Here you go man, hope this can be of some help.
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Hopefully this won’t be hard to understand. I wrote it up in computer lab. I placed how the protocal will be organized first (days I’ll be training etc). I placed DE, ME, RE days together separated by upper and lower body distinctions.
So first you’ll get the general idea, then you’ll get the actual program.
If you want me to divide it week by week. Let me know.
I have one week where I use upper body pulling for ME/DE
Modified Conjugate Template. Includes some O-lifts and is not for power lifting. This is to gain strength, size, and maintain athleticism for Mixed Martial Arts and other combative sports.
A LOT of Torso Work on ME: Lower Days, Some Torso work on DE: Lower days.
Maximal lifts are to guage weak areas and how strength should be brought up. And to increase strength in certain ranges. Auxillary work is to hypertrophy muscles that need to be strengthened. Strength comes from major ME and power from major DE movements. Repetition Effort days are for hypertrophy, allowing for a built in “rest” period, and strength endurance. GPP I?ll address @ a later time.
For auxillary work, a general guideline is that the higher the reps the lighter the weight and vice versa.
Monday: ME-Lower Body
Tuesday: GPP/Active Recovery
Wednesday: ME- Upper Body
Thursday: GPP/Active Recovery
Friday: DE- Lower Body
Saturday: DE- Upper Body
Sunday: REST (possible active recovery)
Recovery:
Epsom Salt Bath 1-2x/week
Massage Every Night (vibrating chair & Device)
Gallon of Water/Day
1.5-2gm of Protien/Day
8hr + Sleep
Vitamin C (1-2gm/day)
Cod Liver Oil Pills
Magnesium
West/Dark Side-
Week 1: Lower- ME, DE; Upper-ME, DE
Week 2: Lower- ME, DE; Upper-ME, DE
Week 3: Lower- ME, DE; Upper-ME, DE (PULL)
-Pulling motion used as ME/DE in upper body to emphasize the necessity for it in the clinch work/etc involved in wrestling motions and to balance physique and strength.
Week 4: Lower- RE, DE; Upper-RE, DE
Week 5: INTENSE CONDITIONING WEEK
- Intense conditioning week cycled in to raise/maintain all aspects of anaerobic and aerobic conditioning. Not Included Here. 2 a day conditioning.
DE: LOWER BODY
1.Clean (10x3)
Box Squats (10x3)
Jump squats(5x3)
Pull throughs (48)
Seated GM (510)
- Snatch (103)
Box squats (103)
Dimel Deadlifts(220)
Front Squat (415)
Lunges-front foot elevated (3*8)
3.Snatch (103)
Box Squats (103)
OH Squats (412)
Pull Through (55)
Seated GM (5*10)
- High Pulls Off Box-Clean Grip (103)
Box Squats (103)
DBell Swings (412)
Leg Curl (53)
Back Ext. (3*15)
DE: UPPER BODY
1.Ballistic Bench (103)
Close Grip Bench (55)
Power Curls (38)
Jerk (53)
Towel Chin ups (4*12)
-
Speed Bunch (103)
1 Arm Bench (38)
Skull Crusher (53)
JM Press (412)
Towel Pull ups (3*8)
-
Jerk (103)
OH Press (412)
Bent Rows (55)
Wide Pullups (510)
Curls (5*10)
-
?PULL- Lat Pulldown (103)
One Arm Bent Rows (310)
Upright Rows (48)
Incline Presses (510)
ME: LOWER BODY
- Rack Pulls (Max)
Step Ups (38)
Dimel Deadlift (220)
Back Extension ( 4*12)
2.Good Morning (Max)
Split Squat (510)
Snatch Dead (38)
Back Extension (5*15)
3.Dead stop Front Squat (max)
Reverse Lunge (412)
Sumo Deadlifts (53)
GM-Squat (3*8)
ME: UPPER BODY
1.-PULL- Weighted Pull up (max)
One arm Pull down (412)
Wide Pullups ( 310)
Seated Rows (55)
Power Curls (38)
-
Rack Press (max)
1 Arm Bench ( 5810)
Bent Row (53)
Skull Crusher (38)
Shrugs (4*12)
-
Weighted Dip (max)
1 Arm Bench (48)
Skull Crusher (510)
OH Press (55)
Close Grip Bench (38)
RE: UPPER
- Suspended Pushups or Dumbbell Bench On Stability Ball (3near max reps)
JM Press (412)
Bent Rows (55)
Incline Presses (38)
Shrugs (3*10)
RE: LOWER
- Good Mornings
Dumbbell Swings (55)
Dimel Deadlift (220)
Power Curls (3*8)
(A LOT of Torso Work)
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