DE Upper: Speed Floor Press, and Suicide Close Grip Benching (w/VIDEO)
XPC Finals Meet Prep; Wk 4, Day 4 - 1.21.16
ME Upper: Bench Press Up to Possible 2nd Attempt, and 2 Board Work (w/VI...
XPC Finals Meet Prep; Wk 4, Day 2 - 1.17.16
DE Upper: Speedy Bench, Close Grip PR, and More Back (w/VIDEO)
XPC Finals Meet Prep; Wk 3, Day 4 - 1.14.16
DE Lower: Speed Squats and Deficit Sumo Deadlifts (w/VIDEO)
XPC Finals Meet Prep; Wk 3, Day 3 - 1.12.16
ME Lower: Squats and Pause Squats vs Chains at Elitefts (w/VIDEO)
XPC Finals Meet Prep; Wk 3, Day 1 - 1.9.16
DE Upper: Speed Bench, Close Grip PR, Back Work (w/VIDEO)
XPC Finals Meet Prep; Wk 2, Day 4 - 1.7.16
DE Lower: Speed Squats/Pulls and Lack Luster Day of Training (w/VIDEO)
XPC Finals Meet Prep; Wk 2, Day 3 - 1.5.16
Brandon Smitley's 9-Week Conjugate Training Program
This program is built on the foundation of tried-and-true conjugate training methods and includes personal adjustments from a world-record philosophy.
DE Upper: Speed Bench, Close Grip PR, Back Work (w/VIDEO)
XPC Finals Meet Prep; Wk 1, Day 4 - 12.31.15
FREE 9 WEEK CONJUGATE PROGRAM
Start the New Year out with this FREE conjugate program from yours truly.
DE Lower: Speed Squats, Reverse Band Deadlifts (w/VIDEO)
XPC Finals Meet Prep; Wk 1, Day 3 - 12.29.15
ME Lower: XPC Prep Kicked Off with Squats at Elitefts (w/VIDEO)
XPC Finals Meet Prep; Wk 1, Day 1 - 12.26.15
Implementing 5/3/1 Principles in a Conjugated Program
These options can help you combine the best parts of Wendler's program with your regular routine of max effort and dynamic effort training.
DE Upper: Reverse Band Speed Bench, Close Grip PR, and Back (w/VIDEO)
Off Season 5; Wk 7, Day 4 - 12.17.15
DE Lower: Speed Squats/Pulls, Big Deadlift PR, and Accessory (w/VIDEO)
Off Season 5; Wk 6, Day 3 - 12.8.15
ME Upper: Benching Against Doubled Monster Mini Bands (w/VIDEO)
Off Season 5; Wk 5, Day 2 - 11.29.15