Conjugate Training for Weightlifting

Alright!! Finally it’s here in it’s truly 1.1 version. Eventually I want to have this as another blogroll type page and put of the workouts of the day, but this might actually be better from a weekly standpoint, because that’s how it’s gonna be is like a weekly deal of training, and we’ll meet a few times each week to get it all together, and go from there.

4 Main training days each week. The volumes are broken up into these 4 days as such: 35.4%, 27.3%, 16.7% and 8.6%. I’ve done the calculating, it’s never gonna be exact so move on, but what that’s about it training OPTIMALLY so we can keep progressing and breaking records. Some days, the Max Effort Days are much lower in volume that the Dynamic Effort Days. Get used to it. The “off” days are anything but off, get used to that. I do expect to see you just about every day, and sometimes twice for really small little things, like extra hypers, or hamstrings, or triceps or whatever.

Week 30:

Monday: Speed Strength Snatch

Hang Squat Snatch w/o pause (mid thigh) 4×2 70%, 4×2 75%, 4×2 80%
Straight Bar Chains Box Squat 12×2 with 50% of Max on Bar and 25 in Chain weight
Forward Banded Snatch Grip Romanian Deadlifts 5×5 go heavy
Seated Jumps two legs 40 reps for Height – sideways and a little forward
Hollow Arch 3×25
Hanging Knee Raises 5xRM

Tuesday: Sleds
Sleds
Dragging:
400m Forwards
400m Backwards
200m Sideways
100m x
-Rows
-Hi Pulls
-Low Rows
-Chest Presses
-Chest Flyes
-Extensions
-Curls
-Ab Twists
-Pull-Throughs

Pushing Sled:
5x 80m Runs, load up something fairly light, rest 2 minutes between efforts
GHD Sit-ups 5×20

Wednesday: Rest

Thursday: Max Effort Lower Body

SSQ GM Chains Wide Stance for 1 Rep Max
Belt Squat 5×8 go heavy
Isometrics: 4″ Up from the start of your Clean Grip Deadlift position
Single Leg Glute Bridges 4×20/side, maybe put a weight plate on your hips
MedBall Shot Puts 5×30/side, go against a wall outside and just get after it.

Friday: Lower Body Accessory

Glute Ham Raises: 5xRM
Leg Press, Single Legged 5×12/side
Banded Pull-Throughs 5×30
L-Sit Holds 10 x Max Hold, rest 1 minute between efforts, or so. But don’t be like Art and take 35 minutes to get it done.

Saturday: Max Effort Upper Body

Close Grip 1 Board w/ 2-4 Chains/side -Straight Bar
Close Grip 5 Board 3×12 go heavy!
T-Bar 5×20
Medium Mag Grip 8×3 go heavy!

Sunday: Rest

Week 31:

Monday: Upper Body Accessory

Ring Dips work to heaviest 8 reps, then do 40 more at 60% of that weight
Bandy Triceps 100x
Isometrics: Terminal Extension in the drive phase of the push press/push jerk 3 sets of 5 exertions
Single Arm Cable Rows 5×8 each side, go heavy
100 Pull Aparts 1″ Band

Tuesday: Speed Strength Clean and Jerk

Muscle Clean and Strict Press from 12″ Blocks
Banded Sumo DL 20×1 50+25%
Seated Box Jumps: 40 use Vest + PVC doing Snatch
GHD Facedown Holds 5×1 minute, use some weight if the minute isn’t so bad
Rear Delt Flyes Seated 5×20, pump that S up!!

Wednesday: Absolute Strength Snatch

Muscle Snatch for 1 Rep max
Banded OHSQ 6×1 90%, use the blocks, you’ll have to get some clips out and set that up
Isometrics: Turn Around in Dip, start of the drive, in a push press, or jerk. Same position. 3 sets of 5 exertions
Kettle bell Shot Puts 5×30/side you use a rope, I’ll show you how to do it, it’s pretty cool, old school too.
Reverse Hypers 5×20

Thursday: Rest

Friday: Dynamic Effort Lower Body

Box Squat Straight Bar Chains 55% Bar + 25% Chains 12×2
Speed Deadlifts Sumo 20×1 55% + 25%bands
Inverse Curl Negatives 25x
Bandy Side Steps 5xburnings
Cable Pulldown Abs 5×20

Friday: Sleds

Sleds
Dragging:
400m Forwards
200m Forwards hands between legs, hands below knees
200m Backwards
200m Backwards use handles, keep hands to chest
200m Sideways
100m x
-Rows
-High Pulls
-Chest Presses
-Chest Flyes
-Extensions
-Curls
-Ab Twists
-Pull-Throughs

Pushing Sled:
5x 80m Runs, load up something fairly light, rest 2 minute between efforts
GHD Sit-ups 5×20

Sunday: Rest