Conjugate Athletics: Wave 2

Aesthetic Athletes

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

Coach

John Fasulo

Wave 2 of Conjugate Athletics marks a strategic progression, pivoting to a squat-centric primary movement pattern. Continuing in the eccentric GPP phase, this cycle spotlights front squats and close grip bench press as its key max effort exercises. Complementing these are dynamic effort sessions, where movements are intensified with bands to foster explosive power. This rigorously designed 4-week cycle follows a three-week wave loading periodization, culminating in a decisive exit-testing week to measure your advancements and achievements.

$99

Get Conjugate Athletics: Wave 2

Max Effort Session

Monday & Tuesday

Dynamic Effort Sessions

Friday & Saturday

Accessory Sessions

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

Eccentric Training

Triphasic principles are applied throughout the program, emphasizing eccentric 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 RDL and DB 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

Bumper Plates

Sample Week

Week 1 of 4-week program

Sunday

ME|LB: Front Squat (2.1)

Pillar Prep

Lower Body Pillar Prep

Foam Roll: Back, Glutes, Groin LAX BALL: Quads, Hip-Flexor, T-Spine Mobility: Banded Lateral Hip Mobilization

Slider SL Squat 3-Way Reach

2 x 4

Side Plank Mini Band Clamshell (Static)

2 x 10 @ 2

Prone Hip CAR's (LAX)

2 x 4

Banded Hip Airplane

3 x 4

Single Leg Lateral Box Drop

3 x 3

TRX Reverse Lunge

3 x 6

Single Leg Box Jump

3 x 3

Zombie Squats

3 x 3 @ 50, 60, 70 %

Med ball Depth Drop Jump Rebound

3 x 3

Clean Start + Clean Lift Off

2 x 3

Segment Clean (Pause Clean)

3 x 3

Power Clean

3 x 3

Front Squat

5, 5, 3, 3

FRC: 90/90 External Rotation LIFT-OFF's

3 x 4 @ 3

Front Rack Box Squat

3 x 1 @ MAX lb

Depth Drop To Hurdle Jump + Stick

3 x 2

Belt Squat Good Morning

3 x 6

Stick Mobility: Dunphy Squat

3 x 5

TRX Body Saw (Level 3)

3 x 10

Swiss Ball Side Plank

3 x 25

Eccentric Chin-Ups

3 x 8 @ 4

FRC: 90/90 Base Hip Switches

3 x 5

Leg Extension

3 x 25

Versa Climber

6 x 50

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 Scorpian 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: Close Grip Bench (2.1)

Pillar Prep

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

Perform each hanging variant for the prescribed timeframe. Accumulate a total of 3 minutes spent hanging. Hollow Body Hold (x30s) Scapular Depression (x30s) Single Arm Rotations (x3 ea.)

Incline Plyo Push-Up (Close Grip)

2 x 6

Scorpion

3 x 5 @ 3

KB Overhead Press

3 x 4

KB 1/2 TGU

3 x 3

Push Press

3 x 4

BTN Power Jerks

3 x 3

BTN Split Jerk

3 x 3

Close Grip Bench Press

5, 5, 3, 3

Side Lying Banded Thoracic Rotation

3 x 8

Pause Bench Press

3 x 1 @ MAX lb

Band Resisted Plyo Push-Up

3 x 6

Feet Elevated Inverted Row

3 x 6

Weighted Dips (Eccentric)

3 x 6

DB Farmer's Carry

3 x 30

Seated Pike Leg Lifts

3 x 10

Foam Roller Wall Slides

3 x 10

Chest-Supported DB Row (Alt. @ Top)

3 x 8

KBBU Single Arm Floor Press (no feet)

3 x 10

DB Tricep Extension

3 x 30

Prone Incline DB Reverse Fly

3 x 30

Anaerobic ESD

Anaerobic Lactic

Perform each exercise with a work interval of: 20s, followed by a prescribed rest interval for each exercise. Slider Body Saw Close Grip Pushup Prone Isometric Y's Rest (90s) 4 rounds

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Tuesday

RE|W2: Delts

Superband Shoulder Mobility (Prehab Guys)

1 x 5:00

Tall Kneeling Smith OH Press

3 x 18

Prone Incline DB Front Raise

1 x 100

Seated DB "Around The World" Raises

1 x 100

Seated Superband Lateral Raise

1 x 100

Banded Overhead Tricep Extensions

3 x 20

Banded High Bicep Curls

3 x 20

Banded Tricep Stretch

2 x 45

Stick Mobility: Monkey Hang

2 x 1:00

Thursday

DE|LB: Banded Front Squat (2.1)

Pillar Prep

Lower Body Pillar Prep

Foam Roll: Full Back, Glutes/Hips, Calves LAX BALL: Lats, Piriformis, Hamstrings Mobility: Groin Stretch + T-Spine Rotation (incorporate cable pull-through if desired)

Balance Bubble SL Squat Matrix

2 x 2

Spring Ankle Position #1 (Level 2 Load: DB)

2 x 30

Extensive Single Leg Lateral Line Hops

2 x 30

Deadball Good Morning Jumps

3 x 5

Tall Plank Opposites

3 x 5

Hang Clean

3 x 3 @ _ , _ , 70 %

Max Effort Vertical Jump

3 x 2

Banded Front Box Squat

10 x 2 @ 75 %

SSB Good Morning (Front Banded)

6 x 2 @ 75 %

SSB Reverse Lunge

3 x 6

Split Squat Jump

3 x 6

Swiss Ball Tall Kneeling (Base)

3 x 60

Base Rotational-Stability CHOP

3 x 10

Cable Reverse Squat

3 x 15

Glute-Ham Raise (Negatives Only)

2 x 4

Elephant Walks

2 x 10

Front Rack Skater Squat

2 x 6

Band Assisted Split Squat Jumps

2 x 16

SLDL (Contralateral Loading)

2 x 10

Superband TKE Reverse Lunge to Knee Drive

2 x 25

ATP-PC ESD

ALactic ESD (ATP - PC)

Rower Sprints: 10s (1:9 Ratio) Recovery: 90s (9:1 Ratio) wk 1: 6 rounds wk 2: 7 rounds wk 3: 8 rounds

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

Friday

DE|UB: Banded Bench Throws (2.1)

Pillar Prep

Upper Body Pillar Prep

Foam Roll: T-Spine, Lats, Pec Major LAX Ball: Traps, Pec Minor, Triceps Mobility: T-Spine Slider Rotations (x3 ea.)

Movement Prep

Upper Body Movement Prep

Complete the upper body movement prep circuit in the order that it is prescribed. Prone Y Raises (x15) Half-Kneeling KBBU Screwdrivers (x6 ea.) Isometric Scap Depression Dips (x20s) Repeat if desired.

Slider Archer Push-Up's

3 x 4

Single Arm Russian KB Swing

3 x 8

Eccentric Close Grip Bench Press

3 x 4 @ _ , _ , 70 %

Med Ball Power Drop

3 x 6

Banded Bench Press Throws

10 x 3 @ 75 %

Hang Power Clean

6 x 3 @ 75 %

Weighted Chin-Ups (Eccentric Only)

3 x 6

Weighted Dips (Eccentric)

3 x 6

Half-Kneeling MB Rotational Throws

3 x 10

Half-Kneeling Superband LIFT

3 x 10

DB Bench Press

3 x 8

Chest-Supported DB Row

3 x 8

Landmine Crossbody Lateral Raise

3 x 10

Push-Up

3 x 25

L-Sit Plate Overhead Raise

3 x 12

Lying Cable Face Pull

3 x 25

Lactic Tolerance ESD

Anaerobic Lactic

Perform the circuit with a continuous work interval (no deliberate rest intervals). Minimal rest in-between exercises while transitioning. Exercise Band Bicep Curl (amrap) Close Grip Lat Pulldown (amrap) Superman Plank (30s) 3 Rounds for continuous for conditioning.

Superband Shoulder Mobility (Kelly Starrett)

1 x 1 @ 5:00

Saturday

RE|W2: Traps

Superband Shoulder Mobility (Prehab Guys)

1 x 5:00

Behind the Neck Pull Up

5 x 5

DB Shrug

5 x 10

Barbell Overhead Front Raise

5 x 10