Workout of The Week 30 (Conjugate Run Program)
Meat Leopard Part 6: Conjugate Running Program Week 1
It’s time to add in the lifting. Find each part of the leading up to this article below. The game plan is to have this program up for free in entirety a couple weeks from now at most. For now, we’ll be going over individual days to make sure the program is executed properly. Conjugate based training involves training many qualities simultaneously, in turn, this means a high level of execution and intent is needed to make the most out of each exercise/method performed in the program.
Lifting Template
It’s important for this split to attack the intention of each day. Heavy days are designed to be heavy, but can always be autoregulated if you’re beat down or fatigued. You likely won’t be feeling 100% every workout, that’s normal. Many of you will have to urge to add more volume, I advise against it at first. Focus on precision quality sets rather than piling in junk volume into the program.
Training Week 1
Block 1 of the training begins with higher volume. Typically, I don’t program something like a 7RM for a box squat but this is a base block, and also, why not? The max effort days will begin moderately heavy to avoid burying yourself in the ground from the running and training, especially if combining the two isn’t normal for your training. We also want to build some strength endurance which is why there are backoff sets after the rep maxes. If you prefer, you could hit a 5RM and RPE 7-8 instead of a 7RM, but i’d challenge you to try out the 7RM since it’s likely a challenge you haven’t tackled before.
The program contains a lot of variations most individuals probably don’t frequently perform. That’s on purpose for block one since we are working on improving GPP (general physical preparation). It also allows you to progress with less volume since there are more novel stimuli to adapt to. Box squats and heel elevated squats are the first choice in the program to provide a good foundation of knees and hip strength.
Train hard. You will encounter a lot of RPE 6 or 7 sets in week 1, although that seems “light” they should still not be super easy set. A true RPE 7 set is still challenging especially when performed with good form. Don’t be afraid to push yourself.
Last note, take the warmups as written. They are designed to specifically prepare your joints for the session but also to build strength and resilience in areas like the ankle and knee that will be important especially as longer and harder runs are layered into the program.