Conjugate AF Powerlifting
Conjugate AF
Powerlifting, Strength & Conditioning, General Fitness, Power Sports , Multi-sportIf you want to put more weight on your squat, bench, and deadlift you are in the right place. The current training plan begins JAN 3, 2022 and the final meet/test day is May 22, 2022.
You will be committing to 4 days/week for at least an hour each training day and will have daily feedback from myself and teammates.
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.
Most exercises have an instructional video to simplify training alone as a beginner or novice.
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 3
C
Hack Squat
4 x 5
D
Walking Lunges
3 x 16
E1
Banded Hamstring Curl
3 x 20
E2
Banded TKE
3 x 20
F
Side Plank Leg Lift
4 x 0:30
Prep
A
Warm up - Circuit (Upper)
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. Increase HR: 6-minute moderate - fast-paced walk OR 3-minute bike, row, skierg are a few examples.. 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, x10 arm circles 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
DB Floor Press
5 x 5
D
1-Arm DB Row
5 x 10
E
Lat Pulldown
3 x 15
F
Tricep Extension Choice
3 x 12
G
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. Lower body: 4 round circuit x25 kettlebell swing x25 air squat x25 face pull x25 hamstring curl
B
Box Squat
10 x 2 @ 35 %
C
Deficit Deadlift
10 x 1 @ 35 %
D
Romanian Deadlift
3 x 10
E1
Leg Extension
3 x 15
E2
Prone Machine Hamstring Curl
3 x 25
F
Hanging Knee Raise
1 x 50
G
Sled Drag
6 x 50
Prep
A
Warm up - Circuit (Upper)
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. Increase HR: 6-minute moderate - fast-paced walk OR 3-minute bike, row, skierg are a few examples.. 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, x10 arm circles Upper body: 4 round circuit x25 face pull x25 incline DB press x25 lat pulldown x25 tricep extension
B
Larson Press / Bent Knee Bench Press
8 x 8 LWP +10lb
C
Dip
3 x MAX
D
Bent Over DB Row
5 x 10
E1
Bent Over Rear Delt Fly
3 x 20
E2
Rope Tricep Extensions
3 x 20
F
DB Farmer's Walk
10 x 30 @ 1:00
Brett Tomboc CPT, CVO
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
When you join a team you’re getting more than programming, you’re joining an online community.
Conjugate AF Powerlifting
Conjugate AF Powerlifting
Conjugate AF Powerlifting
