Griffin Strength
Powerlifting, Strength & Conditioning, General FitnessThe 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
Features5 sessions per week
Must use App app to view and log training
Team Training
A1
ATP Box Squat
3 x 25
A2
Seated Banded Hamstring Curl
3 x 35
A3
Reverse Hyperextension (Roller)
3 x 25
A4
Chest Level Band Rotations
3 x 25
B1
DB Box Jump
3 x 8
B2
Band Face Pull
3 x 30
C1
Cambered Bar Box Squat
5 x 10
C2
Sandbag Static Hold
5 x 1:00
D1
Landmine Deadlift
4 x 15
D2
Sled Push
4 x 60
D3
Landmine Anti-Rotation
4 x 20
E
Double KB Swing
1 x 100 @ 35 lb
A1
Hanging Scapular Retraction & Depression
3 x 20
A2
Reverse Shrug
3 x 20
B1
Wide-Grip Lat Pull Down
3 x 25
B2
Hex Press
3 x 25
B3
Push-Up
3 x 25
B4
KB Halo
3 x 40
C
Landmine Row
5 x 12
D
Incline Bench Press
5 x 8
E1
Viking Landmine Press
3 x 12
E2
Sled Row
3 x 15
E3
Ab Wheel
3 x 20
A1
ATP Air Squat
A2
Prone Banded Hamstring Curl
A3
Reverse Hyperextension (Roller)
A4
KB Around the World
3 x 20
B1
1 Step Box Jump
3 x 8
B2
Band Face Pull
3 x 30
C1
SSB Box Squat
8 x 8
C2
Reverse Medball Throw
8 x 5
C3
Standing Cable Abs
8 x 15
A1
Hanging Scapular Retraction & Depression
3 x 25
A2
Reverse Shrug
3 x 25
B1
PRIME Landmine Row
3 x 25
B2
Lying Elbows Out DB Tricep Extension
3 x 25
B3
DB Bench Press
3 x 25
B4
Plank KB Pullthrough
3 x 12
C1
Seated Box Jump
3 x 8
C2
Med Ball Rotational Slam
3 x 20
D1
Incline DB Bench Press
8 x 8
D2
Pull-Up
8 x 10
D3
KB Swing High Pull
8 x 10
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Travis Mason
O Line - East Texas Baptist University
Verified Athlete"Mitch’s workout is tough, but builds tough people. I’ve been working with him for 2 off seasons now, his workouts got me ready not just for my senior football and wrestling season, but college football as well."
Parker Polk
RB - Abilene Christian University
Verified Athlete"Mitch helped me not only transform my body but helped with technique and form that instantly made an impression on my college strength coaches. They were very impressed with my knowledge in the weight room and the work ethic I gained from Mitch’s intense workouts and finishers."
Colt Mercer
QB - West Texas A&M
Verified Athlete"I tore my ACL before my senior season of football but I still wanted to play college football. Mitch helped me to regain my explosiveness and strength in that knee and also gain strength in my other muscles. I wouldn’t be playing college football without him."
Max Livingston
O Line - Dartmouth University
Verified Athlete"I worked with mitch for 2 years and during that time I pushed my limits in the weight room more than I ever thought possible. Mitch’s training is incomparable to any other gym or trainer in the area. I cannot recommend enough Mitch’s training to any high school or colligate athlete."
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Griffin Strength Common Conjugate
Griffin Strength Common Conjugate
Griffin Strength Common Conjugate
