Conjugate Athletics: Wave 6

Aesthetic Athletes

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

Coach

John Fasulo

Wave 6 of the Conjugate Athletics series is the final GPP phase phase in our annual triphasic outline, shifting the focus back to lower push movements while maintaining a concentric triphasic training emphasis. This cycle strategically implements squatting and benching from pins, eliminating the eccentric wind-up to concentrate solely on pure concentric strength expression. By minimizing eccentric stress, Wave 6 is perfect for pre-competitive training phases, refining neural drive in primary movement patterns and preparing athletes for peak explosive performance. Wave 6 is ideal for athletes seeking to optimize their strength and performance in the lead-up to competition, offering a disciplined and targeted approach in the final GPP period of the annual conjugate athletics training model.

$150

Get Conjugate Athletics: Wave 6

Max Effort Sessions

Monday & Tuesday

Dynamic Effort Sessions

Friday & Saturday

Accessory Sessions

Wednesday (OLY or VBT) + Thursday & Friday's (Bodybuilding)

Concentric Training

Triphasic principles are applied throughout the program, emphasizing concentric strength with the primary movements.

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

In-App Messanger

Message me with any questions & let me know how your sessions are going.

Programming 7 days per week

Full 28 day cycle designed to peak your Deadlift and Bench Press 1RM's.

Exercise Video Guidance

All exercise prescriptions come with video demonstrations.

Detailed, Expert instruction

Each session is carefully constructed to provide you with the most optimal training sessions for strength, speed, and power.

Online Training Partners

Push yourself & hold yourself accountable with a team of online training partners.

Digital Training Log

Clean & simple training app providing a training log, exercise demo's, and access to your coaches.

Equipment

Required

Power Rack

Recommended

Safety Straps

Sample Week

Week 1 of 4-week program

Sunday

ME|LB: Pin Front Squat (6.1)

Pillar Prep

Lower Body Pillar Prep

Foam Roll: Full Back, Glutes/Hips, Groin LAX BALL: Lats, Calves, Quads Mobility: Deep Squat Med Ball T-Spine Extension

Front Rack Skater Squat

2 x 5

Sternum Chin-Up

2 x 8

Swiss Ball SL Dynamic Hip Flexion

2 x 6

Single Leg Squat to Bench (b/w)

3 x 6

Kneeling Jump - SL Landing

3 x 2

1-Arm KB (Ipsilateral) Reverse Lunge

3 x 5

Med ball Depth Drop Jump Rebound

3 x 4

1 1/4 Front Squat

3 x 3 @ 50, 60, 70 %

Penultimate Box Jump

3 x 3

Clean Pull Under

2 x 4

Block Power Clean (High Blocks)

2 x 3

Hang Squat Clean

2 x 2

Anderson Front Squats

5, 5, 3, 3

FRC: Standing Hip CAR's

3 x 4

Anderson Squat

3 x 1 @ MAX lb

Max Effort Vertical Jump

3 x 2

KB Goblet Lateral Box Squat

3 x 6

Seated Good Morning

3 x 8

Cable Reverse Squat

3 x 10

Adductor Side Plank (Copenhagen)

3 x 20

Single Leg Depth Squat

3 x 6

FRC: 90/90 Half-90 Block HOVER's

3 x 4

GHD Single Leg Back Extension

3 x 8

Versa Climber

6 x 150

Recovery

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

Monday

ME|UB: BB Pin Press (6.1)

Pillar Prep

Upper Body Pillar Prep

Foam Roll: T-Spine, Lats, Pec Major LAX Ball: Scaps, Rotator Cuff, Triceps Mobility + Scap Activation: Banded Shoulder Mobility

Shoulder Hanging Period

Perform each hanging variant for the prescribed timeframe. Accumulate a total of 3 minutes spent hanging. Single Arm Scap Pulls (x30s ea.) Single Arm Rotations (x30s ea.) Single Arm Passive Hang (x30s ea.)

Band Resisted Plyo Push-Up

2 x 6

Deadball Slam

2 x 8

DB Floor Press

3 x 8

KB Arm Bar

3 x 20

BTN Power Jerks

2 x 5

2 Push Jerk + Split Jerk Complex

2 x 2

Hang Clean + Power Jerk

3, 3, 2

Board Press (3")

5, 5, 3, 3

Prone Snow Devils

3 x 8

Barbell Pin Press

3 x 1 @ MAX lb

Supine Med Ball Chest Pass

3 x 6

Weighted Chin Ups

3 x 6

Chin-Up

3 x 6

Band Assisted Pull-Up

3 x 6

Band Assisted Eccentric Pull-Up

3 x 2 @ 10

Quadruped Sandbag Pull Through's

3 x 6

Parallette L-Sit Hold

3 x 20

Suitcase Carry

3 x 20

Incline DB Bench Press (Alt. @ Top)

3 x 6

1-Arm DB Row

3 x 10

Close Grip Lat Pulldown

3 x 15

Anaerobic ESD

Anaerobic Lactic

Perform each exercise with a work interval of: 30s (1:3 ratio), followed by a rest interval for each exercise of: 90s (3:1 ratio). Bradford Press Slider Body Saws DB Renegade Rows 4 rounds

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Tuesday

RE|W6: Posterior Chain

Stick Mobility: Bow & Arrow

2 x 5 @ 15

FRC: 90/90 Base Hip Switches

2 x 10

Reverse Hyper

4 x 12

KB Gorilla Rows

4 x 12

Swiss Ball Hamstring Curl

4 x 12

TRX Row to Hamstring Curl

4 x 8

TRX JM Press

4 x 12

TRX Y Deltoid Fly

4 x 12

TRX Row

4 x 12

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

FRC: Supine Hamstring PAILS / RAILS

2 x 3 @ 10

Thursday

DE|LB: SSB Box Squat (6.1)

Pillar Prep

Lower Body Pillar Prep

Foam Roll: Back, Hip, Glutes, Groin LAX Ball: Lats, Calves, Quads Mobility: Deep Squat Medball Thoracic Extension

Landmine Sissy Squat

2 x 5

Spring Ankle Position #3 (Level 2 Load: DB)

2 x 30

RFE Continuous Hurdle Hop Overs

2 x 20

Pistol Squat (Heels Elevated)

2 x 3

Landmine Lateral Reverse Lunge

2 x 8

SSB Hatfield Split Squat + Heel Raise (Eccentric)

3 x 3 @ _ , _ , 75 lb

SL Depth Jump to SL Box Jump

3 x 3

Banded SSB Box Squat

8 x 2 @ 75 %

SSB Good Morning (Front Banded)

6 x 2 @ 75 %

RFE SSB Hatfield Split Squat

2 x 3 @ 85 %

Split Squat Speed Step-Up

2 x 3

RFE Oscillatory Split Squats

2 x 4 @ 3

Band Assisted Split Squat Jumps

2 x 5

Single Leg Pallof Press

3 x 8

Depth Reactive A-Skips

3 x 8

Side Plank Mini Band PSOAS March

3 x 8

Hamstring Razor Curls

2 x 4

FRC: Supine Hamstring PAILS / RAILS

2 x 3 @ 10

TRX Assisted Cossack Squat

2 x 6

TRX Figure 4 Squat

2 x 5

Belt Squat Good Morning

3 x 10

AFSM: Supine Hamstring Tantrums

3 x 15

ATP-PC ESD

ALactic ESD (ATP - PC)

Belt Squat Marching @ 50% Max Back Squat wk 1: 6 rounds @ 30s w/ 90s Recovery wk 2: 7 rounds @ 25s w/ 75s Recovery wk 3: 8 rounds @ 20s w/ 60s Recovery

Legs Up The Wall Flexibility Routine

1 x 10:00

Friday

DE|UB: Banded Pin Press (6.1)

Pillar Prep

Upper Body Pillar Prep

Foam Roll: T-Spine, Lats, Pec Major LAX Ball: Scaps, Rotator Cuff, Triceps Mobility + Scap Activation: Banded Shoulder Mobility

Movement Prep

Upper Body Movement Prep

Complete the upper body movement prep circuit in the order that it is prescribed. FRC Swimmers (x5) Half Kneeling KB Snatch to Windmill (x5 ea.) Scap Pushup + Shoulder Raise (x5 ea.) Repeat if desired.

Band Resisted Push-up

3 x 10

KBBU Split Stance Static Hold

3 x 30

Bench Press Throws

3 x 4 @ _ , _ , 75 %

Hand Release Plyo Push-up

3 x 6

Banded Pin Press

8 x 3 @ 75 %

Banded Pendlay Row

6 x 3 @ 75 %

DB Floor Press

2 x 3 @ _ , 85 %

Supine Med Ball Chest Pass

2 x 4

Depth Plyo Push-Up

2 x 3

Band Assisted Plyo Push-Up

2 x 5

Base Rotational-Propulsive Rope LIFT

3 x 10

Half-Kneeling Stability Bar Pallof Press & Raise

3 x 8

KBBU Side Plank Arm Bar

3 x 20

Weighted Dips

3 x 6

Dip

3 x 6

Band Assisted Dips

3 x 6

Dips (Eccentric Lowering)

3 x 1 @ 10

Yates Row

4 x 10

TRX Y Deltoid Fly

4 x 10

Standing Plate OH Raise

4 x 10

Lactic Tolerance ESD

Anaerobic Lactic

Perform the circuit with a continuous work interval (no deliberate rest intervals). Minimal rest in-between exercises while transitioning. CHAOS BB Bench Press (amrap) Cable Face Pull (amrap) TRX Horizontal Row (amrap) 3 Rounds for conditioning

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Saturday

RE|W6: Upper Body

Movement Prep

FB Pillar Prep (Bodybuilding)

Foam Roll: Back, T-Spine, Lats, Pecs Mini Band Shoulder External Rotations 3x30s Banded Shoulder Circles 3x20 Ab Wheel 3x10

Bent Over Row

4 x 10

TRX Inverted Row

4 x 12

TRX Rear Delt Fly's