THE SPECIAL EXERCISE SWIPE FILE - Conjugate Fitness · –Louie Simmons. ... push-ups, dips,...
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THE SPECIAL EXERCISE SWIPE FILE ‘’ There’s only one right way to do something: everything else is a variation.’’ – Louie Simmons
Transcript of THE SPECIAL EXERCISE SWIPE FILE - Conjugate Fitness · –Louie Simmons. ... push-ups, dips,...
THE SPECIAL
EXERCISE
SWIPE FILE
‘’ There’s only one right way to do something: everything else is a
variation.’’ – Louie Simmons
www.conjugatefitness.com Page 2
It is important to understand what the conjugate method actually is.
As a strength and conditioning coach, I have seen many people try to create similar systems in the past and fail, and this is why I am dedicated to showing everyone how to gain a full understanding of strengthening the body.
If you try to use the same method of training each and every day to increase your strength level, you will eventually reach a point where you are unable to progress further. This is the moment when many people question their routine and give up. Don’t give up.
You must incorporate new exercises that challenge your body in different ways. You cannot simply bench, squat, and deadlift. You have to do more. You have to push yourself.
Perhaps the most important and misunderstood part of the conjugate method programming is the concept of variation.
The Special ExerciseSwipe File
Accessory Work
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As we have made abundantly clear, in order to make constant progressyou constantly have to vary not only the volume and intensity but also theindividual exercises and movements as well.
Lifters have to use accessory movements to correct weaknesses and toimprove leverage. So what I mean by this is if I look at a lifter, and they arereally weak at coming out of the hole but really good at locking out at thetop of the lift, then they have strong hamstrings and no glutes.
If their hips look small or weak, I am going to use accessory movements tostrengthen their hamstrings and glutes. If I have another person that isreally good at coming out of the hole because their hamstrings and glutesare strong and well-developed, but their quads are lacking, I get them tofocus more on their quads. I can put the emphasis wherever it is needed.
Our accessory movements help us achieve that optimal build type andoptimal leverage. It’s plain and simple.
So what I’m getting at is , there is an ideal leverage for anything youwant to do. And our accessory movements help us achieve that optimalbuild type and leverage.
Use the accessory guidelines and swipe file below to help implement thisinto your training program.
Outlining the guidelines to explain Accessory Work in the form ofparagraphs would cause a fair amount of confusion. In the interest ofmaking this area as concise and easy to read as possible, the DynamicEffort and Maximal Effort instructions have been set up in a list format.
The Special ExerciseSwipe File
Accessory Work
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Maximum Effort Days:
Instructions for Accessory Work
Intensity: High
Volume: Medium to Low
Exercises Done on Each Day:
Three to five individual accessory movements.
Individual Sets for Each Exercise:
Anywhere from two to four.
Number of Repetitions During Each Set:
Minimum of 5Maximum of 12
Resting Period: One to three minutes between each set.
Time Spent Training: Each training session should be completed within one hour.
Variations of Training: For one to three weeks, continue to perform the same accessory movements.
Training Progressions: Trainees should aim to make improvements in their accessory work each week. Improvements made during accessory work directly lead to improvements in deadlifting, bench press, and the squat drill.
The Special ExerciseSwipe File
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Which Muscle Groups Need to
Be Trained and What Is the
Proper Order?
The Special ExerciseSwipe File
Listed below is an outline of the muscle groups that requireyour focus and the order in which these muscle groups need tobe worked on.
Deadlift and Squat Days:
1. Primary Move: In either the squat or deadlift, graduallywork up to one to three repetition maximum (RM).
2. Heavy Compound Movement - Hamstrings, Erectorsand Glutes:
3. Lats: Two to three sets per training session, consisting of 8to 12 repetitions.
4. Abdominal: One or two sets each session, with a minimumof 15 and a maximum of 30 repetitions.
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Maximum Effort Bench Press Days:
1. Primary Move: In a bench press variation, build up to one to threerepetition maximum (RM).
2. Heavy Compound Movement: While targeting your body'sparticularly weak areas, two to five sets of three to six compoundmovement repetitions are to be performed. Examples include:push-ups, dips, dumbbell bench presses, and barbell bench presses.
3. Triceps: Targeting the areas surrounding the elbows and triceps,perform two to four sets involving 8 to 12 repetitions of one or twodiffering exercises.
4. Lats and Back: In order to strengthen the upper back, two to foursets of 8 to 15 repetitions are recommended, using one or twoexercises.
5. Shoulders: To target the posterior, anterior, and medial deltoids,trainees should perform at least one to three sets of 10 to 20repetitions.
6. Abdominal: One to three sets, with 15 to 30 repetitions.
The Special ExerciseSwipe File
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Intensity: Low
Volume: High
Exercises Done on Each Day:
Four or five individual accessory movements each day.
Individual Sets for Each Exercise:
Anywhere from two to four.
Number of Repetitions During
Each Set:
Minimum of 12Maximum of 20
Resting Period: One to three minutes between each set.
Time Spent Training: Each training session should be completed within one hour.
Exercise Variations: For a minimum of one week and a maximum of three, perform the same accessory movements.
Training Progressions:
The objective is to improve your accessory work with each passing week. Improving your accessory work begets improvements in deadlifting, bench pressing, and squat drills.
The Special ExerciseSwipe File
Dynamic Effort Days:
Instructions for Accessory Work
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The Special ExerciseSwipe File
Listed below is an outline of the muscle groups that youshould focus and the order in which these muscle groupsneed to be worked on.
Dynamic Effort Deadlift and Squat Day:
1. Primary Move: In a variation of the box squat, performten to twelve sets at 50 to 60 percent of your OneRepetition Maximum.
2. DE Deadlift: At 60 to 85 percent of your One RepetitionMaximum, perform six to ten sets involving one to threerepetitions.
3. Hamstrings, Erectors and Glutes: To target each ofthese muscle groups, each movement should involve oneor two exercises that consist of three to six sets of 15 to25 repetitions.
4. Lats: Two to three sets per training session,encompassing 15 to 20 repetitions.
5. Abdominal: Two to three sets per training session,encompassing 20 to 50 repetitions.
Which Muscle Groups Need to
Be Trained and What Is the
Proper Order?
www.conjugatefitness.com Page 9
Dynamic Effort Bench Press Day:
1. Primary Move: At 50 percent of your One Repetition Maximum,perform nine sets of three repetitions in a bench press variation.
2. Lighter Compound Movement: Targeting the specific weaknessesof your body, perform two or three sets of 15 to 20 repetitions.Examples include: push-ups, dips, dumbbell bench presses, andbarbell bench presses.
3. Triceps: The area around your triceps and elbows requires one ortwo exercises, consisting of two to three sets of 15 to 30repetitions.
4. Lats and Back: In order to strengthen the upper back, two to foursets of 12 to 20 repetitions are recommended, using one or twoexercises.
5. Shoulders: To target the posterior, anterior, and medial deltoids,trainees should perform at least two or three sets of 15 to 30repetitions, using one or two exercise variations.
6. Abdominal: One to three sets, with 20 to 50 repetitions.
The Special ExerciseSwipe File
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Sumo Deadlift [Conventional]
Deadlift [Conventional]
Sumo Semi-Stiff Legged Deadlift
Deadlift [Semi-Stiff Legged]
Sumo Deadlift [Ultra Wide]
Chair Deadlift
Block Pull - Sumo Deadlift
Deficit Deadlift
Snatch Grip Deadlift
Straight-Legged GHD Snatch Grip Deadlift
Anderson Back Squat
The Special ExerciseSwipe File
Hamstrings, Erectors and Glutes
Anderson Front Squat
[Barbell] Good Morning
[Seated] Good Morning
Arch Back Good Morning
Seated Round Back Good Morning
[Banded] Assisted Inverse Curl
Glute Ham Raise
[Barbell] Glute Ham Raise
[Banded] Glute Ham Raise
[Weighted] Glute Ham Raise
Wide Stance Glute Ham Raise (Toes & Knees pointed out)
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Box Step-Up
[Barbell] Lateral Box Step-Up
[Barbell] Lateral Lunge
[Barbell] Hip Bridge
[Barbell] Wide Stance Hip Bridge
[Single-Legged] Barbell Hip Bridge
GHD Glute Contractions
Walking/Good Morning Lunge
Reverse Hyper [Single-Legged]
Reverse Hyper [Glute Partials]
Reverse Hyper [Swing Variation]
Reverse Hyper [Strict Variation]
The Special ExerciseSwipe File
Bent Knee - Reverse Hyper
[Banded] Hip Bridge
[Banded] Good Morning
[Banded] Pull Through
Banded Adduction Exercise
Leg Curls [Ankle Weights]
[Banded] Lying Leg Curls
Deadlift Dimmels -Conventional [Barbell]
Sumo Deadlift Dimmels
[Front Loaded] Safety Squat Bar Box Step Ups
[Kettlebell] Single-Legged Deadlift
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Safety Squat Bar Bulgarian Split Squat
Back Extension [GHD]
[Banded] Marching
Kneeling Squat
Inverse Leg Curl
Box Squat
Zercher Deadlift
The Special ExerciseSwipe File
Hamstrings, Erectors and Glutes
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[Flat] Close Grip Bench Press
[Barbell] Close Grip Rack Bench Press - Banded
Board - Bench Press
[Barbell] J.M. Press
Barbell Floor Skull Crusher - Pin Press
[Reverse Band] Barbell Skull Crusher
[Reverse Band] Safety Squat Bar J.M. Press
[Banded] Dumbbell Tricep Floor Press
[Dumbbell] Incline Bench Press
[Banded] Dumbbell -Incline Bench Press
[Dumbbell] Bench Press
The Special ExerciseSwipe File
Triceps
[Banded] Dumbbell -Flat Bench Press (Neutral Grip)
Floor Press [Barbell]
Close Grip Push-Up
Narrow Grip Push Ups to 2 Board Against Mini or Monster Mini Band
[Kettlebell] Skull Crusher
[Kettlebell] Decline Bench Skull Crusher
[Flat] Tate Press
[Banded] Incline Dumbbell Tate Press
Tricep Kick Back [Dumbbell]
Single-Arm Dumbbell Bench Press
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Single-Arm Incline Bench Press
Dumbbell J.M. Press
Tricep Rollback Extension
[Dumbbell] Decline Tricep Rollback Extensions
[Close Grip] Bamboo Bar Bench Press
Bamboo Bar Skull Crushers
[Banded] Tricep Push Downs
[Banded] Tricep Kickback
The Special ExerciseSwipe File
[Banded] Seated Overhead Tricep Extension
Ring Dips
[Weighted] Strict Ring Dips
Ring Push-Ups
[Banded] Ring Push
Rack Floor Press - Double Mini Bands
[Barbell] Floor Press –Max Chains
[Bamboo Bar] Decline Skull Crusher
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Pull-Ups [Weighted]
Pull-Ups [Strict]
Pull-Ups [Banded]
One Arm Dumbbell Row
Lat Pull-down
[Banded] Inverted Barbell Rows
[Cable] Bent Over Underhand Cable Row
Straight Arm Pull Down
[Banded] Straight Arm Pull Down
Chest Supported Rows [Barbell]
Chest Supported Rows [Dumbbell]
Bent Over Rows -Underhand [Close Grip]
The Special ExerciseSwipe File
Lats & Back
Bent Over Rows [Wide Grip]
Back Extension [GHD]
[Barbell] Back Extension [GHD]
[Safety Squat Bar] Back Extension – G.H.D.
Straight-Legged GHD Snatch Grip Deadlift
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Bent Over Rows -Underhand [Close Grip]
[Banded] Kettlebell Swing
[Barbell] Good Morning
[Seated] Good Morning
Arch Back Good Morning
Inverted - Underhand Ring Row
The Special ExerciseSwipe File
Lats & Back
[Seated] Round Back Good Morning
[Banded] Good Morning
[Banded] Bent Over Barbell Row
[Barbell] T-Bar Row
[Banded] T-Bar Row
Inverted - Overhand Ring Row
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Seated - Military Press
Seated - Military Pin Press
Bamboo Bar Bench Press
[Bamboo Bar] Standing Strict Press
[Banded] High Pulls
[Barbell] Upright Rows
[Banded] Seated Low Row
[Dumbbell] Windmills & Reverse Flys
[Dumbbell] Rear Delt Raise
[Dumbbell] Seated Shoulder Press
Strict Press
Push Press
The Special ExerciseSwipe File
Shoulders & Restoration
[Banded] Pull A Parts
Battling Ropes
[Banded] Windmills
[Banded] Face Pulls
[Cable] Face Pulls
Bradford Press
[Banded] Lying Face Up Reverse Flys
[Banded] Bench Position -Pull A-Parts
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GHD Oblique Rotations (Paddling)
Decline Sit-Ups [Barbell]
Decline Sit-Ups [Dumbbells]
[Banded] Half Roller Decline Sit-Up
[Banded] GHD Sit-Up
[Banded] Parallel - GHD Sit-Up
Bamboo Bar Decline Sit-Up
[Banded] Decline Sit-Up
Russian Twist
Strict Toes-to-bar
Strict Toes to Bar with Ankle Weights
L-Sit Scissor Kicks
The Special ExerciseSwipe File
Core
L-Sit Flutter Kicks
L-Sit Hold
Ab Fallouts
Hollow Rocks
Plank Holds
[Banded] Plank Hold
Side Plank Holds
[Banded] Side Plank Hold
[Weighted] Plank Hold
Flutter Kicks
Side Bends [Barbell]
Side Bends [Dumbbell]
[Cable] Side Bends
GHD Sit-Ups [Obliques]
[Kettlebell] GHD Oblique Crunches
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[Static] Ab Holds
[Banded] Crunches
[Banded] Standing Oblique Rotations
Dumbbell Leg Raise
[Chains] Leg Raise
Leg Raise
The Special ExerciseSwipe File
[Banded] GHD Oblique Rotations (Face Up)
[Barbell] Decline Zercher Sit-Ups
Face-Up - Chinese Planks
Partnered Leg Throws
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It cannot be stressed enough that this is a poor choice!
It goes without saying that the primary lifts are a major key toachieving training success. However, it is crucial that traineesunderstand the importance of completing the full training course,including accessory work. The accessory work is just as vital to yourtraining, if not more so.
There are a variety of ways to progress during your accessorywork, including:
1. Using additional weight,
2. Upping the number of repetitions per exercise,
3. Increasing the range of motion and the amount of time undertension.
Without a consistent attack of your accessory movements and strivingto improve daily, you'll never tap into the full potential of the trainingprogram.
The Special ExerciseSwipe File
Additional Accessory Work
One of the most common errorsmade by those who use theconjugate sequence system fortheir training is that they will givetheir maximum effort to the mainlifts and fail to give that same efforton their accessory work.
