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Old 11-15-2006, 07:45 PM
Darkhorse Darkhorse is offline
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Join Date: Mar 2005
Location: CA
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Could I get any West Side people to give some input about WS and if they think it would work with this dynamic?
Well, conjugate powerlifting is just that -> Powerlifting = Increasing your squat, bench, and deadlift. That's all the system is designed for. It's done by incorperating speed, maximal, and repetition days. After the ME or DE lift, the rest of the workout for that day is focused around increasing your supplemental muscles work capacity to synergistically increase your BIG THREE.

Now, that being said, do I think you can take the conjugate system for the use of MMA workouts?. No. BUT, I think you can take certain ASPECTS of the system and incorperate it into what you're trying to figure out.

For example, you could pick 2-3 variations of each of the big three, and keep rotating them every 1-2 weeks. That could work. I think using the ME days would prove to be a great benefit for MMA.

Quote:
Phase 3: Functional Phase II (Strength-speed) Strength endurance
Phase 4: Functional Phase III (Speed-strength) complexes and plyo
Now, the ME days IMO would fit somewhere in here. Not that you'd be getting a massive strength increase due to strength endurance-specific and complexes workouts, but you'll know that at least TWO workouts a week are devoted to raw gritty strength. The other two you can do what you want.

It's important to also note that I don't think you'll have any real benefit from doing a 1 RM with the ME days... You should work up to a top set of 5, sometimes 3 REP MAX on the ME exercise. With all the variations worked in there, you should NOT stall out on any exercise through both these phases.

ME BENCH VARIANTS:

- Floor Press
- Wide Grip Pause Press (2 second pause)
- Incline or Close Grip Press

ME SQUAT VARIANTS:

- Box Squat
- OLY Squat
- Front Squat

ME DEADLIFT VARIANTS:

- Platform Deadlifts
- Rack Deadlifts
- SLDL or Conventional Deads (Don't necessarily need a variant IMO)

The rest of the workouts are NOT to failure, in most cases sets of 10 reps per set. The supplemental exercises SHOULD be rotated out every 3 weeks or so.

For a great template to look through, I recommend the one written by Matt Reynolds, Beginner Powerlifting Program

For ME BENCH work, a great writeup that goes into detail about the Conjugate System is also by Matt. I got permission from him to post it up as it was taken down some time ago. How to Increase your RAW Bench Conjugate Style
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