The C-2 Training Program

This is posted with minimal formatting and no images. The reason for this is is that this is a REAL program that you will need to print out to follow. Use the social icons to the left of this program or at the bottom of it to find a print friendly or PDF icon so you can print or email to yourself. We feel tossing a ton of formatting and images in here, while would look great to read, will make the program too long to print or follow via PDF reader.

Awhile back, I was lucky enough to run into two things: the book, "Triphasic Training" by Cal Diez, and strength coach Ross Bowsher at Purdue. Now, with that being said, both the book and Bowsher are the influences that lead to this program templates creation. Now, I will say this, I would never have been able to put this together without the help of Ross; credit must be given where it's due. Together, we used this for one of my off-seasons. Then I took what I learned from that off-season, changed some things, and have made this template for you to use. Why a template? I made this as a template instead of a direct porgram because everyone has different weaknesses and equipment. I wanted to make sure it could be useful to all types of trainees, athletes, and lifters. Now the important part: what does the "C" stand for? Well, many of you will look at the program and think, "Hey that looks like the conjugate system." But it's not. Well, it KIND OF is. What most people believe to be conjugate is actually concurrent periodization and, the academic in me refuses to mislabel the program. The general consensus of what conjugate is, is incorrect. Sure, it's trivial semantics, but it matters to me. What is the difference between conjugate and concurrent? Conjugate: Each block/week/ microcycle (a microcycle for our case in this program, is a week of training) focuses on training one specific goal of resistance training (strength, power, hypertrophy, or endurance, while the other three are maintained). So each day within that week has the same goal focus (if your micro cycle is a week long). Why the double C? Well, if we look at a week in this template, we have two dynamic days and two max effort days. Since we are training power and strength in the same week(microcycle), this makes it concurrent. However, from a larger outlook we are training three mesocycles with one specific goal per three week block. Since each mesocycles (aka three weeks of training and a Deload) has a specific triphasic focus (eccentric, Isometric, concentric), the program could also be called conjugate. Confusing? Maybe I should have made it three C's. But it's relevant, so I have faith you guys will understand. Anyways.. With this program, each mesocycle (aka three weeks/microcycles) focuses on a different portion of a muscle action. With muscle action there are three phases:

1. Eccentric component(lowering the weight/moving with gravity). Weeks 1-3 will have this as the overall focus.

2. Isometric component (the static equilibrium where the muscles action reverses direction from lowering to rising). Weeks 4-6 will have this as the overall focus.

3. Concentric component (the up portion of the lift/when you move against gravity). Weeks 7-9 has this as the overall focus

And then within each week (microcycle) we will have a four day rotation:

• Max effort upper
• Max effort lower
• Dynamic effort upper
• Dynamic effort lower

As for assistance work, your rep range should be dictated by your goal. Here is the assistance work guidelines relative to different goals:

• Power/explosiveness or dynamic effort (50–70 percent 1RM, jumps/throws/sprints and Olympic lifts)
• Max strength (1–5 RM)
• Hypertrophy goals (5–15 RM)
• Structural and strength endurance (15–20 RM)

Additional terms of importance:



So finally before we get into the plan, I will answer a question I am going to assume you are wondering: why, why, why did you set this up? Well, let me ask you this: If you were going to say your goal was to eat peanut butter from a jar with a spoon, then you would have three components equally as important to making that happen. You would have to have a spoon, peanut butter, and a jar. Thus, if your goal was to successfully enhance a muscle action (squat, bench, etc.) executing each triphasic portion of the lift is equally as important. So, if that is the case, why not break your training into blocks (mesocycles) that equally get the same attention, since they are equally as important to your success? This is what I did.

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Program Template

 

Note: with assistance work

Assistance: For those looking to gain: Strength: 3-5 sets x 3-6 reps on first assistance (think of it as a builder) then next to exercise two sets to high rep failure (increase in blood flow will help begin to facilitate recovery) Size: keep the reps in the 8-12 range with 2-3 sets per exercise Muscular endurance: timed sets (60sec +), 20 plus reps, sets of 100

Note: With Deload, it occurs every 4^th week

Focus on high rep work to get blood flow to the body and increase/aid in recovery.

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Phase One

Eccentric power phase

A1. Squats 5 sec eccentric 1 sec pause in hole explode up week 1 8 sets of 5 reps 40% week 2 8 sets of 4 reps 45% week 3 8 sets of 3 reps 50%   A2. box Jumps or Sprints With jumps... week 1 8 sets of 2 reps week 2 add weight or box height 8x2 rep week 3 add weight or box height 8x2 rep (If you are a slow lifter, aim to increase height, and if you are explosive aim to increase weight) B1. Speed Pulls (competition stance, from floor) week 1 5x3 reps w a 3 sec eccentric 65% plus band week 2 5x3 reps w a 3 sec eccentric 70% plus band week 3 5x3 reps w a 3 sec eccentric 75% plus band (Lower the bar with the form as perfect as when u pick it up)   Assistance 1. Hamstring/ glute exercise 2. Quad exercise 3. Lowerback/ upper back exercise Abs   Day 2 upper eccentric power A1.Speed bench press w micro band w 5 sec eccentric, 2 count pause inch above chest, then drop to chest and explode up week 1 40% 8x3 reps week 2 45% 8x3 reps week 3 50% 8x3 reps   A2. Lat Pull Downs 8 sets of ___(depends on your goal)reps change grips each 2 sets (wide,narrow, reverse, ultra wide) and focus on retract then pull   B1. Shoulder Exercise (overhead or incline variation) Strength: 5x5 w a 3 sec eccentric Hypertrophy: 3 x 8-12 (3 sec Ecc) Muscle endurance: 2x failure (3 sec eccentric) Assistance

• Rowing exercise
• Tricep exercise
• Rear delt exercise

  Day 3 heavy squat deadlift day Squat power cluster all sets 90 sec rest!! week 1   80%x2 reps   ,82%x1 reps   75%x5 reps   80%x2 reps   82%x1 rep   75%x5 reps   80%x2 reps   85%x1 rep     Week 2 –   85%x1 rep   90%x1 rep   75%x3 reps   85%x1 rep   80%x2 reps   90%x1 reps   75%x5 reps   90x1   Week 3 –   80%x1   85%x2   92%x1   85%x2   92%x1   80%x5   85%x1   92%x2   2. Deadlift variation (opposite of comp. stance) Instructions: put bar in j-hook at lock out and "lower to the floor" over 5 sec Do this 3x Pick a weight heavy enough to maintain form but struggle Make sure to put back in rack you unload bar first! Do not pick it up Heavy Bench Day Volume Bench Training-strict pause everything Week 1   50%x5   60%x5   70%2x2   75%x2   80%3x2reps   add 2 board 85% x 3 singles close grip   Add 2 board 85% x 3 reps x 2 sets ( first rep to board, 2nd to chest, third to the 2board) Then 2xfailure db flat bench elbows out (aim 6-12)   Week 2   50%x4   60%x4   70%x2   75%x1 80%x1   85%x 4 singles   add 2board   90%x 3 singles close grip   90% x 3-5 reps x 2sets regular grip   Then 2xfailure db incline bench elbows out (aim 6-12) Week 3   50%x2   60%x2   70%x1   75%x1   80%x1 85%x1   90%x2 singles   92% x2 singles   add 2 board 90%x3 reps x2 sets close grip   2board 95% x3 singles regular grip     Then 2xfailure db decline bench elbows out (aim 6-12)   1.Rowing exercise   2a.Tricep exerecise 2b. Bicep Exercise 2c. Upper back exercise

3.Abs

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Phase Two-Isometric Phase

ME High Box Squat week 1 work up to 2x3 90% of squat max week 2 work up to 2x2 95% week 3 work up to 3 singles over 90% to a max around 105-110% **The idea with the high box, is it will provide an isometric and an overload. Only set it an inch above parallel. Close Stance High Bar Pause squats, Deep! week 1 3x4 65% Week 2 2x4 70% Week 3 2x3 72-75% Speed Deadlifts 30 sec rest (opposite of what you pull in a meet) Week 1 8 singles 60% week 2 6 singles 65% week 3 7 singles 70%   1a.Lowerback Exercise 1b. Abs   1c. Single Leg hamstring exercise Me Bench Day week 1 max triple 3 board should be between 92-95% paused week 2 max double 2 board should be between 100-102% paused week 3 max single 1 board 4 inch High Pin Press w 3 sec ISO HOLD week 1 3x5 85% week 2 3x3 92% week 3 2x2 100% 1. Pull ups 4sets x max reps   2a. tricep extension 2b. facepull 2c. abdominal exercise   DE squat day week 1 Speed Pause 2 sec hold Squats 8x2 reps 60% week 2 Speed Pause 2 sec hold squats 8x2 reps 65% week 3 Speed Pause 2 sec hold squats 8 singles 70% Isometric (comp stance) deadlifts against pins (5sec hold) week 1 3x2x11sec week 2 2x2x9sec week 3 3x2x11sec **set pin right below or at sticking point   1. Lunge variation   2a. Glute/hamstring exercise 2b. abs DE bench Competition grip pause bench w 3 count Iso-pause right above chest week 1 10x3 60% week 2 8x3 65% week 3 6x3 70%   Heavy DB work or Weighted Dips week 1 5x5 week 2 4x4 week 3 3x3 1. 8 Sets of Lat work 2a. Tricep Exercise 2b. Upperback work 2c. Bicep Work

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Three-Concentric Phase

day 1 lower body dynamic effort Heavy walk outs first then,   Speed contrast squats against bands 45 sec rest 52%x3 fast 65%x1 52%x3 70%x1 52%x3   week 2 55%x3 fast! 68%x1 55%x3 72%x1 55%x3 week 3 60%x3 fast 72%x1 60%x3 75%x1 60%x3 80%x1   Deadlift (competition stance) Straight weight triples work up to: weeks 1 80% week 2 85% week 3 88   3a. Hamstring 3b. Unilateral Quad 3c.Abs Day 2 Dynamic Upper Body   Bench speed v. band 40%x3 comp grip 50%x1 close grip 40%x3 comp grip 50%x1 close grip 40%x3 comp grip 55%x1 close grip   Week2 40%x3 comp grip 50%x1 close grip 40%x3 comp grip 50%x1 close grip 40%x3 comp grip 55%x1 close grip   Week3 40%x3 comp grip 50%x1 close grip 40%x3 comp grip 50%x1 close grip 40%x3 comp grip 55%x1 close grip   pin press lock out week 1 Week One: 110% 3x3 120% 2x2 125-140% 3x1 1a. DB bench variation 1b. lat work 2a. rear delt work 2b. pec work --------------------------------------- Day 3-Max Lower (opposite stance )Speed Pulls v. accommodating resistance 60% x6 singles week 2 65% x6 singles week 3 70% x 6 singles   Squat wave loading week 1 work sets 70%x3 75%x1 80%x1 70%x5 75%x2 82%x1x 85%x1 75%x5   week 2 70%x2 75%x1 82%x1 75%x3 85%x1 88%x 70%x5   week 2 70%x3 75%x1 82%x2 85%x2 70%x3 85%x1 92%x2x2sets 70%x5   1. Unilateral Leg exercise 2a. High rep hamstring 2b. abs       -------------------------------------------------------------------------------- Day 4-Max Upper 1. Paused bench, wave loading 70%x5 75%x1 80%x2 85%x1 70%x5 75%x1 82%x3 70%x5     week 2 70%x3 75%x3 80%x3setsx1 70%x5 85%x1 75%x4     week 3 70%x2 75%x1 82%x1 82%x1 85%x2 70%x5 80%x1 90%x2 75%x4   close grip board work v. band 3 board 55%x6 repsx 2 sets 65%x4reps week 2 3 board 55%x6(66), 65%x3(78), 70%x2(85) week 3 3 board 55%x6(66), 65%x3(78), 70%x1(85), 75%x1(90)   1. 8 sets of pull ups   2a.high rep tricep work 2b. high rep pec work 2c high rep rear delt work. Header image courtesy of LTevebaugh-Photographer at www.ltevebaugh.smugmug.com