Conjugate Method - Periodization Powerlifting 4+
Charles Vanderhoff
Conçu pour iPad
-
- Gratuit
- Inclut des achats intégrés
Captures d’écran
Description
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
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.
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.
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.
Nouveautés
Version 1.0.5
This app has been updated by Apple to display the Apple Watch app icon.
- Bug fixes and performance improvements
Let us know if we can do anything to make the app better for you! Please be sure to review the app so others can find it when searching.
Notes et avis
Why can’t I edit my programs
One part of using the conjugate method that I really like is being able to adjust the program on the day of training. It would be great if the app allowed me to record those changes and adaptations as I make them.
Confidentialité de l’app
Le développeur Charles Vanderhoff n’a fourni aucune information à Apple concernant ses pratiques en matière de confidentialité et de traitement des données. Pour en savoir plus, consultez la politique de confidentialité du développeur.
Aucune information fournie
Le développeur devra fournir des informations quant à la confidentialité des données au moment de soumettre la prochaine mise à jour de son app.
Informations
- Fournisseur
- Charles Vanderhoff
- Taille
- 18,8 Mo
- Catégorie
- Forme et santé
- Compatibilité
-
- iPhone
- Nécessite iOS 9.0 ou version ultérieure.
- iPad
- Nécessite iPadOS 9.0 ou version ultérieure.
- iPod touch
- Nécessite iOS 9.0 ou version ultérieure.
- Mac
- Nécessite macOS 11.0 ou une version ultérieure et un Mac doté d’une puce Apple M1 ou une version ultérieure.
- Apple Vision
- Nécessite visionOS 1.0 ou version ultérieure.
- Langues
-
Anglais
- Âge
- 4+
- Copyright
- © 2017 Vandersoft
- Prix
- Gratuit
- Achats intégrés
-
- Conjugate Method Pro 6,99 €