Anda di halaman 1dari 20

THE SPECIAL

EXERCISE
SWIPE FILE
‘’ There’s only one right way to do
something: everything else is a
variation.’’ – Louie Simmons
The Special Exercise
Swipe File

Accessory Work

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.

www.conjugatefitness.com Page 2
The Special Exercise
Swipe File

Accessory Work

As we have made abundantly clear, in order to make constant progress


you constantly have to vary not only the volume and intensity but also the
individual exercises and movements as well.
Lifters have to use accessory movements to correct weaknesses and to
improve leverage. So what I mean by this is if I look at a lifter, and they are
really weak at coming out of the hole but really good at locking out at the
top 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 to
strengthen their hamstrings and glutes. If I have another person that is
really good at coming out of the hole because their hamstrings and glutes
are strong and well-developed, but their quads are lacking, I get them to
focus more on their quads. I can put the emphasis wherever it is needed.
Our accessory movements help us achieve that optimal build type and
optimal leverage. It’s plain and simple.
So what I’m getting at is , there is an ideal leverage for anything you
want to do. And our accessory movements help us achieve that optimal
build type and leverage.
Use the accessory guidelines and swipe file below to help implement this
into your training program.
Outlining the guidelines to explain Accessory Work in the form of
paragraphs would cause a fair amount of confusion. In the interest of
making this area as concise and easy to read as possible, the Dynamic
Effort and Maximal Effort instructions have been set up in a list format.

www.conjugatefitness.com Page 3
The Special Exercise
Swipe File
Maximum Effort Days:
Instructions for Accessory Work

Intensity: High
Volume: Medium to Low
Exercises Done on Each Three to five individual accessory
Day: movements.
Individual Sets for Each Anywhere from two to four.
Exercise:
Number of Repetitions Minimum of 5
During Each Set: Maximum 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.

www.conjugatefitness.com Page 4
The Special Exercise
Swipe File

Which Muscle Groups Need to


Be Trained and What Is the
Proper Order?

Listed below is an outline of the muscle groups that require


your focus and the order in which these muscle groups need to
be worked on.

Deadlift and Squat Days:

1. Primary Move: In either the squat or deadlift, gradually


work up to one to three repetition maximum (RM).

2. Heavy Compound Movement - Hamstrings, Erectors


and Glutes:

3. Lats: Two to three sets per training session, consisting of 8


to 12 repetitions.

4. Abdominal: One or two sets each session, with a minimum


of 15 and a maximum of 30 repetitions.

www.conjugatefitness.com Page 5
The Special Exercise
Swipe File

Maximum Effort Bench Press Days:


1. Primary Move: In a bench press variation, build up to one to three
repetition maximum (RM).
2. Heavy Compound Movement: While targeting your body's
particularly weak areas, two to five sets of three to six compound
movement 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 two
differing exercises.
4. Lats and Back: In order to strengthen the upper back, two to four
sets of 8 to 15 repetitions are recommended, using one or two
exercises.
5. Shoulders: To target the posterior, anterior, and medial deltoids,
trainees should perform at least one to three sets of 10 to 20
repetitions.
6. Abdominal: One to three sets, with 15 to 30 repetitions.

www.conjugatefitness.com Page 6
The Special Exercise
Swipe File
Dynamic Effort Days:
Instructions for Accessory Work

Intensity: Low
Volume: High
Exercises Done on Four or five individual accessory
Each Day: movements each day.
Individual Sets for Anywhere from two to four.
Each Exercise:
Number of Minimum of 12
Repetitions During Maximum of 20
Each Set:
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 The objective is to improve your accessory
Progressions: work with each passing week. Improving
your accessory work begets
improvements in deadlifting, bench
pressing, and squat drills.

www.conjugatefitness.com Page 7
The Special Exercise
Swipe File

Which Muscle Groups Need to


Be Trained and What Is the
Proper Order?

Listed below is an outline of the muscle groups that you


should focus and the order in which these muscle groups
need to be worked on.

Dynamic Effort Deadlift and Squat Day:

1. Primary Move: In a variation of the box squat, perform


ten to twelve sets at 50 to 60 percent of your One
Repetition Maximum.
2. DE Deadlift: At 60 to 85 percent of your One Repetition
Maximum, perform six to ten sets involving one to three
repetitions.
3. Hamstrings, Erectors and Glutes: To target each of
these muscle groups, each movement should involve one
or two exercises that consist of three to six sets of 15 to
25 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.

www.conjugatefitness.com Page 8
The Special Exercise
Swipe File

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 weaknesses
of your body, perform two or three sets of 15 to 20 repetitions.
Examples include: push-ups, dips, dumbbell bench presses, and
barbell bench presses.
3. Triceps: The area around your triceps and elbows requires one or
two exercises, consisting of two to three sets of 15 to 30
repetitions.
4. Lats and Back: In order to strengthen the upper back, two to four
sets of 12 to 20 repetitions are recommended, using one or two
exercises.
5. Shoulders: To target the posterior, anterior, and medial deltoids,
trainees should perform at least two or three sets of 15 to 30
repetitions, using one or two exercise variations.
6. Abdominal: One to three sets, with 20 to 50 repetitions.

www.conjugatefitness.com Page 9
The Special Exercise
Swipe File

Hamstrings, Erectors and Glutes

Sumo Deadlift Anderson Front Squat


[Conventional]
[Barbell] Good Morning
Deadlift [Conventional]
[Seated] Good Morning
Sumo Semi-Stiff Legged
Deadlift Arch Back Good Morning

Deadlift [Semi-Stiff Seated Round Back Good


Legged] Morning

Sumo Deadlift [Ultra [Banded] Assisted


Wide] Inverse Curl

Chair Deadlift Glute Ham Raise

Block Pull - Sumo [Barbell] Glute Ham


Deadlift Raise

Deficit Deadlift [Banded] Glute Ham


Raise
Snatch Grip Deadlift
[Weighted] Glute Ham
Straight-Legged GHD Raise
Snatch Grip Deadlift
Wide Stance Glute Ham
Anderson Back Squat Raise (Toes & Knees
pointed out)

www.conjugatefitness.com Page 10
The Special Exercise
Swipe File

Box Step-Up Bent Knee - Reverse


Hyper
[Barbell] Lateral Box
Step-Up [Banded] Hip Bridge

[Barbell] Lateral Lunge [Banded] Good


Morning
[Barbell] Hip Bridge
[Banded] Pull Through
[Barbell] Wide Stance
Hip Bridge Banded Adduction
Exercise
[Single-Legged] Barbell
Hip Bridge Leg Curls [Ankle
Weights]
GHD Glute Contractions
[Banded] Lying Leg
Walking/Good Morning Curls
Lunge
Deadlift Dimmels -
Reverse Hyper [Single- Conventional [Barbell]
Legged]
Sumo Deadlift Dimmels
Reverse Hyper [Glute
Partials] [Front Loaded] Safety
Squat Bar Box Step Ups
Reverse Hyper [Swing
Variation] [Kettlebell] Single-
Legged Deadlift
Reverse Hyper [Strict
Variation]

www.conjugatefitness.com Page 11
The Special Exercise
Swipe File
Hamstrings, Erectors and Glutes

Safety Squat Bar Bulgarian Split Squat

Back Extension [GHD]

[Banded] Marching

Kneeling Squat

Inverse Leg Curl

Box Squat

Zercher Deadlift

www.conjugatefitness.com Page 12
The Special Exercise
Swipe File

Triceps

[Flat] Close Grip Bench [Banded] Dumbbell -


Press Flat Bench Press
(Neutral Grip)
[Barbell] Close Grip Rack
Bench Press - Banded Floor Press [Barbell]

Board - Bench Press Close Grip Push-Up

[Barbell] J.M. Press Narrow Grip Push Ups


to 2 Board Against Mini
Barbell Floor Skull or Monster Mini Band
Crusher - Pin Press
[Kettlebell] Skull
[Reverse Band] Barbell Crusher
Skull Crusher
[Kettlebell] Decline
[Reverse Band] Safety Bench Skull Crusher
Squat Bar J.M. Press
[Flat] Tate Press
[Banded] Dumbbell
Tricep Floor Press [Banded] Incline
Dumbbell Tate Press
[Dumbbell] Incline Bench
Press Tricep Kick Back
[Dumbbell]
[Banded] Dumbbell -
Incline Bench Press Single-Arm Dumbbell
Bench Press
[Dumbbell] Bench Press

www.conjugatefitness.com Page 13
The Special Exercise
Swipe File
Single-Arm Incline Bench [Banded] Seated Overhead
Press Tricep Extension

Dumbbell J.M. Press Ring Dips

Tricep Rollback Extension [Weighted] Strict Ring


Dips
[Dumbbell] Decline Tricep
Rollback Extensions Ring Push-Ups

[Close Grip] Bamboo Bar [Banded] Ring Push


Bench Press
Rack Floor Press - Double
Bamboo Bar Skull Mini Bands
Crushers
[Barbell] Floor Press –
[Banded] Tricep Push Max Chains
Downs
[Bamboo Bar] Decline
[Banded] Tricep Kickback Skull Crusher

www.conjugatefitness.com Page 14
The Special Exercise
Swipe File

Lats & Back

Pull-Ups [Weighted] Bent Over Rows [Wide


Grip]
Pull-Ups [Strict]
Back Extension [GHD]
Pull-Ups [Banded]
[Barbell] Back Extension
One Arm Dumbbell Row [GHD]

Lat Pull-down [Safety Squat Bar] Back


Extension – G.H.D.
[Banded] Inverted
Barbell Rows Straight-Legged GHD
Snatch Grip Deadlift
[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]

www.conjugatefitness.com Page 15
The Special Exercise
Swipe File

Lats & Back

Bent Over Rows - [Seated] Round Back


Underhand [Close Grip] Good Morning

[Banded] Kettlebell [Banded] Good Morning


Swing
[Banded] Bent Over
[Barbell] Good Morning Barbell Row

[Seated] Good Morning [Barbell] T-Bar Row

Arch Back Good [Banded] T-Bar Row


Morning
Inverted - Overhand Ring
Inverted - Underhand Row
Ring Row

www.conjugatefitness.com Page 16
The Special Exercise
Swipe File

Shoulders & Restoration

Seated - Military Press [Banded] Pull A Parts

Seated - Military Pin Press Battling Ropes

Bamboo Bar Bench Press [Banded] Windmills

[Bamboo Bar] Standing [Banded] Face Pulls


Strict Press
[Cable] Face Pulls
[Banded] High Pulls
Bradford Press
[Barbell] Upright Rows
[Banded] Lying Face Up
[Banded] Seated Low Row Reverse Flys

[Dumbbell] Windmills & [Banded] Bench Position -


Reverse Flys Pull A-Parts

[Dumbbell] Rear Delt


Raise

[Dumbbell] Seated
Shoulder Press

Strict Press

Push Press

www.conjugatefitness.com Page 17
The Special Exercise
Swipe File

Core
L-Sit Flutter Kicks
GHD Oblique Rotations
(Paddling) L-Sit Hold
Decline Sit-Ups [Barbell] Ab Fallouts
Decline Sit-Ups Hollow Rocks
[Dumbbells]
Plank Holds
[Banded] Half Roller
Decline Sit-Up [Banded] Plank Hold

[Banded] GHD Sit-Up Side Plank Holds

[Banded] Parallel - GHD Sit- [Banded] Side Plank Hold


Up
[Weighted] Plank Hold
Bamboo Bar Decline Sit-Up
Flutter Kicks
[Banded] Decline Sit-Up
Side Bends [Barbell]
Russian Twist
Side Bends [Dumbbell]
Strict Toes-to-bar
[Cable] Side Bends
Strict Toes to Bar with
Ankle Weights GHD Sit-Ups [Obliques]

L-Sit Scissor Kicks [Kettlebell] GHD Oblique


Crunches

www.conjugatefitness.com Page 18
The Special Exercise
Swipe File
[Static] Ab Holds [Banded] GHD Oblique
Rotations (Face Up)
[Banded] Crunches
[Barbell] Decline Zercher
[Banded] Standing Oblique Sit-Ups
Rotations
Face-Up - Chinese Planks
Dumbbell Leg Raise
Partnered Leg Throws
[Chains] Leg Raise

Leg Raise

www.conjugatefitness.com Page 19
The Special Exercise
Swipe File

Additional Accessory Work

One of the most common errors


made by those who use the
conjugate sequence system for
their training is that they will give
their maximum effort to the main
lifts and fail to give that same effort
on their accessory work.

It cannot be stressed enough that this is a poor choice!


It goes without saying that the primary lifts are a major key to
achieving training success. However, it is crucial that trainees
understand the importance of completing the full training course,
including accessory work. The accessory work is just as vital to your
training, if not more so.
There are a variety of ways to progress during your accessory
work, including:
1. Using additional weight,
2. Upping the number of repetitions per exercise,
3. Increasing the range of motion and the amount of time under
tension.
Without a consistent attack of your accessory movements and striving
to improve daily, you'll never tap into the full potential of the training
program.

www.conjugatefitness.com Page 20