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Conjugate Training For Raw Powerlifting

Terre Haute Intensity Resistance and Sports Training

Powerlifting, Strength & Conditioning
Coach
Brandon Smitley

Conjugate training has been around for a long time. Thanks to Louie Simmons the strength community as a whole has grown greatly. I've been lucky enough to train with Louie, and be invited there multiple times in 2012. I used this time to soak things in, and grow as a coach. This lead me to joining Team Elitefts with Dave Tate and his group of athletes and coaches. Learning from Dave Tate, Matt Wenning, JL Holdsworth, Bob Youngs, and multiple other Westsiders helped me grow and shape the conjugate training that I've adapted towards the raw powerlifter.

Personally, I went on to hit multiple all-time world records using this exact system. I've worked with dozens of remote coaching clients using the conjugate system, and even help lifters in my gym maximize the system to help them put together their best totals.

If you're wanting to hit new PR's, learn something about the system, and firsthand grow your total while training smart..this programming is for you.

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Support When You Need It
Think you'll have questions? Want to know the method to the madness or why we're doing something? Don't worry, I've got you.
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In The Trenches
I've used the conjugate system in a raw powerlifting setting for a decade. I used this system to break multiple all-time world records, as well has having a master's degree in strength and conditioning. If you're wanting to truly understand the system and get results, I promise you, you'll get them.
Features
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Access to ME!
Want to talk strength, size, and training with a real strength coach? Don't worry, I'm right here with you.
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Programming 4 days per week
In general, programming will be 4 days per week - 2 upper body and 2 lower body days. There will be an optional GPP/accessory day as well.
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Exercise Video Guidance
Almost every exercise will be ME showing you how to perfectly execute each and every rep. Leave no doubt in your execution.
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Detailed, expert instruction
With over a decade of coaching and programming for elite powerlifters and strength athletes, you'll have all the coaching cues you could need.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. We'll push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Rack // Dumbbells // Plates // Bands // Utility Bench
Recommended
Specialty Bars // Cable Machine // GHR // Reverse Hyper // Machines // Chains
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2022-5-2

A

Front Squat

3 x 5

B

Pause Squat

3 x 6

C

Walking Lunges

3 x 10

D

Heels Elevated Goblet Squat

3 x 15

E1

Cable Pull Through

3 x 15

E2

Stir The Pot

3 x 8

Monday
2022-5-3

A

Floor Press

4 x 5

B

Close Grip Floor Press vs Chains

3 x 8

C

Dips

3 x 12

D1

DB Skull Crusher

3 x 12

D2

DB Lateral Raise

3 x 15

E1

Band Tricep Pressdown

1 x 80

E2

Seated Bent Over Rear Delt Raise

3 x 25

Wednesday
2022-5-5

A

SSB Box Squat vs Bands

5 x 5 @ 40 %

B

Conventional Rack Pull

3 x 3

C

GHH/Back Extension Off GHR

3 x 10

D

Hand Supported Single Leg DB RDL

3 x 15

E1

Leg Extension (Machine)

3 x 20

E2

Hanging Leg Raise

3 x MAX

Thursday
2022-5-6

A

Swiss Bar Bench Press vs Bands

10 x 3 @ 40 %

B

Swiss Bar Bench Press vs Bands

1 x 10

C

Slight Incline DB Bench Press

3 x 10

D

Chin Up

3 x MAX

E

Chest Supported DB Row

3 x 12

F

Chest Supported Row (Machine)

3 x 12

G1

Straight Arm Lat Pulldown

3 x 15

G2

Reverse Pec Dec (Machine)

3 x 20

Friday
2022-5-7

A

Lying Leg Curl (Machine)

3 x 30

B

Reverse Sled Drag

4 x 50

C1

Push Up

4 x MAX

C2

Blast Strap Inverted Row

3 x 15

D1

DB Bicep Curl

2 x 25

D2

Band Tricep Pressdown

2 x 25

Coach
coach-avatar Brandon Smitley

Coach Brandon is a world record holding powerlifter, strength coach, and personal trainer based out of Indiana. He is committed to helping you with a no BS approach to getting better, whether that be at sports or being a bad ass in the weight room or on the platform.

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Let's Do This.

Get stronger using the conjugate system, specifically for raw powerlifting.

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FAQs
Who Is This For?
If you're looking to learn more about the conjugate system, see how it applies to raw lifting, and improve your powerlifting performance...this is the program for you.
Can I Do This In A Commercial Gym?
While it would be ideal to be training in a good, hardcore training facility, if you're in a standard commercial gym, you can 100% get this done. I give you options to substitute, or you can shoot me a message and I'll help ya out on how to modify things.
Will This Work For A Meet Prep?
The blunt answer is, it depends. I would suggest using this more in an off-season based approach for 8-12 weeks. If you know you're getting ready for a meet, shoot me a message and I'll try to help guide you the best I can.
Can I Start Whenever?
You certainly can. While it would be most ideal to start at the beginning of training cycles, this is one nice thing about the conjugate system. The sooner you start, the better. When you join, feel free to message me and I'll make suggestions on how to build into the program appropriately.
The Proof
verified-athlete-avatar Dave Tate

CEO & Founder, Elitefts.com

Verified Athlete

"Brandon Smitley is part of team “elitefts” and fills the role as one of our Coaches, Sponsors and 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."

verified-athlete-avatar Michael Tanner

Founder & President, Purdue Barbell

Verified Athlete

""All of his programming and coaching is rooted in science, but, more importantly, has been tested in the trenches by himself and at least several of his clients. I look forward to continuing my relationship with Brandon, both as an athlete myself, but also as the leader of Purdue Barbell.""

verified-athlete-avatar Wil Fleming

Owner, 1Kilo

Verified Athlete

""Brandon is one of the best young coaches in the country. He has taken his experience as one of the best powerlifters in the world, and applied that dedication to helping others.""

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Conjugate Training For Raw Powerlifting
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Conjugate Training For Raw Powerlifting
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Conjugate Training For Raw Powerlifting
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Conjugate Training For Raw Powerlifting