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CONJUGATE ATHLETICS

Annual Barbell Athletic Development

Conjugate Athletics

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Daily Sports Performance Sessions

Price

$75.00 / Monthly

System Information
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A meticulously balanced 7-day split, crafted for intensive athletic development, is presented through app-based demonstration videos and complemented by a digital training log. This program employs conjugate methods, dividing focus between max effort sessions for building absolute strength and dynamic effort sessions to enhance explosive power. It lays the groundwork for a comprehensive athletic regimen, addressing the full spectrum of performance needs.

Conjugate Athletics is an elite performance training system, expertly blending the best of Westside Barbell, Triphaic Training, and Olympic Weightlifting into a unified regimen. Tailored for athletes prioritizing strength, explosive power, resilience, and speed, it’s the ultimate solution for transforming athletic potential into peak performance.

  • W 1: RDL / DB Bench
  • W 2: Front Squat / Close Grip Bench
  • W 3: Trap Bar DL / Incline Bench
  • W 4: Back Squat / Neutral Grip Bench
  • W 5: Deadlift / Bench Press
  • W 6: Pin Squat / Pin Press
  • W 7: Sumo DL / Overhead Press
  • W 8: B-Stance Trap Bar DL/Board Press
  • W 9: Box Squat / Bench Press
  • W 10: Block Pulls / Slingshot Bench

Engineered for athletes at both the novice and elite levels, our program is a cornerstone for those aiming to dominate their sport through overwhelming strength, speed, and power. Our regimen, focused on intensive barbell training, is tailored for athletic development at the high school and collegiate levels, optimizing training for maximum intensity.

Video Guidance for All Exercises
Video Guidance for All Exercises
Digital Training Log to Track your Progress
Video Guidance for All Exercises
Digital Training Log to Track your Progress
In-App Messenger for any Questions
Access the complete Conjugate Athletics training system with one subscription.
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Sample Week

  • ME|UB: Football Bar Bench (4.2)
  • A Pillar Prep Upper Body Pillar Prep Spend 10-15 minutes on soft-tissue work and joint mobilization. Start with SMR in the listed areas, then move on to active release trigger point work. After addressing all listed soft-tissue areas in pillar prep, begin your movement prep with mobilization & activation. Foam Roll: T-Spine, Lats, Pec Major LAX Ball: Traps, Pec Minor, Triceps Mobility + Scap Activation: Banded Shoulder Mobility
  • BMovement Prep (Progression #2) Hollow Bent Knee Hold x 30 seconds Hanging Hip Touches x 10 reps ea. Single Arm Passive Hang x 30 seconds ea. Final Set: 60-second bar hold, performing all 3 variants without dropping from the bar.
  • C1Split Stance Banded Jammer Throws 3 x 6
  • C2Side Lying Banded Thoracic Rotation 3 x 5 @ 3
  • D1Football Bar Bench Press 3 x 3 @ 50, 60, 70 %
  • D2Football Bar Bench Press 4, 4, 3, 3
  • D3Football Bar Bench Press 2 x 1 @ MAX lb
  • D4Football Bar Bench Press 2 x MAX @ 70, 50 %
  • E1Overhead Strict Press 3 x 5
  • E2Jerk Dip 3 x 4
  • E3Power Jerk + Split Jerk Complex 3 x 1
  • F1Yates Row 4 x 5
  • F2Weighted Dips (Isometric Pause's) 4 x 5
  • G12-KB Hi-Low Carry (Overhead) 3 x 20
  • G2Hanging Alternating Single Leg Raise 3 x 10
  • H1Single Arm DB Row 2 x 10
  • H2Slider Archer Push-Up's 2 x 5
  • I1Prone Incline OH Press 1 x 100
  • I2Incline DB Tricep Extension 1 x 100
  • JSpeed-shift Run 4 x 400 @ 400
  • KSuperband Shoulder Mobility (Kelly Starrett) 1 x 5:00
  • HSPWR 4.1 (Deficit DL)
  • A Pillar Prep Full Body Pillar Prep Spend 10-15 minutes on soft-tissue work and joint mobilization. Start with SMR in the listed areas, then move on to active release trigger point work. After addressing all listed soft-tissue areas in pillar prep, begin your corrective movement prep with mobilization & activation of key kinetic checkpoints. Foam Roll: Quads, Hips, Full Back, Groin LAX Ball: Calf, Piriformis, Hamstrings Mobility: Banded Hip Mobilization (World's Greatest Stretch) Hip Activation: Slider Reverse Lunge w/ Medball OH Raise (+ Banded RNT on lead Arch) x 10 ea.
  • BMovement Prep Sling Activation Circuit - Joint Space: Prone Hip CAR's x 3 ea. - Loaded Mobility: Deep Squat Breathing x 30s (maintain neutral spine) - AOS Activation: Swiss Ball Isometric Bird-Dog's x 20s ea. Complete 1-2 rounds.
  • C1Bungee Resisted Broad Jumps 2 x 5
  • C2CM (Multi-Directional) Hurdle Hops + Stick 2 x 3 @ 3
  • D1Banded Deficit Deadlift (Platform) 5 x 4 @ 40, _ , _ , _ , 65 %
  • D2Heavy Sandbag Shoulder Cleans 5 x 6
  • E1RFE Split Squat (1-KB Contralateral) + Floating Heel 3 x 5
  • E2Half-Kneeling Slider Front Split Knee Hinges 2 x 6
  • F1Superband Resisted KB Jump Squat 2 x 3
  • F2Band Assisted Vertical Jumps 2 x 30
  • G1Reverse Hyper 3 x 20 @ 30 %
  • G2Hanging "Around The World" Leg Raises 3 x 10
  • HViper SL Hang Clean to A-Skip Switch Punch 2 x 4
  • JLegs Up The Wall Flexibility Routine 1 x 10:00
  • (W4) Accessory: Squat De-Load
  • AStick Mobility: Slap Shot Drill 1 x 5 @ 20
  • B1Belt Squat Marching 3 x 2:00
  • B2Hanging PSOAS March 3 x 45
  • B3Jump Rope 3 x 2:00
  • B4DB Bicep Curls 3 x 45
  • C1Chin-Up 3 x MAX
  • C2Banded BB Bicep Curl 3 x MAX @ 45 lb
  • C3Seated Banded Leg Curls 3 x 25
  • C4Barbell Bicep Curl 3 x MAX @ 45 lb
  • C5Battle Ropes: Up And Down Waves 3 x 1:00
  • DFRC: 90/90 PAILS / RAILS 2 x 3 @ 1
  • DE|LB: Banded Box Squat (4.2)
  • APillar Prep Lower Body Training Prep (Dynamic) Spend 10-15 minutes on soft-tissue work and joint mobilization. Start with SMR in the listed areas, then move on to active release trigger point work. After addressing all listed soft-tissue areas in pillar prep, begin your movement prep with mobilization & activation. Foam Roll: Full Back, Glutes/Hips, Groin LAX BALL: Calves, Quads, Glute/Ham Tie-In Mobility: Superband Assisted Primal Squat Hip Activation: Corrective Hip Activations (if needed)
  • B1Stick Mobility: Hip Airplanes 2 x 2
  • B2Spring Ankle Position #2 (Level 2 Load: DB) 2 x 45
  • B3"Pop-Skip-Float" + Knee Drives (Vertical Emphasis) 2 x 30
  • C1Isometric Pistol Squat Hold (Heels Elevated) 2 x 2 @ 5
  • C2RFE Oscillatory Split Squats 2 x 3 @ 5
  • D1Overcoming Isometric BB Split Squat 4 x 2 @ 5
  • D2Split Squat Box Jump 4 x 3
  • EWide Stance Banded Box Squat 10 x 2 @ 80 %
  • F1Barbell Reverse Lunge w/ Knee Drive 3 x 2 @ 75, 80, 85 %
  • F2RFE Split Squat Jumps 3 x 4
  • F3DB Alternating Split Squat Jumps 3 x 8 @ 30 %
  • F4Band Assisted Split Squat Jumps 3 x 8
  • G1Tall Kneeling Hip Mobility Box Steps 3 x 5
  • G2Base Rotational-Propulsive Rope LIFT 3 x 10
  • G3Bridging PSOAS March 3 x 10
  • H1Glute-Ham Raise Isometric Hold 3 x 4
  • H2Active Hamstring Stretch 3 x 10
  • I1Single Leg Depth Squat 3 x 6 @ 3
  • I2Band Assisted SL Jumps 3 x 5
  • J1Slider Hamstring Curls 3 x 10
  • J2Russian KB Swing 3 x 25
  • KEnergy Systems Development Timed Intervals Perform each exercise for 20 seconds of work (ON) followed by 40 seconds of rest (OFF). Complete for 3-5 rounds for conditioning. RFE Continuous Hurdle Hop Overs x20s Lateral Bench Power Step-Ups (Alternating) x20s Superband Resisted Sprints x20s
  • LLegs Up The Wall Flexibility Routine 1 x 10:00
  • DE|UB: Banded Football Bar Bench (4.2)
  • APillar Prep Upper Body Pillar Prep Spend 10-15 minutes on soft-tissue work and joint mobilization. Start with SMR in the listed areas, then move on to active release trigger point work. After addressing all listed soft-tissue areas in pillar prep, begin your movement prep with mobilization & activation. Foam Roll: T-Spine, Lats, Pec Major LAX Ball: Traps, Pec Minor, Triceps Mobility: T-Spine Mobility Ninja Flow
  • BMovement Prep Upper Body Movement Prep Complete the upper body movement prep circuit in the order that it is prescribed. Stick Mobility: Snake Reach (Lats) x30s ea. Half-Kneeling Superband Shoulder Packing x10 ea. Turkish Get Up x2 ea. Tall Plank Shoulder Raises x6 ea. Pushups 2x25 reps
  • C1Overcoming Isometric Football Bar Bench Press 4 x 3 @ 5
  • C2Triple Extension Banded Jammer Throws 4 x 5
  • DBanded Football Bar Bench Press 10 x 3 @ 80 %
  • E1DB Z-Press 3 x 3 @ 75, 80, 85 %
  • E2L-Sit Med ball Overhead Throws 3 x 5
  • E3Power Jerk 3 x 3 @ 30 %
  • E4Band Assisted Feet Elevated Plyo Push-Up 3 x 6
  • F1Tall Plank Med ball Switch Catches 3 x 6
  • F2Quadruped Sandbag Pull Through's 3 x 6
  • F3Med Ball Figure 8's 3 x 10
  • G1Incline Bodyweight Tricep Extension 5 x 5
  • G2Weighted Isometric Pull-Up Hold 5 x 25
  • H1Front Lever (Static Tuck) 3 x 30
  • H2Lying Banded Face Pull 3 x 25
  • IPush-Up 1 x 100
  • JEnergy Systems Development DB Density Circuit For each round, select 1 pair of DB's to be used for all exercises & complete the reps for each exercise according to the rep scheme. Adjust your weight selection up & down as you ascend & descend the density pyramid. Pyramid Rep Scheme: 15/10/8/10/15 Incline DB Fly Prone Incline DB Reverse Fly Seated DB Lateral Raise Seated DB Front Raise Set a timer & log your completion time for this circuit in the leaderboard.
  • KStick Mobility: Slap Shot Drill 2 x 60
  • (W4) Accessory Day: Traps
  • ASuperband Shoulder Mobility (Prehab Guys) 1 x 5:00
  • B1Seated Scap Row 4 x 15
  • B2Close Grip Push-Up 4 x 25
  • B3Seated Plate OH Raise 4 x 15
  • C1Hanging: L-Hang Hold 5 x 30
  • C2Seated DB Shrugs 15, 12, 10, 8, 6
  • C3Incline DB Bicep Curls + Wrist Twists 5 x MAX
  • DElbow Restoration Volume Arm Farm Perform both exercises as a timed superset. 30-seconds of continuous work (ON) for each, followed by a 30-second (OFF) period for rest. (prescribed) Bands: Complete for max rounds & log your max # of rounds achieved in the leaderboard. (alternative) Cables: x3-4 Rounds Max
  • E1Kneeling T-Spine Extension Stretch 1 x 5 @ 5
  • E2Prone Scorpion 1 x 5 @ 5
  • ME|LB: Back Squat (4.2)
  • APillar Prep Lower Body Pillar Prep Spend 10-15 minutes on soft-tissue work and joint mobilization. Start with SMR in the listed areas, then move on to active release trigger point work. After addressing all listed soft-tissue areas in pillar prep, begin your movement prep with mobilization & activation. Foam Roll: Full Back, Groin, Glutes LAX BALL: Calves, Quads, Hamstring Mobility: Banded Ankle Mobilization Hip Activation: Corrective Hip Activations (if needed)
  • B1Single Leg Multi-Planer Reach to Knee Drive 2 x 2
  • B2Side Plank PSOAS March 2 x 10
  • B3FRC: Standing Hip CAR's 2 x 4
  • C1Med ball Depth Drop Jump Rebound 3 x 3
  • C2Single Leg Box Jump 2 x 2
  • C3Split Stance SL Box Jumps 3 x 2
  • C4RFE Split Squat Jumps 3 x 4
  • D1Isometric Hold Back Squats 3 x 3 @ 50, 60, 70 %
  • D2Swiss Ball Isometric Bird Dog Hold 3 x 15
  • E1Back Squat 4, 4, 3, 3
  • E2Back Squat 2 x 1 @ MAX lb
  • E3Back Squat 1 x MAX @ 75 %
  • F1Clean High Pull 2 x 3
  • F2Segment Clean (Pause Clean) 2 x 2
  • F3Clean Pull + Hang Clean 2, 2, 1, 1
  • G1Good Morning 4 x 5
  • G2Dynamic Pigeon to QHF Stretch 4 x 4
  • H1FRC: 90/90 PAILS / RAILS 3 x 3 @ 10
  • H2Adductor Side Plank (Copenhagen) 3 x 20
  • I2-DB Slider Reverse Lunge 3 x 10
  • JBanded Reverse Squat 3 x 20
  • KCurve Sprints 10 x 10
  • LRecovery Lower Body Flexibility Flow (5 Minutes) - Squat Based x30-45 seconds each stretch: 1. Deep Primal Squat 2. Kneeling Calf Stretch 3. Kneeling Shin Stretch 4. Frog Stretch Rocking 5. Alternating Hip Flexor Stretches 6. Lying Scorpion Stretches 7. 1st Baseman Stretch (L/R) 8. Side Splits 9. Rear Foot Elevated Quad Hip Flexor Stretch 10. Kneeling Back Fold

John Fasulo
(pr’s) PWR: 1200 / OLY: 475 / Speed: 20.5 mph

Alex Dockery
(pr’s) RB, La Jolla HS, C/O: ’17

Tareq Abulebbeh
DB, UMD, C/O: ’18

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