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Conjugate X Conditioning Tactical 12-Week Program

Jason Brown Coaching

Tactical, Tactical / Military
Coach
Jason Brown

CXC Tactical is written specifically for tactical athlete populations. This is a highly advanced program written specifically for the demands faced by tactical athletes. If you are a beginner or even an intermediate trainee, this program is likely NOT for you.

Necessary Training Experience: Advanced, with 5+ years of serious training experience. You should have 1RM for squats, deadlifts, and presses within the last 6 months.

Sessions are 7 days per week, each session should not take longer than 80 minutes, which includes a 10-minute warm-up and a 5-minute cooldown.

With 30,000 athletes using the CXC Method every day, the results are evident. Experience what CXC can do for your physique, your performance, and your motivation- today.

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Become Brutally Strong
Leverage the most powerful system in the world for strength gains, the Conjugate Method, and experience PRs like never before. As one of only 300 coaches in the world that hold the title of Westside Special Strengths Coach, I understand the incredible nuances of The Conjugate Method, and how to apply it to the Everyday Athlete.
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Conditioning: The Right Way
Conditioning is the single most butchered aspect of fitness, but when used properly, it can skyrocket strength gains. Being more well-conditioned means a stronger ability to recover IN and OUTSIDE of your training sessions, which means you can go harder when it's time. Don't overlook this incredible tool for gains and heart health.
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Peak Sustainability
Conjugate X Conditioning Tactical is a program that prioritizes sustainability. Program hopping kills results, and programs that focus on one single quality of fitness like strength, endurance or competition, leave room for burnout and almost always improve one quality while diminishing another. CXC Tactical is a program you can stay on for years, and continuously progress with.
Features
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Team CXC Community
Expect Live Q&A sessions, answers to FAQs, exclusive content for Team CXC, giveaways, and more in our private community.
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Programming 7 days per week
Daily warmups, training, conditioning, and cooldowns so you're no longer guessing what to do in your training each day!
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Demo Videos
I've filmed every movement in the program so that you don't ever go into a session or movement not knowing what I'm asking from you.
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The CXC Method
Ex-athletes fall in love with this method because it's the Swiss Army knife of training. Experience concurrent training as it should be.
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Committed Teammates
We are here each step of the way, answering your questions and providing guidance as you work through your program.
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Delivered through TrainHeroic
I've partnered with the best tech in training so that you get the online training experience that you deserve: a world-class one!
Equipment
Required
Air Bike // Angles 90 // Trap Bar // Barbell // Resistance Bands // Chains // Dumbbells // Kettlebells // Squat Rack with pins // Landmine // Glute Ham Developer // TRX Straps or Rings // Pulling Sled // Pushing Sled // Safety Squat Bar // Football Bar // Rower or Ski Erg // Fat Gripz // Reverse Hyper // Assortment of Medballs
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1: Submax Effort Lower + Anaerobic Power

Prep

A

Trap Bar Deadlift Warm-up

1. Foam Roll Hamstrings x 60s each side - small 1-2” motion *All foam rolling should be non-painful so remove pressure as needed 2. Active Straight Leg Raises x 10 each side 3. Bird Dogs: 3 x 3-5 each 4. BW Glute Bridge: 3 x 5 with a 1 count at top of each rep. Rest as needed. 5. Trap Bar RDL: 3 x 3-5. Rest as needed. 6. Trap Bar Jumps: 3 x 3 (empty bar). Rest 45s.

B

Trap Bar Deadlift against bands

4 x 10 @ MAX lb

C

Glute Ham Raise

3 x 8

D

Alt. Zercher Reverse Lunges

3 x 10

E

Air Bike Sprint

5 x 0:10

F

Stir The Pot

3 x 0:10

Recovery

G

Parasympathetic Breathing

10-15 Nasal Breathes 5 second inhale 1 second hold at top 5 second exhale *Turn off the music and make sure you’re in a relaxing state. The goal is to start the recovery process before leaving the gym

Monday
Week 1 Day 2: Mixed Modality Conditioning

Prep

A

Conditioning Warm-up

​​1. Foam Roll Adductors: 60s of 1-2" motion on each side *All foam rolling should be non-painful so remove pressure as needed 2. Rock back Adductor Stretch x 30s small rocking + 30s static hold each 3. Shin Box x 10 total reps 4. Table Top + Hip Thrust x 8-10 each side 5. Alt. KB Lateral Squat: 2-3 x 3-5 each. Rest as needed. 6. KB Squat Jumps: Accumulate 15-20 reps with a light KB. Rest as needed.

B1

Farmer Carry

6 x 100

B2

KB Cleans

6 x 10

B3

Sledpush

6 x 100

B4

Rotational Ball Slams

6 x 10

C

Double Leg Banded Hamstring Curls

4 x 25

Recovery

D

Parasympathetic Breathing

10-15 Nasal Breathes 5 second inhale 1 second hold at top 5 second exhale *Turn off the music and make sure you’re in a relaxing state. The goal is to start the recovery process before leaving the gym

Tuesday
Week 1 Day 3: Submaximal Effort - Press Emphasis

Prep

A

Bench Press Warm-up

1. Foam Roll Pecs x 60s small 1-2" motion each side *All foam rolling should be non-painful so remove pressure as needed 2. Biphasic Pec Stretch x 60s each side 3. Thoracic Rotations: 3 x 5 each 4. Upper Activation: 2-3 sets of: 10-15 Facepull-aparts + 10-15 Banded Pushdowns. 5. Warm-up Your Bench Press: Perform 3 x 3-5 reps with a light load. Rest as needed. 6. Band-Assisted Plyo Push-ups: 5 x 3. Rest 45-60s.

B

Football Bar Floor Press

4 x 10 @ MAX lb

C1

Supported 1-Arm Rows

3 x 10

C2

Tall Kneeling KB Press

3 x 10

D1

Bamboo Bar Bench Press

3 x 25

D2

DB Hammer Curls with fat gripz

3 x 10

E

Sled Rope Facepulls

1 x 400

Recovery

F

Parasympathetic Breathing

10-15 Nasal Breathes 5 second inhale 1 second hold at top 5 second exhale *Turn off the music and make sure you’re in a relaxing state. The goal is to start the recovery process before leaving the gym

Wednesday
Week 1 Day 4: Aerobic Conditioning

Prep

A

Conditioning Warm-up

​​1. Foam Roll Adductors: 60s of 1-2" motion on each side *All foam rolling should be non-painful so remove pressure as needed 2. Rock back Adductor Stretch x 30s small rocking + 30s static hold each 3. Shin Box x 10 total reps 4. Table Top + Hip Thrust x 8-10 each side 5. Alt. KB Lateral Squat: 2-3 x 3-5 each. Rest as needed. 6. KB Squat Jumps: Accumulate 15-20 reps with a light KB. Rest as needed.

B

Turkish Get-up

4 x 2

C1

Double Unders

7 x 1:00

C2

Air Bike

7 x 1:00

C3

Bear Crawls

7 x 1:00

C4

Air Bike

7 x 1:00

C5

Hollow Rocks

7 x 1:00

Recovery

D

Parasympathetic Breathing

10-15 Nasal Breathes 5 second inhale 1 second hold at top 5 second exhale *Turn off the music and make sure you’re in a relaxing state. The goal is to start the recovery process before leaving the gym

Thursday
Week 1 Day 5: Dynamic Effort Lower

Prep

A

Box Squat Warm-up

1. Foam Roll Adductors x 60s each side - small 1-2” motion *All foam rolling should be non-painful so remove pressure as needed 2. Rock back Adductor Stretch x 30s small rocking + 30s static hold each 3. Bird Dogs: 3 x 3-5 each 4. BW Glute Bridge: 3 x 5 with a 1 count at top of each rep. Rest as needed. 5. Goblet Box Squat: 3 x 5. Rest 60s.

B

Seated Dynamic Box Jumps

8 x 3

C

Wide Stance SSB Box Squat with bands

8 x 3 @ 40 %

D

Split Stance Landmine RDL

4 x 8

E

Landmine Lateral Squat

3 x 20

F

Russian Kettlebell Swings

10 x 8

Recovery

G

Parasympathetic Breathing

10-15 Nasal Breathes 5 second inhale 1 second hold at top 5 second exhale *Turn off the music and make sure you’re in a relaxing state. The goal is to start the recovery process before leaving the gym

Friday
Week 1 Day 6: Dynamic Effort Upper + Upper Conditioning

Prep

A

Bench Press Warm-up

1. Foam Roll Pecs x 60s small 1-2" motion each side *All foam rolling should be non-painful so remove pressure as needed 2. Biphasic Pec Stretch x 60s each side 3. Thoracic Rotations: 3 x 5 each 4. Upper Activation: 2-3 sets of: 10-15 Facepull-aparts + 10-15 Banded Pushdowns. 5. Warm-up Your Bench Press: Perform 3 x 3-5 reps with a light load. Rest as needed. 6. Band Assisted Plyo Push-ups: 5 x 3. Rest 45-60s.

B

Speed Bench Press with chains

8 x 3 @ 40 %

C1

Rope Pull-ups

5 x 5

C2

Landmine Rotation to Press

5 x 5

C3

Rope Sledpulls

5 x 100

C4

Yoga Push-ups

5 x 15

C5

Double Unders

5 x 50

D

Overhead Banded Triceps

3 x MAX

Recovery

E

Parasympathetic Breathing

10-15 Nasal Breathes 5 second inhale 1 second hold at top 5 second exhale *Turn off the music and make sure you’re in a relaxing state. The goal is to start the recovery process before leaving the gym

Saturday
Week 2 Day 7: Optional Conditioning

Prep

A

Conditioning Warm-up

​​1. Foam Roll Adductors: 60s of 1-2" motion on each side *All foam rolling should be non-painful so remove pressure as needed 2. Rock back Adductor Stretch x 30s small rocking + 30s static hold each 3. Shin Box x 10 total reps 4. Table Top + Hip Thrust x 8-10 each side 5. Alt. KB Lateral Squat: 2-3 x 3-5 each. Rest as needed. 6. KB Squat Jumps: Accumulate 15-20 reps with a light KB. Rest as needed.

Optional Conditioning

B

20-30 minutes of Zone 2 conditioning ie. bike, row, ski erg, light sled drag. Heart-rate should NOT exceed 60% of maximum. Here's an example: EMOM 30: Minute 1: 10 Calorie Ski Erg Minute 2: 10 Calorie Air Bike Minute 3: 100 ft. Sled Drag

Recovery

C

Parasympathetic Breathing

10-15 Nasal Breathes 5 second inhale 1 second hold at top 5 second exhale *Turn off the music and make sure you’re in a relaxing state. The goal is to start the recovery process before leaving the gym

Coach
coach-avatar Jason Brown

I’ve spent my entire 15+ year career training everyday athletes to become healthier, stronger, and better conditioned, using a method I’ve developed called Conjugate X Conditioning (CXC). I’ve been exclusively online coaching since 2015. I’m a combat veteran, a former gym owner, founder of Jason Brown Coaching & Box Programming, and published author of “Lower-body Training” via Human Kinetics.

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High Performance, For Life

Build a stronger, more resilient, and well-conditioned body without burning out.

Get Conjugate X Conditioning Tactical 12-Week Program
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FAQs
What is Conjugate X Conditioning Tactical
A blend of the Conjugate Method of Training & Aerobic Conditioning written specifically for the demands faced by tactical athletes.
Is there coach support available?
Yes! In addition to messaging in the app, we have a private members only CXC Facebook group that I post exclusive content and where you'll be able to receive support from my team.
How long are the workouts & how many days per week?
80 minutes which includes a 10 minute warm-up & 5 minute cooldown. There is 7 days of programming - 4 strength sessions and 3 conditioning sessions. This is a 12-week program structured as three, 4-week blocks.
Can you perform this program if you're not a tactical athlete?
Yes, but this is an ADVANCED program for someone with AT LEAST 10 years of serious training experience. You've been warned.
What level do I need to be at to perform this programming?
Advanced, with 10+ years of serious training experience. You should have 1RM for squats, deadlifts, and presses within the last 6 months.
What if you I don't have all of the required equipment?
Things that are non-negotiable in this program: sleds, GHD, at least two pieces of cardio equipment, Trap Bar.
Can I add anything to the programming?
100% NO! This program is very ROBUST as is. If you cannot fully commit to this program, do NOT purchase it!
The Proof
verified-athlete-avatar Josh Casby

Muay Thai Enthusiast

Verified Athlete

""CxC for the win!! Hands down the best training program I've ever used. Functionally, I'm stronger and faster than I ever was, and I considered myself an athlete.""

verified-athlete-avatar Ken Williams

60, Ex-CrossFitter

Verified Athlete

""Working with Jason over the last several months has been awesome. The format is simple, there are demo videos for every exercise, and if you have questions he’s super-responsive. The training is truly dialed in for me, which is a big change for other programs I’ve followed!""

verified-athlete-avatar James Park

Everyday Athlete

Verified Athlete

""For once the marketing might actually be true. I’ve had better results in 6 months than in the 10 years that preceded it. Literally. The wife confirms I look better than ever""

Conjugate X Conditioning Tactical 12-Week Program