Conjugate AF 12-Week Powerlifting: Training by Coach Brett Tomboc CPT, CVFO in TrainHeroic

Conjugate AF 12-Week Powerlifting

Conjugate AF

Powerlifting, Strength & Conditioning, General Fitness
Coach
Coach Brett Tomboc CPT, CVFO

If you want to put more weight on your squat, bench, and deadlift you are in the right place. I have been using this system to achieve my own success in powerlifting and have also used it to perform optimally in the tactical setting for over a decade. You will be committing to 4 days/week for at least an hour each training day. It is a conjugate system so the week will be comprised of 2 Max Effort days and 2 Dynamic Effort or Repetition days separated by lower and upper body with a 72 hour split between training the same muscle groups. There is a built in deload week throughout the program to help manage fatigue, though it is important to still auto-regulate on your own. Bands and Chains are recommended but not required, beginners are recommended to follow the program without them first while sticking to prescribed intensity. If you come across an exercise that is uncomfortable, pivot to a similar exercise with a similar movement pattern that better suits you. Recovery is tremendously important, eat properly (preferably at a surplus with this training), drink plenty of water to stay hydrated, Sleep plenty, and practice active recovery on rest days and do the GPP work!

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Increase total! (Squat, Bench, Deadlift)
Combine this 12 week program with the 4 week ConjugateAF Peaking program to test your new max or align the program for a scheduled meet or mock meet.
Features
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your training and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Have your workouts integrated into an easy-to-use app that can track data and increase performance.
Equipment
Required
Barbell // Plates // DB or KB
Recommended
Bands // Chains // Belt Squat // Specialty Bars
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Sample Week
Week 1 of 12-week program
Sunday
Max Effort Lower

Prep

A

Warm up - Circuit (Lower)

Increase HR: 6-minute moderate - fast-paced walk OR 3-minute bike, row, skierg are a few examples... The intent is to increase heart rate and body temperature. Move arms and legs throughout the range of motion to smooth out the joints. If you have been sitting or standing for the last several hours it is important to have the ability to move throughout the ranges of motion you will be working in for the day. Movement/mobility prep: foam roll, lacrosse ball, etc pair these modalities with x10 high knee pulls, x10 hamstring scoops, x10 statue of liberty/quad walk, x10 the world's greatest stretch. Upper body day: 4 round circuit x25 face pull x25 incline DB press x25 lat pulldown x25 tricep extension Lower body day: 4 round circuit x25 kettlebell swing x25 air squat x25 face pull x25 hamstring curl

B

Back Squat

20, 15, 10, 8, 5, 3, 1, 1, 1, 1

C

Romanian Deadlift

4 x 6

D1

Leg Extension

3 x 20

D2

Prone Machine Hamstring Curl

3 x 20

E

Dead Bug

4 x 10

F

Sled Drag

1 x 10:00

Monday
Max Effort Upper

Prep

A

Warm up - Circuit (Lower)

Increase HR: 6-minute moderate - fast-paced walk OR 3-minute bike, row, skierg are a few examples... The intent is to increase heart rate and body temperature. Move arms and legs throughout the range of motion to smooth out the joints. If you have been sitting or standing for the last several hours it is important to have the ability to move throughout the ranges of motion you will be working in for the day. Movement/mobility prep: foam roll, lacrosse ball, etc pair these modalities with x10 high knee pulls, x10 hamstring scoops, x10 statue of liberty/quad walk, x10 the world's greatest stretch. Upper body: 4 round circuit x25 face pull x25 incline DB press x25 lat pulldown x25 tricep extension Lower body: 4 round circuit x25 kettlebell swing x25 air squat x25 face pull x25 hamstring curl

B

Bench Press

20, 15, 12, 10, 8, 5, 3, 1, 1, 1

C

Bent Over DB Row

3 x 15

D1

Band Face Pull

1 x 100

D2

Banded Tricep Pushdown

1 x 100

E

DB Lateral Raise

3 x 20

Wednesday
Dynamic Lower

Prep

A

Warm up - Circuit (Lower)

Increase HR: 6-minute moderate - fast-paced walk OR 3-minute bike, row, skierg are a few examples... The intent is to increase heart rate and body temperature. Move arms and legs throughout the range of motion to smooth out the joints. If you have been sitting or standing for the last several hours it is important to have the ability to move throughout the ranges of motion you will be working in for the day. Movement/mobility prep: foam roll, lacrosse ball, etc pair these modalities with x10 high knee pulls, x10 hamstring scoops, x10 statue of liberty/quad walk, x10 the world's greatest stretch. Upper body: 4 round circuit x25 face pull x25 incline DB press x25 lat pulldown x25 tricep extension Lower body: 4 round circuit x25 kettlebell swing x25 air squat x25 face pull x25 hamstring curl

B

SSB Squat

10 x 2 @ 40 %

C

Deficit Deadlift

10 x 1 @ 40 %

D

Glute-Ham Raise

3 x 10

E

Leg Extension

3 x 15

F

Hanging Knee Raise

1 x 50

G

Sled Drag

6 x 50

Thursday
Dynamic Upper

Prep

A

Warm up - Circuit (Lower)

Increase HR : 6 minute moderate - fast-paced walk OR 3 minute bike, row, skierg are a few examples... Intent is to increase heart rate and body temperature. Move arms and legs throughout the range of motion to smooth out the joints. If you have been sitting or standing for the last several hours it is important to have the ability to move throughout the ranges of motion you will be working in for the day. Movement/mobility prep: foam roll, lacrosse ball, etc pair these modalities with x10 high knee pulls, x10 hamstring scoops, x10 statue of liberty/quad walk. Upper body: 4 round circuit x25 face pull x25 incline DB press x25 lat pulldown x25 tricep extension Lower body: 4 round circuit x25 kettlebell swing x25 air squat x25 face pull x25 hamstring curl

B

Banded Spoto Bench Press

10 x 10 LWP +10lb

C

Incline DB Bench Press

3 x 15

D

Meadows Rows

4 x 12

E

Band Pull-Apart

1 x 100

F

DB Tricep Extension

3 x 15

G

DB Farmer's Walk

10 x 30 @ 1:00

Coach
coach-avatar Coach Brett Tomboc CPT, CVFO

Strength Coach, Veteran, Powerlifter Coach Brett started coaching in 2011 while serving in the infantry out of JBLM, WA. Coach Brett separated from the military in 2016 to pursue a B.S in Exercise Science from MSU. In 2021, Coach Brett graduated from FitOps at the University of Health and Performance and competes in powerlifting while working with high-level coaches and fellow veterans at UHP.

Conjugate AF 12-Week Powerlifting