Conjugate Athletics: Wave 4
Aesthetic Athletes
Strength & Conditioning, Power Sports , Football , Wrestling, Rugby, Track & Field, PowerliftingWave 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.
Pillar Prep
A
Lower Body Pillar Prep
Foam Roll: Full Back, Hip, Groin, Glutes LAX BALL: Lats, Quads, Hip Flexor Mobility: Banded Ankle Mobilization
B1
Single Leg Depth Squat
2 x 6
B2
Half-Kneeling Spinal Engine Lateral Bend
2 x 8
B3
Tidal Tank Split Squat Multi-Planer Toe Taps
2 x 5
C1
FFE Front Rack Split Squat
3 x 6
C2
FFE Deep Tier Plyo
3 x 10
C3
RFE Rotational Split Squat
3 x 5
C4
RFE Deep Tier Plyo
3 x 10
D1
Isometric Hold Back Squats
3 x 3 @ 50, 60, 70 %
D2
Med ball Depth Drop Jump Rebound
3 x 3
E1
Clean Pull (from PWR)
2 x 4
E2
Hang Power Clean
2 x 3
E3
Block Power Clean (High Blocks)
2 x 2
F1
Back Squat
5, 5, 3, 3
F2
FRC: Deep Squat Supine Lift-OFF's
3 x 4 @ 5
G1
Back Squat
3 x 1 @ MAX lb
G2
Box Jump
3 x 2
H1
Good Morning
3 x 6
H2
Dynamic Pigeon to QHF Stretch
3 x 4
I1
Cable Reverse Squat
3 x 10
I2
Adductor Side Plank (Copenhagen)
3 x 20
J1
Leg Extension
3 x 10
J2
FRC: 90/90 PAILS / RAILS
3 x 3 @ 10
K
Anterior Step Down
3 x 30
L
Versa Climber
6 x 100
Recovery
M
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
Pillar Prep
A
Upper Body Pillar Prep
Foam Roll: T-Spine, Lats, Pec Major LAX Ball: Traps, Pec Minor, Triceps Mobility + Scap Activation: Banded Shoulder Mobility
Shoulder Hanging Period
B
Perform each hanging variant for the prescribed timeframe. Accumulate a total of 3 minutes spent hanging. Hollow Bent Knee Hold x 30 seconds Hanging Hip Touches x 10 reps ea. Single Arm Passive Hang x 30 seconds ea.
C1
Slider Archer Push-Up's
2 x 6
C2
Slider Body Saw
2 x 10
D1
TRX JM Press
3 x 6 @ 5
D2
KBBU Windmill
3 x 3
E1
Overhead Strict Press
2 x 5
E2
Jerk Dip
2 x 4
E3
Power Jerk + Split Jerk Complex
3 x 1
F1
Football Bar Bench Press
5, 5, 4, 4
F2
Half-Kneeling Thoracic Wall Rotations
3 x 5
G1
Football Bar Bench Press
3 x 1 @ MAX lb
G2
Depth Plyo Push-Up
3 x 5
H1
Yates Row
3 x 5
H2
Weighted Dips (Isometric Pause's)
3 x 6
I1
Tall Plank Sandbag Pull Through's
3 x 6
I2
Seated Pike Leg Lifts
3 x 10
I3
2-KB Hi-Low Carry (Overhead)
3 x 20
J1
Single Arm DB Row
3 x 15
J2
DB Incline Fly
3 x 15
J3
Prone Incline OH Press
1 x 100
J4
Seated DB Lateral Raises
1 x 100
Conditioning
K
Anaerobic Lactic
Perform each exercise with a work interval of: 20s, followed by a prescribed rest interval for each exercise. Skin The Cat Paralette Pushup Slider Pike-Ups Rest: 90s 4 rounds
L
Superband Shoulder Mobility (Kelly Starrett)
1 x 5:00
A
Stick Mobility: Slap Shot Drill
1 x 5 @ 20
B1
Belt Squat Marching
3 x 2:00
B2
Hanging Mini Band PSOAS March
3 x 45
B3
Jump Rope
3 x 2:00
B4
DB Bicep Curls
3 x 45
C1
Chin-Up
3 x MAX
C2
Exercise Band Bicep Curls
3 x 25
C3
Leg Extension
3 x 25
C4
Banded Tricep Extension
3 x 25
D
FRC: 90/90 PAILS / RAILS
2 x 3 @ 10
Pillar Prep
A
Lower Body Training Prep (Dynamic)
Foam Roll: Full Back, Hip, Glutes, Groin LAX BALL: Calves, Quads, Glute/Ham Tie-In Mobility: Superband Assisted Primal Squat
B1
Banded Hip Airplane
2 x 5
B2
Spring Ankle Position #2 (Level 2 Load: DB)
2 x 30
B3
Tidal Tank Split Squat Multi-Planer Toe Taps
2 x 5
C1
Isometric Pistol Squat Hold (Heels Elevated)
2 x 2 @ 5
C2
Deep Tier Squat Plyo
2 x 20
D1
Overcoming Isometric BB Split Squat
3 x 2 @ 5
D2
Split Squat Box Jump
3 x 3
E
Wide Stance Banded Box Squat
8 x 2 @ 75 %
F
Banded Barbell Split Squat
6 x 2 @ 75 %
G1
RFE Barbell Split Squat
2 x 3 @ 80 %
G2
Switching Split Squat Jumps
2 x 5
G3
DB Alternating Split Squat Jumps
2 x 4 @ 30 %
G4
Band Assisted Split Squat Jumps
2 x 5
H1
Tall Kneeling Hip Mobility Box Steps
3 x 5
H2
Base Rotational-Propulsive Rope LIFT
3 x 10
H3
Bridging Mini Band PSOAS March
3 x 10
I1
Hamstring Razor Curls
3, 2 @ 5
I2
Active Hamstring Stretch
2 x 10
J1
Single Leg Depth Squat
2 x 4 @ 3
J2
Band Assisted SL Jumps
2 x 5
K1
Hanging Gliding Hamstring Curl
2 x 5
K2
Reclining Hip Flexor Lower
2 x 5
ATP-PC ESD
L
ALactic ESD (ATP - PC)
Lateral Bench Power Step-Ups: wk 1: 6 rounds @ 12 reps w/ 90s Recovery wk 2: 7 rounds @ 10 reps w/ 75s Recovery wk 3: 8 rounds @ 8 reps w/ 60s Recovery
M
Legs Up The Wall Flexibility Routine
1 x 10:00
Pillar Prep
A
Upper Body Pillar Prep
Foam Roll: T-Spine, Lats, Pec Major LAX Ball: Traps, Pec Minor, Triceps Mobility: T-Spine Mobility Ninja Flow
Movement Prep
B
Upper Body Movement Prep
Complete the upper body movement prep circuit in the order that it is prescribed. Half-Kneeling Superband Shoulder Packing x10 ea. KBBU 1/2 TGU x3 ea. Tall Plank Shoulder Raises x6 ea.
C1
KBBU Single Arm Floor Press
3 x 10
C2
Scapular Push Up
3 x 15
D1
Overcoming Isometric Bench Press
3 x 3 @ 5
D2
Banded Pin Press
3 x 6
E
Banded Football Bar Bench Press
8 x 3 @ 75 %
F
Clean Pull Under
6 x 3 @ 75 %
G1
Sternum Chin-Up
2 x 3 @ 85 %
G2
Supine Med Ball Chest Pass
2 x 6
G3
KB Snatch
2 x 3
G4
Band Assisted Feet Elevated Plyo Push-Up
2 x 6
H1
Tall Plank Med ball Switch Catches
3 x 6
H2
Foam Roller Wall Slides
3 x 10
H3
Med Ball Figure 8's
3 x 10
I1
TRX Tricep Extension
4 x 4
I2
Front Lever (Static Tuck)
20, 20, 15, 15
J1
Landmine Lateral Raise
4 x 12
J2
Prone Snow Devils
4 x 25
J3
Lying Cable Face Pull
4 x 25
K
Lying Banded Face Pull
3 x 25
Lactic Tolerance ESD
L
Anaerobic Lactic
Perform the circuit with a continuous work interval (no deliberate rest intervals). Minimal rest in-between exercises while transitioning. Close Grip Pushups (amrap) Close Grip Lat Pulldown (amrap) Superman Plank Hold (45s) 3 Rounds for conditioning
M
Stick Mobility: Slap Shot Drill
1 x 1 @ 5:00
A
Superband Shoulder Mobility (Prehab Guys)
1 x 5:00
B1
Seated Scap Row
3 x 15
B2
Hand Release Push-Up
3 x 15
B3
Prone DB Cuban Press (floor)
3 x 15
C1
Hanging L-Hang Hold
5 x 30
C2
Seated DB High Pull
15, 12, 10, 8, 6
C3
Incline DB Bicep Curls + Wrist Twists
5 x MAX
Block C: Elbow Restoration
D
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
E1
Kneeling T-Spine Extension Stretch
1 x 5 @ 5
E2
Prone Scorpion
1 x 5 @ 5
John Fasulo
M.S., CSCS, USAW, USATF, EXOS, FRC 10-years of coaching experience, 20 years of training experience for sports/event-prep.
The back squat is a training movement transcending all sports training. A big squat equals big power, and this isometric training wave dials in your strength, stability, and control with one of our king lifts in athletic development.
Get Conjugate Athletics: Wave 4
John Fasulo
Wave PR: #425 Back Squat 1RM
Verified Athlete"Typically my least strongest lift without training it frequently, however when I dedicate time to isometric back squat pauses, and squatting against bands, I always add some #'s to my PR and my knees feel great while doing it. Equally preventive for cranky knees, and performance boosting!"
