Bench Training

Four Weeks to a Bench PR: Week Four

Burley Hawk November 30th, 2022 6 minute read

2022 | Absolute Strength | Accessory Training | Bench Press Training | Bench Training | Maximal Effort Method | Strength Training Program

It is now week four of the four-week bench press PR program, and it is time to establish a new bench press PR single. Over the past three weeks, we have...

Four Weeks to a Bench PR: Week One

Burley Hawk November 4th, 2022 6 minute read

2022 | Accessory Training | Bench | Bench Press Training | Bench Training | Max Effort | Maximal Effort Method

The Conjugate system includes weekly max-effort exercises performed with the intent to lift the heaviest weight we can on that specific day for that...

Incline Bench Press Variations

Burley Hawk September 28th, 2022 5 minute read

2022 | Accessory Training | Bench Press Training | Bench Training | Max Effort | Tricep Training | Triceps

The incline bench press is one of the most effective upper body exercise variations you can perform to develop the chest, shoulders, and triceps. At...

Building Your First DE Upper Training Wave

WSBB Education August 19th, 2022 4 minute read

Conjugate Method | 2022 | Bench Press Training | Bench Training | Dynamic Effort Method | Dynamic Effort Training | Exercise Programming

Dynamic effort work is the key to building explosive power, allowing an athlete to increase their rate of force production. This training method couples with...