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  • Strongman Conjugate SzatStrength

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    Vagelis Raftopoulos
    1K visualizzazioni2 pagine
    The document outlines a 4-week training program that alternates between max effort upper body sessions and dynamic effort lower body sessions. Each week focuses on a different primary lift for the max effort upper session and varies the load and sets/reps for the dynamic effort lower body exercise. Auxiliary exercises target pressing, rows, and unilateral movements. Each session ends with abs, mobility work, and conditioning exercises like sled drags.

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    The document outlines a 4-week training program that alternates between max effort upper body sessions and dynamic effort lower body sessions. Each week focuses on a different primary lift for the max effort upper session and varies the load and sets/reps for the dynamic effort lower body exercise. Auxiliary exercises target pressing, rows, and unilateral movements. Each session ends with abs, mobility work, and conditioning exercises like sled drags.

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    Segnala contenuti inappropriati
    1K visualizzazioni2 pagine

    Strongman Conjugate SzatStrength

    Caricato da

    Vagelis Raftopoulos
    The document outlines a 4-week training program that alternates between max effort upper body sessions and dynamic effort lower body sessions. Each week focuses on a different primary lift for the max effort upper session and varies the load and sets/reps for the dynamic effort lower body exercise. Auxiliary exercises target pressing, rows, and unilateral movements. Each session ends with abs, mobility work, and conditioning exercises like sled drags.

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    © All Rights Reserved
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    di 2

    Max Effort Upper Dynamic Effort Lower

    Exercise Sets/Reps Exercise Sets/Reps


    Dynamic Warm Up 5 minutes Dynamic Warm Up 5 minutes
    10 sets, 2 reps @
    Log Clean and Press 1 RM Low Box Squat 65% (Rest 45-60
    seconds)
    Week 1 Accessory 1 (Secondary Press) 3 sets, 5 reps Accessory 1 (Hip Dominant) 4 sets, 8 reps
    Accessory 2 (Row - Lats) 4 sets, 6 reps Accessory 2 (Unilateral) 3 sets, 15 reps
    Accessory 3 (Row - Upper Back) 3 sets, 12 reps Event 1 (Farmers, Yoke, etc) 3-4 runs
    Abs (Hanging leg raise, weighted sit 3 sets, 10 reps
    GPP (Sled drags, prowler, farmers, etc) 5-10 minutes up, etc)
    Mobility/Cool Down 5 minutes Mobility/Cool Down 5 minutes

    Max Effort Upper Dynamic Effort Lower


    Exercise Sets/Reps Exercise Sets/Reps
    Dynamic Warm Up 5 minutes Dynamic Warm Up 5 minutes
    9 sets, 2 reps @
    Close Grip Bench Press 1 RM Low Box Squat 70% (Rest 45-60
    seconds)
    Week 2 Accessory 1 (Heavy Tricep Press) 4 sets, 5 reps Accessory 1 (Hip Dominant) 4 sets, 8 reps
    Accessory 2 (Row - Lats) 4 sets, 6 reps Accessory 2 (Unilateral) 3 sets, 15 reps
    Accessory 3 (Row - Upper Back) 3 sets, 12 reps Event 1 (Farmers, Yoke, etc) 3-4 runs
    GPP (Sled drags, prowler, farmers, etc) 5-10 minutes Abs 3 sets, 10 reps

    Mobility/Cool Down 5 minutes Mobility/Cool Down 5 minutes

    Max Effort Upper Dynamic Effort Lower


    Exercise Sets/Reps Exercise Sets/Reps
    Dynamic Warm Up 5 minutes Dynamic Warm Up 5 minutes
    8 sets, 2 reps @
    Axle Push Press 1 RM Low Box Squat 75% (Rest 45-60
    seconds)
    Week 3 Accessory 1 (Heavy Tricep Press) 5 sets, 5 reps Accessory 1 (Hip Dominant) 4 sets, 8 reps
    Accessory 2 (Row - Lats) 4 sets, 6 reps Accessory 2 (Unilateral) 3 sets, 15 reps
    Accessory 3 (Row - Upper Back) 3 sets, 12 reps Event 1 (Farmers, Yoke, etc) 3-4 runs
    GPP (Sled drags, prowler, farmers, etc) 5-10 minutes Abs 3 sets, 10 reps

    Mobility/Cool Down 5 minutes Mobility/Cool Down 5 minutes

    Max Effort Upper Dynamic Effort Lower


    Exercise Sets/Reps Exercise Sets/Reps
    Dynamic Warm Up 5 minutes Dynamic Warm Up 5 minutes
    10 sets, 2 reps @
    Low Incline Close Grip Bench 1 RM Low Box Squat 65% (Rest 45-60
    seconds)
    Week 4 Accessory 1 (Heavy Tricep Press) 3 sets, 5 reps Accessory 1 (Hip Dominant) 4 sets, 8 reps
    Accessory 2 (Row - Lats) 4 sets, 6 reps Accessory 2 (Unilateral) 3 sets, 15 reps
    Accessory 3 (Row - Upper Back) 3 sets, 12 reps Event 1 (Farmers, Yoke, etc) 3-4 runs
    GPP (Sled drags, prowler, farmers, etc) 5-10 minutes Abs 3 sets, 10 reps

    Mobility/Cool Down 5 minutes Mobility/Cool Down 5 minutes


    Dynamic Effort Upper Max Effort Lower
    Exercise Sets/Reps Exercise Sets/Reps
    Dynamic Warm Up 5 minutes Dynamic Warm Up 5 minutes
    9 sets, 3 reps @
    Log Push Press 60% (Rest 45-60 Deadlift 1 RM
    seconds) Accessory 1 (Knee
    Accessory 1 (Tricep focus) 4 sets, 8 reps 3 sets, 5 reps
    Dominant)
    Accessory 2 (Row) 3 sets, 15 reps Accessory 2 (Hip Dominant) 4 sets, 6 reps
    Event 1 (Stone load, stone to
    3-4 runs Accessory 3 (Unilateral) 3 sets, 12 reps
    shoulder, etc)
    Anti-Rotation Abs (Offset sit up, 3 sets, 10 reps GPP (Sled drags, prowler,
    single arm carry, etc) 5-10 minutes
    farmers, etc)
    Mobility/Cool Down 5 minutes Mobility/Cool Down 5 minutes

    Dynamic Effort Upper Max Effort Lower


    Exercise Sets/Reps Exercise Sets/Reps
    Dynamic Warm Up 5 minutes Dynamic Warm Up 5 minutes
    8 sets, 3 reps @
    Log Push Press 65% (Rest 45-60 Good Morning from Pins 3 RM
    Accessory 1 (Tricep Dominant seconds) Accessory 1 (Knee
    4 sets, 8 reps 4 sets, 5 reps
    Press) Dominant)
    Accessory 2 (Row) 3 sets, 15 reps Accessory 2 (Hip Dominant) 4 sets, 6 reps
    Event 1 (Stone load, stone to Accessory 3 (Unilateral) 3 sets, 12 reps
    shoulder, etc) 3-4 runs
    Abs 3 sets, 10 reps GPP (Sled drags, prowler,
    5-10 minutes
    farmers, etc)
    Mobility/Cool Down 5 minutes Mobility/Cool Down 5 minutes

    Dynamic Effort Upper Max Effort Lower


    Exercise Sets/Reps Exercise Sets/Reps
    Dynamic Warm Up 5 minutes Dynamic Warm Up 5 minutes
    7 sets, 3 reps @
    Log Push Press 70% (Rest 45-60 Sumo Deadlift 1 RM
    Accessory 1 (Tricep Dominant seconds) Accessory 1 (Knee
    4 sets, 8 reps 5 sets, 5 reps
    Press) Dominant)
    Accessory 2 (Row) 3 sets, 15 reps Accessory 2 (Hip Dominant) 4 sets, 6 reps
    Event 1 (Stone load, stone to Accessory 3 (Unilateral) 3 sets, 12 reps
    shoulder, etc) 3-4 runs
    Abs 3 sets, 10 reps GPP (Sled drags, prowler,
    5-10 minutes
    farmers, etc)
    Mobility/Cool Down 5 minutes Mobility/Cool Down 5 minutes

    Dynamic Effort Upper Max Effort Lower


    Exercise Sets/Reps Exercise Sets/Reps
    Dynamic Warm Up 5 minutes Dynamic Warm Up 5 minutes
    9 sets, 3 reps @
    Log Push Press 60% (Rest 45-60 Deficit Deadlift 1 RM
    Accessory 1 (Tricep Dominant seconds) Accessory 1 (Knee
    4 sets, 8 reps 3 sets, 5 reps
    Press) Dominant)
    Accessory 2 (Row) 3 sets, 15 reps Accessory 2 (Hip Dominant) 4 sets, 6 reps
    Event 1 (Stone load, stone to
    3-4 runs Accessory 3 (Unilateral) 3 sets, 12 reps
    shoulder, etc)
    Abs 3 sets, 10 reps GPP (Sled drags, prowler,
    5-10 minutes
    farmers, etc)
    Mobility/Cool Down 5 minutes Mobility/Cool Down 5 minutes

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