180402 ~ New Conjugate Cycle!

Now that Maxout Week is completed and out Canuck records board has been updated, it is time to start our 1st strength cycle of 2018!

The Conjugate Method was developed by world renowned strength coach, “the Godfather” of powerlifting and founder of Westside Barbell, Louie Simmons. Westside Barbell has turned out the strongest athletes the world has ever seen.

This method focuses primarily upon strength development but also places much importance and emphasis on form perfection and force/power development- something which a lot of  programs can overlook.

The Conjugate Method is based around a basic 4 day schedule. It focuses on three main abilities: Maximum Effort (think heavy), Dynamic Effort and Explosiveness (maximum velocity). These three abilities work together to develop a staggering functional strength.

By training your Dynamic Effort and Explosiveness means that speed is developed alongside strength. As weights get heavier, the force of gravity has a greater effect and the weights move more slowly. So, to lift big, you need to be FAST.

Another benefit of the Conjugate system is that 80% of the program volume is made up by the ACCESSORY exercises. These accessory exercises train the muscles which support the main lifts (bench, deadlift, squat). Strengthening the muscles that support the primary movers in the main lifts actually helps you get stronger at the main lifts.

The remaining 2 days in the the week will focus on refining our gymnastics skills and General Physical Prepardness (GPP).  We will be attacking our weaknesses from all sides!

We will be working through this cycle for the next 12 weeks! Get ready for some new movements coming your way.....starting today with Box Squats!  

Conjugate Method Week 1

Strength - ME Lower

EMOM x 12 min

12 x 2 Box Squats @ 75-80% 1RM Backsquat

Then…

Every 90s x 3 min

 12 (6 per leg) KB Bulgarian Split Squat - Heavy

Conditioning:

“Grace”

Complete For Time:

 30 Clean & Jerk (135/95#)

Cash Out:

Tabata x 8 alt.

Wall Facing HS Hold

 Back to Wall HS Hold

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