Griffin Strength Conjugate: Training by Mitch Griffin in TrainHeroic

Griffin Strength

Coach
Mitch Griffin

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. We then move on to accessory work. 

1 Restoration Day - This day does not use any barbell movements, but rather odd object carries or walks along with trunk work. 

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

Features
4 sessions per week
Must use TrainHeroic app to view and log training
Team Training
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Programming 4 days per week
2 Strength Days - Upper/Lower 2 Speed Days - Upper/Lower Daily volume Meathead Conditioning
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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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Exercise Video Guidance
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Equipment
Recommended
Squat RackBarbell - OlympicSafety Squat BarCambered BarFootball BarDuffalo or Bowed BarATP or version of Belt SquatBands varying strengthsDumbellsLat Pull Down tower or like piece of equipment w/ varying attachments
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Griffin Strength Conjugate: 2019-3-4

A1

Walking Lunges

4 x 50

A2

DB RDL

4 x 25

A3

Reverse Hyperextension

4 x 25

B

Anderson Squat

7 x 1 @ _ , _ , _ , _ , _ , _ , MAX lb

C

Depth Jump

1 x 25

D

Good Morning

4 x 8 LWP +10lb

E

Stiff Leg Deadlift

4 x 12

F

Forward Sled Drag

1 x 10:00

G

Reverse Hyperextension

3 x 33

Monday
Active Restoration

A1

Wide Stance ATP March

4 x 50

A2

Band Pull-Apart

4 x 25

A3

Low Bar Push Ups

4 x 25

A4

American KB Swing

4 x 25

B

Turkish Get Up

5 x 10

Tuesday
ME Upper

A1

Shoulder Width Grip Lat Pull Down

4 x 25

A2

EZ Bar Cable Tricep Extensions

4 x 25

A3

DB Military Press

4 x 25

B

Depth Plyo Push-Up

3 x 5

C

Bench Press

7 x 2 @ _ , _ , _ , _ , _ , _ , MAX lb

D1

Pendlay Row from Blocks

4 x 8 LWP +10lb

D2

Supine Grip Seated Cable Row

4 x 8 LWP +10lb

E1

Banded Close Grip Bench Press (#60)

4 x 8 LWP +10lb

E2

Cable Straight Bar Tricep Push Down

4 x 12

F

Tricep Rope Pulldowns

1 x 100 @ 50 lb

Wednesday
Dynamic Effort Lower

A1

ATP Air Squat

4 x 25

A2

Reverse Hyperextension

4 x 25

A3

Lying Leg Raise On Bench

4 x 25

B

Seated Box Jump

1 x 25

C1

Speed Box Squat (25% Band Tension)

8 x 2 @ 55 %

C2

Speed Sumo Deadlift (25% Band Tension)

7 x 3 @ 55 %

D

Narrow Stance ATP March

3 x 3:00

E

Single Leg Reverse Hyper

3 x 25

F

Sled Pull-Through

1 x 10:00

Thursday
Griffin Strength Conjugate: 2019-4-5

A

Rest

Friday
Griffin Strength Conjugate: 2019-3-9

A1

Supine Grip Lat Pull Down

4 x 25

A2

V-Grip Tricep Press Down

4 x 25

A3

30 Degree Incline DB Bench

4 x 25

B

Speed Bench Press - Bands

8 x 3 @ 55 %

C

Wide-Grip Lat Pull Down

3 x 30 LWP +10lb

D1

Skull Crushers

4 x 12 LWP +10lb

D2

1 Arm Straight-Arm Pulldwon

4 x 12

E1

Bench Lock-outs

4 x 15 LWP +10lb

E2

Pull-Up

4 x 8

Coach
coach-avatar Mitch Griffin

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Griffin Strength Conjugate
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Griffin Strength Conjugate
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Griffin Strength Conjugate
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Griffin Strength Conjugate