CONJUGATE BODYBUILDING WEEK 1
SCHEDULE M O N D AY
T U E S D AY
W E D N E S D AY
O P T I O N A L
Max Effort
Double Stimulation
T H U R S D AY
F R I D AY
S AT U R D AY
Dynamic / Repetitive Effort
Dynamic / Repetitive Effort
S U N D AY
O P T I O N A L
Max Effort
Double Stimulation
© 2017 Ballistic Management Inc. All Rights Reserved Without limiting rights under the copyright reserved above, no p art of this publication may b e reproduced, stored, introduced into a retrieval system, distributed or transmitted in any form or by any means, including without limitation photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted by copyright law. The scanning, uploading, and/or distribution of this d ocument via the internet or via any other means without the permission of the p ublisher is illegal and is punishable by law. Please purchase only authorized editions and do not p articipate in or encourage electronic piracy of copyrightable materials. "Thibarmy" and Thibarmy logo are trademarks of Ballistic Management Inc. For more information, visite us at www.thibarmy.com or contact us at
[email protected]
W E E K 1 - M O N D A Y – M A X E F F O R T EXERCISE
*
SE TS
REPS
REST
TE MPO/ METHOD/N OTES
4
6 seconds
90 sec.
Overcoming isometrics at 90 deg knee angle
Ramp
Ramp to 3RM
By feel
Gradually ramp up to your 3RM for the day in 5-8 sets
A
S QU QU A T O V ER ER C OM OM IN IN G I SO SO ME ME TR TR IC IC S* S*
B
Z E R C H E R S Q U AT
C
UP PER BAC K DEA DLIF T
4
4-6
120-150 sec
D1
KB SWING (RUSSIAN: ONLY TO SHOULDER HEIGHT)
4
8-10
90 sec
Be as explosive as possible and tense hard to prevent the KB from going above the shoulder joint (read up on "hardstyle KB swing")
D2
REVERSE HYPER OR GLUTE HAM RAISE OR BACK EXTENSION
4
12-15
120 sec
D1 and D2 are alternated
E1
B A R B E L L C H EA EA T E D S HR HR U G S
4
4-6
75 sec
Use a little bit of lower back/calves action but still mostly traps
E2
REAR DELTS MACHINE OR DB REAR DELTS RAISE
4
10-12
120 sec
3030 tempo E1 & E2 are alternated
Visit: https://t hibarmy.com/isometrics- underrated-train ing-tool/
for more info on overcoming isometrics
https://thibarmy.com/special-exercises-series-no-13upper-drop-snatch/
WEEK 1 - TUESDAY ( O P T I O N A L E X T R A W O R K O U T ) - D O U B L E S T I M U L A T I O N EXERCISE
SE TS
REPS
REST
TE MPO/ METHOD/N OTES
A
LEG PRESS
3
20-30 reps
180 sec.
Just pump the reps, go fairly fast, do not go to failure
B
LY I N G L E G C U R L
4
10-12
120 sec
3030 tempo
C
C A B L E S E AT E D R O W
4
10-12
120 sec
Hold peak contraction 2 sec on each rep
D
BARBELL CURL
4
10-12
120 sec
4-5 sec eccentric
E1
S TA ND ND I N G C A B L E CR CR U N CH CH E S
4
10-12
None
D1 & D2 are a superset
E2
SW ISS BA LL C RUN CHES
4
6-15
120 sec
Slow and squeeze, try to fry your abdominals in as little reps as possible
W E E K 1 - W E D N E S D AY AY – M A X E F F O R T
*
EXERCISE
SE TS
REPS
REST
TE MPO/ METHOD/N OTES
A
BENCH PRESS OVERCOMING ISOMETRICS*
4
6 seconds
90 sec.
Overcoming isometrics at 90 deg elbow angle
B
C LOS E-G RIP FLOOR PRES S
Ramp
Ramp to 3RM
By feel
Gradually ramp up to your 3RM for the day in 5-8 sets
C
M I L I TA R Y P R E S S
4
4-6
120-150 sec
D1
D B P US H PRES S
4
4-6
90 sec
40X0 tempo... lift explosively and lower in 4 seconds
D2
D B L AT E R A L R A I S E
4
8-10
120 sec
D1 and D2 are alternated
E1
BENT OVER BARBELL ROW WITH SLIGHT CHEAT
3
4-6
120 sec
Use a little bit of lower back action at the end the torso is about at a 45 degrees angle
E2
P E N D L AY R O W
3
8-10
120 sec
Squeeze the peak contraction 2 sec per rep E1 & E2 are alternated
F1
FLOOR DUMBBELL TRICEP S EXTENSION
3
4-6
30 sec
Pause for 2 sec on floor Explode on the way up
F2
B A N D T R I C EP EP S P R E S SD SD O W N
3
Maximum in 60 sec
180 sec
Do as many reps as you can in 60 sec, you can take short pauses if needed
Visit: https://t hibarmy.com/isometrics- underrated-train ing-tool/
for more info on overcoming isometrics
WEEK 1 - THURSDAY (OPTIONAL EXTRA WORKOUT) - DOUBLE STIM ULATION EXERCISE
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
A
DB BENCH PRESS
3
20-30 reps
180 sec.
Just pump the reps, go fairly fast, do not go to failure
B
T- B A R R OW O R S E A L R O W
4
10-12
120 sec
Hold peak contraction 2 sec per rep
C
BARBELL FRONT RAISE
4
10-12
120 sec
D
R O P E T R I C E P S P R E S S D OW N
4
10-12
120 sec
W E E K 1 - F R I D AY – D Y N A M I C / R E P E T I T I V E E F F O R T EXERCISE
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
A
BARBELL JUMP S QUAT OR POWER CLEAN FROM HANG OR P OWER SNATCH FROM HANG
4
5
90 sec.
Jump squat = 20% of squat Clean/Snatch = 70%
B
B A C K S Q UAT
6
3
60 sec
Use 50% and focus on maximum acceleration on the way up. Use the rebound if it's natural for you, but don't use it if it messes with your mechanics
C
P IN P U L L F R O M 2 " B E LOW K NE E S
3
8-10 reps
120-150 sec
Reset on every rep, do not bounce on the pins
D1
V E RT I C A L J U M P
4
5
90 sec
Reset on every jump Focus on maximum height
D2
HACK SQUAT OR LEG PRESS OR GOBLET SQUAT
4
12-15
180 sec
D1 and D2 are alternated 4020 tempo
E1
B R OA D J U M P S
4
3
90 sec
Reset on every jump Focus on maximum distance
E2
D B R O M A N I A N DE A D L I F T
4
12-15
180 sec
4020 tempo E1 & E2 are alternated
WEEK 1 - SATURDAY – D Y N A M I C / R E P E T I T I V E E F F O R T EXERCISE
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
A
MEDICINE BALL THROW OVERHEAD OR PUSH PRESS OR POWER JERK OR SPLIT JERK
4
5
90 sec.
Med ball = 16-20lbs Push press/Jerk = 70%
B
BENCH PRESS
6
3
60 sec
Use 50% and focus on maximum acceleration on the way up.
C
BEHIND T HE NECK PRESS
3
8-10 reps
120-150 sec
4 seconds eccentric Don't lower the bar more than mouth level
D1
P LYO P U S H U P S
4
5
90 sec
If you bench press less than 1.5 times your body weight, put your hands on a bench instead of from the floor
D2
I N C L I N E D B P RE S S
4
12-15
180 sec
D1 and D2 are alternated 4020 tempo
E1
D B L AT E RA L RA I S E C H EAT E D
3
6
90 sec
Use a little bit of lower back momentum to create acceleration and lift more weight
E2
D B L AT E RA L R A I S E S T R I C T
3
8-10
180 sec
3020 tempo E1 & E2 are alternated
F1
POWER CLEAN FROM THE HANG OR SNATCH GRIP HIGH PULL (HANG) OR POWER SHRUGS
4
3-5
90 sec
F2
SEATED CABLE ROW ( NEUTRAL GRIP)
4
8-10
180 sec
Squeeze peak contraction 2 sec on each rep F1 & F2 are alternated
CONJUGATE BODYBUILDING WEEK 2
SCHEDULE M O N D AY
T U E S D AY
W E D N E S D AY
O P T I O N A L
Max Effort
Double Stimulation
T H U R S D AY
F R I D AY
S AT U R D AY
Dynamic / Repetitive Effort
Dynamic / Repetitive Effort
S U N D AY
O P T I O N A L
Max Effort
Double Stimulation
© 2017 Ballistic Management Inc. All Rights Reserved Without limiting rights under the copyright reserved above, no p art of this publication may b e reproduced, stored, introduced into a retrieval system, distributed or transmitted in any form or by any means, including without limitation photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted by copyright law. The scanning, uploading, and/or distribution of this d ocument via the internet or via any other means without the permission of the p ublisher is illegal and is punishable by law. Please purchase only authorized editions and do not p articipate in or encourage electronic piracy of copyrightable materials. "Thibarmy" and Thibarmy logo are trademarks of Ballistic Management Inc. For more information, visite us at www.thibarmy.com or contact us at
[email protected]
W E E K 2 - M O N D A Y – M A X E F F O R T EXERCISE
*
SE TS
REPS
REST
TE MPO/ METHOD/N OTES
A
S QU QU A T F UN UN CT CT IO IO NA NA L I SO SO ME ME TR TR IC IC S* S*
Ramp
6 seconds
By feel
Set the pins at the mid-range point, ramp up to the maximum weight you can lift one inch and hold for 6 seconds, take 5-8 sets
B
Z E R C H E R S Q U AT
Ramp
Ramp to 2RM
By feel
Gradually ramp up to your 2RM for the day in 5-8 sets
C
UP PER BAC K DEA DLIF T
4
4-6
120-150 sec
https://thibarmy.com/special-exercises-series-no-13upper-drop-snatch/
D
L E G PR PR E S S OR OR HA HA C K SQ SQ U A T
4
8-10
90 sec
Use a slow eccentric (4-5 seconds) but an explosive/aggre explosive/aggressive ssive concentric
E1
B A R B E L L C H EA EA T E D S HR HR U G S
4
4-6
75 sec
Use a little bit of lower back/calves action but still mostly traps
E2
REAR DELTS MACHINE OR DB REAR DELTS RAISE
4
10-12
120 sec
3030 tempo E1 & E2 are alternated
Visit: https://t hibarmy.com/isometrics- underrated-train ing-tool/
for more info on overcoming isometrics
W E E K 2 - T U E S D AY AY ( O P T I O N A L E X T R A W O R K O U T ) – D O U B L E S T I M U L A T I O N EXERCISE
SE TS
REPS
REST
TE MPO/ METHOD/N OTES
A
LEG EXTENSION OR SLED WALKING BACKWARDS
3
15-20 reps 30 yards
180 sec.
2020 tempo on extensions
B
WE IGHE D BAC K EXTENS ION
4
10-12
120 sec
Hold peak contraction 2 sec
C
S T R A I G H T - A R M S PU PULLD OWN
4
10-12
120 sec
3030 tempo
D
PREACHER CURL
4
10-12
120 sec
3030 tempo
E1
S TA ND ND I N G C A B L E CR CR U N CH CH E S
4
10-12
None
D1 & D2 are a superset
E2
SW ISS BA LL C RUN CHES
4
6-15
120 sec
Slow and squeeze, try to fry your abdominals in as little reps as possible
W E E K 2 - W E D N E S D AY AY – M A X E F F O R T
*
EXERCISE
SE TS
REPS
REST
TE MPO/ METHOD/N OTES
A
BENCH PRESS FUNCTIONAL ISOMETRICS*
Ramp
6 seconds
By feel
Set the pins at the mid-range point, ramp up to the maximum weight you can lift one inch and hold for 6 seconds, take 5-8 sets
B
C LOS E-G RIP FLOOR PRES S
Ramp
Ramp to 2RM
By feel
Gradually ramp up to your 2RM for the day in 5-8 sets
C
M I L I TA R Y P R E S S
4
4-6
120-150 sec
D
D B L AT E R A L R A I S E
4
8-10
120 sec
Use a very slight cheat at the bottom to create some momentum and use more weight
E1
BENT OVER BARBELL ROW WITH SLIGHT CHEAT
3
4-6
120 sec
Use a little bit of lower back action at the end the torso is about at a 45 degrees angle
E2
P E N D L AY R O W
3
8-10
120 sec
Squeeze the peak contraction 2 sec per rep E1 & E2 are alternated
F1
FLOOR DUMBBELL TRICEP S EXTENSION
3
4-6
30 sec
Pause for 2 sec on floor Explode on the way up
F2
B A N D T R I C EP EP S P R E S SD SD O W N
3
Maximum in 60 sec
180 sec
Do as many reps as you can in 60 sec, you can take short pauses if needed
Visit: https://t hibarmy.com/isometrics- underrated-train ing-tool/
for more info on overcoming isometrics
WEEK 2 - THURSDAY (OPTIONAL EXTRA WORKOUT) – DOUBLE STIMULATION EXERCISE
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
A
DB INCLINE BENCH PRESS
3
20-30 reps
180 sec.
Just pump the reps, go fairly fast, do not go to failure
B
T- B A R R OW O R S E A L R O W
4
10-12
120 sec
Hold peak contraction 2 sec per rep
C
S E AT E D D B C L E A N
4
10-12
120 sec
D
V- B A R TR I C E P S PR E S S D O W N
4
10-12
120 sec
W E E K 2 - F R I D AY – D Y N A M I C / R E P E T I T I V E E F F O R T EXERCISE
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
A
BARBELL JUMP S QUAT OR POWER CLEAN FROM HANG OR P OWER SNATCH FROM HANG
5
4
90 sec.
Jump squat = 25% of squat Clean/Snatch = 72.5%
B
B A C K S Q UAT
6
3
60 sec
Use 55% and focus on maximum acceleration on the way up. Use the rebound if it's natural for you, but don't use it if it messes with your mechanics
C
SUMO PIN PULL FROM 2" BELOW KNEES
3
8-10 reps
120-150 sec
Reset on every rep, do not bounce on the pins
D1
B OX J U M P
4
5
90 sec
Step down, don't jump down Don't use the highest box, it's just to lessen the landing forces
D2
HACK SQUAT OR LEG PRESS OR GOBLET SQUAT
4
12-15
180 sec
D1 and D2 are alternated 4020 tempo
E1
B R OA D J U M P S
4
3
90 sec
Reset on every jump Focus on maximum distance
E2
D B R O M A N I A N DE A D L I F T
4
12-15
180 sec
4020 tempo E1 & E2 are alternated
WEEK 2 - SATURDAY – D Y N A M I C / R E P E T I T I V E E F F O R T EXERCISE
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
A
MEDICINE BALL THROW OVERHEAD OR PUSH PRESS OR POWER JERK OR SPLIT JERK
5
4
90 sec.
Med ball = 20-24lbs Push press/Jerk = 72.5%
B
BENCH PRESS
6
3
60 sec
Use 55% and focus on maximum acceleration on the way up.
C
PARTIAL SEATED S HOULDER PRESS FROM PIN
3
8-10 reps
120-150 sec
Set pins at eyes level 4 seconds eccentric
D
I N C L I N E D B P RE S S
4
12-15
180 sec
4020 tempo
E
D B L ATE R A L R A I S E S T R I C T
3
8-10
180 sec
3020 tempo
F1
POWER CLEAN FROM THE HANG OR SNATCH GRIP HIGH PULL (HANG) OR POWER SHRUGS
4
3-5
90 sec
F2
SEATED CABLE ROW (NEUTRAL GRIP)
4
8-10
180 sec
Squeeze peak contraction 2 sec on each rep F1 & F2 are alternated
CONJUGATE BODYBUILDING WEEK 3
SCHEDULE M O N D AY
TU E S DAY
W E D N E S DAY
O P T I O N A L
Max Effort
Double Stimulation
T H UR S D AY
F R I D AY
S AT U R D AY
Dynamic / Repetitive Effort
Dynamic / Repetitive Effort
S U N D AY
O P T I O N A L
Max Effort
Double Stimulation
© 2017 Ballistic Management Inc. All Rights Reserved Without limiting rights under the copyright reserved above, no p art of this publication may b e reproduced, stored, introduced into a retrieval system, distributed or transmitted in any form or by any means, including without limitation photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted by copyright law. The scanning, uploading, and/or distribution of this d ocument via the internet or via any other means without the permission of the p ublisher is illegal and is punishable by law. Please purchase only authorized editions and do not p articipate in or encourage electronic piracy of copyrightable materials. "Thibarmy" and Thibarmy logo are trademarks of Ballistic Management Inc. For more information, visite us at www.thibarmy.com or contact us at
[email protected]
WEEK 3 - MONDAY – M A X E F F O R T EXERCISE
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
A
S Q UAT H E AV Y PA RT I A LS
Ramp
1
By feel
Set the pins at the mid-range point, ramp up to the maximum weight you can lift, after your rep lower the bar down slowly back on the pins
B
Z E R C H E R S Q UAT
Ramp
Ramp to 1RM
By feel
Gradually ramp up to your 1RM for the day in 5-8 sets
C
U P P E R BA C K D E A D L I F T
2
4-6
120-150 sec
https://thibarmy.com/special-exercises-series-no-13upper-drop-snatch/
D
L E G PR E S S OR HA C K SQ UAT
2
8-10
90 sec
Use a slow eccentric (4-5 seconds) but an explosive/aggressive concentric
E
REAR DELTS MACHINE OR DB REAR DELTS RAISE
2
10-12
120 sec
3030 tempo
WEEK 3 - TUESDAY (OPTIONAL EXTRA WORKOUT) – DOUBLE STI MULATION EXERCISE
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
A
HIP BELT SQUAT OR GOBLET SQUAT
3
15-20 reps
180 sec.
2020 tempo on extensions
B
W E I G H E D BA C K E X T E N S I O N
4
10-12
120 sec
Hold peak contraction 2 sec
C
FA C E P U L LS
4
10-12
120 sec
Hold peak contraction 2 seconds
D
DB HAMMER CURL
4
10-12
120 sec
Hold peak contraction 2 seconds
E1
S TA ND I N G C A B L E CR UN CH E S
4
10-12
None
D1 & D2 are a superset
E2
S W I S S B A L L C R UN C H E S
4
6-15
120 sec
Slow and squeeze, try to fry your abdominals in as little reps as possible
W E E K 3 - W E D N E S D AY – M A X E F F O R T EXERCISE
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
A
B E N CH P R E S S H E AV Y PA RTI AL S
Ramp
6 seconds
By feel
Set the pins at the mid-range point, ramp up to the maximum weight you can lift, after your rep lower the bar down slowly back on the pins, take 5-8 sets
B
C LO S E- G R I P F L OO R P R E S S
Ramp
Ramp to 1RM
By feel
Gradually ramp up to your 1RM for the day in 5-8 sets
C
M I L I TA RY P RE S S
3
4-6
120-150 sec
D
P E N D L AY R O W
3
8-10
120 sec
Squeeze the peak contraction 2 sec per rep
E1
FLOOR DUMBBELL TRICEP S EXTENSION
3
4-6
30 sec
Pause for 2 sec on floor Explode on the way up
E2
B A N D T R I C EP S P R E S SD OW N
3
Maximum in 60 sec
180 sec
Do as many reps as you can in 60 sec, you can take short pauses if needed
W E E K 3 - T H U R S D AY ( O P T I O N A L E X T R A W O R K O U T ) – D O U B L E S T I M U L A T I O N EXERCISE
S E TS
REPS
REST
A
DIPS
3
Max reps
180 sec.
B
L AT P UL L D OW N SU P I N AT E D
4
10-12
120 sec
C
B E N T OV E R L AT E R A L R A I S E
4
10-12
120 sec
D
REVERSE GRIP TRICEPS PRESSDOWN
4
10-12
120 sec
TE M P O/ M E T H O D/ N OT E S
Hold peak contraction 2 sec per rep
W E E K 3 - F R I D AY – D Y N A M I C / R E P E T I T I V E E F F O R T EXERCISE
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
A
BARBELL JUMP S QUAT OR POWER CLEAN FROM HANG OR P OWER SNATCH FROM HANG
3
3
90 sec.
Jump squat = 30% of squat Clean/Snatch = 75%
B
B A C K S Q UAT
6
3
60 sec
Use 60% and focus on maximum acceleration on the way up. Use the rebound if it's natural for you, but don't use it if it messes with your mechanics
C
ROMANIAN DEADLIFT
3
8-10 reps
120-150 sec
Elevate FRONT of feat 1" 4 sec eccentric
D1
B OX J U M P
3
5
90 sec
Step down, don't jump down Don't use the highest box, it's just to lessen the landing forces
D2
HACK SQUAT OR LEG PRESS OR GOBLET SQUAT
3
12-15
180 sec
D1 and D2 are alternated 4020 tempo
E1
B R OA D J U M P S
3
3
90 sec
Reset on every jump Focus on maximum distance
E2
LY I N G L E G C UR L
3
12-15
180 sec
4020 tempo E1 & E2 are alternated
WEEK 3 - SATURDAY – D Y N A M I C / R E P E T I T I V E E F F O R T EXERCISE
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
A
MEDICINE BALL THROW OVERHEAD OR PUSH PRESS OR POWER JERK OR SPLIT JERK
3
3
90 sec.
Med ball = 20-24lbs Push press/Jerk = 75%
B
BENCH PRESS
6
3
60 sec
Use 60% and focus on maximum acceleration on the way up.
C
PARTIAL SEATED S HOULDER PRESS FROM PIN
3
8-10 reps
120-150 sec
Set pins at FOREHEAD level 4 seconds eccentric
D
D B S E AT E D S H O U L D E R P R E S S
4
8-10
180 sec
4020 tempo
E1
POWER CLEAN FROM THE HANG OR SNATCH GRIP HIGH PULL (HANG) OR POWER SHRUGS
3
3-5
90 sec
E2
SEATED CABLE ROW (NEUTRAL GRIP)
3
8-10
180 sec
Squeeze peak contraction 2 sec on each rep F1 & F2 are alternated
CONJUGATE BODYBUILDING WEEK 4
SCHEDULE M O N D AY
TU E S DAY
W E D N E S DAY
O P T I O N A L
Max Effort
Double Stimulation
T H UR S D AY
F R I D AY
S AT U R D AY
Dynamic / Repetitive Effort
Dynamic / Repetitive Effort
S U N D AY
O P T I O N A L
Max Effort
Double Stimulation
© 2017 Ballistic Management Inc. All Rights Reserved Without limiting rights under the copyright reserved above, no p art of this publication may b e reproduced, stored, introduced into a retrieval system, distributed or transmitted in any form or by any means, including without limitation photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted by copyright law. The scanning, uploading, and/or distribution of this d ocument via the internet or via any other means without the permission of the p ublisher is illegal and is punishable by law. Please purchase only authorized editions and do not p articipate in or encourage electronic piracy of copyrightable materials. "Thibarmy" and Thibarmy logo are trademarks of Ballistic Management Inc. For more information, visite us at www.thibarmy.com or contact us at
[email protected]
WEEK 4 - MONDAY – M A X E F F O R T EXERCISE
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
Gradually ramp up to your 3RM for the day in 5-8 sets
A
H A C K S Q U AT
Ramp
Ramp
By feel
B
U P P E R BA C K DE A D L I F T
Ramp
4
120-180 sec
C
Z E R C H E R S Q UAT
2
3
120-180 sec
D
P OW E R S H R U G S
2
4
120 sec
E
REAR DELTS MACHINE OR DB REAR DELTS RAISE
2
4
120 sec
https://thibarmy.com/special-exercises-series-no-13upper-drop-snatch/
Use a slow eccentric (4-5 seconds) but an explosive/aggressive concentric
3030 tempo
W E E K 4 - T U E S D AY ( O P T I O N A L E X T R A W O R K O U T ) – D O U B L E S T I M U L A T I O N EXERCISE
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
A
WA L K I N G L U N G E S
3
15-20 reps
8-10 per leg
B
S E AT E D BA N D L E G C U R L
3
10-12
20-25
C
B A N D P U L L A PA R T
3
10-12
12-15
D
CABLE CURL
3
10-12
12-15
E1
S TA ND I N G C A B L E CR UN CH E S
4
10-12
10-12
D1 & D2 are a superset
E2
S W I S S B A L L C R UN C H E S
4
6-15
6-15
Slow and squeeze, try to fry your abdominals in as little reps as possible
Hold peak contraction 2 seconds
W E E K 4 - W E D N E S D AY – M A X E F F O R T EXERCISE
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
Ramp
Ramp to 3RM
By feel
Gradually ramp up to your 3RM for the day in 5-8 sets
A
MACHINE CHEST PRESS OR SMITH MACHINE BENCH PRESS
B
C LO S E- G R I P B E N C H P R E S S
3
4-6
120-150 sec
4-5 seconds eccentric
C
P E N D L AY R O W
3
8-10
120 sec
Squeeze the peak contraction 2 sec per rep
D1
FLOOR DUMBBELL TRICEPS EXTENSION
3
4-6
30 sec
Pause for 2 sec on floor Explode on the way up
D2
B A N D T R I C EP S P R E S SD OW N
3
Maximum in 60 sec
180 sec
Do as many reps as you can in 60 sec, you can take short pauses if needed
WEEK 4 - THURSDAY (OPTIONAL EXTRA WORKOUT) – DOUBLE STIMULATION EXERCISE
S E TS
REPS
REST
A
P U S H - U P S EL E VATE D F E AT
3
Max reps
180 sec.
B
L AT P UL L D OW N P R O N AT E D
4
10-12
120 sec
C
PREACHER CURL
4
10-12
120 sec
D
LY I N G D B TR I CE P S E X T E N S IO N
4
10-12
120 sec
TE M P O/ M E T H O D/ N OT E S
Hold peak contraction 2 sec per rep
W E E K 4 - F R I D AY – D Y N A M I C / R E P E T I T I V E E F F O R T EXERCISE
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
A
B A C K S Q UAT
6
3
60 sec
Use 65% and focus on maximum acceleration on the way up. Use the rebound if it's natural for you, but don't use it if it messes with your mechanics
B
ROMANIAN DEADLIFT
3
8-10 reps
120-150 sec
Elevate FRONT of feat 1" 4 sec eccentric
C1
B OX J U M P
3
5
90 sec
Step down, don't jump down Don't use the highest box, it's just to lessen the landing forces
C2
HACK SQUAT OR LEG PRESS OR GOBLET SQUAT
3
12-15
180 sec
C1 and C2 are alternated 4020 tempo
LY I N G L E G C U RL
3
12-15
180 sec
4020 tempo
D
WEEK 4 - SATURDAY – D Y N A M I C / R E P E T I T I V E E F F O R T EXERCISE
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
A
MEDICINE BALL THROW OVERHEAD OR PUSH PRESS OR POWER JERK OR SPLIT JERK
3
3
90 sec.
Med ball = 20-24lbs Push press/Jerk = 77.5%
B
BENCH PRESS
6
3
60 sec
Use 65% and focus on maximum acceleration on the way up.
C
PARTIAL SEATED S HOULDER PRESS FROM PIN, CLOSE GRIP
3
8-10 reps
120-150 sec
Set pins at eyes level 4 seconds eccentric
D
D B S E AT E D S H O U L D E R P R E S S
4
8-10
180 sec
4020 tempo
E1
POWER CLEAN FROM THE HANG OR SNATCH GRIP HIGH PULL (HANG) OR POWER SHRUGS
3
3-5
90 sec
E2
SEATED CABLE ROW (NEUTRAL GRIP)
3
8-10
180 sec
Squeeze peak contraction 2 sec on each rep F1 & F2 are alternated
CONJUGATE BODYBUILDING WEEK 5
SCHEDULE M O N D AY
TU E S DAY
W E D N E S DAY
O P T I O N A L
Max Effort
Double Stimulation
T H UR S D AY
F R I D AY
S AT U R D AY
Dynamic / Repetitive Effort
Dynamic / Repetitive Effort
S U N D AY
O P T I O N A L
Max Effort
Double Stimulation
© 2017 Ballistic Management Inc. All Rights Reserved Without limiting rights under the copyright reserved above, no p art of this publication may b e reproduced, stored, introduced into a retrieval system, distributed or transmitted in any form or by any means, including without limitation photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted by copyright law. The scanning, uploading, and/or distribution of this d ocument via the internet or via any other means without the permission of the p ublisher is illegal and is punishable by law. Please purchase only authorized editions and do not p articipate in or encourage electronic piracy of copyrightable materials. "Thibarmy" and Thibarmy logo are trademarks of Ballistic Management Inc. For more information, visite us at www.thibarmy.com or contact us at
[email protected]
WEEK 5 - MONDAY – M A X E F F O R T EXERCISE
REPS
REST
TE M P O/ M E T H O D/ N OT E S
4
6 seconds
90 sec.
Overcoming isometrics just below the knees (use straps) for 6 seconds, maintain same position as during deadlift
Ramp
Ramp to 3RM
By feel
Gradually ramp up to your 3RM for the day in 5-8 sets
A
DEADLIFT OVERCOMING ISOMETRICS*
B
F RO N T S Q UAT
C
Z E R C H E R G O OD M O R N I N G
4
4-6
120-150 sec
This is the same motion as a goodmorning or Romanian deadlift but with the bar held in the crooks of your elbows
D1
C LE A N P UL L F RO M T H E H A N G
4
4-6
90 sec
Lower the bar to just below the knees like in a Romanian deadlift, then stand up explosively, finishing with a powerful shrug at the top
D2
REVERSE HYPER OR GLUTE HAM RAISE OR BACK EXTENSION
4
12-15
120 sec
D1 and D2 are alternated
DUMBBELLS POWER CLEA N FROM THE HANG
4
6-8
120 sec
E
*
S E TS
Visit: https://t hibarmy.com/isometrics- underrated-train ing-tool/
for more info on overcoming isometrics
WEEK 5 - TUESDAY (OPTIONAL EXTRA WORKOUT) – DOUBLE STI MULATION EXERCISE
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
A
SLED WALKING BACKWARDS OR STATONARY BIKE WITH A LOT OF RESISTANCE
4
30m 30 seconds
180 sec.
B
B U LG A R I A N S P L I T S Q UAT
3
10-12 per leg
120 sec
3010 tempo
C
S TA N D I N G BA R B E L L C U R L
4
10-12
120 sec
40X0 tempo
D1
S TA ND I N G C A B L E CR UN CH E S
4
10-12
None
D1 & D2 are a superset
D2
FA R M E R' S WA L K
4
20m
120 sec
As heavy as possible Focus on position, walk, don't run
W E E K 5 - W E D N E S D AY – M A X E F F O R T EXERCISE
*
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
4
6 seconds
90 sec.
Overcoming isometrics with bar at forehead level
Ramp
Ramp to 3RM
By feel
Gradually ramp up to your 3RM for the day in 5-8 sets
A
MILITARY PRESS OVERCOMING ISOMETRICS*
B
C LO S E- G R I P B E N C H P R E S S
C
CLOSE-GRIP INCLINE BENCH PRESS
4
4-6
120-150 sec
D1
D B L AT E RA L R A I S E S T R I C T
4
8-10
90 sec
30X0 tempo... lift explosively and lower in 3 seconds
D2
P RO N AT E D L AT P UL L D OW N
4
8-10
120 sec
D1 and D2 are alternated Hold peak contraction 2 seconds
E1
DB FRONT RAISE
3
8-10
90 sec
30X0 tempo ... lift explosively and lower in 3 seconds
E2
SEATED CABLE ROW (BENCH PRESS GRIP)
3
8-10
120 sec
Squeeze the peak contraction 2 sec per rep E1 & E2 are alternated
F1
LYING EZ BAR TRIC EPS EXTENSIONS
4
4-6
45 sec
Eccentric in 4-5 seconds Explode on the way up
F2
DB HAMMER CURL
4
6-8
120 sec
Hold peak contraction 2 seconds on every rep
Visit: https://t hibarmy.com/isometrics- underrated-train ing-tool/
for more info on overcoming isometrics
WEEK 5 - T HURSDAY (OPTIONAL EXTRA WORKOUT) – DOUBLE STIM ULATION EXERCISE
S E TS
REPS
REST
A
DB FLIES OR PEC DECK MACHINE OR CABLE CROSS-OVER
4
12-15
120 sec.
B
T- B A R R OW O R S E A L R O W
4
12-15
120 sec
C
DB LATERAL RAISE SEATED ON INCLINE BENCH
4
12-15
120 sec
D
PUSH UPS
4
Max reps
120 sec
TE M P O/ M E T H O D/ N OT E S
Hold peak contraction 2 sec per rep
W E E K 5 - F R I D A Y – D Y N A M I C / R E P E T I T I V E E F F O R T EXERCISE
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
A
DEPTH JUMPS
4
5
90 sec.
Don't use a super high box... 16-20". Land solidly and jump as high as you can
B
B A C K S Q UAT
6
3
60 sec
Use 50% and focus on maximum acceleration on the way up. Use the rebound if it's natural for you, but don't use it if it messes with your mechanics
C
POWER CLEAN FROM THE HANG OR CLEAN PULL FROM HANG
4
4-6
120-180 sec
D1
KB JUMP (KET TLEBELL HELD BETWEEN LEGS)
4
5
90 sec
Reset on every jump Start every jump with the KB on the floor 16-20kg KB
D2
K B G O B L E T S Q U AT
4
20 seconds
180 sec
D1 and D2 are alternated Do as many squats as you can in 20 seconds using the same KB you used on D1... GO FAST!!!
E1
JUMP LUNGES (BODY WEIGHT ONLY)
4
3/leg
90 sec
Reset on every jump Focus on maximum height, alternate leg on eveyr rep
E2
S I N G L E L EG C U R L
4
8-10 per leg
180 sec
4020 tempo Alternate legs on every rep E1 & E2 are alternated
WEEK 5 - SATURDAY – D Y N A M I C / R E P E T I T I V E E F F O R T EXERCISE
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
A
B E N C H P R E S S T W I TC H R E P S
4
6
90 sec.
Using 30% In twitch reps you only do the bottom 1/4 of the reps but you go as fast as humanly possible when you go down, up and in the transitions
B
BENCH PRESS
6
3
60 sec
Use 50% and focus on maximum acceleration on the way up.
C
PUSH PRESS
4
4-6
120-150 sec
Explode violently on the concentric (try to punch the ceiling) and do the eccentric in 3 seconds
D
D IP S ( W E IG H TE D I F P OS SI B L E )
4
12-15
180 sec
4020 tempo
E1
BARBELL FRONT RAISE SLIGHTLY CHEATED
3
5
90 sec
Use a little bit of lower back momentum to create acceleration and lift more weight
E2
B AR BE LL F RO NT R AI SE S TR IC T
3
8-10
180 sec
3020 tempo E1 & E2 are alternated
F1
SLIGHTLY CHEATED BARBELL CURL
3
5
90 sec
F2
BARBELL CURL STRICT
3
8-10
180 sec
3030 tempo F1 & F2 are alternated
CONJUGATE BODYBUILDING WEEK 6
SCHEDULE M O N D AY
TU E S DAY
W E D N E S DAY
O P T I O N A L
Max Effort
Double Stimulation
T H UR S D AY
F R I D AY
S AT U R D AY
Dynamic / Repetitive Effort
Dynamic / Repetitive Effort
S U N D AY
O P T I O N A L
Max Effort
Double Stimulation
© 2017 Ballistic Management Inc. All Rights Reserved Without limiting rights under the copyright reserved above, no p art of this publication may b e reproduced, stored, introduced into a retrieval system, distributed or transmitted in any form or by any means, including without limitation photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted by copyright law. The scanning, uploading, and/or distribution of this d ocument via the internet or via any other means without the permission of the p ublisher is illegal and is punishable by law. Please purchase only authorized editions and do not p articipate in or encourage electronic piracy of copyrightable materials. "Thibarmy" and Thibarmy logo are trademarks of Ballistic Management Inc. For more information, visite us at www.thibarmy.com or contact us at
[email protected]
W E E K 6 - M O N D A Y – M A X E F F O R T EXERCISE
REPS
REST
TE M P O/ M E T H O D/ N OT E S
A
DEADLIFT OVERCOMING ISOMETRICS*
Ramp
6 seconds
90 sec.
Start with the bar 2" below knees, ramp up to the heaviest you can lift 1" and hold for 6 sec
B
F RO N T S Q UAT
Ramp
Ramp to 2RM
By feel
Gradually ramp up to your 2RM for the day in 5-8 sets
C
Z E R C H E R G O OD M O R N I N G
4
4-6
120-150 sec
This is the same motion as a goodmorning or Romanian deadlift but with the bar held in the crooks of your elbows
D1
C LE A N P UL L F RO M T H E H A N G
4
4-6
90 sec
Lower the bar to just below the knees like in a Romanian deadlift, then stand up explosively, finishing with a powerful shrug at the top
D2
REVERSE HYPER OR GLUTE HAM RAISE OR BACK EXTENSION
4
12-15
120 sec
D1 and D2 are alternated
DUMBBELLS POWER CLEA N FROM THE HANG
4
6-8
120 sec
E
*
S E TS
Visit: https://t hibarmy.com/isometrics- underrated-train ing-tool/
for more info on overcoming isometrics
W E E K 6 - T U E S D AY ( O P T I O N A L E X T R A W O R K O U T ) – D O U B L E S T I M U L A T I O N EXERCISE
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
A
SLED WALKING BACKWARDS OR STATONARY BIKE WITH A LOT OF RESISTANCE
4
30m 30 seconds
180 sec.
B
WA L K I N G L U N G E S
3
10-12 per leg
120 sec
C
PREACHER CURL
4
10-12
120 sec
4010 tempo
D1
S TA ND I N G C A B L E CR UN CH E S
4
10-12
None
D1 & D2 are a superset
D2
FA R M E R' S WA L K
4
20m
120 sec
As heavy as possible Focus on position, walk, don't run
W E E K 6 - W E D N E S D AY – M A X E F F O R T EXERCISE
*
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
A
MILITARY PRESS OVERCOMING ISOMETRICS*
Ramp
6 seconds
90 sec.
Start with the bar at forehead level and ramp up to the heaviest weight you can lift 1 inch and hold 6 seconds
B
C LO S E- G R I P B E N C H P R E S S
Ramp
Ramp to 2RM
By feel
Gradually ramp up to your 2RM for the day in 5-8 sets
C
CLOSE-GRIP INCLINE BENCH PRESS
4
4-6
120-150 sec
D1
D B L AT E RA L R A I S E S T R I C T
4
8-10
90 sec
30X0 tempo... lift explosively and lower in 3 seconds
D2
P RO N AT E D L AT P UL L D OW N
4
8-10
120 sec
D1 and D2 are alternated Hold peak contraction 2 seconds
E1
DB FRONT RAISE
3
8-10
90 sec
30X0 tempo ... lift explosively and lower in 3 seconds
E2
SEATED CABLE ROW SUPINATED GRIP
3
8-10
120 sec
Squeeze the peak contraction 2 sec per rep E1 & E2 are alternated
F1
LYING EZ BAR TRIC EPS EXTENSIONS
4
4-6
45 sec
Eccentric in 4-5 seconds Explode on the way up
F2
DB HAMMER CURL
4
6-8
120 sec
Hold peak contraction 2 seconds on every rep
Visit: https://t hibarmy.com/isometrics- underrated-train ing-tool/
for more info on overcoming isometrics
WEEK 6 - THURSDAY (OPTIONAL EXTRA WORKOUT) – DOUBLE STIMULATION EXERCISE
S E TS
REPS
REST
A
DB FLIES OR PEC DECK MACHINE OR CABLE CROSS-OVER
4
12-15
120 sec.
B
R E A R D E L TS M A C H I N E OR FACE PULL OR BENT OVER LATERAL RAISE
4
12-15
120 sec
C
DB FRONT RAIS E SEATED ON INCLINE BENCH
4
12-15
120 sec
D
DIPS
4
Max reps
120 sec
TE M P O/ M E T H O D/ N OT E S
Hold peak contraction 2 sec per rep
W E E K 6 - F R I D AY – D Y N A M I C / R E P E T I T I V E E F F O R T EXERCISE
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
A
DEPTH JUMPS
4
5
90 sec.
Don't use a super high box... 16-20". Land solidly and jump as high as you can
B
B A C K S Q UAT
6
3
60 sec
Use 55% and focus on maximum acceleration on the way up. Use the rebound if it's natural for you, but don't use it if it messes with your mechanics
C
POWER CLEAN FROM THE HANG OR CLEAN PULL FROM HANG
4
4-6
120-180 sec
D1
KB JUMP (KET TLEBELL HELD BETWEEN LEGS)
4
5
90 sec
Reset on every jump Start every jump with the KB on the floor 16-20kg KB
D2
K B G O B L E T S Q U AT
4
20 seconds
180 sec
D1 and D2 are alternated Do as many squats as you can in 20 seconds using the same KB you used on D1... GO FAST!!!
E1
JUMP LUNGES (BODY WEIGHT ONLY)
4
3/leg
90 sec
Reset on every jump Focus on maximum height, alternate leg on eveyr rep
E2
S I N G L E L EG C U R L
4
8-10 per leg
180 sec
4020 tempo Alternate legs on every rep E1 & E2 are alternated
WEEK 6 - SATURDAY – D Y N A M I C / R E P E T I T I V E E F F O R T EXERCISE
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
A
B E N C H P R E S S T W I TC H R E P S
4
6
90 sec.
Using 35% In twitch reps you only do the bottom 1/4 of the reps but you go as fast as humanly possible when you go down, up and in the transitions
B
BENCH PRESS
6
3
60 sec
Use 50% and focus on maximum acceleration on the way up.
C
PUSH PRESS
4
4-6
120-150 sec
Explode violently on the concentric (try to punch the ceiling) and do the eccentric in 3 seconds
D
D EC L I N E D B P R E S S
4
15-20
180 sec
3010 tempo
E1
DUMBBELL FRONT RAISE SLIGHTLY CHEATED
3
5
90 sec
Use a little bit of lower back momentum to create acceleration and lift more weight
E2
D UM BB EL L F RO NT R AI SE S TR IC T
3
8-10
180 sec
3020 tempo E1 & E2 are alternated
F1
SLIGHTLY CHEATED HAMMER CURL
3
5
90 sec
F2
S T R I C T H A M M E R C UR L
3
8-10
180 sec
3030 tempo F1 & F2 are alternated
CONJUGATE BODYBUILDING WEEK 7
SCHEDULE M O N D AY
TU E S DAY
W E D N E S DAY
O P T I O N A L
Max Effort
Double Stimulation
T H UR S D AY
F R I D AY
S AT U R D AY
Dynamic / Repetitive Effort
Dynamic / Repetitive Effort
S U N D AY
O P T I O N A L
Max Effort
Double Stimulation
© 2017 Ballistic Management Inc. All Rights Reserved Without limiting rights under the copyright reserved above, no p art of this publication may b e reproduced, stored, introduced into a retrieval system, distributed or transmitted in any form or by any means, including without limitation photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted by copyright law. The scanning, uploading, and/or distribution of this d ocument via the internet or via any other means without the permission of the p ublisher is illegal and is punishable by law. Please purchase only authorized editions and do not p articipate in or encourage electronic piracy of copyrightable materials. "Thibarmy" and Thibarmy logo are trademarks of Ballistic Management Inc. For more information, visite us at www.thibarmy.com or contact us at
[email protected]
WEEK 7 - MONDAY – M A X E F F O R T EXERCISE
*
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
A
F RO N T S Q UAT WA R M U P
4-5
3
By feel
Do 4-5 gradually heavier front squat sets ending at around 80% for 3 reps
B
FRONT SQUAT WALK-OUT AND HOLD
3
6 seconds
90 sec.
Walk out with the bar as if doing a front squat, slightly unlock your knees and hold 6 seconds. Set 1 = 100%, Set 2 = 105%, Set 3 = 110%
C
F RO N T S Q UAT
Ramp
Ramp to 1RM
By feel
Gradually ramp up to your 1RM for the day start with the weight you use on your next to last set on A
D
Z E R C H E R G O OD M O R N I N G
3
4-6
120-150 sec
This is the same motion as a goodmorning or Romanian deadlift but with the bar held in the crooks of your elbows
E
REVERSE HYPER OR GLUTE HAM RAISE OR BACK EXTENSION
3
12-15
120 sec
F
DUMBBELLS POWER CLEA N FROM THE HANG
3
6-8
120 sec
Visit: https://t hibarmy.com/isometrics- underrated-train ing-tool/
for more info on overcoming isometrics
W E E K 7 - T U E S D AY ( O P T I O N A L E X T R A W O R K O U T ) – D O U B L E S T I M U L A T I O N EXERCISE
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
A
SLED WALKING BACKWARDS OR STATONARY BIKE WITH A LOT OF RESISTANCE
4
30m 30 seconds
180 sec.
B
R E V E R S E WA L K I N G LU N G E S
3
10-12 per leg
120 sec
C
R E V E R S E P R E A C H E R CU R L
4
10-12
120 sec
4010 tempo
D1
S TA ND I N G C A B L E CR UN CH E S
4
10-12
None
D1 & D2 are a superset
D2
FA R M E R' S WA L K
4
20m
120 sec
As heavy as possible Focus on position, walk, don't run
W E E K 7 - W E D N E S D AY – M A X E F F O R T EXERCISE
*
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
4-5
3
By feel
Do 4-5 gradually heavier close grip bench sets ending at around 80% for 3 reps
3
6 seconds
90 sec.
Unrack the bar as if doing a close-grip bench, slightly unlock your elbows and hold 6 seconds. Set 1 = 100%, Set 2 = 105%, Set 3 = 110%
Ramp
Ramp to 1RM
By feel
Gradually ramp up to your 1RM for the day start with the weight you use on your next to last set on A
A
CLOSE-GRIP BENCH PRESS WARM UP
B
C LO S E- G RI P U N R A C K A ND H O L D
C
C LO S E- G R I P B E N C H P R E S S
D
T- B A R R OW O R S E A L R O W
3
4-6
120-150 sec
Hold peak contraction 2 seconds on every rep
E
B A N D T R I C E P S E XT E N S I O N S
3
60 seconds
120 sec
As many reps as you can in 60 sec, you can take short breaks or change your hand position
F
D UM B B E L L L ATE R A L R A I S E
3
8-10
120 sec
Visit: https://t hibarmy.com/isometrics- underrated-train ing-tool/
for more info on overcoming isometrics
WEEK 7 - THURSDAY (OPTIONAL EXTRA WORKOUT) – DOUBLE STI MULATION EXERCISE
S E TS
REPS
REST
A
DB FLIES OR PEC DECK MACHINE OR CABLE CROSS-OVER
4
12-15
120 sec.
B
R E A R D E L TS M A C H I N E OR FACE PULL OR BENT OVER LATERAL RAISE
4
12-15
120 sec
C
DB FRONT RAIS E SEATED ON INCLINE BENCH
4
12-15
120 sec
D
DIPS
4
Max reps
120 sec
TE M P O/ M E T H O D/ N OT E S
Hold peak contraction 2 sec per rep
W E E K 7 - F R I D A Y – D Y N A M I C / R E P E T I T I V E E F F O R T EXERCISE
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
A
DEPTH JUMPS
4
5
90 sec.
Don't use a super high box... 16-20". Land solidly and jump as high as you can
B
B A C K S Q UAT
6
3
60 sec
Use 60% and focus on maximum acceleration on the way up. Use the rebound if it's natural for you, but don't use it if it messes with your mechanics
C
POWER CLEAN FROM THE HANG OR CLEAN PULL FROM HANG
4
2-3
120-180 sec
D1
KB JUMP (KET TLEBELL HELD BETWEEN LEGS)
4
5
90 sec
Reset on every jump Start every jump with the KB on the floor 16-20kg KB
D2
K B G O B L E T S Q U AT
4
20 seconds
180 sec
D1 and D2 are alternated Do as many squats as you can in 20 seconds using the same KB you used on D1... GO FAST!!!
E1
JUMP LUNGES (BODY WEIGHT ONLY)
4
3/leg
90 sec
Reset on every jump Focus on maximum height, alternate leg on eveyr rep
E2
S I N G L E L EG C U R L
4
8-10 per leg
180 sec
4020 tempo Alternate legs on every rep E1 & E2 are alternated
WEEK 7 - SATURDAY – D Y N A M I C / R E P E T I T I V E E F F O R T EXERCISE
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
A
B E N C H P R E S S T W I TC H R E P S
4
6
90 sec.
Using 40% In twitch reps you only do the bottom 1/4 of the reps but you go as fast as humanly possible when you go down, up and in the transitions
B
BENCH PRESS
6
3
60 sec
Use 60% and focus on maximum acceleration on the way up.
C
PUSH PRESS
4
2-4
120-150 sec
Explode violently on the concentric (try to punch the ceiling) and do the eccentric in 3 seconds
D
D EC L I N E D B P R E S S
4
15-20
180 sec
3010 tempo
E1
DUMBBELL FRONT RAISE SLIGHTLY CHEATED
3
5
90 sec
Use a little bit of lower back momentum to create acceleration and lift more weight
E2
D UM BB EL L F RO NT R AI SE S TR IC T
3
8-10
180 sec
3020 tempo E1 & E2 are alternated
F1
SLIGHTLY CHEATED HAMMER CURL
3
5
90 sec
F2
S T R I C T H A M M E R C UR L
3
8-10
180 sec
3030 tempo F1 & F2 are alternated
CONJUGATE BODYBUILDING WEEK 8
SCHEDULE M O N D AY
TU E S DAY
W E D N E S DAY
O P T I O N A L
Max Effort
Double Stimulation
T H UR S D AY
F R I D AY
S AT U R D AY
Dynamic / Repetitive Effort
Dynamic / Repetitive Effort
S U N D AY
O P T I O N A L
Max Effort
Double Stimulation
© 2017 Ballistic Management Inc. All Rights Reserved Without limiting rights under the copyright reserved above, no p art of this publication may b e reproduced, stored, introduced into a retrieval system, distributed or transmitted in any form or by any means, including without limitation photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted by copyright law. The scanning, uploading, and/or distribution of this d ocument via the internet or via any other means without the permission of the p ublisher is illegal and is punishable by law. Please purchase only authorized editions and do not p articipate in or encourage electronic piracy of copyrightable materials. "Thibarmy" and Thibarmy logo are trademarks of Ballistic Management Inc. For more information, visite us at www.thibarmy.com or contact us at
[email protected]
WEEK 8 - MONDAY – M A X E F F O R T EXERCISE
*
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
Ramp
Ramp to 3RM
By feel
Gradually ramp up to your 1RM for the day
Use around 70% Eccentric in 5 seconds, concentric in 5 seconds
A
H A C K S Q U AT
B
T E M P O F R O N T S Q U AT
4
3
120 sec
C
DB ROMANIAN DEADLIFT
3
4-6
120-150 sec
D
REVERSE HYPER OR GLUTE HAM RAISE OR BACK EXTENSION
3
12-15
120 sec
E
REVERSE HYPER OR GLUTE HAM RAISE OR BACK EXTENSION
3
12-15
120 sec
Visit: https://t hibarmy.com/isometrics- underrated-train ing-tool/
for more info on overcoming isometrics
W E E K 8 - T U E S D AY ( O P T I O N A L E X T R A W O R K O U T ) – D O U B L E S T I M U L A T I O N EXERCISE
S E TS
REPS
REST
A
SLED WALKING BACKWARDS OR STATONARY BIKE WITH A LOT OF RESISTANCE
3
30m 30 seconds
180 sec.
B
S TATI C LU N G E S
3
10-12 per leg
120 sec
C
INCLINE DB CURLS
3
10-12
120 sec
D
S TA N D I N G CA B L E CR UN C H E S
3
10-12
None
TE M P O/ M E T H O D/ N OT E S
4010 tempo
W E E K 8 - W E D N E S D AY – M A X E F F O R T EXERCISE
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
Ramp
Ramp to 3RM
By feel
Gradually ramp up to your 1RM for the day
A
SMITH MACHINE C LOSE-GRIP BENCH PRESS
B
C LO S E- G R I P B E N C H P R E S S
4
3
120 sec
Use around 70% Eccentric in 5 seconds, concentric in 5 seconds
C
T- B A R R OW O R S E A L R O W
3
4-6
120-150 sec
Hold peak contraction 2 seconds on every rep
D
B A N D T R I C E P S E XT E N S I O N S
3
60 seconds
120 sec
As many reps as you can in 60 sec, you can take short breaks or change your hand position
E
D UM B B E L L L ATE R A L R A I S E
3
8-10
120 sec
WEEK 8 - THURSDAY (OPTIONAL EXTRA WORKOUT) – DOUBLE STI MULATION EXERCISE
S E TS
REPS
REST
A
DB FLIES OR PEC DECK MACHINE OR CABLE CROSS-OVER
3
12-15
120 sec.
B
R E A R D E L TS M A C H I N E OR FACE PULL OR BENT OVER LATERAL RAISE
3
12-15
120 sec
C
DB FRONT RAIS E SEATED ON INCLINE BENCH
3
12-15
120 sec
D
DIPS
3
Max reps
120 sec
TE M P O/ M E T H O D/ N OT E S
Hold peak contraction 2 sec per rep
W E E K 8 - F R I D A Y – D Y N A M I C / R E P E T I T I V E E F F O R T EXERCISE
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S Use 50% and focus on maximum acceleration on the way up. Use the rebound if it's natural for you, but don't use it if it messes with your mechanics
A
B A C K S Q UAT
8
3
60 sec
B
U P P E R BA C K DE A D L I F T
4
4-6
120-180 sec
C1
KB JUMP (KETTLEBELL HELD BETWEEN LEGS)
3
5
90 sec
Reset on every jump Start every jump with the KB on the floor 16-20kg KB
C2
K B G OB L E T S Q U AT
3
20 seconds
180 sec
C1 and C2 are alternated Do as many squats as you can in 20 seconds using the same KB you used on C1... GO FAST!!!
D1
JUMP LUNGES (BODY WEIGHT ONLY)
3
3/leg
90 sec
Reset on every jump Focus on maximum height, alternate leg on every rep
D2
S I N G L E L EG C U R L
3
8-10 per leg
180 sec
4020 tempo Alternate legs on every rep D1 & D2 are alternated
WEEK 8 - SATURDAY – D Y N A M I C / R E P E T I T I V E E F F O R T EXERCISE
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
8
3
60 sec
Use 50% and focus on maximum acceleration on the way up.
A
BENCH PRESS
B
MEDICINE BA LL THROW OVERHEAD (WALL BALL)
4
5
90 sec
Throw as high as possible Reset on every throw 16-24lb ball Don't try to catch the ball
C
DIPS
3
Max reps
180 sec
3010 tempo
D1
DUMBBELL FRONT RAISE SLIGHTLY CHEATED
3
5
90 sec
Use a little bit of lower back momentum to create acceleration and lift more weight
D2
D UM BB EL L F RO NT R AI SE STR IC T
3
8-10
180 sec
3020 tempo D1 & D2 are alternated
E1
SLIGHTLY CHEATED HAMMER CURL
3
5
90 sec
E2
S T R I C T H A M M E R C UR L
3
8-10
180 sec
3030 tempo E1 & E2 are alternated
CONJUGATE BODYBUILDING WEEK 9
SCHEDULE M O N D AY
TU E S DAY
W E D N E S DAY
O P T I O N A L
Max Effort
Double Stimulation
T H UR S D AY
F R I D AY
S AT U R D AY
Dynamic / Repetitive Effort
Dynamic / Repetitive Effort
S U N D AY
O P T I O N A L
Max Effort
Double Stimulation
© 2017 Ballistic Management Inc. All Rights Reserved Without limiting rights under the copyright reserved above, no p art of this publication may b e reproduced, stored, introduced into a retrieval system, distributed or transmitted in any form or by any means, including without limitation photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted by copyright law. The scanning, uploading, and/or distribution of this d ocument via the internet or via any other means without the permission of the p ublisher is illegal and is punishable by law. Please purchase only authorized editions and do not p articipate in or encourage electronic piracy of copyrightable materials. "Thibarmy" and Thibarmy logo are trademarks of Ballistic Management Inc. For more information, visite us at www.thibarmy.com or contact us at
[email protected]
W E E K 9 - M O N D A Y – M A X E F F O R T EXERCISE
*
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
4
6 seconds
90 sec.
Overcoming isometrics at 90 deg knee angle
Ramp
Ramp to 3RM
By feel
Gradually ramp up to your 3RM for the day in 5-8 sets
4
4-6
120-150 sec
https://thibarmy.com/special-exercises-series-no-13upper-drop-snatch/
A
S QUAT OV ERC OM IN G I SO ME TR IC S*
B
B A C K S Q UAT
C
U P P E R BA C K D E A D L I F T
D1
NATURAL GLUTE HAM RAIS E ( E C C E N T R I C O N LY )
4
See note
120 sec
Do an internet search for the movement. Only do the eccentric. Lower yourself as slowly as possible for as long as possible, use your hands to lift yourself back up. Stop when you can't control yourself for at least 1/3 of the range of motion
D2
B U LG A RI A N S PL I T S QUAT
4
8-10 per leg
120 sec
D1 and D2 are alternated
E1
P OW E R S H R U G
4
4-6
90 sec
Use a little bit of lower back/calves action but still mostly traps
E2
S E AT E D D B C L E A N
4
10-12
120 sec
E1 & E2 are alternated
Visit: https://t hibarmy.com/isometrics- underrated-train ing-tool/
for more info on overcoming isometrics
W E E K 9 - T U E S D AY ( O P T I O N A L E X T R A W O R K O U T ) – D O U B L E S T I M U L A T I O N EXERCISE
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
Moderate weight, walking speed not sprinting
A
P R OW L E R P U S H I N G
4
30m
120 sec.
B
SLED WALKING BACKWARDS OR STATIONARY BIKE WITH A LOT OF RESISTANCE
4
30m 30 sec
120 sec
C
R OW I N G ER G O M E T E R
4
250m
120 sec
D
CABLE CURL
4
15-20
90 sec
D1
S TA ND I N G C A B L E CR UN CH E S
4
10-12
None
D1 & D2 are a superset
D2
FA R M E R' S WA L K
4
20m
120 sec
Focus on position, tense abs as if you were going to receive a punch in the stomach
All-out!
W E E K 9 - W E D N E S D AY – M A X E F F O R T EXERCISE
*
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
4
6 seconds
90 sec.
Overcoming isometrics at 90 deg elbow angle
Ramp
Ramp to 3RM
By feel
Gradually ramp up to your 3RM for the day in 5-8 sets
A
BENCH PRESS OVERCOMING ISOMETRICS*
B
BENCH PRESS
C
W I D E G R I P M I L I TA RY P RES S
4
4-6
120-150 sec
1-2" wider than your regular grip on each side
D1
SLIGHTLY CHEATED LATERAL RAISE
4
4-6
90 sec
Use a little bit of lower back action to create some momentum and use more weight
D2
FA C E P U L L
4
8-10
120 sec
D1 and D2 are alternated Hold peak contraction 2 seconds
E1
SLIGHTLY CHEATED BARBELL FRONT RAISE
3
4-6
120 sec
Use a little bit of lower back action to create some momentum and use more weight
E2
SEATED CABLE ROW (NEUTRAL GRIP)
3
8-10
120 sec
Squeeze the peak contraction 2 sec per rep E1 & E2 are alternated
F1
SLIGHTLY CHEATED V-BAR TRICEPS PRESSDOWN
3
4-6
30 sec
Use a little bit of lower back action to create some momentum and use more weight
F2
I N C LI N E D U M B B E L L C U R L
3
8-10
180 sec
3030 tempo, focus on squeezing the biceps during the whole movement
Visit: https://t hibarmy.com/isometrics- underrated-train ing-tool/
for more info on overcoming isometrics
WEEK 9 - THURSDAY (OPTIONAL EXTRA WORKOUT) – DOUBLE STIMULATION EXERCISE
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
A
W I D E G R I P B E N C H P R ES S
3
15-20 reps
180 sec.
Just pump the reps, go fairly fast, do not go to failure
B
T- B A R R OW O R S E A L R O W
4
10-12
120 sec
Hold peak contraction 2 sec per rep
C
BARBELL FRONT RAISE
4
10-12
120 sec
D
R O P E T R I C E P S P R E S S D OW N
4
10-12
120 sec
W E E K 9 - F R I D AY – D Y N A M I C / R E P E T I T I V E E F F O R T EXERCISE
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
A
BARBELL JUMP SQUAT FROM STATIC POSITION
4
3
90 sec.
20% of max squat Start each jump from the half squat position... go down into a half squat, hold 3 seconds and jump FROM THAT POSITION
B
B A C K S Q UAT
6
3
60 sec
Use 50% and focus on maximum acceleration on the way up. Use the rebound if it's natural for you, but don't use it if it messes with your mechanics
C
ZERCHER SQUAT YIELDING ISOMETRICS
3
30-45 seconds
120-180 sec
Take the Zercher squat position, go down to the parallel position and hold that position for 30-45 seconds (start with around 30% of your max but adjust based on time)
D1
V E RT I C A L J U M P
3
5
90 sec
Reset on every jump Focus on maximum height
D2
M U LT I -S TA NC E L E G P R E S S
3
10+10+10
180 sec
D1 and D2 are alternated 10 reps feet together 10 reps normal stance 10 reps wide stance You can rest 10 sec between steps
E1
B R OA D J U M P S
3
3
90 sec
Reset on every jump Focus on maximum distance
E2
DB ROMANIAN DE ADLIFT MULTI-STANCE
3
6+6+6
180 sec
E1 & E2 are alternated 6 reps feet inward, 6 reps feet neutral 6 reps feet turned out
WEEK 9 - SATURDAY – D Y N A M I C / R E P E T I T I V E E F F O R T EXERCISE
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
A
DUMBBELL POWER SNATCH (1 ARM AT A TIME)
4
5 per side
90 sec.
B
BENCH PRESS
6
3
60 sec
Use 50% and focus on maximum acceleration on the way up.
C
DB BENCH PRESS YIELDING ISOMETRICS
4
30-45 seconds
120-180 sec
Take the DB bench press position, go down to the mid range and hold that position for 30-45 seconds (start with around 50% of your max but adjust based on time)
D1
P LYO P U S H U P S
3
5
90 sec
If you bench press less than 1.5 times your body weight, put your hands on a bench instead of from the floor
D2
D B P RES S M EC HA NI CA L D RO P S ET
3
8+max+max
180 sec
D1 and D2 are alternated 8 reps DB shoulder press Max reps incline press Max reps DB bench You can take 10 sec between angles
E1
D B L AT E RA L RA I S E C H EAT E D
3
6
90 sec
Use a little bit of lower back momentum to create acceleration and lift more weight
E2
D B L AT E RA L R A I S E S T R I C T
3
8-10
180 sec
3020 tempo E1 & E2 are alternated
F1
N E UT R A L G R I P C H I N UP
3
6-8
90 sec
F2
S T R A IG H T-A RM S P UL L D OW N
3
8-10
180 sec
Squeeze peak contraction 2 sec on each rep F1 & F2 are alternated
CONJUGATE BODYBUILDING WEEK 10
SCHEDULE M O N D AY
TU E S DAY
W E D N E S DAY
O P T I O N A L
Max Effort
Double Stimulation
T H UR S D AY
F R I D AY
S AT U R D AY
Dynamic / Repetitive Effort
Dynamic / Repetitive Effort
S U N D AY
O P T I O N A L
Max Effort
Double Stimulation
© 2017 Ballistic Management Inc. All Rights Reserved Without limiting rights under the copyright reserved above, no p art of this publication may b e reproduced, stored, introduced into a retrieval system, distributed or transmitted in any form or by any means, including without limitation photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted by copyright law. The scanning, uploading, and/or distribution of this d ocument via the internet or via any other means without the permission of the p ublisher is illegal and is punishable by law. Please purchase only authorized editions and do not p articipate in or encourage electronic piracy of copyrightable materials. "Thibarmy" and Thibarmy logo are trademarks of Ballistic Management Inc. For more information, visite us at www.thibarmy.com or contact us at
[email protected]
WEEK 10 - MONDAY – M A X E F F O R T EXERCISE
*
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
A
S QUAT F UN CT IO NA L I SO ME TR IC S*
Ramp
6 seconds
By feel
Functional isometrics starting just above weak point. Ramp to the max weight you can lift 1 inch and hold 6 sec
B
B A C K S Q UAT
Ramp
Ramp to 2RM
By feel
Gradually ramp up to your 2RM for the day in 5-8 sets
C
U P P E R BA C K D E A D L I F T
4
4-6
120-150 sec
https://thibarmy.com/special-exercises-series-no-13upper-drop-snatch/
D1
NATURAL GLUTE HAM RAIS E ( E C C E N T R I C O N LY )
3
See note
120 sec
Do an internet search for the movement. Only do the eccentric. Lower yourself as slowly as possible for as long as possible, use your hands to lift yourself back up. Stop when you can't control yourself for at least 1/3 of the range of motion
D2
WA L K I N G L U N G E S
3
8-10 per leg
120 sec
D1 and D2 are alternated
E1
P OW E R S H R U G
3
4-6
90 sec
Use a little bit of lower back/calves action but still mostly traps
E2
S E AT E D D B C L E A N
3
10-12
120 sec
E1 & E2 are alternated
Visit: https://t hibarmy.com/isometrics- underrated-train ing-tool/
for more info on overcoming isometrics
WEEK 10 - TUESDAY (OPTIONAL EXTRA WORKOUT) – DOUBLE STI MULATION EXERCISE
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
Moderate weight, walking speed not sprinting
A
P R OW L E R P U S H I N G
4
30m
120 sec.
B
SLED WALKING BACKWARDS OR STATIONARY BIKE WITH A LOT OF RESISTANCE
4
30m 30 sec
120 sec
C
SEATED CABLE ROW (NEURAL GRIP)
4
15-20
120 sec
D
CABLE HAMMER CURL
4
15-20
90 sec
D1
S TA ND I N G C A B L E CR UN CH E S
4
10-12
None
D1 & D2 are a superset
D2
FA R M E R' S WA L K
4
20m
120 sec
Focus on position, tense abs as if you were going to receive a punch in the stomach
W E E K 1 0 - W E D N E S D AY – M A X E F F O R T EXERCISE
*
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
A
BENCH PRESS FUNCTIONAL ISOMETRICS*
Ramp
6 seconds
By feel
Functional isometrics starting just above weak point. Ramp to the max weight you can lift 1 inch and hold 6 sec
B
BENCH PRESS
Ramp
Ramp to 2RM
By feel
Gradually ramp up to your 2RM for the day in 5-8 sets
C
W I D E G R I P M I L I TA RY P RES S
4
4-6
120-150 sec
1-2" wider than your regular grip on each side
D1
D B L AT E RA L R A I S E S T R I C T
3
4-6
90 sec
2020 tempo
D2
FA C E P U L L
3
8-10
120 sec
D1 and D2 are alternated Hold peak contraction 2 seconds
E1
B A R B E L L F R O N T RA IS E S TR I CT
3
4-6
120 sec
2020 tempo
E2
SEATED CABLE ROW (BENCH PRESS GRIP)
3
8-10
120 sec
Squeeze the peak contraction 2 sec per rep E1 & E2 are alternated
F1
ROPE TRICEPS PRES SDOWN (STRICT)
3
4-6
30 sec
Use a little bit of lower back action to create some momentum and use more weight
F2
INCLINE DUMBBELL HAMMER CURL
3
8-10
180 sec
3030 tempo, focus on squeezing the biceps during the whole movement
Visit: https://t hibarmy.com/isometrics- underrated-train ing-tool/
for more info on overcoming isometrics
W E E K 1 0 - T H U R S D AY ( O P T I O N A L E X T R A W O R K O U T ) – D O U B L E S T I M U L A T I O N EXERCISE
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
A
W I D E G R I P B E N C H P R ES S
3
15-20 reps
180 sec.
Just pump the reps, go fairly fast, do not go to failure
B
T- B A R R OW O R S E A L R O W
4
10-12
120 sec
Hold peak contraction 2 sec per rep
C
BARBELL FRONT RAISE
4
10-12
120 sec
D
R O P E T R I C E P S P R E S S D OW N
4
10-12
120 sec
W E E K 1 0 - F R I D AY – D Y N A M I C / R E P E T I T I V E E F F O R T EXERCISE
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
A
BARBELL JUMP SQUAT FROM STATIC POSITION
4
3
90 sec.
25% of max squat Start each jump from the half squat position... go down into a half squat, hold 3 seconds and jump FROM THAT POSITION
B
B A C K S Q UAT
6
3
60 sec
Use 55% and focus on maximum acceleration on the way up. Use the rebound if it's natural for you, but don't use it if it messes with your mechanics
C
ZERCHER SQUAT YIELDING ISOMETRICS
3
30-45 seconds
120-180 sec
Take the Zercher squat position, go down to the parallel position and hold that position for 30-45 seconds (start with around 30% of your max but adjust based on time)
D1
V E RT I C A L J U M P
3
5
90 sec
Reset on every jump Focus on maximum height
D2
M U LT I -S TA NC E L E G P R E S S
3
10+10+10
180 sec
D1 and D2 are alternated 10 reps feet together 10 reps normal stance 10 reps wide stance You can rest 10 sec between steps
E1
B R OA D J U M P S
3
3
90 sec
Reset on every jump Focus on maximum distance
E2
DB ROMANIAN DE ADLIFT MULTI-STANCE
3
6+6+6
180 sec
E1 & E2 are alternated 6 reps feet inward, 6 reps feet neutral 6 reps feet turned out
WEEK 10 - SATURDAY – D Y N A M I C / R E P E T I T I V E E F F O R T EXERCISE
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
A
DUMBBELL POWER SNATCH (1 ARM AT A TIME)
4
5 per side
90 sec.
B
BENCH PRESS
6
3
60 sec
Use 55% and focus on maximum acceleration on the way up.
C
DB BENCH PRESS YIELDING ISOMETRICS
4
30-45 seconds
120-180 sec
Take the DB bench press position, go down to the mid range and hold that position for 30-45 seconds (start with around 50% of your max but adjust based on time)
D1
P LYO P U S H U P S
3
5
90 sec
If you bench press less than 1.5 times your body weight, put your hands on a bench instead of from the floor
D2
D B P RES S M EC HA NI CA L D RO P S ET
3
8+max+max
180 sec
D1 and D2 are alternated 8 reps DB shoulder press Max reps incline press Max reps DB bench You can take 10 sec between angles
E1
D B L AT E RA L RA I S E C H EAT E D
3
6
90 sec
Use a little bit of lower back momentum to create acceleration and lift more weight
E2
D B L AT E RA L R A I S E S T R I C T
3
8-10
180 sec
3020 tempo E1 & E2 are alternated
F1
S U P I N AT E D C H I N U P
3
6-8
90 sec
F2
R OP E S TR AI GH T-A RM S P UL LD OW N
3
8-10
180 sec
Squeeze peak contraction 2 sec on each rep F1 & F2 are alternated
CONJUGATE BODYBUILDING WEEK 11
SCHEDULE M O N D AY
TU E S DAY
W E D N E S DAY
O P T I O N A L
Max Effort
Double Stimulation
T H UR S D AY
F R I D AY
S AT U R D AY
Dynamic / Repetitive Effort
Dynamic / Repetitive Effort
S U N D AY
O P T I O N A L
Max Effort
Double Stimulation
© 2017 Ballistic Management Inc. All Rights Reserved Without limiting rights under the copyright reserved above, no p art of this publication may b e reproduced, stored, introduced into a retrieval system, distributed or transmitted in any form or by any means, including without limitation photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted by copyright law. The scanning, uploading, and/or distribution of this d ocument via the internet or via any other means without the permission of the p ublisher is illegal and is punishable by law. Please purchase only authorized editions and do not p articipate in or encourage electronic piracy of copyrightable materials. "Thibarmy" and Thibarmy logo are trademarks of Ballistic Management Inc. For more information, visite us at www.thibarmy.com or contact us at
[email protected]
W E E K 1 1 - M O N D A Y – M A X E F F O R T EXERCISE
*
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
Ramp
Ramp to 2RM
By feel
Gradually ramp up to your 2RM for the day in 5-8 sets
https://thibarmy.com/special-exercises-series-no-13upper-drop-snatch/
A
B A C K S Q UAT
B
U P P E R BA C K DE A D L I F T
4
4-6
120-150 sec
C
REVERSE HYPER OR GLUTE HAM RAISE OR BACK EXTENSION
4
10-12
120 sec
D
DEADLIFT OVERCOMING ISOMETRICS
4
6 seconds
120 sec
Visit: https://t hibarmy.com/isometrics- underrated-train ing-tool/
for more info on overcoming isometrics
Do the isometric against pins 1" below knees, use straps
W E E K 1 1 - T U E S D AY ( O P T I O N A L E X T R A W O R K O U T ) – D O U B L E S T I M U L A T I O N EXERCISE
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
Moderate weight, walking speed not sprinting
A
P R OW L E R P U S H I N G
4
30m
120 sec.
B
SLED WALKING BACKWARDS OR STATIONARY BIKE WITH A LOT OF RESISTANCE
4
30m 30 sec
120 sec
C
SEATED CABLE ROW (NEURAL GRIP)
4
15-20
120 sec
D
CABLE HAMMER CURL
4
15-20
90 sec
E1
S TA ND I N G C A B L E CR UN CH E S
4
10-12
None
E1 & E2 are a superset
E2
FA R M E R' S WA L K
4
20m
120 sec
Focus on position, tense abs as if you were going to receive a punch in the stomach
W E E K 1 1 - W E D N E S D AY – M A X E F F O R T EXERCISE
*
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
Ramp
Ramp to 2RM
By feel
Gradually ramp up to your 2RM for the day in 5-8 sets
1-2" wider than your regular grip on each side
A
BENCH PRESS
B
W I D E G R I P M I L I TA RY P RES S
4
4-6
120-150 sec
C
SEATED CABLE ROW (BENCH PRESS GRIP)
4
4-6
120 sec
D
BENCH PRESS OVERCOMING ISOMETRICS
4
6 seconds
120 sec
Visit: https://t hibarmy.com/isometrics- underrated-train ing-tool/
for more info on overcoming isometrics
Set the pins about 1" above your weak point
WEEK 11 - THURSDAY (OPTIONAL EXTRA WORKOUT) – DOUBLE STIMULATION EXERCISE
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
A
W I D E G R I P B E N C H P R ES S
3
15-20 reps
180 sec.
Just pump the reps, go fairly fast, do not go to failure
B
T- B A R R OW O R S E A L R O W
4
10-12
120 sec
Hold peak contraction 2 sec per rep
C
BARBELL FRONT RAISE
4
10-12
120 sec
D
R O P E T R I C E P S P R E S S D OW N
4
10-12
120 sec
W E E K 1 1 - F R I D A Y – D Y N A M I C / R E P E T I T I V E E F F O R T EXERCISE
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
A
BARBELL JUMP SQUAT FROM STATIC POSITION
3
3
90 sec.
30% of max squat Start each jump from the half squat position... go down into a half squat, hold 3 seconds and jump FROM THAT POSITION
B
B A C K S Q UAT
6
3
60 sec
Use 60% and focus on maximum acceleration on the way up. Use the rebound if it's natural for you, but don't use it if it messes with your mechanics
C
ZERCHER SQUAT YIELDING ISOMETRICS
3
30-45 seconds
120-180 sec
Take the Zercher squat position, go down to the parallel position and hold that position for 30-45 seconds (start with around 30% of your max but adjust based on time)
D
REVERSE HYPER OR GLUTE HAM RAISE OR BACK EXTENSION
3
15-20
120 sec
WEEK 11 - SATURDAY – D Y N A M I C / R E P E T I T I V E E F F O R T EXERCISE
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
A
DUMBBELL POWER SNATCH (1 ARM AT A TIME)
3
5 per side
90 sec.
B
BENCH PRESS
6
3
60 sec
Use 60% and focus on maximum acceleration on the way up.
C
DB BENCH PRESS YIELDING ISOMETRICS
3
30-45 seconds
120-180 sec
Take the DB bench press position, go down to the mid range and hold that position for 30-45 seconds (start with around 50% of your max but adjust based on time)
D
R E A R D E L TS M A C H I N E OR BENT OVER LATERAL RAISE
3
12-15
120 sec
CONJUGATE BODYBUILDING WEEK 12
SCHEDULE M O N D AY
Max Effort
TU E S DAY
W E D N E S DAY
Max Effort
T H UR S D AY
F R I D AY
S AT U R D AY
Dynamic / Repetitive Effort
Dynamic / Repetitive Effort
S U N D AY
© 2017 Ballistic Management Inc. All Rights Reserved Without limiting rights under the copyright reserved above, no p art of this publication may b e reproduced, stored, introduced into a retrieval system, distributed or transmitted in any form or by any means, including without limitation photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted by copyright law. The scanning, uploading, and/or distribution of this d ocument via the internet or via any other means without the permission of the p ublisher is illegal and is punishable by law. Please purchase only authorized editions and do not p articipate in or encourage electronic piracy of copyrightable materials. "Thibarmy" and Thibarmy logo are trademarks of Ballistic Management Inc. For more information, visite us at www.thibarmy.com or contact us at
[email protected]
W E E K 1 2 - M O N D A Y – M A X E F F O R T EXERCISE
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
Ramp
Ramp to 1RM
By feel
Gradually ramp up to your 1RM for the day in 5-8 sets
A
B A C K S Q UAT
B
T- B A R R OW
4
4-6
120-150 sec
C
REVERSE HYPER OR GLUTE HAM RAISE OR BACK EXTENSION
4
10-12
120 sec
D
LY I N G L E G C U RL
4
8-10
120 sec
4-5 seconds eccentric
W E E K 1 2 - W E D N E S D AY – M A X E F F O R T EXERCISE
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
Ramp
Ramp to 1RM
By feel
Gradually ramp up to your 1RM for the day in 5-8 sets
A
BENCH PRESS
B
MACHINE SHOULDER PRESS OR SMITH MACHINE SHOULDER PRESS OR STRIP THE RACK SHOULDER PRESS
4
4-6
120-150 sec
C
SEATED CABLE ROW (BENCH PRESS GRIP)
4
4-6
120 sec
D
MACHINE CHEST PRESS OR SMITH MACHINE BENCH PRESS
4
6-8
120 sec
Eccentric in 4-5 seconds
W E E K 1 2 - F R I D A Y – D Y N A M I C / R E P E T I T I V E E F F O R T EXERCISE
S E TS
REPS
REST
TE M P O/ M E T H O D/ N OT E S
A
BARBELL JUMP SQUAT FROM STATIC POSITION
3
3
90 sec.
30% of max squat Start each jump from the half squat position... go down into a half squat, hold 3 seconds and jump FROM THAT POSITION
B
B A C K S Q UAT
1
Maximum reps at 60% in 8 min
N/A
Use 60% and focus on maximum acceleration on the way up. Use the rebound if it's natural for you, but don't use it if it messes with your mechanics
C
ZERCHER SQUAT YIELDING ISOMETRICS
3
30-45 seconds
120-180 sec
Take the Zercher squat position, go down to the parallel position and hold that position for 30-45 seconds (start with around 30% of your max but adjust based on time)
D
LEG PRESS OR HACK SQUAT OR GOBLET SQUAT
3
15-20
120-150 sec
3030 tempo
E
REVERSE HYPER OR GLUTE HAM RAISE OR BACK EXTENSION
3
15-20
120 sec
