Conjugate Athletics: Wave 5

Aesthetic Athletes

Strength & Conditioning, Power Sports , Football , Wrestling, Rugby, Track & Field, Powerlifting
Coach
John Fasulo

Wave 5 of the Conjugate Athletics series represents a critical transition, embracing a concentric triphasic focus with an emphasis on lower pull movements. This cycle is aligned with traditional powerlifting methodologies, featuring the bench press and barbell deadlift as its foundational movements. These classic lifts are strategically chosen to maximize raw strength and power, forming the core of this cycle. When combined with dynamic effort training, the cycle becomes a powerful catalyst for enhancing posterior chain strength and power. This 4-week cycle upholds the disciplined structure characteristic of the series, following a three-week wave loading periodization and culminating in a comprehensive exit-testing week. This phase is integral for athletes seeking to significantly advance their powerlifting capabilities, with a specific focus on developing robust posterior chain dynamics.

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Max Effort Sessions
Monday & Tuesday
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Dynamic Effort Sessions
Friday & Saturday
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Accessory Sessions
Wednesday (OLY or VBT) + Thursday & Friday's (Bodybuilding)
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Concentric Training
Triphasic principles are applied throughout the program, emphasizing concentric strength with the primary movements.
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Full 4-Week Cycle
3 weeks of linear progression, plus an additional exit-testing week to gauge your progress with the wave's key performance indicators.
Features
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In-App Messanger
Message me with any questions & let me know how your sessions are going.
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Programming 7 days per week
Full 28 day cycle designed to peak your Deadlift and Bench Press 1RM's.
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Exercise Video Guidance
All exercise prescriptions come with video demonstrations.
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Detailed, Expert instruction
Each session is carefully constructed to provide you with the most optimal training sessions for strength, speed, and power.
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Online Training Partners
Push yourself & hold yourself accountable with a team of online training partners.
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Digital Training Log
Clean & simple training app providing a training log, exercise demo's, and access to your coaches.
Equipment
Required
Deadlift Platform
Recommended
Bumper Plates
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Sample Week
Week 1 of 4-week program
Sunday
ME|LB: Deadlift (5.1) 

Pillar Prep

A

Lower Body Pillar Prep

Spend 10-15 minutes on soft-tissue work and joint mobilization. Start with SMR in the listed areas, then move on to active release trigger point work. After addressing all listed soft-tissue areas in pillar prep, begin your movement prep with mobilization & activation. Foam Roll: Full Back, Glutes/Hips, Calves LAX BALL: Lats, Piriformis, Hamstrings Mobility: Cal Poly Hip Flow x1 Hip Activation: Deep Squat PAILS/RAILS - 10s ea. x3-5

B1

Static Single Leg Glute Bridge

2 x 20

B2

Tactical Frog's (Hip Internal Rotation)

2 x 5

B3

Russian KB Swing

2 x 25

C1

Alternating Pistol Rollup

2 x 3

C2

BB Kneeling Jump

3 x 2

C3

Seated Box Jumps

3 x 3

C4

Depth Drop to Box Jump

3 x 2

D1

Deficit Deadlift

3 x 3 @ 50, 60, 70 %

D2

Swiss Ball Tall Kneeling (Reactive - Closed)

3 x 30

E1

Deadlift

5, 5, 3, 3

E2

Deadlift

3 x 1 @ MAX lb

E3

RDL

1 x MAX @ 80 %

F1

Block Clean Pull

4, 4, 2

F2

Hang Clean + Front Squat

3 x 2

F3

Power Clean + Hang Clean

3 x 2

G1

Box Squat

4 x 6

G2

Seated Good Morning

4 x 6

H1

FRC: Quadruped Hip Internal Rotation LIFT-OFF's

3 x 3 @ 5

H2

GHD Sit-Up

3 x 10

I

2-KB Front Rack Slider Reverse Lunge

3 x 10

J

Slider Hamstring Curls

3 x 15

Conditioning

K

Timed Intervals

Perform each exercise for 20 seconds of work (ON) followed by 40 seconds of rest (OFF) Reverse Hyper 4-Way Deadbugs KB Swings Perform 3 Rounds

L

Legs Up The Wall Flexibility Routine

1 x 5:00

Monday
ME|UB: Bench Press (5.1)

Pillar Prep

A

Upper Body Pillar Prep

Spend 10-15 minutes on soft-tissue work and joint mobilization. Start with SMR in the listed areas, then move on to active release trigger point work. After addressing all listed soft-tissue areas in pillar prep, begin your movement prep with mobilization & activation. Foam Roll: T-Spine, Lats, Pec Major LAX Ball: Triceps, Pec Minor, Traps Mobility + Scap Activation: Banded Shoulder Mobility

Movement Prep (Progression #3)

B

Single Arm Scap Pulls x5 reps ea. Single Arm Rotations x3 rotations ea. Single Arm Passive Hang x30 seconds ea. Final Set: 60-second bar hold, performing all 3 variants without dropping from the bar.

C1

Sled Throws

2 x 6

C2

Deadball Slam

2 x 8

D1

1.5 Rep Bench Press

3 x 3 @ 50, 60, 70 %

D2

Bench Press

5, 5, 3, 3

D3

Slingshot Bench Press

3 x 1 @ MAX lb

D4

Bench Press

1 x MAX @ 75 %

E1

Push Press + Push Jerk + Split Jerk

3 x 2

E2

Hang Clean + Power Jerk

3 x 3

E3

Power Clean + Power Jerk

3 x 2

F1

Weighted Chin Ups

2 x 6

F2

Chin-Up

2 x MAX

F3

Weighted Dips

2 x 6

F4

Push-Up

2 x MAX

G1

Marching Suitcase Carry

3 x 10

G2

Seated Leg Lifts

3 x 10

H1

Lat Pulldown

3 x 10

H2

Slider Archer Push-Up's

3 x 5

I1

Prone Incline DB "Y" Raise

1 x 100

I2

Seated DB Lateral Raises

1 x 50

J

Woodway Curve Sprinting

3 x 400

K

Superband Shoulder Mobility (Prehab Guys)

1 x 5:00

Tuesday
OLY RXE 5.1 (Split Clean & Jerk)

Pillar Prep

A

Full Body Pillar Prep

Spend 10-15 minutes on soft-tissue work and joint mobilization. Start with SMR in the listed areas, then move on to active release trigger point work. After addressing all listed soft-tissue areas in pillar prep, begin your movement prep with mobilization & activation. Foam Roll: T-Spine, Glute/Hip, Groin, Lats Trigger Point: Calf, Piriformis, IT-Band, Lats Mobility: Full Body OLY Warmup Correctives: (Athlete Specific)

B1

Stick Mobility: Slap Shot Drill

2 x 4 @ 15

B2

Yoga Pose: "Wheel Pose"

2 x 1 @ 60

B3

Bent Over Windmill

2 x 5

OLY: Active Dynamic Warmup

C

OLY: BB Warmup (Clean Series #3)

Perform the circuit as your OLY technique primer + ADW. Clean Pull Under x5 reps Heavy KB Swing x 5 reps BB Sots Press x 5 reps Keep the barbell weight the same for the clean pull under's and the sots press for each round. Perform 2 rounds.

D1

Banded Paused Front Squats

3 x 4

D2

Depth Drop to Box Jump

3 x 4

E1

Banded Hang Cleans

3 x 4

E2

DB Continuous Vertical Jumps

3 x 6

F

Split Clean Switch Split Jerk Complex

10 x 2 @ 60, _ , _ , _ , _ , _ , _ , _ , _ , 80 %

G1

Dragon Flags (Band Assisted)

2 x 8

G2

TRX Straddle Up to Handstand Press

2 x 8

G3

Hanging "Around The World" Leg Raises

2 x 5

G4

Hollow Body Flutter Kicks

2 x 30

H1

Reverse Hyper

3 x 10 @ 40 %

H2

Standing Banded Ab Crunches

3 x 20

Energy Systems Development

I

Elizabeth

For time: 21-15-9 reps Clean 135/95# Ring Dips

Recovery

J

Lower Body Flexibility Flow (5 Minutes)

x30-45 seconds each stretch: 1. Deep Primal Squat 2. Pigeon Stretch 3. Updog to Downdog 4. World's Greatest Stretch 5. Cossack Squat 6. Side Splits 7. Side Splits Front Rocking 8. Frog Stretch 9. Frog Stretch Deep Rocking 10. Alternating Hip Flexor Stretch

Wednesday
(W5) Accessory: Upper Back

A1

Superband Shoulder Mobility (Prehab Guys)

1 x 5:00

A2

Prone Overhead Dowel Isometric Hold

2 x 30

B1

Hang Snatch High Pull

6 x 6

B2

BB Bradford Press

6 x 6

B3

Bent Over Row

6 x 6

C1

Snatch Grip Rack Pulls

3 x 6

C2

Chin-Up

3 x MAX

C3

Banded High Bicep Curls

3 x 30

ESD Circuit

D

Timed Intervals

Perform each exercise for 30 seconds of work (ON) followed by 30 seconds of rest (OFF). Perform for rounds. Seated Plate OH Raise (30 ON / 30 OFF) Seated DB Bicep Curls (30 ON / 30 OFF) Superband Lateral Raises (30 ON / 30 OFF) Superband Pull-Aparts (30 ON / 30 OFF) x3-5 Rounds.

E

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Thursday
DE|LB: Banded BB Deadlift (5.1)

Pillar Prep + Movement Prep

A

Lower Body Pillar Prep

Spend 10-15 minutes on soft-tissue work and joint mobilization. Start with SMR in the listed areas, then move on to active release trigger point work. After addressing all listed soft-tissue areas in pillar prep, begin your movement prep with mobilization & activation. Foam Roll: Full Back, Glutes/Hips, Calves LAX BALL: Lats, Quads, Hamstrings Mobility: Slantboard BB Jefferson Curl Hip Activation: SLDL Hip CAR's Repetition: KB Swings

B1

Stick Mobility: SLDL Lift-Off's

2 x 5

B2

Spring Ankle Position #3 (Level 1 Load: BW)

2 x 30

B3

Continuous Heiden Jumps

2 x 8

C1

GHD Back Extension ISO Hold + Rotations

2 x 5

C2

Bodyweight Skater Squat

2 x 5

D1

Deficit Deadlift

3 x 4 @ _ , _ , 80 %

D2

Broad Jumps

3 x 4

E

Banded BB Deadlift

10 x 2 @ 75 %

F1

Banded Rack Pulls

2 x 3 @ 85 %

F2

Hurdle Jumps

2 x 4

F3

Russian KB Swing

2 x 6

F4

Band Assisted Good Morning Jumps

2 x 4

G1

Tidal Tank Single Leg Snatch

3 x 4

G2

SLDL Rotational Med Ball Throws

3 x 10

G3

Hanging PSOAS March

3 x 10

H1

Band Assisted Glute-Ham Raise

2 x 6

H2

FRC: Supine Hamstring PAILS / RAILS

3 x 3 @ 10

I1

2-KB SLDL (Superband Posture Assist)

2 x 6

I2

AFSM: Supine Hamstring Tantrums

2 x 15

J1

Reverse Hyper

3 x 15

J2

Swiss Ball SL Leg Curl

3 x 10

Energy Systems Development

K

Timed Intervals

Hang Cleans x3 Curve Sprints x10 seconds 2 minute Recovery Complete for 3-6 Rounds for conditioning.

L

Legs Up The Wall Flexibility Routine

1 x 10:00

Friday
DE|UB: Banded Bench Press (5.1)

Pillar Prep

A

Upper Body Pillar Prep

Spend 10-15 minutes on soft-tissue work and joint mobilization. Start with SMR in the listed areas, then move on to active release trigger point work. After addressing all listed soft-tissue areas in pillar prep, begin your movement prep with mobilization & activation. Foam Roll: T-Spine, Lats, Pec Major LAX Ball: Traps, Pec Minor, Triceps Mobility: Banded Shoulder Mobility

Movement Prep

B

Upper Body Movement Prep

A: KB Arm Bar x1 minute ea. B: Prone DB T-Press x20 reps C: KB Bent Press x5 ea. D: Scap Pushup + Shoulder Raise x5 ea. E: Parallette L-Sit to Press-Out x3-5 reps

C1

Floor Press

3 x 4 @ _ , _ , 85 %

C2

Band Assisted Plyo Push-Up

3 x 6

D

Banded Bench Press

10 x 3 @ 75 %

E1

Hang Clean High Pull

2 x 3 @ 85 %

E2

Deadball Slam

2 x 4

E3

Pendlay Row

2 x 4

E4

Band Assisted Front Lever

2 x 5

F1

Half-Kneeling Med Ball Chop

3 x 6

F2

Plank Single Arm Pulldown

3 x 8

F3

Resisted Bear Crawl

3 x 15

G1

Band Resisted Dips

3 x 6

G2

Band Resisted Chin-Ups

3 x 6

H1

Seated DB High Pull

3 x 12

H2

Seated Plate OH Raise

3 x 12

I

CHAOS BB Bench Press

3 x 15

Conditioning

J

Repeated Effort Circuit

Perform the exercises as a repeated effort circuit. Perform each exercise for max unbroken reps. When you reach failure, move onto the next exercise and repeat the process. Once you have completed the circuit, rest for 2-3 minutes and repeat for 2 or more rounds for conditioning. Seated DB Shoulder Press DB Tricep Extension Seated DB Lateral Raises TRX Reverse Flys

K

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Saturday
(W5) Accessory: Posterior Chain

A1

Superband Shoulder Mobility (Prehab Guys)

1 x 5:00

A2

Stick Mobility: Half-Kneeling Bow & Arrow

2 x 30

B1

Hang Clean

4 x 6

B2

Barbell Front Rack Reverse Lunge

4 x 3

B3

BTN Power Jerks

4 x 6

B4

Good Morning

4 x 6

C1

2-KB Deadstop SLDL

3 x 5

C2

1-Leg Bent Over DB Row

3 x 20

D1

Stick Mobility: Hip Airplanes

2 x 4

D2

Stick Mobility: Slap Shot Drill

2 x 60

Coach
coach-avatar John Fasulo

M.S., CSCS, USAW, USATF, EXOS, FRC 10-years of coaching experience, 20 years of training experience for sports/event-prep.

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Wave 5

The deadlift and bench press are powerlifting staples, and this cycle seamlessly combines athletic development into these strength staples for a cycle sure to supercharge your athletic pursuits!

Get Conjugate Athletics: Wave 5
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The Proof
verified-athlete-avatar John Fasulo

Wave PR: #535 Deadlift 1RM

Verified Athlete

"I find that the stronger you get, less is more, with regard to volume. You still need to hit your volume to progress, however i've found I stay far more functional and mobile if I emphasize my deadlift in conjunction with athletic development vs. solely focusing on powerlifting."

Conjugate Athletics: Wave 5