New

Conjugate Meet Prep For Raw Powerlifting

Terre Haute Intensity Resistance and Sports Training

Powerlifting

Coach

Brandon Smitley

A 14-week conjugate-based meet preparation program built for the raw powerlifter who wants to step on the platform at their strongest. This program blends max effort and dynamic effort methods with strategic periodization to develop limit strength, bar speed, and competition readiness simultaneously — not sequentially.

Each phase is designed with intention. You'll build a foundation of work capacity and address weak points early, develop explosive power through accommodating resistance, and peak into attempt selection with confidence. Programming accounts for the realities of raw lifting — addressing mobility demands, managing fatigue, and building the specific strength qualities that carry over to squat, bench, and deadlift on meet day.

This isn't a cookie-cutter linear progression that hopes you peak at the right time. The conjugate framework allows you to train multiple strength qualities every single week while systematically driving adaptation toward one goal: the biggest total you're capable of.

Whether this is your first meet or your tenth, the programming meets you where you are with RPE-based autoregulation built into every training session.

$99

Get Conjugate Meet Prep For Raw Powerlifting

Train Every Strength Quality Weekly

Max effort, dynamic effort, and repetition work hit every session, so you never detrain a quality while chasing another.

Peak With Precision

A structured 14-week timeline takes the guesswork out of meet prep so you show up competition-ready, not overtrained or underprepared.

Built-In Autoregulation

RPE-based loading adapts to your daily readiness, keeping you progressing through the demands of a prep cycle without grinding into the ground.

Address Weak Points for a Bigger Total

Strategic accessory selection targets the sticking points that limit your competition lifts so every phase makes you harder to keep down.

Features

Programming 4 days per week

All max effort lower, max effort upper, dynamic effort lower, and dynamic effort upper sessions are provided.

Exercise Video Guidance

Customized videos to guide your training and make execution easy with valuable coaching cues

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell and weight plates // Power Rack // Flat Bench // Resistance Bands // Dumbbells // Cable Machine // 45 Degree Back Extension // Kettlebells

Recommended

Chains // Glute Ham Raise // Standard Gym Equipment // Specialty Bars // Reverse Hyper // Adjustable Bench

Sample Week

Week 1 of 14-week program

Sunday

Week 1 Day 1

Prep

Lower Body Conjugate Warm Up

Foam Roll/Soft Tissue Work - Glutes, Hamstrings, Adductors, Quads, Calves/Feet PRI 90-90 Hip Lift - 5 breaths Couch Stretch - 5 breaths per side Leg Lowering - 8 reps per side Glute Bridge With 5 Sec Hold - 8 reps Rolling Plank - 5 reps per side

Reverse Band SSB Box Squat

3, MAX, MAX

SSB Box Squat

1 x 8

Hack Squat (True Squat)

1 x 8

Glute Ham Raise (GHR)

3 x 10

Single Leg Leg Extension

3 x 15

Decline Single Arm KB Overhead Sit Up

3 x 6

Recovery

Lower Body Conjugate Cool Down

Foam Roll/Soft Tissue Work - Glutes, Hamstrings, Adductors, Quads, Calves/Feet 90-90 PRI Hip Lift - 5 breaths

Tuesday

Week 1 Day 3

Prep

Upper Body Conjugate Warm Up

Foam Roll/Soft Tissue Work - Pecs, Lats, Mid Back PRI 90-90 Hip Lift - 5 breaths Cats/Camels - 10 reps Side Lying Windmills - 8 reps per side Push Up To Downward Dog With Exhale - 5 breaths Band Pull Apart Super Series - 1 round

Bench Press vs Chains

3, MAX, MAX

Swiss Bar Bench Press

3 x 8

SSB JM Press

3 x 10

Decline DB Skull Crusher

3 x 10

Supinated Band Pull Apart

1 x 125

Blast Strap Face Pull

3 x 15

Recovery

Upper Body Conjugate Cool Down

Foam Roll/Soft Tissue Work - Pecs, Lats, Mid Back PRI 90-90 Hip Lift - 5 breaths

Thursday

Week 1 Day 5

Prep

Lower Body Conjugate Warm Up

Back Squat vs Bands

10 x 2

Sumo Deadlift Off Mats/Blocks

1 x 1

SSB Good Morning

1 x 8

Hand Supported Single Leg DB RDL

3 x 12

Lying Leg Curl (Machine)

1 x 100

Standing Band Crunch

3 x 15

Recovery

Lower Body Conjugate Cool Down

Foam Roll/Soft Tissue Work - Glutes, Hamstrings, Adductors, Quads, Calves/Feet 90-90 PRI Hip Lift - 5 breaths

Friday

Week 1 Day 6

Prep

Upper Body Conjugate Warm Up

Reverse Band Buffalo Bar Bench Press

10 x 3

Reverse Band Buffalo Bar Bench Press

1 x 8

Incline DB Bench Press

3 x MAX

Chest Supported DB Row

3 x 10

Supinated Lat Pulldown

3 x 10

Seated Cable Row

3 x 12

Reverse Pec Dec (Machine)

3 x 20

Overhead Band Tricep Extension

3 x 20

Recovery

Upper Body Conjugate Cool Down

Foam Roll/Soft Tissue Work - Pecs, Lats, Mid Back PRI 90-90 Hip Lift - 5 breaths

Coach

Brandon Smitley

Brandon Smitley, MS CSCS USAW CPT, is a world renowned strength coach and athlete for over 15 years. He co-owns Terre Haute Intensity Resistance and Sports Training and has helped develop athletes from youth to the pro level, as well as helping general population clients just move and feel better. He's incredibly passionate about optimizing performance to help you get the most from your training.

Your biggest total is waiting.

You don't need to guess your way to a PR total. 14 weeks of conjugate programming built for the raw lifter — train every strength quality, peak with precision, and step on the platform ready to perform.

Get Conjugate Meet Prep For Raw Powerlifting

FAQs

I've never used conjugate. Is this right for me?

Yes. The program is structured with clear daily objectives and RPE-based loading that meets you where you are. You don't need conjugate experience, but you should have a solid foundation in the squat, bench, and deadlift before starting any meet prep.

I don't have chains or bands. Can I still run this?

Bands are strongly recommended and used throughout dynamic effort work — they're a small investment that makes a big difference. Chains are helpful but not required. At minimum, you need a barbell, rack, bench, and bands to run this effectively.

How many training days per week?

Four days — two upper, two lower, split between max effort and dynamic effort. Recovery/off days are programmed with the same intention as training days. The weekly structure accounts for the fatigue demands of a peaking cycle.

What if my meet isn't exactly 14 weeks out?

If your meet is further out, run a general training block first and start this 14 weeks from meet day. If it's fewer than 14 weeks away, jumping in mid-program removes the foundation that makes the later phases work.

How does this handle attempt selection and meet week?

The final phase tapers volume and transitions into openers so you're not guessing on the platform. Your training gives you objective feedback to inform attempt selection rather than relying on feel during warm-ups.

Will this tell me exact weights for every set?

Max effort and accessory work use RPE-based loading so training adapts to your daily readiness. Dynamic effort work uses specific percentages with accommodating resistance. You get structure where it matters and flexibility where you need it.

Can I add conditioning or cardio alongside this?

Light conditioning like walking or easy cycling on off days is fine. High-intensity work will compete with recovery and undercut your peak. The volume and intensity are designed assuming this is your primary training — respect that.

What if I have an injury going into this prep?

Meet prep isn't the time to train through pain. Minor issues requiring exercise modification are manageable, but significant limitations will undercut a peaking block. Address anything affecting your competition lifts before starting.

Is coaching support included with the purchase?

This is a standalone program with detailed coaching notes, not a coached experience. It doesn't include individualized feedback or form review. If you want hands-on coaching, reach out about online coaching options.

The Proof

Dave Tate

CEO & Founder, Elitefts.com

Verified Athlete

"Brandon Smitley is a part of team "elitefts" and fills the role as one of our Coaches, Sponsors & Authors. This endorsement has been EARNED through the excellent results he has had with his clients and other team members of elitefts.com. We have no doubt Brandon can help take you to the next level."