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A Conjugate-Triphasic Program for a PR Squat

Jordan Guilford Elite FTS

I had heard about triphasic training for a long time — the concept didn’t make a ton of sense to me, but it was hard to argue with the results it has produced for many lifters.

In combination with a conjugate setup, the incorporation of a triphasic approach put more than 50 pounds on my squat in four months; in my case, this puts me 27 pounds away from the current drug-tested Canadian record, which, even for an out-of-competition gym lift, made me pretty darn happy.


This program is designed for an intermediate lifter who has some experience with equipped lifting.

Notes

  • 90 percent of all squats were performed to a box.
  • During the isometric phases, all pause squats were performed without a box.
  • Weekly rotation was between 3 bars: SS YokeRackable Cambered Squat Bar, and Duffalo Bar.
  • Weekly rotation was between bandschains, and free weight.
  • Every third week, the box height is raised or stance is narrowed to relieve stress on the hips.
  • Week 13 is the circa max phase and should be the most difficult lift of the entire program. You will want about 40 percent of your projected max in band tension.
  • Chain weight and band tension are based upon a 450- to 550-pound squatter; adjust accordingly based on your own abilities.
  • Most (90 percent) max effort sets were performed in Metal M-type briefs. I found when wearing these my confidence was increased while the compression created recovery for my hips and was invaluable in sustaining the amount of training volume in the program. I would not advise trying to do so raw.
  • The final eight weeks of the program are performed with briefssuit on, straps down, and training wraps. Gear up according to how you feel. Some days (75 percent) felt so heavy, I would need to throw my suit on.
  • Every training session starts with two sets of the McGill Big Three, glute activation drills, and front-loaded hamstring and quadriceps work (RPR as needed).
  • Don’t jump into this program if you haven’t already spent some time previously lifting equipped — you will begin handling loads 20 to 30 percent heavier overnight, and your spine won’t be prepared for that type of chronic stress.
  • There is a deload programmed in Week 7 — but listen to your body and take deloads when needed.

Daily Warm-Ups

These were performed between sets right from an empty bar up to 60 to 70 percent. Even though the warm-up contains a ton of movements, I like to be time-efficient; I refuse to wait 30 minutes before I touch the bar.

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Source: https://www.elitefts.com/education/a-conjugate-triphasic-program-for-a-pr-squat/