Few powerlifting programs have produced legendary strength gains like the Conjugate Method. One of the most renowned strength programs globally, the Conjugate Method was introduced to powerlifting by Louie Simmons of Westside Barbell.
This application caters to athletes ranging from beginners to advanced levels who wish to follow the classical 16-Week Conjugate Method program comprising four training days per week.
The program is organized as follows:
- Monday: Max Effort Lower
Exercises similar to the squat or deadlift are performed up to a 1-3 rep max, such as various forms of the box squat, rack pull, deficit deadlift, and good mornings. These exercises are consistently rotated on a weekly basis.
- Wednesday: Max Effort Upper
Activities akin to the bench press are executed up to a 1-3 rep max, including variations like the board press, floor press, close grip bench press, and rack press. Similar to lower body training, these exercises are altered weekly.
- Friday: Speed Squat
On speed squat days, wide stance box squats are employed to focus on sitting back during the squat and engaging the hamstrings, glutes, and lower back entirely. The use of box squats helps in building strength at the lowest point of the squat and ensures proper squat depth. The weight utilized is maintained at around 50%, with variations ranging from 45% - 55% over a three-week period. Many lifters incorporate bands or chains for accommodating resistance during this session.
- Sunday: Speed Bench
Speed bench sessions consist of close grip touch-and-go sets without any bouncing movement. Similar to speed squats, the weight is fixed at 50% and may be adjusted over a three-week period.
Please note: The Conjugate Method allows for flexibility in designing periodization cycles. The app offers complete customization of exercise selections according to individual requirements. It is essential to recognize that this application operated independently and is not affiliated with Westside Barbell or Louie Simmons; therefore, some information may differ from other sources.
개요
Conjugate Method - Periodization Powerlifting 범주 홈 & 취미 Charles Vanderhoff개발한에서 Freeware 소프트웨어입니다.
Conjugate Method - Periodization Powerlifting의 최신 버전은 2024-05-08에 발표 된 1.0.5. 처음 2024-05-08에 데이터베이스에 추가 되었습니다.
다음 운영 체제에서 실행 되는 Conjugate Method - Periodization Powerlifting: iOS.
Conjugate Method - Periodization Powerlifting 사용자 3 5 등급으로 평가 했다.
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