New

Conjugate Strength Training for Powerlifters

MyFit Personal Training

Powerlifting
Coach
Maja Hart

Created 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.

benefit-image-0
Strength Building
Increase your deadlift, back squat, and bench through a proven system developed using the Westside Barbell conjugate method.
benefit-image-1
Focus on Pain Free Performance
Proper dynamic warm-up and cooldown are as crucial as the strength training session itself, and this program includes a focused and targeted movements to help you prepare for those big lifts.
benefit-image-2
Support from an Experienced Coach
As the creator of the MyFit Method, coach Maja will be there alongside you as you train, by being available for direct communication via the Train Heroic messenger. Contact when you need tips, direction, or encouragement.
Features
feature-icon
Access to your coach
Coach who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 5 days per week
Daily strength, warm-up, cool down, and skill training that’s accessible and challenging for intermediate powerlifting athletes.
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 coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Squat Rack // Plates // Dumbbells // Kettlebells // Bench // Hex Bar // Foam Roller // Bands // Chains
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
Conjugate Strength: Week 1 Day 1

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

Monday
Strongman and Conditioning: Week 1 Day 2

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

Tuesday
Conjugate Strength: Week 1 Day 3

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

Wednesday
Conjugate Strength: Week 1 Day 4

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

Thursday
Conjugate Strength: Week 1 Day 5

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

Coach
coach-avatar 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.

The Proof
verified-athlete-avatar 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."

verified-athlete-avatar Cherise Farmer

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!!"

Conjugate Strength Training for Powerlifters