A 5x5 workout split typically refers to a strength training program that focuses on compound exercises and a set and rep scheme of 5 sets of 5 repetitions for each exercise. This type of training is popularized by programs like StrongLifts 5x5 and is designed to help individuals build strength and muscle mass. There is a lot of variations on how the exercises can be combined and how many exercises you do per workout. Here's a general guide on how to perform a 5x5 workout split:

Basic Principles:

Compound Exercises:

Emphasize compound exercises that work multiple muscle groups simultaneously. These exercises are efficient for building overall strength and muscle mass.

Progressive Overload:

Aim to gradually increase the weight you lift over time. Progressive overload is crucial for continued strength and muscle gains.

Rest Periods:

Allow adequate rest between sets, typically around 2 to 3 minutes for compound movements.

Sample 5x5 Workout Split:

Day 1: Squats and Bench Press

Squats:

Warm up with lighter sets.

Perform 5 sets of 5 reps, gradually increasing the weight.

Rest 2-3 minutes between sets.

Bench Press:

Warm up.

Perform 5 sets of 5 reps, gradually increasing the weight.

Rest 2-3 minutes between sets.

Day 2: Deadlifts and Overhead Press

Deadlifts:

Warm up.

Perform 5 sets of 5 reps, gradually increasing the weight.

Rest 2-3 minutes between sets.

Overhead Press:

Warm up.

Perform 5 sets of 5 reps, gradually increasing the weight.

Rest 2-3 minutes between sets.

Day 3: Rest or Active Recovery

Day 4: Squats and Rows

Squats:

Warm up.

Perform 5 sets of 5 reps, gradually increasing the weight.

Rest 2-3 minutes between sets.

Barbell Rows:

Warm up.

Perform 5 sets of 5 reps, gradually increasing the weight.

Rest 2-3 minutes between sets.

Day 5: Bench Press and Deadlifts

Bench Press:

Warm up.

Perform 5 sets of 5 reps, gradually increasing the weight.

Rest 2-3 minutes between sets.

Deadlifts:

Warm up.

Perform 5 sets of 5 reps, gradually increasing the weight.

Rest 2-3 minutes between sets.

Day 6-7: Rest or Active Recovery

Notes:

Warm-up: Always start with a warm-up to prepare your muscles and joints for the heavy lifts.

Progression: Increase the weight gradually as you become stronger.

Rest: Adequate rest is essential for recovery and optimal performance.

Form: Focus on maintaining proper form throughout each exercise to reduce the risk of injury.

Adjust the specific exercises based on your preferences and individual needs. It's also important to listen to your body and incorporate rest days or active recovery as needed. Consult with a fitness professional or healthcare provider before starting any new workout program, especially if you have pre-existing health conditions.

A push-pull workout split is a training approach that organizes exercises based on the type of movement involved. In a push-pull split, you separate your workouts into two categories: push exercises, which involve muscles that contract when you push away from your body, and pull exercises, which involve muscles that contract when you pull toward your body. This split allows for balanced training and optimal recovery. Here's a basic guide on how to structure a push-pull workout split:

Push Day:

1. Chest (Push) Exercises:

Bench Press

Incline Bench Press

Dumbbell Press

Push-ups

2. Shoulder (Push) Exercises:

Overhead Press (Barbell or Dumbbell)

Front Dumbbell Raises

Lateral Dumbbell Raises

3. Triceps (Push) Exercises:

Tricep Dips

Tricep Pushdowns

Skull Crushers

Sample Push Day Routine:

Bench Press: 4 sets x 8-10 reps

Overhead Press: 3 sets x 10-12 reps

Dumbbell Lateral Raises: 3 sets x 12-15 reps

Tricep Pushdowns: 3 sets x 12-15 reps

Pull Day:

1. Back (Pull) Exercises:

Deadlifts

Bent Over Rows

Lat Pulldowns

Pull-ups/Chin-ups

2. Biceps (Pull) Exercises:

Barbell or Dumbbell Curls

Hammer Curls

Preacher Curls

3. Upper Back/Rear Deltoids (Pull) Exercises:

Face Pulls

Rear Delt Flyes

Sample Pull Day Routine:

Deadlifts: 4 sets x 6-8 reps

Bent Over Rows: 3 sets x 10-12 reps

Pull-ups: 3 sets to failure

Barbell Curls: 3 sets x 12-15 reps

Tips:

Warm-up: Start each workout with a dynamic warm-up to prepare your muscles and joints.

Progressive Overload: Gradually increase the weights to challenge your muscles and promote growth.

Rest: Allow adequate rest between sets (typically 1-2 minutes) and between workout days for recovery.

Form: Maintain proper form to prevent injuries. If the weight compromises your form, reduce the load.

Balance: Ensure a balanced ratio between push and pull exercises to promote muscle symmetry and prevent imbalances.

Cardio: Incorporate cardiovascular exercises or conditioning on non-weightlifting days if overall fitness and endurance are goals.

Sample Weekly Schedule:

Day 1 (Monday): Push

Day 2 (Tuesday): Pull

Day 3 (Wednesday): Rest or Active Recovery

Day 4 (Thursday): Push

Day 5 (Friday): Pull

Day 6-7 (Weekend): Rest or Active Recovery

This is just a basic template, and you can customize it based on your preferences, fitness level, and specific goals. Adjust the volume and intensity according to your individual needs and listen to your body for optimal results.

A push-pull-legs (PPL) workout split is a popular and effective way to organize your training by categorizing exercises based on the type of movement involved. This split divides your workouts into three main categories: push (exercises that involve pushing movements), pull (exercises that involve pulling movements), and legs (lower body exercises). This split is versatile, allowing for flexibility and customization based on individual preferences and goals. Here's a basic guide on how to structure a push-pull-legs workout split:

Push Day:

1. Chest (Push) Exercises:

Bench Press

Incline Bench Press

Dumbbell Press

Push-ups

2. Shoulder (Push) Exercises:

Overhead Press (Barbell or Dumbbell)

Front Dumbbell Raises

Lateral Dumbbell Raises

3. Triceps (Push) Exercises:

Tricep Dips

Tricep Pushdowns

Skull Crushers

Sample Push Day Routine:

Bench Press: 4 sets x 8-10 reps

Overhead Press: 3 sets x 10-12 reps

Dumbbell Lateral Raises: 3 sets x 12-15 reps

Tricep Pushdowns: 3 sets x 12-15 reps

Pull Day:

1. Back (Pull) Exercises:

Deadlifts

Bent Over Rows

Lat Pulldowns

Pull-ups/Chin-ups

2. Biceps (Pull) Exercises:

Barbell or Dumbbell Curls

Hammer Curls

Preacher Curls

3. Upper Back/Rear Deltoids (Pull) Exercises:

Face Pulls

Rear Delt Flyes

Sample Pull Day Routine:

Deadlifts: 4 sets x 6-8 reps

Bent Over Rows: 3 sets x 10-12 reps

Pull-ups: 3 sets to failure

Barbell Curls: 3 sets x 12-15 reps

Leg Day:

1. Quadriceps (Legs) Exercises:

Squats (Back Squats or Front Squats)

Leg Press

Lunges

2. Hamstrings (Legs) Exercises:

Romanian Deadlifts

Leg Curls

3. Calves (Legs) Exercises:

Standing or Seated Calf Raises

Sample Leg Day Routine:

Back Squats: 4 sets x 8-10 reps

Romanian Deadlifts: 3 sets x 10-12 reps

Leg Press: 3 sets x 12-15 reps

Standing Calf Raises: 4 sets x 12-15 reps

Tips:

Warm-up: Begin each workout with a dynamic warm-up to prepare your muscles and joints for the upcoming exercises.

Progressive Overload: Gradually increase the weights to challenge your muscles and promote growth.

Rest: Allow adequate rest between sets (typically 1-2 minutes) and between workout days for recovery.

Form: Maintain proper form to prevent injuries. If the weight compromises your form, reduce the load.

Balance: Ensure a balanced ratio between push, pull, and leg exercises to promote overall muscle development and prevent imbalances.

Cardio: Incorporate cardiovascular exercises or conditioning on non-weightlifting days if overall fitness and endurance are goals.

Sample Weekly Schedule:

Day 1 (Monday): Push

Day 2 (Tuesday): Pull

Day 3 (Wednesday): Legs

Day 4 (Thursday): Rest or Active Recovery

Day 5 (Friday): Push

Day 6 (Saturday): Pull

Day 7 (Sunday): Rest or Active Recovery

Feel free to customize the exercises and volume based on your fitness level, preferences, and specific goals. Adjust the intensity and frequency as needed, and listen to your body for optimal results.

This routine splits upper body on one day and lower on another. This allows you to train many different muscles and try out plenty of exercises. Upper includes chest, middle and upper back, arms, and shoulders. Lower includes lower back, glutes, hamstrings, and calves.

This is possibly the most simple split as it is pretty general and great for people who are new to lifting. The goal is to hit each muscle group at some point during the workout so compound exercises like squats actually hit multiple areas. This allows you to train however many days per week you want as you can just add or subtract exercises per session.

Periodization brings a mathematical approach to calculating intensity and volume in order to prevent plateauing. There are multiple types of periodization (linear, non-linear, and block), all of which use percentages so that you can improve our numbers each day, week, month or year depending on your goals.

Periodization is a systematic approach to training that involves planned variations in intensity, volume, and other training variables over specified periods, typically called cycles or phases. This strategic manipulation of training variables is designed to optimize long-term athletic development, prevent overtraining, and peak performance during competition. Here is a general guide on how to perform periodization training:

1. Set Clear Goals:

Define specific, measurable, and realistic short-term and long-term goals. These goals will guide the selection of exercises, training intensity, and overall program structure.

2. Understand Periodization Phases:

Periodization typically involves three main phases:

Macrocycle: The entire training year.

Mesocycle: A specific block of training within the macrocycle (e.g., a few weeks to a few months).

Microcycle: A shorter period, usually a week, representing a specific training focus or workload.

3. Select a Periodization Model:

Choose a periodization model based on your goals and training experience. Common models include Linear Periodization, Undulating Periodization (non-linear), and Block Periodization. Each has its own structure for manipulating training variables.

4. Divide Training into Cycles:

Break down the macrocycle into smaller, manageable cycles with specific focuses. For example, a macrocycle might include preparatory, competition, and transition cycles.

5. Manipulate Training Variables:

Adjust training variables such as intensity, volume, and exercise selection within each mesocycle. This can involve progression from higher volume and lower intensity to lower volume and higher intensity as the training cycle progresses.

6. Preparatory Phase:

Begin with a preparatory phase focused on building a foundation of strength, endurance, and addressing weaknesses. This phase may include higher volume and lower intensity.

7. Strength and Hypertrophy Phase:

Progress to a strength and hypertrophy phase, emphasizing heavier weights and lower reps to build muscle mass and foundational strength.

8. Power and Intensity Phase:

Move into a power and intensity phase, incorporating explosive movements and higher-intensity training to translate strength into sport-specific power.

9. Peaking Phase:

Enter a peaking phase closer to competition, where volume decreases, and intensity increases. This phase aims to optimize performance and reduce fatigue.

10. Transition or Deload Phase:

Include transition or deload phases between mesocycles to allow for recovery and prevent overtraining. These phases involve reducing volume and intensity to facilitate recovery.

11. Regular Assessments:

Periodically assess progress and adjust the training plan accordingly. This may involve testing one-repetition maximum (1RM), monitoring performance metrics, and reassessing goals.

12. Adaptation and Flexibility:

Be flexible and adaptable. Periodization plans may need adjustments based on individual responses to training, unexpected events, or changes in goals.

13. Consideration of Individual Differences:

Account for individual differences in training response, recovery capacity, and lifestyle factors. Modify the program based on how an athlete is responding to the training stimulus.

14. Nutrition and Recovery:

Prioritize proper nutrition, sleep, and recovery strategies throughout the entire periodization plan to support optimal performance and reduce the risk of overtraining.

15. Consistent Monitoring and Feedback:

Regularly monitor performance, collect feedback from the athlete, and adjust the training plan as needed to ensure continued progress.

16. Consult with a Coach:

Consider working with a qualified coach or sports scientist, especially for complex sports or advanced training programs. They can provide expertise, individualization, and guidance throughout the periodization process.

Remember that periodization is not a one-size-fits-all approach, and adjustments may be necessary based on individual responses and goals. Working with a knowledgeable coach can enhance the effectiveness of a periodized training program.

Let's look at a simplified example of a linear periodization training plan for a hypothetical athlete training for strength and power. This example spans a 12-week macrocycle with distinct mesocycles focusing on different training adaptations.

Weeks 1-4: Preparatory Phase (Volume Emphasis)

Day 1: Lower Body

Squat: 4 sets x 8-10 reps

Romanian Deadlift: 3 sets x 12 reps

Leg Press: 3 sets x 15 reps

Calf Raises: 3 sets x 15-20 reps

Day 2: Upper Body

Bench Press: 4 sets x 8-10 reps

Bent Over Rows: 3 sets x 12 reps

Overhead Press: 3 sets x 10 reps

Pull-ups: 3 sets to failure

Day 3: Rest or Active Recovery

Day 4: Lower Body

Deadlift: 4 sets x 6-8 reps

Bulgarian Split Squats: 3 sets x 10 reps per leg

Hamstring Curls: 3 sets x 12 reps

Seated Calf Raises: 3 sets x 15-20 reps

Day 5: Upper Body

Weighted Dips: 4 sets x 8-10 reps

Lat Pulldowns: 3 sets x 12 reps

Dumbbell Rows: 3 sets x 10 reps per arm

Face Pulls: 3 sets x 15 reps

Day 6-7: Rest or Active Recovery

Weeks 5-8: Strength Phase (Intensity Emphasis)

Day 1: Lower Body

Squat: 5 sets x 5 reps

Romanian Deadlift: 4 sets x 8 reps

Front Squat: 3 sets x 6 reps

Standing Calf Raises: 4 sets x 12-15 reps

Day 2: Upper Body

Bench Press: 5 sets x 5 reps

Bent Over Rows: 4 sets x 8 reps

Overhead Press: 3 sets x 6 reps

Pull-ups: 4 sets to failure

Day 3: Rest or Active Recovery

Day 4: Lower Body

Deadlift: 5 sets x 3 reps

Bulgarian Split Squats: 4 sets x 8 reps per leg

Hamstring Curls: 3 sets x 6-8 reps

Seated Calf Raises: 4 sets x 12-15 reps

Day 5: Upper Body

Weighted Dips: 5 sets x 5 reps

Lat Pulldowns: 4 sets x 8 reps

Dumbbell Rows: 3 sets x 6 reps per arm

Face Pulls: 4 sets x 12 reps

Day 6-7: Rest or Active Recovery

Weeks 9-12: Power Phase (Power and Speed Emphasis)

Day 1: Lower Body

Power Cleans: 5 sets x 3 reps

Box Jumps: 4 sets x 6 reps

Front Squat: 3 sets x 6 reps

Standing Calf Raises: 4 sets x 12-15 reps

Day 2: Upper Body

Speed Bench Press: 6 sets x 3 reps (using a lighter weight, focusing on explosive movement)

Medicine Ball Throws: 4 sets x 8 reps

Overhead Press: 3 sets x 6 reps

Pull-ups: 4 sets to failure

Day 3: Rest or Active Recovery

Day 4: Lower Body

Power Snatch: 5 sets x 3 reps

Box Jumps: 4 sets x 6 reps

Bulgarian Split Squats: 3 sets x 8 reps per leg

Seated Calf Raises: 4 sets x 12-15 reps

Day 5: Upper Body

Speed Bench Press: 6 sets x 3 reps

Medicine Ball Throws: 4 sets x 8 reps

Dumbbell Rows: 3 sets x 6 reps per arm

Face Pulls: 4 sets x 12 reps

Day 6-7: Rest or Active Recovery

Additional Considerations:

Warm-up and cool-down routines should be included before and after each training session.

Nutrition, sleep, and recovery strategies should be consistent throughout the training plan.

Assessments and adjustments can be made based on progress, fatigue, and feedback from the athlete.

This example represents a linear periodization model, progressing from a preparatory phase with higher volume to a strength phase with increased intensity and finally to a power phase emphasizing speed and explosive movements. Individualization and adjustments should be made based on the athlete's response to training and specific goals.

HIIT workouts consist of alternating bouts of intense anaerobic exercise with short periods of rest.  This is one of the best training methods for fat loss and improving  key biological processes like insulin sensisitivity. There are also several specific branches of HIIT training which I'll go into more depth. 

PHUL training is basically what you get when you combine the lower/upper split with PHAT training. Splitting the week into 4 training periods: strength upper, strength lower, hypertrophy upper, hypertrophy lower.

Power Hypertrophy Adaptive Training (PHAT) is a training program developed by bodybuilder and powerlifter Layne Norton. It combines both powerlifting and bodybuilding principles, aiming to provide a balance of strength and hypertrophy (muscle growth) training. The PHAT program typically involves a mix of heavy, compound lifts for strength and targeted, higher-repetition exercises for muscle size. Here's a basic outline of how to perform a PHAT workout:

PHAT Training Split:

Strength Days:

Upper Body Power (Day 1):

Bench Press: 3-5 sets x 3-5 reps

Overhead Press: 3-5 sets x 6-10 reps

Bent Over Rows: 3-5 sets x 6-10 reps

Weighted Pull-ups or Lat Pulldowns: 3-5 sets x 6-10 reps

Lower Body Power (Day 2):

Squats: 3-5 sets x 3-5 reps

Deadlifts: 3-5 sets x 3-5 reps

Leg Press: 3-5 sets x 6-10 reps

Leg Curls: 3-5 sets x 6-10 reps

Hypertrophy Days:

Back and Shoulders Hypertrophy (Day 3):

Lat Pulldowns: 3-4 sets x 8-12 reps

Dumbbell Rows: 3-4 sets x 8-12 reps

Seated Dumbbell Press: 3-4 sets x 8-12 reps

Lateral Raises: 3-4 sets x 10-15 reps

Lower Body Hypertrophy (Day 4):

Leg Press: 3-4 sets x 8-12 reps

Romanian Deadlifts: 3-4 sets x 8-12 reps

Leg Extensions: 3-4 sets x 10-15 reps

Seated or Standing Calf Raises: 4 sets x 10-15 reps

Chest and Arms Hypertrophy (Day 5):

Incline Dumbbell Press: 3-4 sets x 8-12 reps

Cable Flyes: 3-4 sets x 10-15 reps

Barbell or Dumbbell Curl variations: 3-4 sets x 8-12 reps

Tricep Pushdowns or Skull Crushers: 3-4 sets x 10-15 reps

Rest or Active Recovery (Day 6)

Rest (Day 7)

Tips for PHAT Training:

Warm-up: Begin each workout with a proper warm-up to prepare your muscles and joints for the upcoming exercises.

Progressive Overload: Focus on gradually increasing weights over time to continually challenge your muscles.

Form: Maintain proper form during both strength and hypertrophy exercises to prevent injuries.

Rest Periods: Adjust rest periods according to the goal of the specific exercise (shorter rest for hypertrophy, longer rest for strength).

Accessory Work: Customize accessory exercises based on your weaknesses or specific goals.

Nutrition and Recovery: Ensure you're getting adequate nutrition and rest to support your training.

Remember, the PHAT program is relatively advanced and may not be suitable for beginners. It's important to listen to your body, monitor your recovery, and adjust the program as needed based on your individual response to training. If you're new to resistance training, consider starting with a more basic program and gradually progressing to more advanced routines like PHAT. Consult with a fitness professional or healthcare provider if you have any concerns or specific health conditions.

There are several different types of clusters but they are all focused on heavier loads with short rests in between individual reps. They are a great way to build strenght. A fantastic breakdown of the multiple cluster programs can be found at T Nation below.

Complexes are a combination of weight training and plyometrics. They are a sequence of exercises performed consecutively with the same piece of equipment without putting it down. This is a great plan for those looking to lose fat while maintaining muscle as well as those who may be short on time and/or space.

This method focuses on the neural demands of a workout. It revolves around a heavy/explosive session followed by one with a high volume/metabolic demand. These splits usually are implemented in 3-4 sessions per week.

This design is very flexbile on session duration and number of times per week depending on availability. It focuses on supersetting two exercises of opposing muscle groups, e.g. bench press and rows.

If you have a weak body part or certain imbalances, this split would be great to try. It spends three or more days per week focusing on a single body area. The other day(s) are used to work the rest of the body.

EMOM training is exactly what it sounds like. You complete a set in under a minute and use the rest of the minute to rest. Depending on your goals, the exercises, weight, and reps can be varied. This method is awesome for those who are short on time as entire sessions average around 20-30 minutes.

Splitting training into 5 days per week allows for a large volume of work with sufficient recovery for advanced athletes. This is not usually a suggested method for beginners due to the time commitment, large volume, and somewhat minimal rest. Each day is usually isolated to a certain area of the body to avoid overtraining.

The Conjugate Method, popularized by powerlifting coach Louie Simmons of Westside Barbell, is an advanced training system that has been adapted for various strength sports, including weightlifting. While it's more commonly associated with powerlifting, some principles of the Conjugate Method can be applied to weightlifting to enhance overall strength, power, and athleticism.

Here's an overview of the key components of the Conjugate Method and how it can be adapted for weightlifting:

Maximal Effort Method:

The Conjugate Method incorporates the Maximal Effort method, where athletes perform lifts at or near their maximum intensity for the day. In weightlifting, this could involve performing heavy singles, doubles, or triples in the snatch, clean, or jerk variations. These maximal effort lifts help develop absolute strength and improve the lifter's ability to handle heavy loads.

Dynamic Effort Method:

The Dynamic Effort method involves performing lifts at submaximal loads with maximum speed. In weightlifting, this might include performing explosive variations of the lifts using lighter weights. Examples include speed snatch or clean pulls, where the focus is on accelerating the bar as quickly as possible.

Variation of Exercises:

The Conjugate Method emphasizes the use of a variety of exercises to target weak points and avoid accommodation. In weightlifting, this means incorporating different variations of the snatch, clean, and jerk. For example, lifters might focus on deficits, pauses, or different grip widths to address specific weaknesses.

Accessory Work:

To address weaknesses and imbalances, accessory work is an integral part of the Conjugate Method. This includes exercises that target muscles and movements related to weightlifting. Examples include Romanian deadlifts, back extensions, and single-leg exercises to enhance overall strength and stability.

Rotating Special Exercises:

Special exercises are included to address specific weaknesses or technical issues. These can be rotated regularly to prevent accommodation. For weightlifters, this might involve incorporating exercises that isolate and strengthen particular phases of the lifts.

Repetition Method:

The Repetition method involves performing higher-repetition sets to build muscle mass and work capacity. While weightlifters typically train with lower rep ranges, incorporating some higher-repetition work can contribute to hypertrophy and overall strength.

Training Cycles and Periodization:

The Conjugate Method utilizes concurrent training, meaning that various training qualities (maximal strength, speed, hypertrophy) are developed simultaneously. This is achieved through weekly variations in training focus. Weightlifters may integrate different training cycles, such as strength-focused, speed-focused, and hypertrophy-focused cycles, throughout the training year.

It's important to note that the Conjugate Method is a complex and advanced training system that requires careful programming and individualization. Weightlifters looking to incorporate elements of the Conjugate Method should consider consulting with experienced coaches familiar with both weightlifting and powerlifting principles to tailor the approach to their specific needs and goals.

Below is an example of what this may look like:

Day 1: Maximal Effort Lower Body

Snatch Variation (Max Effort): Work up to a heavy single or double in a snatch variation like snatch from blocks, snatch pull, or snatch deadlift.

Back Squat (Max Effort): Work up to a heavy single or double in the back squat.

Accessory Work: Hamstring curls, back extensions, or other exercises addressing individual weaknesses.

Day 2: Dynamic Effort Upper Body

Power Jerk (Dynamic Effort): Perform sets of 3-5 reps at a submaximal weight with maximal speed.

Push Press or Split Jerk (Dynamic Effort): Perform sets of 3-5 reps at a submaximal weight with maximal speed.

Pull-ups or Lat Pulldowns: Perform higher-repetition sets for upper back development.

Tricep and Shoulder Accessories.

Day 3: Repetition Effort Lower Body

Clean and Jerk (Repetition Effort): Perform sets of 3-5 reps at a moderate weight focusing on technique and speed.

Front Squat (Repetition Effort): Perform sets of 5-8 reps at a moderate weight.

Bulgarian Split Squats or Lunges: Higher-repetition sets to address unilateral strength.

Core Work: Planks, Russian twists, or other core exercises.

Day 4: Dynamic Effort Lower Body

Snatch (Dynamic Effort): Perform sets of 3-5 reps at a submaximal weight with maximal speed.

Clean (Dynamic Effort): Perform sets of 3-5 reps at a submaximal weight with maximal speed.

Box Jumps or Broad Jumps: Explosive lower body work.

Good Mornings or Romanian Deadlifts: Hamstring and posterior chain development.

Day 5: Special Exercises and Accessories

Snatch Pulls from Deficit: Focus on addressing weak points in the snatch pull.

Jerk Drives: Emphasize the upper part of the jerk.

Split Squats or Step-ups: Unilateral leg work.

Core and Stability Work: Anti-rotation exercises, stability ball work, etc.

Note:

This is just a template, and actual loads, sets, and reps should be adjusted based on the athlete's abilities and needs.

The conjugate method involves rotating exercises regularly to prevent accommodation. Different variations of the snatch, clean, and jerk can be incorporated to address technical weaknesses.

Periodization and planning should consider the athlete's competition schedule, emphasizing different qualities at different times in the training year.

Recovery, nutrition, and flexibility work are crucial components of any comprehensive training program.

This template is a simplified example and should be adjusted based on individual assessments, goals, and feedback from the athlete. Working with a qualified coach familiar with weightlifting and the principles of the Conjugate Method is highly recommended for a more personalized and effective training program.