Our strength training program is similar to the West Side Barbell Conjugate system. We try to very the movements we do so that we can strengthen all the muscles we need to increase our squat numbers. We do heavy squat movements on Mondays and then dynamic squat movements on Fridays. We also try to do Olympic lifts at least three times a week, because of this we rarely need to dead lift.
Although most of our time is used building strength we also do a large amount of skill work, metabolic-conditioning, and volume training. The skills we focus on are the ones that cause the most problems. Most days we will be doing hand stands, muscle ups, pistols and other of the more difficult skills to master. We wont spend must time practicing kipping pull ups.
The volume training is simply reps upon reps upon reps. Hundreds and thousands of push ups, pull up, squats, sit ups, light Olympics lifts. Also lots of aerobic training such as running, rowing and biking.
