16 Week Conjugate Periodization Program for Novice Powerlifters

16 Week Conjugate Periodization Program For Novice Powerlifters

This article article contains minimal minimal formatting formatting because its a real !rogram !rogram and not an article about a !rogram or how to make a !rogram better" This is to make this more !rint and mobile friendl#" To the left of this te$t #ou will see a %share% button" Click this and in the search engine& t#!e %PrintFriendl#%" This is the best 'le and format to save and !rint from" Few !owerlifting !rograms have generated as much interest as conjugate !eriodization ()*) Westside+" While the !rogram is certainl# e,ective for a vast !o!ulation of lifters& it-s not e$actl# the easiest to follow correctl# for lifters with a limited training histor#" The following following is a variation variation that .-ve used used successfull# successfull# for some of m# clients that limits some of the variables that can derail ine$!erienced ine$!erienced lifters" .s it totall# idiot !roof/ No!e& but it-s a great introduction introduction to one of the most !o!ular strength strength !rograms in the world" What-s in a Name/ 0ince conjugate !eriodization was !o!ularized for !owerlifting !owerlifting b# ouie 0immons of Westside 2arbell& 3# 'rst instinct when writing this !rogram was to do what ever#one else seems to and call it 4Westside for Novices5" Wh# not/ We alread# have

Westside for 7aw lifters Westside for Natural ifters Westside for 0kinn# 8u#s Westside for Fat 8u#s The list goes goes on9 . decided against using the Westside name in the title of the !rogram for two reasons 7es!ect : .t-s not m# club& nor do . train there" . do not like the idea of misre!resenting m# !rogram as something ouie has somehow signed o, on" )ccurac# : While this tem!late is based on ouie-s& the# have not& to m# knowledge ever used it as written here" .n fact& .-m almost !ositive the# haven-t" ;nl# those who train at the club can reall# claim to know what the# do da# in and da# out" )nd for that matter& the tem!late itself is a small !art of wh# the club is so successful" .n fact& having visited& and s!oken to some of the members at length& . would sa# that the coaching and environment are !robabl# more crucial to the club then the tem!late" 2asicall# unless #ou are actuall# training )T Westside& #ou are not 4training Westside5" Conjugate in a Nutshell This article article is written for for those out there there who want want to start a conjugate !rogram& !rogram& but are unsure where to begin" .f #ou are a regular reader of elitefts& #ou are !robabl# at least casuall# familiar with the original conjugate tem!late written b# ouie" .f not& there is a T;N of information on the Conjugate 0#stem on elitefts"com& including this e$tremel# thorough breakdown b# $ercise .nde$

The classic conjugate tem!late tem!late calls for ? training da#s da#s !er week 3onda# : 3a$ >,ort ower

;n this da#& #ou will !erform an e$ercise similar to the s@uat or deadlift& u! to a 1AB re! ma$" >$ercises can include various forms of the bo$ s@uat& rack !ull& de'cit deadlift& and goodmorning& !erformed at a 1AB re! ma$" This movement is usuall# rotated each week" The meetAst#le lifts are not !erformed until the meet"

Wednesda# : 3a$ >,ort !!er ;n this da#& #ou will !erform an e$ercise similar to the bench !ress& u! to a 1AB re! ma$" >$ercises can include various forms of the board !ress& Door !ress& close gri! bench !ress and rack !ress& !erformed at a 1AB re! ma$" This movement is usuall# rotated each week" The meetAst#le bench !ress is usuall# not !erformed until the meet"

Frida# : 0!eed 0@uat 0!eed s@uats are !erformed as a wide stance bo$ s@uat& in order to teach #ou to sit back in the s@uat and to full# recruit the hamstrings& glutes and lower back" )dditionall#& bo$ s@uats build strength out of the hole and assure that #ou are s@uatting to de!th" The weight is ke!t at around E !ercent (often waved from ?E to EE over B weeks+& and use of bands and chains for accommodating resistance is common"

0unda# : 0!eed 2ench 0!eed benches are !erformed with a closerAthenAcom!etition gri!& in a touch and go st#le (no bounce+" ike the s!eed s@uats& the weight is ke!t at E !ercent and can be waved over the B week wave" )s an# e$!erienced lifter can tell #ou& there is a ;T more to the !rogram& but the above is a basic breakdown"

Problems for Novices Conjugate is a 87>)T st#le of !rogramming& but !resents some challenges to the beginner& all of which are addressed in m# tem!late" Gariet# : Conjugate thrives on variet# in e$ercises& es!eciall# with regard to ma$ e,ort e$ercises" This is wh# tools like s!ecial bars& bands and chains are used"

3ost beginners do not have access to these to#s& which limits their o!tions" Hell& in toda#-s Planet Fitness ins!ired 'tness industr# #ou are luck# if #our g#m has a @ualit# barbell and rack" ;n this tem!late& the e$ercise selection is limited so that all #ou need are a barbell and rack" Coaching : 3ost novices& unless the# are luck# enough to train with an e$!erienced grou!& do not have the bene't of coaching& making it tougher to learn techni@ue in the com!etition lifts" .n this tem!late& there is a skills da#& where #ou will be !racticing the meet lifts in !lace of a s!ecial e$ercise each month" >$ercise selection : >$!erienced lifters know how each s!ecial e$ercise carries over to their meet lifts& and what the general correlation should be between lifts" ;n this tem!late& e$ercise selection is limited& with each s!ecial e$ercise re!eating ever# month" With fewer e$ercises in the mi$& it will be easier to note the carr#over from the s!ecial e$ercises to the meet lifts" Note& this !rogram is written as a 3>>T CIC>& and is designed to be com!leted with a com!etition" .-ve alwa#s been of the belief that beginning !owerlifters should com!ete earl and often& in order to gain meet e$!erience as @uickl# as !ossible"

0!ecial >$ercises This tem!late calls for onl# B s!ecial e$ercises !er 16 weeks" Iou will be working u! in each e$ercises once !er c#cleJmonth" .n month one& #ou will go to a B re! ma$" .n months two and three and four& #ou will go u! to a 1 re! ma$" . like kee!ing the 'rst week to a Brm in order to reinforce techni@ue" For the s@uatJdeadlift& !ick a version of the goodmorning& deadlift and low bo$ s@uat" For the bench& use a close gri! fullArange bench& rack !ress and Door !ress" 2oard !resses also work if #ou are able to get multi!le training !artners to hel! #ou" .f #ou are just going at it alone in a commercial g#m& #ou know how tough it can be to 'nd a good s!otter so sta# awa# from e$ercises re@uiring more than one"

0!eed Work

0!eed work will be just about the same as on the traditional W02 tem!late"

For s@uatJdeadlift !erform = sets of K on the wide stance bo$ s@uat" Wave the weight from ?E to EEL of #our 1rm free s@uat over B weeks& then start over at ?E" Following the s@uat& hit 6 singles on the deadlift waving the weight from 6EAMEL of #our 1rm 7est intervals between lifts should be ke!t to about a minute" For the bench& use  sets of B" Changing #our gri! ever# B sets& . tend to go from !ointerA'nger at the smooth& to between the line and the smooth& to !ink# on the line" Wave the !ercentages from ?EAEEL of #our 1rm" 2efore #ou even ask& . do N;T recommend using bands and chains for #our 'rst conjugate c#cle" Not onl# are the# unnecessar# for beginners& but the# are one more variable that can mudd# the waters while #ou are tr#ing to learn a new training !rotocol" )ssistance Following #our ma$ e,ort or s!eed work& #ou should be doing at least two assistance movements" For #our s@uatJ< da#s& #ou should be hitting at least one !osterior chain (hamstrings glutes& lower back+& and one abdominal e$ercise" Posterior chain lower bod# assistance movements include 8lute ham raises 7everse h#!ers 0traight leg deadlifts Cable !ullthroughs 2ack e$tensions 2and goodmornings

)bdominal e$ercises include& 0itAu!s over the gluteAhamJback e$tension machine Cable !ulldown abs 2and !ulldown abs Hanging leg raises

Planks 0!read eagle sitAu!s .ncline bench sitAu!s
For the bench da#s& at least one u!!er back movement and one trice!s e$ercise"

!!er back e$ercises include 2entover barbell rows TAbar rows
Trice!s e$ercises include #ing dumbbell e$tensions #ing barbell e$tensions O3 !resses Cable trice!s e$tensions 2end trice!s e$tensions

The Tem!late

)s mentioned earlier& this tem!late consists of ? c#cles& each lasting ? weeks& for a total of 16 weeks (1M if #ou include the deload for the meet+"

.3P;7T)NT N;T>

The exercise selection is really up to you, based on what you think you need. You do not need to use the exercises as written. I actually encourage you to experiment so that you will fnd what works or yoursel.

For the sake of the demonstration& The 0@uatJ< 3a$ >,ort e$ercises .-ve selected are the ow 2o$ 0@uat& rack !ull (lowest setting on #our rack+ and the low bo$ s@uat (K inches below !arallel+" For the bench& we-re using the close gri! bench (!ointer 'nger on the smooth+& Door !ress (#our choice of gri!& but stick with the same gri! for the entire !rogram+& and rack !ress (close gri!& same height thought the whole !rogram+

C#cle 1

Week 1

3onda# : 3a$ >,ort 0@uatJ<

ow bo$ s@uat : work u! to a Brm 0traight leg deadlifts ? $ = .ncline bench sitAu!s ? $ 1E

Wednesda# : 3a$ >,ort 2ench

Close gri! bench : work u! to a Brm TAbar rows ? $ = #ing <2 e$tensions ? $ 1K

Frida# : 0!eed 0@uat

2o$ s@uats ?EL = $ K 0!eed deadlift 6EL 6 $ 1 0traight leg deadlifts ? $ = .ncline bench sitAu!s ? $ 1E

0unda# : 0!eed 2ench

0!eed bench ?EL  $ B TAbar rows ? $ = #ing <2 e$tensions ? $ 1K

Week K


7ack Pull : work u! to a Brm

0traight leg deadlifts ? $ = .ncline bench sitAu!s ? $ 1E


Floor Press : work u! to a Brm TAbar rows ? $ = #ing <2 e$tensions ? $ 1K


2o$ s@uats EL = $ K 0!eed deadlift ML 6 $ 1 0traight leg deadlifts ? $ = .ncline bench sitAu!s ? $ 1E


0!eed bench EL  $ B TAbar rows ? $ = #ing <2 e$tensions ? $ 1K

Week B


8oodmorning: work u! to a Brm 0traight leg deadlifts ? $ = .ncline bench sitAu!s ? $ 1E


7ack Press : work u! to a Brm TAbar rows ? $ = #ing <2 e$tensions ? $ 1K


2o$ s@uats EEL = $ K 0!eed deadlift MEL 6 $ 1 0traight leg deadlifts ? $ = .ncline bench sitAu!s ? $ 1E


0!eed bench EEL  $ B TAbar rows ? $ = #ing <2 e$tensions ? $ 1K

Week ?

3onda# : 0@uatJ< skill da#

Free 0@uat A work u! to =EL of 1rm
Wednesda# : 2ench skill da#

2ench Press : work u! to =EL of 1rm TAbar rows ? $ = #ing <2 e$tensions ? $ 1K


2o$ s@uats ?EL = $ K 0!eed deadlift 6EL 6 $ 1 0traight leg deadlifts ? $ = .ncline bench sitAu!s ? $ 1E


0!eed bench ?EL  $ B TAbar rows ? $ = #ing <2 e$tensions ? $ 1K

C#cle K

Week 1


ow bo$ s@uat : work u! to a 1rm 2ack >$tension ? $ = Cable !ulldown abs ? $ 1E


Close gri! bench : work u! to a 1rm 2entover barbell rows ? $ = #ing 22 e$tensions ? $ 1K


2o$ s@uats EL = $ K 0!eed deadlift ML 6 $ 1 2ack >$tension ? $ = Cable !ulldown abs ? $ 1E


0!eed bench EL  $ B 2entover barbell rows ? $ = #ing 22 e$tensions ? $ 1K

Week K


7ack Pull : work u! to a 1rm 2ack >$tension ? $ = Cable !ulldown abs ? $ 1E


Floor Press : work u! to a Brm

2entover barbell rows ? $ = #ing 22 e$tensions ? $ 1K


2o$ s@uats EEL = $ K 0!eed deadlift MEL 6 $ 1 2ack >$tension ? $ = Cable !ulldown abs ? $ 1E


0!eed bench EEL  $ B 2entover barbell rows ? $ = #ing 22 e$tensions ? $ 1K

Week B


8oodmorning: work u! to a 1rm 2ack >$tension ? $ = Cable !ulldown abs ? $ 1E


7ack Press : work u! to a 1rm 2entover barbell rows ? $ = #ing 22 e$tensions ? $ 1K


2o$ s@uats ?EL = $ K 0!eed deadlift 6EL 6 $ 1 2ack >$tension ? $ = Cable !ulldown abs ? $ 1E


0!eed bench ?EL  $ B 2entover barbell rows ? $ = #ing 22 e$tensions ? $ 1K

Week ?


Free 0@uat A work u! to L of 1rm $tension ? $ = Cable !ulldown abs ? $ 1E


2ench Press : work u! to L of 1rm 2entover barbell rows ? $ = #ing 22 e$tensions ? $ 1K


2o$ s@uats EL = $ K 0!eed deadlift ML 6 $ 1 2ack >$tension ? $ = Cable !ulldown abs ? $ 1E


0!eed bench EL  $ B 2entover barbell rows ? $ =

#ing 22 e$tensions ? $ 1K

C#cle B

Week 1


ow bo$ s@uat : work u! to a 1rm : Tr# to beat !revious c#cles !r Cable !ullthroughs 1 $ = 0!read eagle situ!s ? $ 1E


Close gri! bench : work u! to a 1rm: Tr# to beat !revious c#cles !r

2o$ s@uats EL = $ K 0!eed deadlift ML 6 $ 1

Cable !ullthroughs 1 $ = 0!read eagle situ!s ? $ 1E


0!eed bench EL  $ B
Week K


7ack Pull : work u! to a 1rm A Tr# to beat !revious c#cles !r Cable !ullthroughs 1 $ = 0!read eagle situ!s ? $ 1E


Floor Press : work u! to a 1rm A Tr# to beat !revious c#cles !r

2o$ s@uats EEL = $ K 0!eed deadlift MEL 6 $ 1 Cable !ullthroughs 1 $ = 0!read eagle situ!s ? $ 1E


0!eed bench EEL  $ B
Week B


8oodmorning: work u! to a 1rm A Tr# to beat !revious c#cles !r Cable !ullthroughs 1 $ = 0!read eagle situ!s ? $ 1E


7ack Press : work u! to a 1rm A Tr# to beat !revious c#cles !r

2o$ s@uats ?EL = $ K 0!eed deadlift ML 6 $ 1 Cable !ullthroughs 1 $ = 0!read eagle situ!s ? $ 1E


0!eed bench ?EL  $ B
Week ?


Free 0@uat A work u! to EL of 1rm

2ench Press : work u! to EL of 1rm

2o$ s@uats EL = $ K 0!eed deadlift ML 6 $ 1 Cable !ullthroughs 1 $ = 0!read eagle situ!s ? $ 1E


0!eed bench EL  $ B
C#cle ?

Week 1


ow bo$ s@uat : 1rm A Tr# to beat !revious c#cles !r 8lute ham raises ? $ = Hanging leg raises ? $ 1E


Close gri! bench : 1rm A Tr# to beat !revious c#cles !r 3achine rows ? $ = O3 !resses ? $ 1K


2o$ s@uats EEL = $ K 0!eed deadlift MEL 6 $ 1 8lute ham raises ? $ = Hanging leg raises ? $ 1E


0!eed bench EEL  $ B 3achine rows ? $ = O3 !resses ? $ 1K

Week K


7ack Pull : work u! to a 1rm A Tr# to beat !revious c#cles !r 8lute ham raises ? $ = Hanging leg raises ? $ 1E


Floor Press : work u! to a 1rm A Tr# to beat !revious c#cles !r 3achine rows ? $ = O3 !resses ? $ 1K


2o$ s@uats ?EL = $ K 0!eed deadlift ML 6 $ 1 8lute ham raises ? $ =

Hanging leg raises ? $ 1E


0!eed bench ?EL  $ B 3achine rows ? $ = O3 !resses ? $ 1K

Week B


8oodmorning: work u! to a 1rm A Tr# to beat !revious c#cles !r 8lute ham raises ? $ = Hanging leg raises ? $ 1E


7ack Press : work u! to a 1rm A Tr# to beat !revious c#cles !r 3achine rows ? $ = O3 !resses ? $ 1K


2o$ s@uats EL = $ K 0!eed deadlift ML 6 $ 1 8lute ham raises ? $ = Hanging leg raises ? $ 1E


0!eed bench EL  $ B 3achine rows ? $ = O3 !resses ? $ 1K

Week ?


Free 0@uat A work u! to =EL of 1rm

2ench Press : work u! to =EL of 1rm 3achine rows ? $ = O3 !resses ? $ 1K


2o$ s@uats EEL = $ K 0!eed deadlift MEL 6 $ 1 8lute ham raises ? $ = Hanging leg raises ? $ 1E


0!eed bench EEL  $ B 3achine rows ? $ = O3 !resses ? $ 1K

Week of the meet

ight assistance work onl# 3onda# : Wednesda# 7est from Thursda# until meet"

Notes

;n da#s where #ou break a !r& dont get too aggressive and kee! going until a miss" .f #ou break a !r& its an indication #ou are on track& so dont beat #ourself u! more than #ou need to" ;n da# where #ou miss a !r& consider doing some e$tra assistance work for the muscle grou! #ou believe is #our weakness" >$tra workouts are 'ne& even encouraged" *ee! the weights light and the movements small" This is a great time to add in some e$tra ab& u!!er back and hamstring work" The s!eed work weights might feel too light" <; N;T 7).0> TH>3" The !oint of s!eed work is to !roduce lots of force on a subAma$imal load" Feel free to make e$ercise substitutions if needed& but make sure the new e$ercise is similar enough to accom!lish a similar !ur!ose" For e$am!le& a board !ress is a great substitute for a Door !ress" ) l#ing trice!s e$tension is not" Take great notes" Conjugate re@uires #ou to listen to #our bod# and to look for indicators" earn which e$ercise carr# over to the meet lifts and which do not" )djust accordingl# ne$t time #ou run the !rogram"

16 Week Conjugate Periodization Program for Novice Powerlifters

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