WOD - 4/2 - The Russian Conjugate Method

December 12, 2007 by jleeger.

Hi everyone,

Just a quick note on program design again.  I’ve been reading a lot about the Russian Conjugate Method of periodization recently (and actually started implementing it two weeks ago).  It looks to be a highly effective method, applicable to most athletes.  Basically, it looks like this:

Day 1 - Max Strength Upper Body Day

Day 2 - Explosive/Jump Lower Body Day

Day 3 - Off

Day 4 - Endurance Strength Upper Body Day

Day 5 - Max Strength Lower Body Day

Days 6 and 7 - Off

The schedule above is good for the beginning of such a program.  As the “season” moves on, it would become more intricate, incorporating GPP days, agility/speed drills, etc.

This post is inspired by a conversation George and I had about strength.  I can’t remember the exact quote, but Luo Laoshi told George that the stronger person has a better chance of victory.  I think if you combine strength, speed, and power development, in a system such as the above, you put yourself in a much better place than others.

For today, let’s have a Max Strength Upper Body day -

Get a good warmup - 20 burpees will do

5 Sets of 3-5 reps - 1-arm Pushup

5 Sets of 3-5 reps - Pullups (if you can do more, try adding weight to your pullup)

3 sets of 10-15 - Regular Pushups

3 sets of 8-12 - Chinups

2 sets of 12-15 - Scarecrows, or Band Chest Expansions, or Reverse Flyes

Abdominals - 2 sets of 20, of four of your favorite ab exercises

Stretch!

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