Conjugate AF 4-Week Peaking Program
Conjugate AF
Powerlifting, Strength & Conditioning, General FitnessBy the end of this 4-week template you will be primed and ready to hit some new personal bests. 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. 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 enough water to stay hydrated, practice positive sleep hygiene, 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. Lower body: 4 round circuit x25 kettlebell swing x25 air squat x25 face pull x25 hamstring curl
B
Deadlift
1 x 1
C
Belt Squat
4 x 6
D
Glute-Ham Raise
4 x 10
E
Leg Extension
4 x 12
F
Reverse Hyperextension
3 x 20
G
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
B
Bench Press
20, 15, 10, 8, 5, 3, 2, 1, 1, 1
C
Dip
3 x MAX
D
1-Arm DB Row
4 x 10
E1
Band Face Pull
3 x 20
E2
DB Lateral Raise
3 x 20
F
Banded Tricep Pushdown
1 x 100
G
Barbell Suitcase Hold
3 x 30
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. Lower body: 4 round circuit x25 kettlebell swing x25 air squat x25 face pull x25 hamstring curl
B
Back Squat
10 x 2 @ 50 %
C
Deadlift
10 x 1 @ 50 %
D
Bulgarian Split Squat
3 x 10
E
Banded Hamstring Curl
1 x 100
F
Reverse Hyperextension
2 x 20
G
Hanging Knee Raise
1 x 100
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
B
Bench Press
9 x 3 @ 45 %
C
Reverse Grip Bench Press
3 x 5
D
Chest-Supported Row
3 x 15
E1
Rope Tricep Extensions
3 x 15
E2
Bent Over Rear Delt Fly
3 x 15
F
Single Arm Farmer Walk
10 x 30
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.
