Conjugate Method - Periodization Powerlifting
The Conjugate Method - Periodization Powerlifting app is a comprehensive program designed for powerlifters of all levels. Developed by Charles Vanderhoff, this app allows users to follow the classic 16-week Conjugate Method program with 4 training days per week.
The program is structured to target different muscle groups and lift variations on specific training days. On Mondays, users focus on max effort lower body exercises such as box squats, rack pulls, deficit deadlifts, and goodmornings. Wednesdays are dedicated to max effort upper body exercises like board presses, floor presses, close grip bench presses, and rack presses.
Fridays are dedicated to speed squats, using wide stance box squats to train sitting back in the squat and fully recruiting the hamstrings, glutes, and lower back. This day also incorporates bands or chains for accommodating resistance. Lastly, Sundays are for speed bench presses, done with a close grip touch-and-go style.
It's important to note that the exercise selections in this app are fully customizable, allowing users to tailor the program to their specific needs. While this app is not affiliated with Westside Barbell or Louie Simmons, it provides a comprehensive and effective approach to powerlifting training.
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