If you missed the first part of this series, check it out here: 3 Exercises To Bulletproof Your Legs. In that article, we briefly talked about some principles of injury and how to prevent them as well as Nordic hamstring curls, Bulgarian split squats, and hill sprints.
Continue reading “3 More Exercises to Bulletproof Your Legs: The Posterior Chain”Tag: home workout
October 11, 2020 update: Back to Conjugate (Sort of)
In one of my recent posts, I discussed that the 3 elements to training are max strength, speed/power, and volume (building mass). In traditional Western periodization, these elements are all divided into different phases. You have a base phase to gain mass and improve fitness, a phase to improve power, and a phase to improve absolute strength.
This method is flawed because by the time you hit the end of a phase, you have already lost a lot of the elements gained in the previous phase.
The conjugate method is a way to train all elements simultaneously. You consistently rotate the exercises that you are using every 1-3 weeks. On max effort days, the main lift focuses on max strength. This is followed by assistance/accessory lifts to attack weak points and introduce more volume.
On dynamic effort days, the main lift will focus on speed and power, followed by assistance and accessory work.
Day 1 – Max Effort Upper Body
GPP: Push up 4×15, Face pull 4×15
- Snatch Variation or Jump Variation: 3×3
- Press Variation: Top set of 1-5 reps. Then, reduce load by 10-20% and AMRAP (optional).
- Heavy Triceps: 4×6-10
- Back: 3×10-20
- Lats: 3×8-15
- Biceps: 2×8-12
Day 2 – Dynamic Effort Lower Body
GPP: Step up 4×15
- Jump Variation: 5×3
- Power Clean Variation: 3×3
- Squat Variation: 10-12 sets x 2 reps @ 55-65% with bands
- Low Back/Hamstrings: 3×6-8
- Abs: 3 sets
Day 3 – Dynamic Effort Upper Body
GPP: Push up 4×15, Face pull 4×15
- Press Variation: 6-8 sets x 3 reps @ 55-65% with bands
- Back: 4×6-10
- Shoulders: 3×8-12
- Lats: 3×8-12
- Triceps: 2×8-15
- Biceps: 2×8-12
Day 4 – Max Effort Lower Body
GPP: Step up 4×15
- Snatch: Top set 1-3 reps
- Power Clean: Top set 1-3 reps
- Squat Variation: Top set 1-5 reps. Then, reduce load by 10-20% and AMRAP (optional).
- Low Back/Hamstrings: 3×6-10
- Unilateral Variation: 2×8-20
- Abs: 3 sets