BSS Conjugate

Brickhouse Strength Systems

Functional Fitness, Strength & Conditioning, First Responders, Field Sports, Football
Coach
Brian Doxsey

Calling all athletes whether weekend warrior or team sports we challenge you to become the best version of yourself.

How would you feel if you could not only become faster, stronger, more muscular but have great conditioning all from training 90 minutes 4x a week?

Many defer to old bodybuilding magazines or crossfit to get in great shape but at Brickhouse Strength System we will show you a better way using hardwork and scientific principals that are simple to follow and get the best results

Using the old westside principals of getting stronger, more powerful, better conditioned, and muscle building all under one program.

This Plan is perfect for those wanting to Train the s Squat, Bench, Deadlift, bodybuild, enhance your conditioning and just become a well-rounded athlete in any sports endeavor this is the plan for you.

We train 4x a week Starting with strength and power Using a combination of Jumps, and Dynamic Effort method followed by a well put together hypertrophy protocol to not only provide balance but make us pool party ready to pop the shirt off and show out.

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No Nonsense
No Nonsense exercises or addition just hard well thought out work that covers all bases 4x a week,
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Functional Strength
Despite the old adage of functional training be all about instbaility and bands we disprove that by showing you can get stronger in all aspects using a barbell and dumbbells to not only get strong but "functional"
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Strength & CONDITIONING
Training more than just being strong our workouts pacing, and strategic exercise selection will not only enhance your conditioning in the Weightroom or the Field but everyday life. We also offer optional extra "conditioning days with guildlines to hit many goals regardless of ability or equipment.
Features
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Programming 4 days per week
Strength and Conditioning to reach and or reclaim your athletic glory using Jumps, SBD, and proper hypertrophy ranges we make sure you're the best you
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Here with Brickhouse Strength Systems every modality and exercise were properly thought-out and researched to optimize results.
Equipment
Required
Barbell // Dumbbell // Bands // Adjustable Bench
Recommended
Cable Unit // Tib Bar // Pull Up Bar // Medicine Ball // Belt Squat // TRX or Rings
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Sample Week
Week 1 of 4-week program
Sunday
BSS Conjugate Day 1

A1

Foam Roll

1 x 0:30

A2

My Dynamic Warmup

2 x 12

B

Lateral Bound

3 x 6

C1

Depth Jump

3 x 5

C2

High Bar Back Squat

5 x 5 @ 75, 80, 85, 90, 80 %

D1

Belt Squat

4 x 8

D2

Banded TKE

4 x 15

E1

Reverse Hyperextension

3 x 15

E2

Bulgarian Split Squat

3 x 10

F1

Partner Nordic Hamstring Curl

3 x 8

F2

Single Arm Farmer Walk

3 x 0:30

F3

Calf Raise

3 x 12

Monday
BBS Conjugate Day 2

A1

Band Face Pull

5 x 15

A2

Push-Up

5 x 12

B1

Plyo Push-Up

5, 5, 5, 3

B2

Close Grip Bench Press

4 x 5 @ 70, 72, 72, 75 %

C1

Incline DB Bench Press

4 x 8

C2

Incline DB Row

4 x 12

D1

Elbows Out DB Tricep Press

3 x 12

D2

Alternating DB Hammer Curl

3 x 12

D3

DB Wrist Curl

3 x 12

E

3-way Shoulder Shocker

3 x 7

Tuesday
Optional Conditioning Day

Circuit

A

Options: 1) Aerobic (if equipment is all there): A) Forward and Backward Sled Drags 5x90 seconds, B) Push Ups 5x20, C) Band Pull Apart 5x20 2) Aerobic: A) KB Swings 5xminute, B) Side Planks 5x30 seconds each 3) Aerobic: A) Any Cardio Equipment done for 30-40 minutes 4) Anaerobic/Aerobic: A) Hill Sprints 8x20 yards or Tempo Runs 10x60 yards @70% 5) Aerobic: Walk with pack or weight vest for a hike or minumum over 30 minutes

Wednesday
BSS Conjugate Day 3

A1

Foam Roll

1 x 0:30

A2

My Dynamic Warmup

2 x 12

B

Broad Jump

5 x 3

C1

Box Jump

4 x 3

C2

Box Squat

6 x 3 @ 60 %

D1

Straight Leg Deadlift

4 x 8

D2

Paloff Press

4 x 0:30

E1

Bulgarian Split Squat

4 x 6

E2

Stir the Pot

4 x 15

F1

Calf Raise

3 x 12

F2

Tib Bar

3 x 12

Thursday
BSS Conjugate Day 4

A1

Med Ball Chest Pass

3 x 8

A2

Band Pull-Apart

3 x 20

B

Paused Bench Press

6 x 3 @ 65, 75, 80, 82.5, 85, 90 %

C1

TRX Push-Up

4 x 12

C2

Pull-Up

4 x 10

D1

Rolling Tricep extensions

3 x 8

D2

1-Arm DB Row

3 x 10

E1

Zottman Curls

3 x 12

E2

Plate Pinch Grip Hold

E3

Tricep Pushdown

3 x 25

F

DB Lateral Raise

2 x 20

Friday
Optional Conditioning Day

Circuit

A

Options: 1) Aerobic (if equipment is all there): A) Forward and Backward Sled Drags 5x90 seconds, B) Push Ups 5x20, C) Band Pull Apart 5x20 2) Aerobic: A) KB Swings 5xminute, B) Side Planks 5x30 seconds each 3) Aerobic: A) Any Cardio Equipment done for 30-40 minutes 4) Anaerobic/Aerobic: A) Hill Sprints 8x20 yards or Tempo Runs 10x60 yards @70% 5) Aerobic: Walk with pack or weight vest for a hike or minumum over 30 minutes

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Work Smart Work Hard

While hard work matters so does smart adaptable programming, Whether you're a tactical athlete, training for a scholarship, or a weekend warrior BSS Conjugate will make you more muscular, more athletic, and most importantly stronger both mentally and physi

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BSS Conjugate