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.
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
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
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
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
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 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.
Get stronger using the conjugate system, specifically for raw powerlifting.
Start My 7-Day Free TrialCEO & 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."
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.""
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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