u/Fragrant_Cabinet7078

So I'm following a very loose conjugate inspired program, basically doing two max effort days (upper and lower) and two volume/athletic days (instead of dynamic effort). Goals are to increase my general athleticism, strength in the deadlift, front squat, and bench as well as just general strength and a bit of hypertrophy. I know people on this sub generally focus on combining distance running and lifting but if there are any people who train for more of a athletic/speed/jump and heavy lifting focus, a review of my program would be helpful:

SUNDAY - ATHLETIC/VOLUME LOWER

• 40-50 yard sprints: 3-5 total sprints, autoregulate. Rest 4-5 minutes between efforts.
• Approach jumps: 12-15 minutes of max effort jumps with rest between efforts as needed. Quality over quantity.
• Hang/block power cleans: 8-10 x 1. Focus on technique and speed and slowly add small amounts of weight over time.
• Front squats: 2x5-8 double progression (RPE 7).
• Tempo RDL’s: 2x6-10 double progression (RPE 7).

MONDAY - MAX EFFORT UPPER

• Main upper lift (bench press variation): Rotate every 3 weeks.
  • Week 1: near maximal set of 5.
  • Week 2: near maximal triple.
  • Week 3: near maximal single.
  • Backoff sets: 4-5x3 @ 80% of estimated 1RM.
• Weighted chin-ups: 3x5-8 double progression.
• Overhead press: 3x5-8 double progression.
• Meadows rows: 3x5-8 double progression each side.
• Arm & shoulder accessory work: Barbell bicep curls, tricep extensions, lateral and rear delt raises/flys. 3x6-10 double progression for biceps and triceps. 40-50 rep giant set for lateral raises.

THURSDAY - MAX EFFORT LOWER

• Jump variation: Primer, not fatiguing. A few stimulating reps. Quality over quantity.
• Main lower lift (deadlift variation): Rotate every 3 weeks. Must be a variation that is harder/forces a lighter load, not overloaded.
  • Week 1: near maximal set of 5.
  • Week 2: near maximal triple.
  • Week 3: near maximal single.
  • Backoff sets: 2-3x3 @ 80% of estimated 1RM.
• Front squats: 6x2 to 6x3 Hepburn progression.

FRIDAY - VOLUME UPPER

• Comp bench press: 3x6-10 double progression.
• Pull-ups: 3x6-10 double progression.
• Dips: 3x6-10 double progression.
• Kroc rows: 2x8-12 double progression each arm.
• Arm & shoulder accessory work: Barbell bicep curls, tricep extensions, lateral and rear delt raises/flys. 3x6-10 double progression for biceps and triceps. 40-50 rep giant set for lateral raises.

Notes

• The max effort near-maximal lifts should be closer to RPE 8.5-9.
• The RPE double progressions for front squat and RDL’s on Sunday mean once all 10 reps are completed with 3 reps in reserve, add a small amount of weight.

My main reason for following the conjugatish layout is that I find it incredibly fun and easy to add athletic work to. Any suggestions/advice would be helpful!

Thoughts on my conjugatish programming would be appreciated. Two max effort days and instead of dynamic effort am incorporating sprints/jumps for lower and just volume/hypertrophy work for upper. Goals: improve speed/40 yard dash, jumping ability and strength/muscle. Does this look too CNS intensive?

SUNDAY - ATHLETIC LOWER

• Warmup/primer: skip/march/bound drills, tennis ball reactionary work, medball throws for distance and height x 8-12, depth landings (no jump) x 6-8. Until adequately primed for sprints.
• 20 yard sled sprints: 3 sprints with 2-3 mins rest between efforts. Start heavier and strip off a bit of weight for each sprint.
• 40 yard sprints: 3-4 w/4-5 minute rest between.
• Approach jumps: 12-15 minutes. Max effort jumps with rest between efforts as needed. Quality over quantity.
• Weighted single effort jump variation: 6-10 total jumps with rest between jumps as needed.
• Hang/block power cleans: 10-12 x 1@60-75%. Slowly add weight overtime but focus on technique and speed.

MONDAY - MAX EFFORT UPPER

• Main lower lift: bench press variation - rotate every 3 weeks.
  • Week 1: near maximal set of 5.
  • Week 2: near maximal triple.
  • Week 3: near maximal single.
• Backoff sets: 4-5x3@80% of est. 1rm.
• Weighted chin-ups: 3x5-8 double progression
• Overhead press: 3x5-8 double progression
• Meadows rows: 3x5-8 double progression each side.
• Barbell bicep curls, tricep extensions, lateral and rear delt raises/flys: 3x6-10 double progression for bis and tris, 40-50 rep giant set fo lateral raises.

WEDNESDAY - MAX EFFORT LOWER

• RSI jumps (off of 24 inch box, jump must be at least 80% of best standing vert and under 0.30 second ground contact time to count.) A few quality jumps, should prime for strength work, not fatigue.
• Main lower lift: deadlift variation - rotate every 3 weeks. Must be a variation that is harder/forces a lighter load, not overloaded.
  • Week 1: near maximal set of 5.
  • Week 2: near maximal triple.
  • Week 3: near maximal single.
• Backoff sets: 2-3x3@80% of est. 1rm.
• Front squats: 4x2>4x3 hepburn progression. Start at 4x2 and add one rep every session until 4x3, then add a bit of weight and restart.
• High bar tempo paused beltless back squats and tempo beltless RDL’s: 2x6-10 double progression

THURSDAY - VOLUME UPPER

EXERCISE SETS/REPS

• Comp bench press: 3x6-10 double progression
• Pull-ups: 3x6-10 double progression
• Dips: 3x6-10 double progression
• Kroc rows: 2x8-12 double progression each arm.
• Barbell bicep curls, tricep extensions, lateral and rear delt raises/flys: 3x6-10 double progression for bis and tris, 40-50 rep giant set fo lateral raises.