Scribd Logo
Upload

Welcome to Scribd!

  • 371 views

    Brian Alsruhe's Conjugate Template Video

    Uploaded by

    John c
    The document outlines a 3 week conjugate training template that focuses on alternating max effort and dynamic effort days each week. On max effort days, either the squat or deadlift is focused on for odd weeks, and either the bench press or overhead press is focused on for even weeks. Dynamic effort days involve 10 sets of 3 reps at a lighter load performed every minute on the minute for the main lifts and accessories. The load increases each week from 40% to 45% to 50% on the dynamic effort days.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Brian Alsruhe's Conjugate Template Video

    Uploaded by

    John c
    371 views3 pages
    The document outlines a 3 week conjugate training template that focuses on alternating max effort and dynamic effort days each week. On max effort days, either the squat or deadlift is focused on for odd weeks, and either the bench press or overhead press is focused on for even weeks. Dynamic effort days involve 10 sets of 3 reps at a lighter load performed every minute on the minute for the main lifts and accessories. The load increases each week from 40% to 45% to 50% on the dynamic effort days.

    Original Title

    Alsruhe_Conjugate_Template.xls

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    The document outlines a 3 week conjugate training template that focuses on alternating max effort and dynamic effort days each week. On max effort days, either the squat or deadlift is focused on for odd weeks, and either the bench press or overhead press is focused on for even weeks. Dynamic effort days involve 10 sets of 3 reps at a lighter load performed every minute on the minute for the main lifts and accessories. The load increases each week from 40% to 45% to 50% on the dynamic effort days.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    371 views3 pages

    Brian Alsruhe's Conjugate Template Video

    Uploaded by

    John c
    The document outlines a 3 week conjugate training template that focuses on alternating max effort and dynamic effort days each week. On max effort days, either the squat or deadlift is focused on for odd weeks, and either the bench press or overhead press is focused on for even weeks. Dynamic effort days involve 10 sets of 3 reps at a lighter load performed every minute on the minute for the main lifts and accessories. The load increases each week from 40% to 45% to 50% on the dynamic effort days.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    You are on page 1of 3
    At a glance
    Powered by AI
    The program outlines a 4 week conjugate training cycle with alternating maximum effort and dynamic effort days focused on different lifts each week. It provides guidance on setting training maxes and volume work.

    The program is split into 4 week cycles with alternating maximum effort and dynamic effort days. Maximum effort days focus on setting 3RM training maxes for squats, bench, deadlift or overhead press. Dynamic effort days focus on moving the weight explosively using a percentage of the 3RM for sets of 10 reps.

    Maximum effort days are meant for setting new 3RM training maxes on the main lifts. Dynamic effort days aim to move lighter weights very explosively in order to increase power and speed of movement.

    Banded 1RMs Odd weeks (1, 3, 5, 7, 9, 11, 13, 15) are DEADLIFT/BENCH focus SQUAT

    Squat Even weeks (2, 4, 6, 8, 10, 12, 14, 16) are SQUAT/OVERHEAD PRESS focus DEADLIFT
    It is ideal to have 48 hours between max effort days, as well as between BENCH
    Deadlift second max effort day and first dynamic effort day. OHP

    Bench Brian Alsruhe's Conjugate template video


    OHP
    You can add up to 8 lift variants for each lift in the below cells.
    SQUAT VARIANTS
    DEADLIFT VARIANTS
    BENCH VARIANTS
    OHP VARIANTS
    These will be selectable options on maximum effort days.

    ALL WORK IS TO BE PERFORMED IN A GIANT SET FORMAT. All work should be performed with bands, chains or other accomodating resistance.
    ALL SETS PERFORMED WITH 90 SECONDS REST.
    EXPLOSIVE HIP HINGE → LOWER BODY MOVEMENT → ABDOMINAL WORK → 90s REST
    ROW → BENCH → ABDOMINAL/OBLIQUE WORK → 90s REST If you are unfamiliar with bands or chains, you will have to experiment.
    CHIN UP/PULL UP → OVERHEAD PRESS → ABDOMINAL/OBLIQUE WORK → 90s REST All dynamic effort work will be performed in every minute on the minute format.
    Enter the max for the day in the red box, this will fill in the volume sets for the day. You can choose whether to perform the EMOM reps alone or superset with another movement.
    You can also choose 3x5 or 5x3 for the volume work on max effort days. THE GOAL OF DYNAMIC EFFORT DAY IS TO MOVE THE WEIGHT EXPLOSIVELY.
    WEEK 1 MAX EFFORT DYNAMIC EFFORT
    DAY 1 DAY 2 DAY 3 DAY 4 0.4
    MAX EFFORT MAX EFFORT DYNAMIC EFFORT DYNAMIC EFFORT
    3RM 3RM SQUAT BENCH
    10 x 3 40% 10 x 3 40%

    VOLUME WORK 80% 3RM DEADLIFT OHP


    5x3 5x3 10 x 3 40% 10 x 3 40%
    3+ 80% 3RM 3+ 80% 3RM
    3 80% 3RM 3 80% 3RM ACCESSORIES ACCESSORIES
    3 80% 3RM 3 80% 3RM 3x 10-12 3x 10-12
    #NAME? 80% 3RM #NAME? 80% 3RM 2-3 movements w/ 2-3 movements w/
    #NAME? 80% 3RM #NAME? 80% 3RM posterior chain and back upper body press/pull
    focus focus
    ACCESSORIES ACCESSORIES -or- -or-
    3x 10-12 3x 10-12 Strongman event training Strongman event training
    2-3 movements w/ 2-3 movements w/
    posterior chain and back upper body press/pull
    focus focus
    -or- -or-
    Strongman event training Strongman event training

    WEEK 2 MAX EFFORT DYNAMIC EFFORT


    DAY 1 DAY 2 DAY 3 DAY 4 0.45
    MAX EFFORT MAX EFFORT DYNAMIC EFFORT DYNAMIC EFFORT
    3RM 3RM SQUAT BENCH
    10 x 3 45% 10 x 3 45%

    VOLUME WORK 80% 3RM DEADLIFT OHP


    5x3 5x3 10 x 3 45% 10 x 3 45%
    3+ 80% 3RM 3+ 80% 3RM
    3 80% 3RM 3 80% 3RM ACCESSORIES ACCESSORIES
    3 80% 3RM 3 80% 3RM 3x 10-12 3x 10-12
    #NAME? 80% 3RM #NAME? 80% 3RM 2-3 movements w/ 2-3 movements w/
    #NAME? 80% 3RM #NAME? 80% 3RM posterior chain and back upper body press/pull
    focus focus
    ACCESSORIES ACCESSORIES -or- -or-
    3x 10-12 3x 10-12 Strongman event training Strongman event training
    2-3 movements w/ 2-3 movements w/
    posterior chain and back upper body press/pull
    focus focus
    -or- -or-
    Strongman event training Strongman event training

    WEEK 3 MAX EFFORT DYNAMIC EFFORT


    DAY 1 DAY 2 DAY 3 DAY 4 0.5
    MAX EFFORT MAX EFFORT DYNAMIC EFFORT DYNAMIC EFFORT
    3RM 3RM SQUAT BENCH
    10 x 3 50% 10 x 3 50%

    VOLUME WORK 80% 3RM DEADLIFT OHP


    5x3 5x3 10 x 3 50% 10 x 3 50%
    3+ 80% 3RM 3+ 80% 3RM
    3 80% 3RM 3 80% 3RM ACCESSORIES ACCESSORIES
    3 80% 3RM 3 80% 3RM 3x 10-12 3x 10-12
    #NAME? 80% 3RM #NAME? 80% 3RM 2-3 movements w/ 2-3 movements w/
    #NAME? 80% 3RM #NAME? 80% 3RM posterior chain and back upper body press/pull
    focus focus
    ACCESSORIES ACCESSORIES -or- -or-
    3x 10-12 3x 10-12 Strongman event training Strongman event training
    2-3 movements w/ 2-3 movements w/
    posterior chain and back upper body press/pull
    focus focus
    -or- -or-
    Strongman event training Strongman event training

    WEEK 4 MAX EFFORT DYNAMIC EFFORT


    DAY 1 DAY 2 DAY 3 DAY 4 0.55
    MAX EFFORT MAX EFFORT DYNAMIC EFFORT DYNAMIC EFFORT
    3RM 3RM SQUAT BENCH
    10 x 3 55% 10 x 3 55%

    VOLUME WORK 80% 3RM DEADLIFT OHP


    5x3 5x3 10 x 3 55% 10 x 3 55%
    3+ 80% 3RM 3+ 80% 3RM
    3 80% 3RM 3 80% 3RM ACCESSORIES ACCESSORIES
    3 80% 3RM 3 80% 3RM 3x 10-12 3x 10-12
    #NAME? 80% 3RM #NAME? 80% 3RM 2-3 movements w/ 2-3 movements w/
    #NAME? 80% 3RM #NAME? 80% 3RM posterior chain and back upper body press/pull
    focus focus
    ACCESSORIES ACCESSORIES -or- -or-
    3x 10-12 3x 10-12 Strongman event training Strongman event training
    2-3 movements w/ 2-3 movements w/
    posterior chain and back upper body press/pull
    focus focus
    -or- -or-
    Strongman event training Strongman event training

    WEEK 5 MAX EFFORT DYNAMIC EFFORT


    DAY 1 DAY 2 DAY 3 DAY 4 0.6
    MAX EFFORT MAX EFFORT DYNAMIC EFFORT DYNAMIC EFFORT
    3RM 3RM SQUAT BENCH
    10 x 3 60% 10 x 3 60%

    VOLUME WORK 80% 3RM DEADLIFT OHP


    5x3 5x3 10 x 3 60% 10 x 3 60%
    3+ 80% 3RM 3+ 80% 3RM
    3 80% 3RM 3 80% 3RM ACCESSORIES ACCESSORIES
    3 80% 3RM 3 80% 3RM 3x 10-12 3x 10-12
    #NAME? 80% 3RM #NAME? 80% 3RM 2-3 movements w/ 2-3 movements w/
    #NAME? 80% 3RM #NAME? 80% 3RM posterior chain and back upper body press/pull
    focus focus
    ACCESSORIES ACCESSORIES -or- -or-
    3x 10-12 3x 10-12 Strongman event training Strongman event training
    2-3 movements w/ 2-3 movements w/
    posterior chain and back upper body press/pull
    focus focus
    -or- -or-
    Strongman event training Strongman event training

    WEEK 6 MAX EFFORT DYNAMIC EFFORT


    DAY 1 DAY 2 DAY 3 DAY 4 0.65
    MAX EFFORT MAX EFFORT DYNAMIC EFFORT DYNAMIC EFFORT
    3RM 3RM SQUAT BENCH
    10 x 3 65% 10 x 3 65%

    VOLUME WORK 80% 3RM DEADLIFT OHP


    5x3 5x3 10 x 3 65% 10 x 3 65%
    3+ 80% 3RM 3+ 80% 3RM
    3 80% 3RM 3 80% 3RM ACCESSORIES ACCESSORIES
    3 80% 3RM 3 80% 3RM 3x 10-12 3x 10-12
    #NAME? 80% 3RM #NAME? 80% 3RM 2-3 movements w/ 2-3 movements w/
    #NAME? 80% 3RM #NAME? 80% 3RM posterior chain and back upper body press/pull
    focus focus
    ACCESSORIES ACCESSORIES -or- -or-
    3x 10-12 3x 10-12 Strongman event training Strongman event training
    2-3 movements w/ 2-3 movements w/
    posterior chain and back upper body press/pull
    focus focus
    -or- -or-
    Strongman event training Strongman event training

    WEEK 7 MAX EFFORT DYNAMIC EFFORT


    DAY 1 DAY 2 DAY 3 DAY 4 0.4
    MAX EFFORT MAX EFFORT DYNAMIC EFFORT DYNAMIC EFFORT
    1RM 1RM SQUAT BENCH
    10 x 3 40% 10 x 3 40%

    VOLUME WORK 80% 1RM DEADLIFT OHP


    5x3 5x3 10 x 3 40% 10 x 3 40%
    3+ 80% 1RM 3+ 80% 1RM
    3 80% 1RM 3 80% 1RM ACCESSORIES ACCESSORIES
    3 80% 1RM 3 80% 1RM 3x 10-12 3x 10-12
    #NAME? 80% 1RM #NAME? 80% 1RM 2-3 movements w/ 2-3 movements w/
    #NAME? 80% 1RM #NAME? 80% 1RM posterior chain and back upper body press/pull
    focus focus
    ACCESSORIES ACCESSORIES -or- -or-
    3x 10-12 3x 10-12 Strongman event training Strongman event training
    2-3 movements w/ 2-3 movements w/
    posterior chain and back upper body press/pull
    focus focus
    -or- -or-
    Strongman event training Strongman event training

    WEEK 8 MAX EFFORT DYNAMIC EFFORT


    DAY 1 DAY 2 DAY 3 DAY 4 0.45
    MAX EFFORT MAX EFFORT DYNAMIC EFFORT DYNAMIC EFFORT
    1RM 1RM SQUAT BENCH
    10 x 3 45% 10 x 3 45%

    VOLUME WORK 80% 1RM DEADLIFT OHP


    5x3 5x3 10 x 3 45% 10 x 3 45%
    3+ 80% 1RM 3+ 80% 1RM
    3 80% 1RM 3 80% 1RM ACCESSORIES ACCESSORIES
    3 80% 1RM 3 80% 1RM 3x 10-12 3x 10-12
    #NAME? 80% 1RM #NAME? 80% 1RM 2-3 movements w/ 2-3 movements w/
    #NAME? 80% 1RM #NAME? 80% 1RM posterior chain and back upper body press/pull
    focus focus
    ACCESSORIES ACCESSORIES -or- -or-
    3x 10-12 3x 10-12 Strongman event training Strongman event training
    2-3 movements w/ 2-3 movements w/
    posterior chain and back upper body press/pull
    focus focus
    -or- -or-
    Strongman event training Strongman event training

    WEEK 9 MAX EFFORT DYNAMIC EFFORT


    DAY 1 DAY 2 DAY 3 DAY 4 0.5
    MAX EFFORT MAX EFFORT DYNAMIC EFFORT DYNAMIC EFFORT
    1RM 1RM SQUAT BENCH
    10 x 3 50% 10 x 3 50%

    VOLUME WORK 80% 1RM DEADLIFT OHP


    5x3 5x3 10 x 3 50% 10 x 3 50%
    3+ 80% 1RM 3+ 80% 1RM
    3 80% 1RM 3 80% 1RM ACCESSORIES ACCESSORIES
    3 80% 1RM 3 80% 1RM 3x 10-12 3x 10-12
    #NAME? 80% 1RM #NAME? 80% 1RM 2-3 movements w/ 2-3 movements w/
    #NAME? 80% 1RM #NAME? 80% 1RM posterior chain and back upper body press/pull
    focus focus
    ACCESSORIES ACCESSORIES -or- -or-
    3x 10-12 3x 10-12 Strongman event training Strongman event training
    2-3 movements w/ 2-3 movements w/
    posterior chain and back upper body press/pull
    focus focus
    -or- -or-
    Strongman event training Strongman event training

    WEEK 10 MAX EFFORT DYNAMIC EFFORT


    DAY 1 DAY 2 DAY 3 DAY 4 0.55
    MAX EFFORT MAX EFFORT DYNAMIC EFFORT DYNAMIC EFFORT
    1RM 1RM SQUAT BENCH
    10 x 3 55% 10 x 3 55%

    VOLUME WORK 80% 1RM DEADLIFT OHP


    5x3 5x3 10 x 3 55% 10 x 3 55%
    3+ 80% 1RM 3+ 80% 1RM
    3 80% 1RM 3 80% 1RM ACCESSORIES ACCESSORIES
    3 80% 1RM 3 80% 1RM 3x 10-12 3x 10-12
    #NAME? 80% 1RM #NAME? 80% 1RM 2-3 movements w/ 2-3 movements w/
    #NAME? 80% 1RM #NAME? 80% 1RM posterior chain and back upper body press/pull
    focus focus
    ACCESSORIES ACCESSORIES -or- -or-
    3x 10-12 3x 10-12 Strongman event training Strongman event training
    2-3 movements w/ 2-3 movements w/
    posterior chain and back upper body press/pull
    focus focus
    -or- -or-
    Strongman event training Strongman event training

    WEEK 11 MAX EFFORT DYNAMIC EFFORT


    DAY 1 DAY 2 DAY 3 DAY 4 0.6
    MAX EFFORT MAX EFFORT DYNAMIC EFFORT DYNAMIC EFFORT
    1RM 1RM SQUAT BENCH
    10 x 3 60% 10 x 3 60%

    VOLUME WORK 80% 1RM DEADLIFT OHP


    5x3 5x3 10 x 3 60% 10 x 3 60%
    3+ 80% 1RM 3+ 80% 1RM
    3 80% 1RM 3 80% 1RM ACCESSORIES ACCESSORIES
    3 80% 1RM 3 80% 1RM 3x 10-12 3x 10-12
    #NAME? 80% 1RM #NAME? 80% 1RM 2-3 movements w/ 2-3 movements w/
    #NAME? 80% 1RM #NAME? 80% 1RM posterior chain and back upper body press/pull
    focus focus
    ACCESSORIES ACCESSORIES -or- -or-
    3x 10-12 3x 10-12 Strongman event training Strongman event training
    2-3 movements w/ 2-3 movements w/
    posterior chain and back upper body press/pull
    focus focus
    -or- -or-
    Strongman event training Strongman event training

    WEEK 12 MAX EFFORT DYNAMIC EFFORT


    DAY 1 DAY 2 DAY 3 DAY 4 0.65
    MAX EFFORT MAX EFFORT DYNAMIC EFFORT DYNAMIC EFFORT
    1RM 1RM SQUAT BENCH
    10 x 3 65% 10 x 3 65%

    VOLUME WORK 80% 1RM DEADLIFT OHP


    5x3 5x3 10 x 3 65% 10 x 3 65%
    3+ 80% 1RM 3+ 80% 1RM
    3 80% 1RM 3 80% 1RM ACCESSORIES ACCESSORIES
    3 80% 1RM 3 80% 1RM 3x 10-12 3x 10-12
    #NAME? 80% 1RM #NAME? 80% 1RM 2-3 movements w/ 2-3 movements w/
    #NAME? 80% 1RM #NAME? 80% 1RM posterior chain and back upper body press/pull
    focus focus
    ACCESSORIES ACCESSORIES -or- -or-
    3x 10-12 3x 10-12 Strongman event training Strongman event training
    2-3 movements w/ 2-3 movements w/
    posterior chain and back upper body press/pull
    focus focus
    -or- -or-
    Strongman event training Strongman event training

    You might also like