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Old 11-17-2006, 06:00 AM
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ChinPieceDave667 ChinPieceDave667 is offline
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Join Date: Apr 2005
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Quote:
Originally Posted by 0311
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.



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.

This, if I'm interpreteing this right, almost seems like using DF 5x5 but with variants of the big three.

So.
Week 1: DF 5x5 variants
Week 2: DF 3x3 Varians

Is this what you're saying?

Then:
Week 3: Strength Endurance
Week 4: Complexes and Plyo
Week 5: Active Recovery/Structural Phase II (something similar what they have with light deload / DE day)
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