The Griffin Strength Conjugate program is based off of a "Westside Barbell" template, but because there is only one Westside we use the term Conjugate. Yes, we know, Concurrent is also an option.

This template is designed to build maximal strength, explosive power, and muscle mass all within the same block of training rather than having a particular block dedicated to each individually. 

Program Consists of:

2 Max Effort Days Upper and Lower - We work up to a heavy single or double efficiently and then move on to accessory work.

2 Dynamic Effort Days Upper and Lower - We use percentages of particular lifts combined with varying accommodating resistance to focus on Rate of Force Development, or moving fast. In some cases we work inside rep ranges that hit a some strength work and some hypertrophy work. We then move on to accessory work. 

1 "Weakness" Day - This day is generally a repetition method day where you are meant to do some work on your personal weak point/s. I write in some movements, but you know your body and wear it needs work more than I do.  

2 Rest Days - You are welcome to be active, but use these to get outside and have fun. Sunday is always a rest day. 

*Plyometrics will be worked into each lower body session generally between 30-60 jumps per week. 

In our Conjugate program we generally run workouts in 3 week waves, meaning your ME (Max Effort) Lower day will look the same for 3 weeks except with the main lift which will change weekly. The same goes for your ME Upper day. Your DE Lower will also look the same for 3 weeks except for the percentages and rep scheme, all of your accessory will be the same. After 3 weeks everything from the Warm up to the Accessory Work changes.

Why keep it the same for 3 weeks?

-We want to avoid accommodation, but we also believe that as our accessory movements get stronger than your main lifts will get stronger. Therefore we are always pushing to add incremental weight to each accessory movement throughout the 3 week wave. If we build up the parts, the whole gets stronger.

Needs:

Power Rack

Drag Sled

Some kind of High/Low Pulley 

Jump Box

Dumbells

Barbell

Sandbag (at least 50lbs)

GHD or Reverse Hyper

Full set of bands or chains (Accommodating Resistance)

Nice to have's:

Belt Squat Machine

Deadlift Platform

Reverse Hyper or GHD