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. In week 3 we have increased the volume on most exercises.

 WEEK THREE

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

1. Seated abduction - 60
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 @ increase the weight slightly from last week if the athlete is ready

Mini-circuits of 3 people

5. Back Ext - 4x20 bwt
6. Groiners - 4x20
7. Mendelson sit up - 4x20

8. CGNG Lat Pulldown - 4x12
9. Knee raise w/ chain on foot - 4x20
10. Seated abduction - 4x40

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 - try to increase the weight for everyone.

Accessories are done in mini circuits of 3 people

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

6. Underhand Inverted Row - 4 x fail
7. Banded Shrug - 4x 30
8. banded hammer curls - 4x 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 - 5x5
4. Speed Squat
- Everyone does the bar for 15
- help them work up to speed weight
- 10 x 2 @ same weight as day 1. We may add appropriate accommodating resistance this day.

Accessories are done in  mini circuits of 3 people

5. Reverse Hyper - 4x20 bwt
6. One leg up crunch - 4x20
7. WG lat pulldown - 4x12

8. banded leg curl - 4x30
9. rev lunge - 4x8
10. see-saw abs - 4x20

11. banded hip mobility

DAY 4 - MAX EFFORT UPPER -

1. Shoulder clean- 3x20
2. Pinky on ring - 3RM- most beginner female athletes are comfortable benching close grip so putting their pinky on the ring will seem like a wide grip for them. This will be a challenge and probably be lower than their regular bench grip.

3. 1 arm DB row - 4x10

Accessories are done in mini circuits of 3 people

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