Week1: listed in regular font

Week 2:  changes will be in bold 

Week 3: changes will be in bold
You may start to see some signs of overreaching at this point. The kids are 3 weeks into the semester and that's usually about the point everything starts to catch up to them. Similar to peaking for a meet, fatigue and overreaching seem to be on the same schedule. Next week (week 4) we'll give them a bit of a break to let them get their feet under them again.

Program Details: First week of September. – 10ish weeks until first competition

Training Considerations: this post will only address the athletes experienced in Conjugate training. Experienced just means they are not new to the system, not truly experienced. We’ll also assume the athletes have trained over the summer so we don’t have to do remedial training. The summer program would have been a progression starting in May to prep them for these loads and demands. We will also assume no outside meddling in the program.

4 days per week.  Monday, Tuesday, Thursday, Friday. Team trains early in the morning. Practice is in the afternoon after 3pm.

You may start to see some signs of overreaching at this point. The kids are 3 weeks into the semester and that's usually about the point everything starts to catch up to them. Similar to peaking for a meet, fatigue and overreaching seem to be on the same schedule. Next week (week 4) we'll give them a bit of a break to let them get their feet under them again.

 

MONDAY – MAX EFFORT UPPER – week 3

  1. Lacrosse ball in pec and front delt
  2. Mod. Push up x25/  banded facepull x 25 – 4 rounds
  3. 2 Board Press – 1 RM /Close grip fat bar bench vs. mini bands - 1RM - full ROM this week b/c partial last week / Wide grip bench vs chains - Near 5RM
  4.  2 board press @80% of 1RM- 2 sets to failure /Close grip fat bar bench vs. mini bands - @80% - 2 sets to fail / Banded Push-up - 3 x fail - real push-ups not wrestler push ups
  5. 1 arm DB row on bench – 3x8 /4x8 / 5x8
  6. Skull Crusher Push up on bench – 3xfail / 4x8 / 5x8
  7. Banded Side bend – 4x25
  8. Banded shoulder  traction – 30 rotations / position
  9. Neck – 3x20
  • 4-7 can be done in any order to avoid traffic jams

TUESDAY – DYNAMIC EFFORT LOWER –week 3

  1. Lacrosse ball in glutes and psoas
  2. Back Ext x 15 bwt / Groiners- x 30 - 2xs / 3xs / 4xs
  3. Seated Weighted  Footslam Box Jump – 3x5 / 4x5 /5x5
  4. Speed Squat w/ SSYOKE vs 3chain – 10x2 / Cambered bar vs doubled mini or light bands. 350lb plus squatter uses lights. Less than 350 uses minis. 8x2@ about half the weight they got on last weeks max effort. Example; Did 4 plates last week ME day, do 2 today. / SSYoke bar vs bands - 6x2@ approximately half the weight done on last weeks Max effort day. 
  5. KB swing – 4x20 / 5x20 / 6x20
  6. Single leg back ext – 4x10
  7. Prone banded leg curls  - 150 total / 200 total / 250 total
  8. Spread eagle sit ups – 4x25
  9. Chain Knee Raise – 3x30 /4x30
  10. Banded Hip Mobility – 30 / position
  • 5-8 can be done in any order to avoid traffic jams

THURSDAY – DYNAMIC EFFORT UPPER –week 3

  1. Lacrosse ball in pec and front delt
  2. Mini band pull apart x 25/ Barbell skull crusher x 25- just bar
  3. Speed bench vs bands and 30% max – 10x3 / add 10lbs from last week - 8x3. Decreasing the sets while increasing the weight allows the athlete to adapt to the training better. / add 10lbs from last week. 6x3
  4. DB Floor Press – 3x15 / Incline DB Bench - 4x15 / Dumbbell Bench - 4x15
  5. Inverted row w/ blast straps – 4x fail/ add a chain across stomach - 4xfail
  6. Shrug death – 1 round / 2 rounds
  7. Fat bar curls – 3x 15 /4x15
  8. Banded triceps – 200 total / 250 total / 300total
  9. 1 arm DB farmer walks – 4 trips down and back
  10. Banded shoulder traction
  • 5-9 can be done in any order to avoid traffic jams

FRIDAY – MAX EFFORT LOWER – week 3

  1. Lacross ball in glutes and psoas
  2. Seated abduction x 25/ Groiners x 30 / 2xs / 3xs
  3. Weighted kneeling jumps – 3x5 / 4x5 / 5x5
  4. SSYOKE bar vs 3-5 chain – 1RM/ close stance cambered bar vs doubled bands (same as dynamic day) - 1RM. Be strong in many stances/angles,  not just one. / SSYoke bar - vs bands - wide stance - 1RM
  5. 80% of #4- 2 sets to near failure – take half this weight off and leave Yoke bar set up w/ chain/leave bands on  cambered bar - cambered bar good morning - work up to  3x6 / leave bands on work up to 3 heavy sets of 5 on close stance good morning
  6. Yoke bar w/ chain – march in place – 3x45 seconds – knee to waist height / wtd Pistol Squat - 3x 10, slow eccentric / wtd Pistol Squat - 3x 10, slow eccentric 
  7. Rev Hyper – 4x30 / 4x40 /4x50
  8. GHR – 3x fail / 4x fail
  9. Weighted sit up – 4x25
  10. CGNG – 3x 8 – do what you have to make 8 reps very hard / Pull up - 4 x 8 - REAL  pull-ups, not wrestler pull ups!! / Towel grip pull ups - 4x fail
  11. Banded hip mobility
  • 6-10 can be done in any order to avoid traffic jams