速報APP / 健康塑身 / Conjugate Method - Periodization Powerli

Conjugate Method - Periodization Powerli

價格:免費

更新日期:2017-07-26

檔案大小:18.6 MB

目前版本:1.0.5

版本需求:需要 iOS 9.0 或以上版本。與 iPhone、iPad 及 iPod touch 相容。

支援語言:英語

Conjugate Method - Periodization Powerlifting(圖1)-速報App

Few powerlifting programs have produced legendary strength gains like the Conjugate Method. One of the most popular strength programs in the word, the Conjugate Method was popularized for powerlifting by Louie Simmons of Westside Barbell.

This app is perfect for beginner to advanced athletes looking to perform the classic 16 Week Conjugate Method program with 4 training days per week.

The program is structured as follows:

Monday: Max Effort Lower

Conjugate Method - Periodization Powerlifting(圖2)-速報App

Exercises similar to the squat or deadlift up to a 1-3 rep max. Exercises include various forms of the box squat, rack pull, deficit deadlift, and goodmornings, performed at a 1-3 rep max. This movement is usually rotated each week.

Wednesday: Max Effort Upper

Exercises similar to the bench press, up to a 1-3 rep max. Exercises include various forms of the board press, floor press, close grip bench press and rack press, performed at a 1-3 rep max. This movement is usually rotated each week.

Conjugate Method - Periodization Powerlifting(圖3)-速報App

Friday: Speed Squat

Speed squat days use wide stance box squats in order to train siting back in the squat and fully recruiting the hamstrings, glutes and lower back. Box squats also build strength out of the hole and assure that squatting depth is reached. The weight is kept at around 50% (varied from 45% - 55% over 3 weeks). Lifters commonly use bands/chains for accommodating resistance on this day.

Sunday: Speed Bench

The Speed Bench days are done with a close grip touch-and-go style (no bounce). Like the speed squats, the weight is kept at 50% and can be varied over 3 weeks.

Conjugate Method - Periodization Powerlifting(圖4)-速報App

Please note: There are endless ways to run a conjugate periodization cycle. The exercise selections in this app are completely customizable. If you have specific needs you can base the program around the exercises you configure. This app is not connected to Westside Barbell or Louie Simmons and may deviate from information found elsewhere.

Conjugate Method - Periodization Powerlifting(圖5)-速報App

支援平台:iPhone, iPad