Everyone wants to be strong, but often athletes will stall or plateau in their progress. Typically, a lack of variety and intensity causes stagnancy. The conjugate strength training system uses variety and a focus on neurological adaptation to teach to athlete move faster with weight. An increase in speed equals an increase in strength. The program works on the basis that more isn’t better… stronger is better. The system only uses two maximal effort days a week to maximize recovery and intensity. Special accessory exercises are used to fix common mechanical weaknesses and build the musculature of the body up.  

Try this four week template for fast and furious strength gains… 

Day 1 (Dynamic Effort – Lower Body)

10×2 Speed Squats @50% – Weeks 2-4 increase to 60, 65, and 70% 

Speed deadlifts against a mini band   – 8×2

Barbell lunges to a 4’’ Plate – 3×10 reps each leg

Banded Hamstring curls – 3×50

Reverse Hypers – 3×10 

Day 2 (Dynamic Effort – Upper Body)

8×3 Speed Bench against mini bands @50% – Weeks 2-4 increase to 60, 65, and 70% 

Narrow Grip Bench – 3×10 

Low Row – 3×10

Hammer Curl – 3×10 

Banded Tricep Extension – 3×30 

Day 3 (Max Effort – Lower Body) 

1 Rep Max Safety Bar squat  – Weeks 2-4 Rack Pull, Box Squat, Deficit DL 

Good Morning into Back Squat – 2×20

Leg Extension – 3×25

Reverse Hyper – 3×10  

Day 4 (Max Effort – Upper Body)

Pin Press to a 1 Rep Max – Weeks 2-4 Board press, Close Grip,  & against mini bands  

3 sets DB Bench Press 70#/50# – Max Reps

Single Arm DB Row – 3×10 

Tricep press down – 3×10 

Preacher curl – 3×10