Rubicon Content Catalog
Conjugate Training Guide
Chris's Bands + Chains Manual rendered as a source-grounded web guide. The book is the guide, and the guide is the book.
Chapter · pages 9
Introduction to the Conjugate System
The source introduction names the Max Effort Method, Dynamic Effort Method, Repetition Method, and accommodating resistance as the manual's starting frame.
Section · pages 10–13
Max Effort Method
Source-derived section covering max effort lifting, a 1RM back squat band example, weekly lift rotation, and safety concerns.
Section · pages 14–16
Dynamic Effort Method
Source-derived section covering dynamic effort days, velocity targets, percentages, bands, and lower/upper examples.
Section · pages 17–19
Repetition Effort Method
Source-derived section covering repetition effort upper-body use, examples, timing, and accessory exercise framing.
Section · pages 20–22
Programming
Source-derived section covering programming goals, ongoing observation, weekly schedule options, and session structure.
Chapter · pages 29–40
How to Test, Setup, and Use Bands
This manual provides guidance on setting up resistance bands for various barbell exercises, along with visual references to help with optimizing the setup. The variations in this manual are tried and true. Theyve been us...
Chapter · pages 41–57
Band Setups and Tensions
Band setup and tension references split into individual source-grounded setup pages.
Section · pages 42
Squats: Monolift
Source-derived setup details for Squats: Monolift.
Section · pages 43
Squats: Squamish Blocks
Source-derived setup details for Squats: Squamish Blocks.
Section · pages 44
Squats: Re-direct Power Rack
Source-derived setup details for Squats: Re-direct Power Rack.
Section · pages 45
Squats: Re-direct Spotter Arms
Source-derived setup details for Squats: Re-direct Spotter Arms.
Section · pages 46
Squats: Dumbbells
Source-derived setup details for Squats: Dumbbells.
Section · pages 47
Squats: 16\u201d Camber Plate Variant
Source-derived setup details for Squats: 16\u201d Camber Plate Variant.
Section · pages 48
Deadlifts: Power Rack
Source-derived setup details for Deadlifts: Power Rack.
Section · pages 49
Deadlifts: Infinity Rig
Source-derived setup details for Deadlifts: Infinity Rig.
Section · pages 50
Rack Pulls: Power Rack
Source-derived setup details for Rack Pulls: Power Rack.
Section · pages 51
Bench Press: Power Rack
Source-derived setup details for Bench Press: Power Rack.
Section · pages 52
Bench Press: Safety Spotter Arms
Source-derived setup details for Bench Press: Safety Spotter Arms.
Section · pages 53
Bench Press: Dumbbells
Source-derived setup details for Bench Press: Dumbbells.
Section · pages 54
Bench Press: Future Press
Source-derived setup details for Bench Press: Future Press.
Section · pages 55
Shoulder Press: Power Rack
Source-derived setup details for Shoulder Press: Power Rack.
Section · pages 56
Shoulder Press: Dumbbells
Source-derived setup details for Shoulder Press: Dumbbells.
Chapter · pages 59–69
How to Setup and Use Chains
Chain setup overview, chain specifications, and links to individual setup pages.
Section · pages 61
How to Combine Chains
Source-derived setup details for How to Combine Chains.
Section · pages 62
Squat: Chains Set-up
Source-derived setup details for Squat: Chains Set-up.
Section · pages 63
Squat: Bands + Chains Set-up
Source-derived setup details for Squat: Bands + Chains Set-up.
Section · pages 64–65
Deadlift: Chains Set-up
Source-derived setup details for Deadlift: Chains Set-up.
Section · pages 66
Sumo Deadlift: Chains Set-up
Source-derived setup details for Sumo Deadlift: Chains Set-up.
Section · pages 67
Bench Press: Chains Set-up
Source-derived setup details for Bench Press: Chains Set-up.
Section · pages 68
Bench Press: Bands + Chains Set-up
Source-derived setup details for Bench Press: Bands + Chains Set-up.
Chapter · pages 71–74
Specialty Bars
Specialty bar benefits, source priority lists, and profile pages for the bars covered in the manual.
Section · pages 75
Safety Squat Bar
Source-derived benefits, banded setup, primary lifts, and odd lift for the Safety Squat Bar.
Section · pages 76
Multi-grip Bar
Source-derived benefits, banded setup, primary lifts, and odd lift for the Multi-grip Bar.
Section · pages 77–78
Rogue 16\u201d Camber Bar
Source-derived benefits, primary lifts, odd lift, and banded setup options for the Rogue 16\u201d Camber Bar.
Section · pages 79–80
Buffalo + Bow Bar
Source-derived benefits, primary lifts, banded setup notes, loading note, and wave example for the Buffalo + Bow Bar.
Chapter · pages 83–100
Appendix
\u201cSpecial Strength Development For All Sports\u201d by Louie Simmons