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Brian Alsruhe's Conjugate Template Video

The document outlines a 3 week conjugate training template that focuses on alternating max effort and dynamic effort days each week. On max effort days, either the squat or deadlift is focused on for odd weeks, and either the bench press or overhead press is focused on for even weeks. Dynamic effort days involve 10 sets of 3 reps at a lighter load performed every minute on the minute for the main lifts and accessories. The load increases each week from 40% to 45% to 50% on the dynamic effort days.

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John c
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590 views3 pages

Brian Alsruhe's Conjugate Template Video

The document outlines a 3 week conjugate training template that focuses on alternating max effort and dynamic effort days each week. On max effort days, either the squat or deadlift is focused on for odd weeks, and either the bench press or overhead press is focused on for even weeks. Dynamic effort days involve 10 sets of 3 reps at a lighter load performed every minute on the minute for the main lifts and accessories. The load increases each week from 40% to 45% to 50% on the dynamic effort days.

Uploaded by

John c
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Banded 1RMs Odd weeks (1, 3, 5, 7, 9, 11, 13, 15) are DEADLIFT/BENCH focus SQUAT

Squat Even weeks (2, 4, 6, 8, 10, 12, 14, 16) are SQUAT/OVERHEAD PRESS focus DEADLIFT
It is ideal to have 48 hours between max effort days, as well as between BENCH
Deadlift second max effort day and first dynamic effort day. OHP

Bench Brian Alsruhe's Conjugate template video


OHP
You can add up to 8 lift variants for each lift in the below cells.
SQUAT VARIANTS
DEADLIFT VARIANTS
BENCH VARIANTS
OHP VARIANTS
These will be selectable options on maximum effort days.

ALL WORK IS TO BE PERFORMED IN A GIANT SET FORMAT. All work should be performed with bands, chains or other accomodating resistance.
ALL SETS PERFORMED WITH 90 SECONDS REST.
EXPLOSIVE HIP HINGE → LOWER BODY MOVEMENT → ABDOMINAL WORK → 90s REST
ROW → BENCH → ABDOMINAL/OBLIQUE WORK → 90s REST If you are unfamiliar with bands or chains, you will have to experiment.
CHIN UP/PULL UP → OVERHEAD PRESS → ABDOMINAL/OBLIQUE WORK → 90s REST All dynamic effort work will be performed in every minute on the minute format.
Enter the max for the day in the red box, this will fill in the volume sets for the day. You can choose whether to perform the EMOM reps alone or superset with another movement.
You can also choose 3x5 or 5x3 for the volume work on max effort days. THE GOAL OF DYNAMIC EFFORT DAY IS TO MOVE THE WEIGHT EXPLOSIVELY.
WEEK 1 MAX EFFORT DYNAMIC EFFORT
DAY 1 DAY 2 DAY 3 DAY 4 0.4
MAX EFFORT MAX EFFORT DYNAMIC EFFORT DYNAMIC EFFORT
3RM 3RM SQUAT BENCH
10 x 3 40% 10 x 3 40%

VOLUME WORK 80% 3RM DEADLIFT OHP


5x3 5x3 10 x 3 40% 10 x 3 40%
3+ 80% 3RM 3+ 80% 3RM
3 80% 3RM 3 80% 3RM ACCESSORIES ACCESSORIES
3 80% 3RM 3 80% 3RM 3x 10-12 3x 10-12
#NAME? 80% 3RM #NAME? 80% 3RM 2-3 movements w/ 2-3 movements w/
#NAME? 80% 3RM #NAME? 80% 3RM posterior chain and back upper body press/pull
focus focus
ACCESSORIES ACCESSORIES -or- -or-
3x 10-12 3x 10-12 Strongman event training Strongman event training
2-3 movements w/ 2-3 movements w/
posterior chain and back upper body press/pull
focus focus
-or- -or-
Strongman event training Strongman event training

WEEK 2 MAX EFFORT DYNAMIC EFFORT


DAY 1 DAY 2 DAY 3 DAY 4 0.45
MAX EFFORT MAX EFFORT DYNAMIC EFFORT DYNAMIC EFFORT
3RM 3RM SQUAT BENCH
10 x 3 45% 10 x 3 45%

VOLUME WORK 80% 3RM DEADLIFT OHP


5x3 5x3 10 x 3 45% 10 x 3 45%
3+ 80% 3RM 3+ 80% 3RM
3 80% 3RM 3 80% 3RM ACCESSORIES ACCESSORIES
3 80% 3RM 3 80% 3RM 3x 10-12 3x 10-12
#NAME? 80% 3RM #NAME? 80% 3RM 2-3 movements w/ 2-3 movements w/
#NAME? 80% 3RM #NAME? 80% 3RM posterior chain and back upper body press/pull
focus focus
ACCESSORIES ACCESSORIES -or- -or-
3x 10-12 3x 10-12 Strongman event training Strongman event training
2-3 movements w/ 2-3 movements w/
posterior chain and back upper body press/pull
focus focus
-or- -or-
Strongman event training Strongman event training

WEEK 3 MAX EFFORT DYNAMIC EFFORT


DAY 1 DAY 2 DAY 3 DAY 4 0.5
MAX EFFORT MAX EFFORT DYNAMIC EFFORT DYNAMIC EFFORT
3RM 3RM SQUAT BENCH
10 x 3 50% 10 x 3 50%

VOLUME WORK 80% 3RM DEADLIFT OHP


5x3 5x3 10 x 3 50% 10 x 3 50%
3+ 80% 3RM 3+ 80% 3RM
3 80% 3RM 3 80% 3RM ACCESSORIES ACCESSORIES
3 80% 3RM 3 80% 3RM 3x 10-12 3x 10-12
#NAME? 80% 3RM #NAME? 80% 3RM 2-3 movements w/ 2-3 movements w/
#NAME? 80% 3RM #NAME? 80% 3RM posterior chain and back upper body press/pull
focus focus
ACCESSORIES ACCESSORIES -or- -or-
3x 10-12 3x 10-12 Strongman event training Strongman event training
2-3 movements w/ 2-3 movements w/
posterior chain and back upper body press/pull
focus focus
-or- -or-
Strongman event training Strongman event training

WEEK 4 MAX EFFORT DYNAMIC EFFORT


DAY 1 DAY 2 DAY 3 DAY 4 0.55
MAX EFFORT MAX EFFORT DYNAMIC EFFORT DYNAMIC EFFORT
3RM 3RM SQUAT BENCH
10 x 3 55% 10 x 3 55%

VOLUME WORK 80% 3RM DEADLIFT OHP


5x3 5x3 10 x 3 55% 10 x 3 55%
3+ 80% 3RM 3+ 80% 3RM
3 80% 3RM 3 80% 3RM ACCESSORIES ACCESSORIES
3 80% 3RM 3 80% 3RM 3x 10-12 3x 10-12
#NAME? 80% 3RM #NAME? 80% 3RM 2-3 movements w/ 2-3 movements w/
#NAME? 80% 3RM #NAME? 80% 3RM posterior chain and back upper body press/pull
focus focus
ACCESSORIES ACCESSORIES -or- -or-
3x 10-12 3x 10-12 Strongman event training Strongman event training
2-3 movements w/ 2-3 movements w/
posterior chain and back upper body press/pull
focus focus
-or- -or-
Strongman event training Strongman event training

WEEK 5 MAX EFFORT DYNAMIC EFFORT


DAY 1 DAY 2 DAY 3 DAY 4 0.6
MAX EFFORT MAX EFFORT DYNAMIC EFFORT DYNAMIC EFFORT
3RM 3RM SQUAT BENCH
10 x 3 60% 10 x 3 60%

VOLUME WORK 80% 3RM DEADLIFT OHP


5x3 5x3 10 x 3 60% 10 x 3 60%
3+ 80% 3RM 3+ 80% 3RM
3 80% 3RM 3 80% 3RM ACCESSORIES ACCESSORIES
3 80% 3RM 3 80% 3RM 3x 10-12 3x 10-12
#NAME? 80% 3RM #NAME? 80% 3RM 2-3 movements w/ 2-3 movements w/
#NAME? 80% 3RM #NAME? 80% 3RM posterior chain and back upper body press/pull
focus focus
ACCESSORIES ACCESSORIES -or- -or-
3x 10-12 3x 10-12 Strongman event training Strongman event training
2-3 movements w/ 2-3 movements w/
posterior chain and back upper body press/pull
focus focus
-or- -or-
Strongman event training Strongman event training

WEEK 6 MAX EFFORT DYNAMIC EFFORT


DAY 1 DAY 2 DAY 3 DAY 4 0.65
MAX EFFORT MAX EFFORT DYNAMIC EFFORT DYNAMIC EFFORT
3RM 3RM SQUAT BENCH
10 x 3 65% 10 x 3 65%

VOLUME WORK 80% 3RM DEADLIFT OHP


5x3 5x3 10 x 3 65% 10 x 3 65%
3+ 80% 3RM 3+ 80% 3RM
3 80% 3RM 3 80% 3RM ACCESSORIES ACCESSORIES
3 80% 3RM 3 80% 3RM 3x 10-12 3x 10-12
#NAME? 80% 3RM #NAME? 80% 3RM 2-3 movements w/ 2-3 movements w/
#NAME? 80% 3RM #NAME? 80% 3RM posterior chain and back upper body press/pull
focus focus
ACCESSORIES ACCESSORIES -or- -or-
3x 10-12 3x 10-12 Strongman event training Strongman event training
2-3 movements w/ 2-3 movements w/
posterior chain and back upper body press/pull
focus focus
-or- -or-
Strongman event training Strongman event training

WEEK 7 MAX EFFORT DYNAMIC EFFORT


DAY 1 DAY 2 DAY 3 DAY 4 0.4
MAX EFFORT MAX EFFORT DYNAMIC EFFORT DYNAMIC EFFORT
1RM 1RM SQUAT BENCH
10 x 3 40% 10 x 3 40%

VOLUME WORK 80% 1RM DEADLIFT OHP


5x3 5x3 10 x 3 40% 10 x 3 40%
3+ 80% 1RM 3+ 80% 1RM
3 80% 1RM 3 80% 1RM ACCESSORIES ACCESSORIES
3 80% 1RM 3 80% 1RM 3x 10-12 3x 10-12
#NAME? 80% 1RM #NAME? 80% 1RM 2-3 movements w/ 2-3 movements w/
#NAME? 80% 1RM #NAME? 80% 1RM posterior chain and back upper body press/pull
focus focus
ACCESSORIES ACCESSORIES -or- -or-
3x 10-12 3x 10-12 Strongman event training Strongman event training
2-3 movements w/ 2-3 movements w/
posterior chain and back upper body press/pull
focus focus
-or- -or-
Strongman event training Strongman event training

WEEK 8 MAX EFFORT DYNAMIC EFFORT


DAY 1 DAY 2 DAY 3 DAY 4 0.45
MAX EFFORT MAX EFFORT DYNAMIC EFFORT DYNAMIC EFFORT
1RM 1RM SQUAT BENCH
10 x 3 45% 10 x 3 45%

VOLUME WORK 80% 1RM DEADLIFT OHP


5x3 5x3 10 x 3 45% 10 x 3 45%
3+ 80% 1RM 3+ 80% 1RM
3 80% 1RM 3 80% 1RM ACCESSORIES ACCESSORIES
3 80% 1RM 3 80% 1RM 3x 10-12 3x 10-12
#NAME? 80% 1RM #NAME? 80% 1RM 2-3 movements w/ 2-3 movements w/
#NAME? 80% 1RM #NAME? 80% 1RM posterior chain and back upper body press/pull
focus focus
ACCESSORIES ACCESSORIES -or- -or-
3x 10-12 3x 10-12 Strongman event training Strongman event training
2-3 movements w/ 2-3 movements w/
posterior chain and back upper body press/pull
focus focus
-or- -or-
Strongman event training Strongman event training

WEEK 9 MAX EFFORT DYNAMIC EFFORT


DAY 1 DAY 2 DAY 3 DAY 4 0.5
MAX EFFORT MAX EFFORT DYNAMIC EFFORT DYNAMIC EFFORT
1RM 1RM SQUAT BENCH
10 x 3 50% 10 x 3 50%

VOLUME WORK 80% 1RM DEADLIFT OHP


5x3 5x3 10 x 3 50% 10 x 3 50%
3+ 80% 1RM 3+ 80% 1RM
3 80% 1RM 3 80% 1RM ACCESSORIES ACCESSORIES
3 80% 1RM 3 80% 1RM 3x 10-12 3x 10-12
#NAME? 80% 1RM #NAME? 80% 1RM 2-3 movements w/ 2-3 movements w/
#NAME? 80% 1RM #NAME? 80% 1RM posterior chain and back upper body press/pull
focus focus
ACCESSORIES ACCESSORIES -or- -or-
3x 10-12 3x 10-12 Strongman event training Strongman event training
2-3 movements w/ 2-3 movements w/
posterior chain and back upper body press/pull
focus focus
-or- -or-
Strongman event training Strongman event training

WEEK 10 MAX EFFORT DYNAMIC EFFORT


DAY 1 DAY 2 DAY 3 DAY 4 0.55
MAX EFFORT MAX EFFORT DYNAMIC EFFORT DYNAMIC EFFORT
1RM 1RM SQUAT BENCH
10 x 3 55% 10 x 3 55%

VOLUME WORK 80% 1RM DEADLIFT OHP


5x3 5x3 10 x 3 55% 10 x 3 55%
3+ 80% 1RM 3+ 80% 1RM
3 80% 1RM 3 80% 1RM ACCESSORIES ACCESSORIES
3 80% 1RM 3 80% 1RM 3x 10-12 3x 10-12
#NAME? 80% 1RM #NAME? 80% 1RM 2-3 movements w/ 2-3 movements w/
#NAME? 80% 1RM #NAME? 80% 1RM posterior chain and back upper body press/pull
focus focus
ACCESSORIES ACCESSORIES -or- -or-
3x 10-12 3x 10-12 Strongman event training Strongman event training
2-3 movements w/ 2-3 movements w/
posterior chain and back upper body press/pull
focus focus
-or- -or-
Strongman event training Strongman event training

WEEK 11 MAX EFFORT DYNAMIC EFFORT


DAY 1 DAY 2 DAY 3 DAY 4 0.6
MAX EFFORT MAX EFFORT DYNAMIC EFFORT DYNAMIC EFFORT
1RM 1RM SQUAT BENCH
10 x 3 60% 10 x 3 60%

VOLUME WORK 80% 1RM DEADLIFT OHP


5x3 5x3 10 x 3 60% 10 x 3 60%
3+ 80% 1RM 3+ 80% 1RM
3 80% 1RM 3 80% 1RM ACCESSORIES ACCESSORIES
3 80% 1RM 3 80% 1RM 3x 10-12 3x 10-12
#NAME? 80% 1RM #NAME? 80% 1RM 2-3 movements w/ 2-3 movements w/
#NAME? 80% 1RM #NAME? 80% 1RM posterior chain and back upper body press/pull
focus focus
ACCESSORIES ACCESSORIES -or- -or-
3x 10-12 3x 10-12 Strongman event training Strongman event training
2-3 movements w/ 2-3 movements w/
posterior chain and back upper body press/pull
focus focus
-or- -or-
Strongman event training Strongman event training

WEEK 12 MAX EFFORT DYNAMIC EFFORT


DAY 1 DAY 2 DAY 3 DAY 4 0.65
MAX EFFORT MAX EFFORT DYNAMIC EFFORT DYNAMIC EFFORT
1RM 1RM SQUAT BENCH
10 x 3 65% 10 x 3 65%

VOLUME WORK 80% 1RM DEADLIFT OHP


5x3 5x3 10 x 3 65% 10 x 3 65%
3+ 80% 1RM 3+ 80% 1RM
3 80% 1RM 3 80% 1RM ACCESSORIES ACCESSORIES
3 80% 1RM 3 80% 1RM 3x 10-12 3x 10-12
#NAME? 80% 1RM #NAME? 80% 1RM 2-3 movements w/ 2-3 movements w/
#NAME? 80% 1RM #NAME? 80% 1RM posterior chain and back upper body press/pull
focus focus
ACCESSORIES ACCESSORIES -or- -or-
3x 10-12 3x 10-12 Strongman event training Strongman event training
2-3 movements w/ 2-3 movements w/
posterior chain and back upper body press/pull
focus focus
-or- -or-
Strongman event training Strongman event training

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