Get comfortable being uncomfortable. Exposing yourself to controlled levels of stress causes your body and mind to adapt by becoming physically and mentally tough.
Shane Sweatt
Master Certified Conjugate Coach
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Course Outline
The Conjugate Strength Training Course is designed to expand a participant’s knowledge of the back squat, bench press, deadlift, their variants, and accessory work. The course identifies and optimizes strengths, corrects weaknesses, and reduces exposure to injury in training and sport.
Day 1
10:00 AM START
Introduction – Day Overview
10:10 AM – 11:00 AM
Max Effort For Lower Body Explained
11:00 AM – 12:00 PM
Sumo and Conventional Max – Discussion and Participation
12:00 PM – 12:30 PM
The Importance and Utilization of Special Exercises – Lecture
12:30 PM – 1:00 PM
Good Morning Exercises – Discussion and Class Participation
1:00 PM – 2:00 PM
LUNCH
2:00 PM – 2:45 PM
Dynamic Effort For Lower Body – Lecture
2:45 PM – 3:45 PM
The Box Squat – Explanation and Participation
3:45 PM – 4:30 PM
Variation of Stiff Lower Body Accessories – Discussion and Participation. WOD and Potential Hip Variation.
4:30 PM – 5:00 PM
Plyometric Discussion and Class Participation
Day 2
9:00 AM START
Introduction – Day Overview
9:10 AM – 10:00 AM
Max Effort For Upper Body Explained
10:00 AM – 11:00 AM
Demonstration of Bench Press Technique. Full Class Participation. Explanation of Dynamic Effort Bench Press Workout
11:00 AM – 11:30 AM
Core Exercises – Discussion and Full Class Participation
11:30 AM – 12:00 PM
Shoulder Exercises For Health and Performance -Discussion and Class Participation
12:00 PM AM – 1:00 PM
LUNCH
1:00 PM AM – 2:00 PM
Dynamic Effort For Upper Body – Lecture
2:00 PM AM – 2:40 PM
Upper Body Accessories – Full Class Participation