Conjugate powerlifting is a style of lifting that builds strength, explosiveness, and power like no other program. The beauty of conjugate is that the lift rotates and changes every session — this helps avoid plateaus and keeps it fun.

Our program rotates the lift you train while developing multiple qualities at once, including explosiveness, maximal strength, and muscular endurance. You never repeat the same lift twice in a row, which keeps your body from adapting to any single movement and helps you bust through plateaus and keep getting stronger. This program was designed by a NASM certified personal trainer, a powerlifting world record holder, and a D2 NCAA wrestling national champion. All three of these individuals won state wrestling titles and deeply understand the physical demands of a sport like wrestling.

This app is for wrestlers who want to build sport-specific strength using the conjugate method — one of the most effective strength training systems ever developed.

The conjugate method is most effective when you are lifting 4 times per week — 2 max effort days and 2 dynamic effort days. The other 3 days are for rest and recovery.

Most of the equipment needed can be found in a standard commercial gym. We also recommend a weightlifting belt to help with bracing.

A max effort day is a day where you will max out a lift or a variation. This is then followed by accessory work and bands. We always end every lift with a grip strength variation.

Dynamic effort days are all about moving the weight fast. Typically you will have a lot more sets on the main compound lift and it will almost always include accommodating resistance. This is then followed by accessories and bands, then finished with grip work.

Bands are a form of accommodating resistance. Some parts of a lift are easier than others — bands provide more resistance at the easier parts of the lift, forcing your muscles to work harder throughout the entire range of motion.

The grip challenge is primarily to build hand strength, but it will also help blow up your deadlift.

Most regular powerlifting programs follow the same monotonous structure and do not rotate lifts — this often leads to plateaus and boredom. Conjugate busts through plateaus and keeps you engaged by providing different lifts every single session.

The coaches behind this system are Thomas LaRocco, Dan Scanlan, and Will Brooks. LaRocco is a 365 Strong Powerlifting Hall of Fame inductee and world record holder. Dan Scanlan is a D2 National Wrestling Champion who has coached for nearly 20 years. Will Brooks is the Virginia State Wrestling Champion and a USAW All-American.

Nope — you do not need to know your current maxes to use this program. But you will surely find them soon enough.

Log your workouts after each session using the log form that appears after generating. Review past sessions in the Past Workouts tab.

This program is great for lifters of all levels — but especially for beginners. A dedicated beginner could realistically expect to add 50 pounds to a lift within 3 months if they are consistent and disciplined.