Conjugate Strength Training for Powerlifters
MyFit Personal Training
PowerliftingCreated for powerlifters based on the MyFit Method, which follows the conjugate strength training system out of Westside Barbell and the Pain Free Performance Training methodology.
The program is complete with 2 Max and 2 Dynamic days, as well as 1 "Strongman" and conditioning day per week. It is proven to build strength and power output, and increase the 3 main lifts (deadlift, back squat, and bench) through variation.
The 5 day a week program is written by Maja Hart, a certified Powerlifting/Conjugate Strength Training coach and owner of MyFit PT and creator of the MyFit Method.
The program contains demo videos, directions for the particular exercise, a specified warm-up, and post-workout stretches.
Dynamic Activation
A
CARS Myofascial release: Foam Roll Glutes for 30 sec each side. Foam Roll Quads for 30 sec each side. Followed by 2 Rounds of: 10 Side Plank Hip Thrust (5 per side) 5 Tempo Squat Plate Press outs (2 sec down, 2 sec in the bottom, and 1 up) 5 per side thoracic spine rotations 10 Wrist rocks 8 Standing I, Y, T 10 Banded Good Mornings 10 Arm forward Jumping Jacks
B
Box Squat
5, 4, 3, 2, 1
C
Stiff Leg Deadlift
4 x 8
D1
Standing Banded Hip Abduction
3 x 10
D2
Single-Leg Landmine RDL
3 x 10
D3
Pause Box Jump
3 x 5
E
Banded Kettlebell Swing
4 x 25
F1
Hamstring, Groin, IT Band Banded Stretch
3 x 0:30
F2
Elevated Pigeon
F3
Kneeling Quad Stretch
2 x 0:30
F4
Puppy Dog Stretch
1 x 1:00
Circuit
A
Begin by foam rolling the following areas for 30 seconds per side: Lats Thoracic Spine Quads CARS Followed by 2 rounds of: 5 Ichworm Push ups 10 Deadbugs 10 Air Squats 10 Banded face pulls 5 Jumping squats
B
Sled Push
Cardio Output
C
Perform 30-90 minutes of low-intensity work (i.e., walking on incline on treadmill, biking, Stairmaster, light jogging, rowing, , etc.). Heart rate should NOT exceed 150 BPM and average around 135.
D1
Standing Forward Fold
1 x 1:00
D2
Puppy Dog Stretch
1 x 1:00
D3
Couch Stretch (Hip Flexors)
2 x 0:30
D4
Pigeon Stretch
2 x 0:30
Circuit
A
Myofascial release: Foam Roll Glutes for 30 sec each side. Foam Roll Quads for 30 sec each side. Foam Roll Hip Flexors 30 sec per side CARS Followed by 2 Rounds of: 5 Inchworm push ups 10 Banded standing pull downs 10 Banded pull aparts 10 Banded pass throughs 10 Dumbbell Strict Press 10 Thoracic Spine rotations (5 per side)
B
Push Press
5, 4, 3, 2, 1
C
Bent Over Barbell Rows
4 x 5
D1
Incline Chest Fly
3 x 10
D2
Arnold Palmer Press
3 x 8
D3
GHD Isometric Reverse Fly
3 x 8
E
Band Pull Apart
1 x 100
F1
Banded Chest and Shoulder Stretch
1 x 0:30
F2
Standing Wall Shoulder Stretch
1 x 0:30
F3
Thread the Needle
1 x 0:30
F4
Wall Lat and Tricep Stretch
1 x 0:30
Dynamic Activation
A
CARS Myofascial release: Foam Roll Glutes for 30 sec each side. Foam Roll Quads for 30 sec each side. Followed by 2 Rounds of: 10 Side Plank Hip Thrust (5 per side) 5 Tempo Squat Plate Press outs (2 sec down, 2 sec in the bottom, and 1 up) 5 per side thoracic spine rotations 10 Wrist rocks 20 sec Lat lacrosse ball roll out (per side) 10 Banded Good Mornings 10 Arm forward Jumping Jacks
B
Back Squat
6 x 4
C
Rack Pull
5 x 5
D1
Pistol Squats on Plates
3 x 5
D2
Weighted Single Leg Calf Raise
3 x 8
D3
DB Windmill
3 x 8
E
Prone Banded Hamstring Curls
3 x 30
F1
Standing Forward Fold
1 x 1:00
F2
Pigeon Stretch
2 x 0:30
F3
Kneeling Quad Stretch
2 x 0:30
Circuit
A
Start with foam rolling the following areas for 30 seconds: Pecs Lats CARs Then complete the following for 2 rounds of: 5 Inchworm push ups 5 Banded single straight arm lat pull downs (per arm) 10 Banded pull aparts with external rotation 5 Arnold presses per arm 10 Clapping Jumping Jacks 5 Med ball slams
B
Banded Speed Bench
9 x 3
C
Inverted Row
5 x 5
D1
Kettlebell Bottoms Up Press
3 x 5
D2
Dumbbell Hex Press
3 x 8
D3
Banded High Pulls
3 x 20
E
Banded Hammer Curls
1 x 100
F1
Banded Chest and Shoulder Stretch
1 x 0:30
F2
Thread the Needle
1 x 0:30
F3
Standing Wall Shoulder Stretch
1 x 1:00
Maja Hart
With over 6 years experience in strength training and group fitness, Maja has coached at a Powerlifting gym and personally trained competitive Powerlifters. She is certified through NASM, Powerlifting/Conjugate Strength Training, USA Weightlifting L2, Pain Free Performance Training, and Pre- and Postnatal specialization and is a 2023 Florida Weightlifting Championship Silver Medalist.
Hadas Cassorla
Florida State 75kg Masters record holder
Verified Athlete"I have been working with Maja for almost 3 months I feel a lot stronger and super supported on my goals. She's really great and really listens to my particular needs to create programming."
A powerlifter increasing her lifts
Verified Athlete"Working with Maja has been one of the best decisions I have ever made for my health and fitness! After years of feeling stagnant in my training, Maja has not only helped me increase my strength but she has given me the tools and encouragement to continue progressing on my own. I came to her terrified to squat more than 100lbs and left with a 185 1RM. 200lbs here I come!!"