Wave 4 Cycle

Wave 4 of Conjugate Athletics returns to a lower push movement profile, maintaining the isometric triphasic focus established in the previous wave. This cycle introduces the barbell back squat as the primary lower body movement, paired with the football bar bench press for upper body development. The specialty bar usage in our upper body primary block is aimed at enhancing triceps recruitment in our horizontal press pattern, while alleviating shoulder stress sustained in this wave. This 4-week cycle continues the structure of its predecessors, following a three-week wave loading periodization and culminating in an exit-testing week.