Free Program: Conjugate For Strongman

[@harrisashraff]

Really useful. I have started strongman recently and done some couple of shows and this makes so much sense. Thank you

[@CraigBongelli]

Appreciate it man, happy it helped

[@LandonTBrock]

Nice. I'm gonna try using this since I've needed a good template to run for awhile now. Thanks

[@CraigBongelli]

Very welcome.

[@Strongman_Sutton]

Strongman and conjugate are a natural fit. The sport demands high variation. Great video! Thanks.

[@CraigBongelli]

Completely agree brother! And thank you

[@ninjasec]

Glad you are making this content again, I miss the old videos. Looking forward to more.

[@CraigBongelli]

More to come! Thank you brother.

[@reignconsumer]

Love this. Worth mentioning that Brian Shaw used conjugate.

[@CraigBongelli]

I will have to chat with him about that!

[@reignconsumer]

@CraigBongelli In his book he lays out his program and it clearly has some west side influences

[@kieranwardale6212]

Great video. The last part about dynamic effort overhead is something i've been wondering about and you answered just in time.

[@CraigBongelli]

I'm glad! I got a lot of questions about that so made a whole new video just talking about that today

[@strong.fit.active]

Awesome stuff!

[@CraigBongelli]

Appreciate it brother!

[@chantalrouthier-mu8ub]

I'm gonna have to listen to this over and over again hahahah! God I wish I could have you in my pocket all the time hahahah!

[@CraigBongelli]

haha I appreciate that! And this is definitely a repeat play - I tried to pack everything possible in there!

[@sutton_trout]

Extremely informative! Great job on this video, but I’m curious as to why on dynamic upper you stay at 8x3 when on dynamic lower the sets/reps change from 10x2-8x2-6x2?

[@CraigBongelli]

Appreciate it brother - and great question. This is what Louie gave me that he found worked best but my assumption is because the weight jumps are so much bigger on squat than press even with the same %s

[@sutton_trout]

@@CraigBongelli makes sense. Looking forward to watching more of your videos dude! Starting tomorrow I’m giving this program a shot!

[@CraigBongelli]

@@sutton_trout Let me know how it goes brother!

[@vikingpowergym107]

Awesome stuff! I recently read on wsbb about a lacrosse athlete doing a “Combo Dynamic Day” combing dynamic effort work for both upper and lower. Do you think it’s feasible with strongman to leave Saturdays just for events or not worth it? If so how would you structure it? Love the content brother

[@CraigBongelli]

The combination dynamic day is a really cool structure for athletes! I think you could definitely leave Saturday to be event exclusive but IF the option of keeping speed squats is there, I think it's superior - at least for most lifters.

[@angry2881]

Right now I'm not participating in any contest but in future i want to and my goal is also strongman so should is still do all these mentioned lower body strongman movements or focus more on barbbell lifts till i start competing? Also how many sets of these movements?

[@CraigBongelli]

It is entirely up to you with what you want the focus of your training to be. If you want to start getting better at strongman, focus on that. And all the set information is in the video.