This 4-week block will show how we take a group that is totally new to conjugate training and break them in. The team below is one that had an overall low training age. They were also a team that is known to not train when they are home. They are a spring team and this was what we did in the fall with them starting at week one. Because of their training age and lack of work capacity, my main concern was teaching proper technique on everything and trying to get some sort of base built up with their training volume. You'll see more of the volume piece in week two because the teaching in week one takes so much time you won't have a lot of time left over for accessory work.

 WEEK TWO

DAY 1 - Dynamic Lower - no max effort work for 3 weeks

1. Seated abduction - 50
2. standing knee raise - 50
3. Box Jump - 4x5
4. Speed Squat
- Everyone does the bar for 15
- help them work up to speed weight
- 10 x 2 @ selected speed weight

Mini-circuits of 3 people

5. Back Ext - 3x20 bwt
6. Groiners - 3x20
7. Mendelson sit up - 3x20

8. CGNG Lat Pulldown - 3x12
9. Knee raise w/ chain on foot - 3x20
10. Seated abduction - 3x40

11. Banded hip mobility

Day2- Dynamic Upper

1. micro mini pull apart- 3x20
2. Speed Bench -
- everyone does the bar for 12
- work up to speed weight
- 8x3 @ determined weight

Accessories are done in mini circuits of 3 people

3. Banded Triceps - 3x20
4. Chest Supp. Y raise - 3x20
5. Side Plank for reps - 3x20

6. Underhand Inverted Row - 3 x fail
7. Banded Shrug - 3x 30
8. banded hammer curls - 3x fail

9. Banded shoulder traction

DAY 3 - DYNAMIC LOWER - no max effort for 3 weeks

1. Seated abduction - 50
2. standing knee raise - 50
3. Box Jump - 4x5
4. Speed Squat
- Everyone does the bar for 15
- help them work up to speed weight
- 10 x 2 @ selected speed weight

Accessories are done in  mini circuits of 3 people

5. Reverse Hyper - 3x20 bwt
6. One leg up crunch - 3x20
7. WG lat pulldown - 3x12

8. banded leg curl - 3x30
9. rev lunge - 3x8
10. see-saw abs - 3x20

11. banded hip mobility

DAY 4 - MAX EFFORT UPPER -

1. Shoulder clean- 3x20
2. Floor press- 3RM

3. 1 arm DB row - 3x10

Accessories are done in mini circuits of 3 people

4. Skull Crusher Pushup - 3x20
5. Banded Face Pull - 3x20
6. Banded side bend - 3x20
7. T- Raise on bench - 4x20
8. banded shoulder traction