Conjugate Athletics: Wave 1

Aesthetic Athletes

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

Wave 1 of Conjugate Athletics is a specialized eccentric GPP wave, honing in on lower-pull primary movements. It features RDLs and DB bench press as its core max effort exercises, seamlessly integrated with dynamic effort sessions using bands to amplify explosive power. This meticulously structured 4-week cycle includes three weeks of wave loading periodization, culminating in an exit-testing week to measure your progress and gains.

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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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Eccentric Training Emphasis
Triphasic principles are applied throughout the program, emphasizing eccentric 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 RDL and DB Bench Press 1RM's.
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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
Power Rack
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Sample Week
Week 1 of 4-week program
Sunday
ME|LB: RDL (1.1)

Pillar Prep

A

Lower Body Pillar Prep

Foam Roll: Full Back, Glutes/Hips, Calves LAX BALL: Lats, Piriformis, Hamstrings Mobility: 90/90 Base Hip Opening Sequence

B1

Mini Band Quadruped Fire Hydrants

2 x 15

B2

FRC: SLDL Hip CAR's

2 x 4 @ 3

B3

Swiss Ball Pike Up to Reverse Rollout

2 x 8

C1

Static Glute Bridge

3 x 30

C2

Heiden Rebounds

3 x 3

C3

Vipr SLDL + Loaded Hip-Lock Reach

3 x 4

C4

Single Leg Broad Jump & Land

3 x 3

D1

Eccentric Isometric BB RDL

3 x 3 @ 50, 60, 70 %

D2

Kneeling Jump

3 x 4

E1

Hang Clean High Pull

2 x 4

E2

Hang Power Clean

2 x 3

E3

Hang Squat Clean

2 x 2

F1

Barbell RDL

5, 5, 3, 3

F2

FRC: Straight Leg Hip Flexor CAR's

3 x 4

G1

Barbell RDL

3 x 1 @ MAX lb

G2

Broad Jumps

3 x 2

H1

Single Leg Rack Pulls

3 x 6

H2

KB Goblet Cossack Squat

3 x 4

I1

Swiss Ball Plank Rollout

3 x 10

I2

Swiss Ball Plank Kick Through

3 x 5

J1

RFE SS 2-KB Front Rack

3 x 10

J2

Adductor Side Plank (ground)

3 x 15

K

Swiss Ball Hamstring Curl

1 x 100

L

Rowing

6 x 15 @ 120

M

Legs Up The Wall Flexibility Routine

1 x 1 @ 5:00

Monday
ME|UB: DB Bench (1.1)

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 Body Hold (x30s) Scapular Circles (x30s ea. direction) Single Arm Passive Hang (x30s ea. arm)

C1

Depth Drop Plyo Pushup

2 x 6

C2

Stick Mobility: Ninja Flow (Progression 4/5)

2 x 30

D1

Eccentric DB Bench Press

3 x 3 @ 50, 60, 70 %

D2

KB Bent Press

3 x 3

E1

Snatch Grip (BTN) OH Strict Press

2 x 5

E2

Push Press

2 x 4

E3

Power Clean + Power Jerk

3, 3, 2

F1

DB Bench Press

5, 5, 3, 3

F2

KB Arm Bar

3 x 30

G1

DB Bench Press

3 x 1

G2

Clapping Push-Up

3 x 6

H1

Chin-Up

3 x 6

H2

Dips (Eccentric Lowering)

3 x 6

I1

Deadbug KB Pullover

3 x 12

I2

Single Leg Pike Pulses

3 x 15

I3

Plate Pinch Grip Hold

3 x MAX

J1

Chest-Supported DB Row

3 x 15

J2

KBBU Single Arm Floor Press

3 x 10

J3

Band Pull-Apart

3 x 30

J4

Seated Superband Lateral Raise

3 x 30

Anaerobic ESD

K

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). Tactical KB Snatch Alternating KB Gorilla Row Pushup 4 rounds

L

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Tuesday
RE|W1: Upper Back

A

Superband Shoulder Mobility (Prehab Guys)

1 x 5:00

B1

Half-Kneeling Banded Face Pull to Y-Press

3 x 12

B2

Yates Row

3 x 10

B3

DB Shrug

3 x 12

B4

Standing Plate OH Raise

3 x 12

C1

Incline DB Bench Press

3 x 10

C2

DB Fly

3 x 15

C3

Barbell Bicep Curl

3 x 12

C4

Seated BB French Press

3 x 12

D1

Ab Wheel

3 x 10

D2

Hanging Knee Raise

3 x 15

D3

Incline BB Tricep Extension

3 x MAX

D4

Chest-Supported DB Row

3 x 12

E1

Stick Mobility: Monkey Hang

2 x 1:00

E2

Stick Mobility: T-Spine Slider Rotations

2 x 4

Thursday
DE|LB: Banded RDL (1.1)

Pillar Prep

A

Lower Body Pillar Prep

Foam Roll: Full Back, Glutes/Hips, Calves LAX BALL: Lats, Piriformis, Hamstrings Mobility: Slantboard Jefferson Curl

B1

SLDL + Medball OH Reach

2 x 4 @ 2

B2

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

2 x 30

B3

Pogo Ankle Hops

2 x 30

C1

RDL Drop Catch

3 x 6

C2

Mini Band Bird-Dog + KB Pull-Through's

3 x 5

D1

Eccentric Stiff Leg Deadlift

3 x 4 @ _ , _ , 70 %

D2

Russian KB Swing

3 x 10

E

Banded RDL (Platform)

10 x 2 @ 75 %

F

Banded Rack Pulls

8 x 2 @ 75 %

G1

SLDL (Contralateral Loading)

4 x 6

G2

SLDL Continuous Jumps

4 x 6

H1

Swiss Ball Tall Kneeling (Base)

3 x 60

H2

Full Kneeling Rotational Propulsive LIFT

3 x 10

H3

Supine PSOAS March (Hip Flexed)

3 x 10

I1

Glute-Ham Raise (Negatives Only)

2 x 4 @ 5

I2

TRX Hamstring Runner

2 x 5

J1

KB Goblet Lateral Box Squat

3 x 6

J2

RFE Oscillatory Split Squats

3 x 4 @ 5

K1

KB Goblet Slider Lateral Lunges

2 x 10

K2

Swiss Ball SL Leg Curl

2 x 25

ATP-PC ESD

L

ALactic ESD (ATP - PC)

Heavy Sled Push: 10s (1:9 Ratio) Recovery: 90s (9:1 Ratio wk 1: 6 rounds wk 2: 7 rounds wk 3: 8 rounds

M

Legs Up The Wall Flexibility Routine

1 x 1 @ 5:00

Friday
DE|UB: Banded DB Bench (1.1)

Pillar Prep

A

Upper Body Pillar Prep

Foam Roll: T-Spine, Lats, Pec Major LAX Ball: Traps, Pec Minor, Triceps Mobility: Banded Shoulder Mobilizations

Movement Prep

B

Upper Body Movement Prep

Complete the upper body movement prep circuit in the order that it is prescribed. Prone DB Snow Devils (x15) Half-Kneeling KBBU Windmill (x6 ea.) Mini Band Shoulder Ext. Rotation (x20) Repeat if desired.

C1

Sternum Chin-Up

3 x 6

C2

Inverted Single Arm Row & Reach

3 x 5

D1

Eccentric DB Bench Press

3 x 4 @ _ , _ , 70 %

D2

Supine Med Ball Chest Pass

3 x 6

E

Banded DB Bench Press

10 x 3 @ 75 %

F

Hang Clean High Pull

8 x 3 @ 75 %

G1

Eccentric Chin-Ups

4 x 6

G2

Dips (Eccentric Lowering)

4 x 6

H1

Tall Kneeling Rotational MB Throws

3 x 10

H2

Base Rotational-Stability CHOP

3 x 10

H3

Tall Plank KB Pull Through

3 x 8

I1

Seated Chest Press

2 x 12

I2

Lat Pulldown

2 x 12

J1

1-Arm DB Row

3 x 15

J2

Prone Incline DB Front Raise

3 x 25

J3

DB Floor Press

3 x 15

J4

Seated Superband Lateral Raise

3 x 25

Lactic Tolerance ESD

K

Anaerobic Lactic

Perform the circuit with a continuous work interval (no deliberate rest intervals). Minimal rest in-between exercises while transitioning. Superband Pushup (amrap) Lat Pulldown (amrap) DB Farmers Carry (2 min) 3 Rounds for conditioning

L

Superband Shoulder Mobility (Kelly Starrett)

1 x 1 @ 5:00

Saturday
RE|W1: Upper Back

A

Superband Shoulder Mobility (Prehab Guys)

1 x 5:00

B1

Half-Kneeling Banded Face Pull to Y-Press

3 x 12

B2

Yates Row

3 x 10

B3

DB Shrug

3 x 12

B4

Standing Plate OH Raise

3 x 12

C1

Incline DB Bench Press

3 x 10

C2

DB Fly

3 x 15

C3

Barbell Bicep Curl

3 x 12

C4

Seated BB French Press

3 x 12

D1

Ab Wheel

3 x 10

D2

Hanging Knee Raise

3 x 15

D3

Incline BB Tricep Extension

3 x MAX

D4

Chest-Supported DB Row

3 x 12

E1

Stick Mobility: Monkey Hang

2 x 1:00

E2

Stick Mobility: T-Spine Slider Rotations

2 x 4

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 1

RDL's are not the sexiest Max Effort lift, but take the time to develop your strict hinge and watch your numbers skyrocket with the traditional power lifts as well as the olympic lifts.

Get Conjugate Athletics: Wave 1
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The Proof
verified-athlete-avatar John Fasulo

Wave PR: #405 RDL 1RM

Verified Athlete

"My lifetime PR with this program is a #405 strict hinge Romanian Deadlift. I've used this training wave countless times as a fundamental GPP training period for sports performance and weight training."

Conjugate Athletics: Wave 1