Conjugate AF 12-Week Powerlifting
Conjugate AF
Powerlifting, Strength & Conditioning, General FitnessIf you want to put more weight on your squat, bench, and deadlift you are in the right place. 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. Bands and Chains are 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. 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!
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
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
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
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 Row
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 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.
