BSS Conjugate
Brickhouse Strength Systems
Functional Fitness, Strength & Conditioning, First Responders, Field Sports, Football , Basketball, BaseballCalling 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.
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
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
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
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
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
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
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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