Strength & Conditioning - Advanced
PROGRAM OVERVIEW
The Strength & Conditioning Advanced program uses conjugate periodization over 12 weeks with five training sessions per week. This elite-level program combines undulating intensity, conjugate methods, complex training, and sport-specific power development.
This program requires significant recovery emphasis: sleep 8+ hours, manage stress, and prioritize nutrition. Each session begins with 15 min of extensive warm-up.
Week 1 — Maximum Effort Upper / Dynamic Effort Lower
Focus: Establish conjugate patterns and baseline strength
Day 1 (Mon) — ME Upper: Incline bench 6x2-3, rest 3 min (heavy). BB rows 5x4, rest 2.5 min. Face pulls 3x15.
Day 2 (Tue) — DE Lower: Box squats 8x2, rest 60s (explosive). Deadlift pulls from blocks 5x3, rest 2 min. Leg curls 3x10.
Day 3 (Wed) — Repetition/Accessory: DB bench 4x8. DB rows 4x10. Incline DB flyes 3x12. Med ball chest passes 3x8.
Day 4 (Thu) — ME Lower: BB squats 5x3, rest 2.5 min (heavy). Romanian deadlifts 4x4, rest 2 min. Box jumps 4x5.
Day 5 (Fri) — DE Upper: Speed bench 8x3, rest 60s (explosive). Push press 4x3, rest 2 min. Weighted pull-ups 4x4. Plyo push-ups 3x6.
Week 2 — Variation and Adaptation
Focus: Rotate max effort exercises and build work capacity
Day 1 — ME Upper: Close-grip bench 5x3, rest 3 min. Pendlay rows 5x4. Dips 3x8. Lateral raises 3x12.
Day 2 — DE Lower: Speed squats 8x2, rest 60s. Snatch-grip deadlifts 4x4, rest 2 min. Bounding 4x6 bounds.
Day 3 — Repetition: Incline DB press 4x10. Cable rows 4x12. DB flyes 3x12. Face pulls 3x15.
Day 4 — ME Lower: Front squats 5x3, rest 2.5 min. Deficit deadlifts 4x3, rest 3 min. Broad jumps 4x5.
Day 5 — DE Upper: Speed bench 8x3, rest 60s. Jerk from rack 4x3. Weighted chins 4x4. Med ball slams 3x8.
Week 3 — Intensity Escalation
Focus: Increase loads on ME days, maintain speed on DE days
Day 1 — ME Upper: Floor press 5x2, rest 3 min. BB rows 5x3. Board press 3x4. Rear delt flyes 3x12.
Day 2 — DE Lower: Box squats with bands 8x2, rest 60s. Power cleans 5x3, rest 2.5 min. Single-leg hops 3x8 each.
Day 3 — Repetition: DB shoulder press 4x8. Lat pulldowns 4x10. Cable crossovers 3x12. Tricep pushdowns 3x12.
Day 4 — ME Lower: Pause squats 5x3, rest 3 min. Sumo deadlifts 4x3, rest 3 min. Depth jumps 3x5.
Day 5 — DE Upper: Speed bench with chains 8x3, rest 60s. Push press 4x4. Plyo push-ups 3x6. Med ball rotational throws 3x8.
Week 4 — Deload
Focus: Active recovery, maintain movement patterns
Day 1 — Upper: Bench 3x5 (60%). Rows 3x5 (60%). Light accessories.
Day 2 — Lower: Squats 3x5 (60%). Deadlifts 2x3 (60%). Mobility work.
Day 3 — Active Recovery: Light DB work 2x10 each. Stretching. Foam rolling.
Day 4 — Lower Light: Goblet squats 3x8. Light RDLs 3x8. Band work.
Day 5 — Upper Light: Light push press 3x5. Light rows 3x5. Mobility and recovery.
Week 5 — Complex Training Phase
Focus: Pair heavy strength with explosive movements
Day 1 — ME Upper Complex: Bench 5x2 + plyo push-ups 3x6. BB rows 5x3 + med ball chest passes 3x8.
Day 2 — DE Lower Complex: Box squats 8x2 + jump squats 4x6. Deadlifts 4x3 + broad jumps 4x5.
Day 3 — Repetition: DB bench 4x8. Cable rows 4x10. Lateral raises 3x12. Tricep work 3x12.
Day 4 — ME Lower Complex: Squats 5x2 + box jumps 4x5. RDLs 4x4 + bounding 3x6 bounds.
Day 5 — DE Upper Complex: Speed bench 8x3 + med ball throws 3x8. Push press 4x3 + plyo push-ups 3x5.
Week 6 — Power Emphasis
Focus: Maximum power output and rate of force development
Day 1 — ME Upper: Pin press 5x2, rest 3 min. Weighted pull-ups 5x3. Incline DB 3x6.
Day 2 — DE Lower: Speed squats with bands 10x2, rest 45s. Power snatches 5x3. Depth jumps 4x4.
Day 3 — Repetition: DB press 4x8. DB rows 4x10. Cable work 3x12. Core circuit.
Day 4 — ME Lower: Box squats (heavy) 5x2, rest 3 min. Trap bar deadlifts 4x3. Box jumps 4x5.
Day 5 — DE Upper: Speed bench 10x3, rest 45s. Jerk 4x3. Weighted dips 4x5. Med ball work 3x8.
Week 7 — Peak Strength Development
Focus: Approach 1RM on main lifts
Day 1 — ME Upper: Bench 3x1-2 (near max). BB rows 5x3. Close-grip bench 3x5.
Day 2 — DE Lower: Box squats 8x2, rest 60s. Power cleans 5x2. Single-leg bounds 4x6 each.
Day 3 — Repetition: Incline DB 4x8. Cable rows 4x10. DB flyes 3x10. Abs 3x15.
Day 4 — ME Lower: Squats 3x1-2 (near max). Deadlifts 3x2. Depth jumps 3x4.
Day 5 — DE Upper: Speed bench 8x3. Push press 3x3. Plyo push-ups 3x5. Band pull-aparts 3x15.
Week 8 — Deload and Consolidation
Focus: Recovery before final peak phase
Day 1-5: Reduce all loads to 60%, cut volume by 40%. Focus on movement quality, recovery, and preparation for final 4-week peak.
Week 9 — Competition Preparation Phase 1
Focus: Sport-specific power transfer
Day 1 — Upper Power: Bench 4x3. Push press 4x3. Plyo push-ups 4x5. Med ball work 3x8.
Day 2 — Lower Power: Squats 4x3. Power cleans 5x2. Box jumps 4x5. Bounding 4x6.
Day 3 — Recovery: Light DB work. Mobility. Stretching.
Day 4 — Lower Explosive: Jump squats 5x5. Broad jumps 5x4. Depth jumps 3x4. Sprint starts 6x20m.
Day 5 — Upper Maintenance: Bench 3x5. Rows 3x5. Light accessory.
Week 10 — Competition Preparation Phase 2
Focus: Sharpen explosiveness, reduce volume
Day 1 — Upper: Bench 3x3. Push press 3x3. Plyo push-ups 3x4.
Day 2 — Lower Explosive: Power cleans 4x2. Box jumps 4x4. Bounding 3x6. Sprint starts 8x20m.
Day 3 — Recovery: Light work. Mobility.
Day 4 — Lower Power: Squats 3x3. Jump squats 4x4. Broad jumps 4x3.
Day 5 — Upper Light: Light bench 3x5. Light rows 3x5. Band work.
Week 11 — Taper Phase
Focus: Maintain neural activation, minimize fatigue
Day 1 — Upper: Bench 3x2. Rows 3x3. Push press 2x3.
Day 2 — Lower: Squats 3x2. Power cleans 3x2. Box jumps 3x3.
Day 3 — Recovery and Mobility.
Day 4 — Lower Activation: Jump squats 3x3. Bounding 3x4. Sprint starts 4x20m.
Day 5 — Upper Activation: Light bench 2x3. Plyo push-ups 2x4. Recovery.
Week 12 — Competition Peak
Focus: Peak readiness — minimal volume, maximum freshness
Day 1 — Lower Activation: Box jumps 3x3. Power cleans 3x2. Light squats 2x3.
Day 2 — Upper Activation: Light bench 2x3. Push press 2x2. Band work.
Day 3 — Complete Rest.
Day 4 — Pre-Competition: Light sprint drills. Bounding 2x4. Jump squats 2x3. Mental preparation.
Day 5 — COMPETITION DAY. Perform at your peak.