: Monkey Hang
2 x 1:00
E2
Stick Mobility: T-Spine Slider Rotations
2 x 4
M.S., CSCS, USAW, USATF, EXOS, FRC 10-years of coaching experience, 20 years of training experience for sports/event-prep.
RDL's are not the sexiest Max Effort lift, but take the time to develop your strict hinge and watch your numbers skyrocket with the traditional power lifts as well as the olympic lifts.
Get Conjugate Athletics: Wave 1Wave PR: #405 RDL 1RM
Verified Athlete"My lifetime PR with this program is a #405 strict hinge Romanian Deadlift. I've used this training wave countless times as a fundamental GPP training period for sports performance and weight training."