Conjugate Powerlifting
Fuerza Athletics
Powerlifting, Strength & ConditioningPowerlifting for Longevity
This program is designed to intertwine tried and true training principles with evidence based rehab principles to give you a well rounded program to progress your squat, bench, and deadlift.
If we haven't met yet- Hi!! I'm Dr. Sam and I'm a physical therapist specializing in barbell rehab for the last 5 years. I've been coaching powerlifting for the last two years, and I've rolled the experience I've had rehabbing injured lifters into this program designed for your success.
A program designed to stop common lifting injuries BEFORE they start.
If you're not familiar with the conjugate training method, you're in for a treat! You'll train 4 days per week, with 2 max effort days and 2 dynamic effort days. I've found this style of training to be particularly useful for lifters who feel "stuck" at the higher weights. Whether it's fear, nerves, or form breakdown at your 1 rep max that is holding you back, conjugate training has you addressing that issue EVERY week so we can confront it and move past it.
This program is best suited for beginner to intermediate powerlifters who have access to a gym with specialty barbells, chains, and bands for accomodating resistance. Ideally, you also have reliable spotters for your max effort days as well! NEW lifters (<6months lifting barbells) are encouraged to contact me for individual training before starting this program to learn the program structure and ensure safety with lifts
It is important to remember that while this program aims to lower risk of injury, powerlifting is a sport that demands we push ourselves to our limits every week, and injury-free training is never a guarantee.
A
90/90 Hip Rotation
1 x 10
B
Hip IR Lift Off
2 x 5
C
Hip CARs
2 x 5
D
KB Hip Flexion
2 x 10 @ 15 lb
E
Box Jump
1 x 20
F
Back Squat
6 x 3
G
Black Mini Monster Banded Deadlift
6 x 3
H
Back Attack
I
Single Leg Leg Extension
A
Thoracic Extension on Foam Roller
1 x 1:00
B
Band Pull-Apart
3 x 20
C
Banded Press, standing
3 x 8
D
Bow Bar Bench Press
8 x 2
E
Seal Row
6 x 2
F
Seated DB Shoulder Press
G
Bicep Curl 21s
A
90/90 Hip Pop Ups
1 x 10
B
Banded Good Morning
3 x 20
C
Black Mini Monster Banded Deadlift
1, 2, 2, 2, 2
D
Sandbag Squat
@ 90 lb
E
Hip 4-Way: ABD
F
SL Hamstring Curl, seated
G
Med Ball Sit Up
3 x 20
A
Thoracic Extension on Foam Roller
1 x 1:00
B
DB Fly
2 x 10 @ 5 lb
C
Band Pull-Apart
2 x 20
D
Banded Press, standing
3 x 8
E
Bench Press to 2in Board
1, 2, 2, 2, 2
F
30 Degree Incline DB Bench Press
G
Lat Pulldown
3 x 6 @ 40 lb
H
Cable Overhead Tricep Extension
Dr. Sam Gach, DPT
Hi, I'm Sam and I'm super excited to meet you!! I've been lifting weights for over 10 years and competing in powerlifting for 4 years. I'm a physical therapist specializing in barbell rehab, who uses my knowledge in common lifting injuries to coach active individuals like yourself while minimizing injury risk. I specialize in combining preventative rehab with gym workouts to keep YOU pain free!
If you've made it this far, we hope that means you're considering joining! While powerlifting may be an individual sport, it takes a team to make you GREAT. Let Coach Sam's unique skill set guide the way and let's chase GREATNESS together.
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Ash L.
competitive powerlifter
Verified Athlete"Sam has been coaching me since I first started lifting, now 2 years and 2 powerlifting meets later, I'm squatting 215lbs and deadlifting 270lbs!"
When you join a team you’re getting more than programming, you’re joining an online community.
Conjugate Powerlifting
Conjugate Powerlifting
Conjugate Powerlifting
