Gaz - Conjugate Training for Strength

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    Gaz - Conjugate Training for Strength

    Gaz, I love your article on conjucate training.

    A couple questions:

    (1.) What would the rest intervals look like?

    (2.) For the hypertrophy workout instead of 10 x 5 would it be as effective to do something very different from the rest of the program like 4 x 10 @ 12-14RM?

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    Quote Originally Posted by Phineas View Post
    Gaz, I love your article on conjucate training.

    A couple questions:

    (1.) What would the rest intervals look like?

    (2.) For the hypertrophy workout instead of 10 x 5 would it be as effective to do something very different from the rest of the program like 4 x 10 @ 12-14RM?
    Thanks dude! I posted it in the training section as a thread a little while back (before editing for this more recent post) and there was some good discussion if you can dig it out.


    1. RI's for strength work should be 2:00 or thereabouts, for the power work depending on your ability to maintain explosiveness could be anywhere from 0:30 to 1:30, doesn't even have to be the same RI for each set - you could increase them by 0:15 with every subsequent set. For the hypertrophy, if you do the 10x5 rep range at the intensity i talked about no more than 1:00.

    2. Anything based around hypertrophy is okay, but i found the 10x5 really hit the spot and didn't "overlap" with the maximal strength day. It's very light, and thats the point, but it gets hard simply because you're doing a hell of a lot of sets and reps rather than a weight that gets difficult by the second set - with a relatively short RI it gets real tough by the last few sets, even though sets 1-5 are fine.


    Glad you liked it
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    I've actually decided to ditch my planned program for May and use this program for May and June and put off cutting a month.

    For the power day, I thought I'd go with a clean and press, and hang snatch for the olympic lifts and jump squats for plyometrics. What kettleball lift would you suggest? I've never done any.

    Actually, with regards to jump squats, I have tight achilles and normally use 2.5 lb plates under my heels to help me squat. However, up until 2 months ago I never did. I just find the plates gives me a better squat since I have smoother ankle mobility. Will this affect my ability to properly perform jump squats? Can you do them with a board under your heels, or would that just get messy and mess with my balance?

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    Quote Originally Posted by Phineas View Post
    I've actually decided to ditch my planned program for May and use this program for May and June and put off cutting a month.

    For the power day, I thought I'd go with a clean and press, and hang snatch for the olympic lifts and jump squats for plyometrics. What kettleball lift would you suggest? I've never done any.

    Actually, with regards to jump squats, I have tight achilles and normally use 2.5 lb plates under my heels to help me squat. However, up until 2 months ago I never did. I just find the plates gives me a better squat since I have smoother ankle mobility. Will this affect my ability to properly perform jump squats? Can you do them with a board under your heels, or would that just get messy and mess with my balance?
    You might find that really really hurts your heel. You could try speed squats rather than jump squats, and keep the board underneath - use 50% of your 1RM, and do sets of 3 as explosively as you can without leaving the floor. Drop into the squat like you're dropping in a jerk, fire up from the hole, then reverse direction and pull the bar down after you. Tough as hell, and still just as good.

    As for kettlebells, one arm cleans/snatches/jerks or even just swings are good. You might be okay without them to be honest, the exercises you've chosen are pretty solid choices!
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    Do you know how to snatch? It's pretty tough. I've been working on my form for a few months and I'm still not that comfortable with it. It's a great movement but it's really tough to get right.

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    Quote Originally Posted by gtbmed View Post
    Do you know how to snatch? It's pretty tough. I've been working on my form for a few months and I'm still not that comfortable with it. It's a great movement but it's really tough to get right.
    This is a good point.

    A friend of mine was doing Hang Snatches the other day. How the hell does the bar get up there!?
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    Quote Originally Posted by gtbmed View Post
    Do you know how to snatch? It's pretty tough. I've been working on my form for a few months and I'm still not that comfortable with it. It's a great movement but it's really tough to get right.
    No, I've never snatched, but that's why I chose hang snatches; I figured it'd be wiser to perform them as a training wheel lift. Besides, you have to start at some point.

    Even with technical lifts, just because it takes a while to "master" them doesn't mean you still can't do them safely and achieve good results. I'm still constantly finding subtle ways to improve my squats and deads, etc, but my form is still excellent and I have good results.

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    Quote Originally Posted by Gazhole View Post
    You might find that really really hurts your heel. You could try speed squats rather than jump squats, and keep the board underneath - use 50% of your 1RM, and do sets of 3 as explosively as you can without leaving the floor. Drop into the squat like you're dropping in a jerk, fire up from the hole, then reverse direction and pull the bar down after you. Tough as hell, and still just as good.

    As for kettlebells, one arm cleans/snatches/jerks or even just swings are good. You might be okay without them to be honest, the exercises you've chosen are pretty solid choices!
    So, are jumping squats out of the question, then?

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    Quote Originally Posted by gtbmed View Post
    Do you know how to snatch? It's pretty tough. I've been working on my form for a few months and I'm still not that comfortable with it. It's a great movement but it's really tough to get right.
    Also, can you give me some pointers?

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    Quote Originally Posted by Phineas View Post
    No, I've never snatched, but that's why I chose hang snatches; I figured it'd be wiser to perform them as a training wheel lift. Besides, you have to start at some point.

    Even with technical lifts, just because it takes a while to "master" them doesn't mean you still can't do them safely and achieve good results. I'm still constantly finding subtle ways to improve my squats and deads, etc, but my form is still excellent and I have good results.
    This is very true, even olympic lifters are working on their technique and analyzing their form to truly master the lifts!

    But still, a squat or deadlift is a hell of a lot different than a snatch.

    If you want to start somewhere with snatches, I'd recommend doing snatch balances. They'll really teach you how to drop under, which is essential to properly performing a snatch. If you want to work on the pull at the same time, do snatch pulls.

    For a snatch balance you get the bar on your shoulders with a snatch grip, drop underneath it explosively while your arms push you under the bar, then squat it up (an overhead squat). For a snatch pull, you start on the floor with a snatch grip, complete the first pull (the controlled deadlift to about mid-thigh, then pull explosively by extending at the ankles, hips, and traps. It's basically a deadlift followed by an explosive shrug, but you don't complete the pull.

    Meanwhile I'd do snatch complexes as part of your warmup/GPP every time. Start with snatch-grip RDLs, then do something like hang snatches, then do snatch balances, then finish with a few full snatches. This helps you put it all together while you're still getting used to various parts of the lift.

    That's how I semi-learned to do them. Like I said, I'm still not completely comfortable with it, but I feel a lot better doing them now than when I started.

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    Quote Originally Posted by Gazhole View Post
    This is a good point.

    A friend of mine was doing Hang Snatches the other day. How the hell does the bar get up there!?
    The bar doesn't necessarily "get up there", the lifter "gets down there". Snatches are all about dropping below the bar. It's a lot easier to squat a heavy weight up than it is to pull it up.

    Check out guys like Naim Suleymanoglu. He was strong as hell no doubt, but a ton of his success can be credited to his size (he was really short and it made it easy for him to drop under the bar) and his incredible quickness. Olympic lifters are some of the fastest people on the planet over short distances.

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    Quote Originally Posted by gtbmed View Post
    The bar doesn't necessarily "get up there", the lifter "gets down there". Snatches are all about dropping below the bar. It's a lot easier to squat a heavy weight up than it is to pull it up.

    Check out guys like Naim Suleymanoglu. He was strong as hell no doubt, but a ton of his success can be credited to his size (he was really short and it made it easy for him to drop under the bar) and his incredible quickness. Olympic lifters are some of the fastest people on the planet over short distances.
    I "get" cleans, but i just can't do snatches at all, its like trying to jive on your hands for me, haha. I love the explosive power these movements need, though. Hang cleans are one of my favourite exercises.
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    Quote Originally Posted by Phineas View Post
    So, are jumping squats out of the question, then?
    I'm not sure i like the idea of jump squats landing on a board or plate. It's gotta hurt just because you're landing on something, and thats if you don't trip over the thing, lol.
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    Quote Originally Posted by Gazhole View Post
    I'm not sure i like the idea of jump squats landing on a board or plate. It's gotta hurt just because you're landing on something, and thats if you don't trip over the thing, lol.
    Well, I can still squat without the plates or a board. I would just need to squat even more low-bar because of the inflexibility in my achiles. On back squats I squat low bar with about a 45 degree angle on my back. Without the plates I might need to go down a bit more, like 35. Would this be okay with jump squats? I figure the load is decreased from your regular squat, anyway.

    I'd really like to make it work, if you think it's safe. I've always wanted to try them!

    What's the exercise called where you have a DB in a hang position and you clean it over top and lock your arm out? I would assume a unilateral DB snatch, but you don't squat down or end up in the same position with your shoulders.

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    Try them out and see how they feel would probably be the best bet, start out with just bodyweight if you have to, then a bar, then add some weight. At the end of the day, the speed is what matters rather than the weight.

    Not sure about that KB exercise, though...do you have any vids/pictures? I guess you don't because we don't know what its called, haha :P
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