| 開發人員: | Charles Vanderhoff (26) | ||
| 價錢: | 免費 | ||
| 排名: | 0 | ||
| 評測: | 0 寫評論 | ||
| 清單: | 0 + 0 | ||
| 點數: | 0 + 16 (3.0) ¡ | ||
| App Store | |||
描述
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.
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新功能
- 版本: 1.0.5
- 發佈日期:
- - 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.
價錢
- 今天: 免費
- 最小值: 免費
- 最大值: 免費
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開發人員
- Charles Vanderhoff
- 平台: iOS 應用程式 (26)
- 清單: 0 + 0
- 點數: 0 + 1,417 ¡
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- 評測: 0
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其他資訊
- 版本: 1.0.5
- 類別 :
iOS 應用程式›健康塑身 - OS:
Apple Watch,iPad,iPhone,iOS 9.0 以上版本 - 大小:
18 Mb - 支援的語言 :
English - 內容分級:
4+ - App Store 評分:
3.0(16) - 發佈日期:
- 發行日期:
http://vandersoft.co/conjugate-method-app/Conjugate Method - Periodization Powerlifting 縮短網址: 已複製!- 🌟 分享
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