Conjugate Athletics: Wave 3

Aesthetic Athletes

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

Coach

John Fasulo

Wave 3 of the Conjugate Athletics series marks a strategic evolution, adopting a hybrid push/pull loading strategy with the trap bar deadlift as the cornerstone movement. This phase represents a significant shift in the triphasic emphasis, transitioning from eccentric to isometric focus. This cycle's primary movements feature: the trap bar deadlift for lower body strength and the incline bench press for upper body power. Dynamic effort sessions are further intensified with bands, sharpening explosive power. This carefully structured 4-week cycle adheres to a three-week wave loading periodization, culminating in a comprehensive exit-testing week.

$150

Get Conjugate Athletics: Wave 3

Max Effort Session

Monday & Tuesday

Dynamic Effort Sessions

Friday & Saturday

Accessory Sessions

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

Isometric Training

Triphasic principles are applied throughout the program, emphasizing isometric 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 Hexbar DL and Incline 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

Trap Bar

Recommended

Platform w/ Band Pegs

Sample Week

Week 1 of 4-week program

Sunday

ME|LB: Trap Bar DL (3.1)

Pillar Prep

Lower Body Pillar Prep

Foam Roll: Full Back, Glutes/Hips, Groin LAX BALL: Quads, Hip Flexors Mobility: Supine 90/90 + Groin Activation

Mini Band Bird Dogs

2 x 10

Sissy Squat (No Balance Assist)

2 x 8

Swiss Ball Plank Knee Touches

2 x 6

Knee Hug Hip Bridge

3 x 6

Kneeling Box Jump

3 x 3

(POS) Step-Up to Contralateral Pulldown

3 x 4

Lateral Box Sprinter Step-Ups

3 x 4

Trap Bar Deadlift (Isometric Hovers)

3 x 3 @ 50, 60, 70 %

Straight Leg Box Jumps

3 x 3

Trap Bar Vertical Jumps

2 x 3 @ _ , 15 %

Trap Bar Power Shrugs

2 x 4 @ _ , 40 %

Trap Bar Deadlift

5, 5, 3, 3

Half-Kneeling Hip Flexor Lift-Off's

3 x 4 @ 3

Trap Bar Deadlift

3 x 1 @ MAX lb

Seated Box Jump (no hands)

3 x 2

Trap Bar Reverse Lunge

3 x 6

Low Box Straddle Ups

3 x 8

TRX Standing Rollout

3 x 10

Side Plank Mini Band PSOAS March

3 x 10

Spanish Squat

3 x 10

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

3 x 4 @ 3

GHD Back Extension ISO Hold

3 x 30

Sled Push

6 x 20

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: Incline Bench (3.1)

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

Clapping Push-Up

2 x 6

Thoracic Bridge w/ Crab Reach

2 x 5 @ 3

KBBU Single Arm Z-Press

3 x 6 @ 50, 60, 70 %

KB Windmill

3 x 3

Hang Snatch High Pull

2 x 5

BTN Power Jerks

2 x 4

Hang Power Snatch

3, 3, 2

Incline Bench Press

5, 5, 3, 3

Quadruped T-Spine Rotation + Reach

3 x 5

Incline Bench Press

3 x 1

Supine Med Ball Chest Pass

3 x 6

3-Position Isometric Pull-Up

3 x 5

Weighted Dips (Isometric Pause's)

3 x 6

Tall Plank Sandbag Pull Through's

3 x 6

Single Leg Straddle Over's

3 x 10

DB Farmer's Walk (w/ Fat Grips)

3 x 45

1-Arm DB Row

3 x 15

Incline Bodyweight Tricep Extension

3 x 10

Lying Banded Face Pull

3 x 30

Seated Superband Lateral Raise

3 x 30

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). Snow Devils Pushup Slider Mountain Climbers 4 rounds

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Tuesday

RE|W3: Upper Pull

Stick Mobility: Ninja Flow (Progression 4/5)

1 x 5:00

45 Degree Incline DB Row

3 x 12

DB Spider Curls

3 x 12

45 Degree Incline DB Row

3 x 12

Seated DB Bicep Curls

3 x 12

Machine Chest Supported SA Row

3 x 8

Machine Chest Supported Row

3 x 12

Prone Incline DB "Y" Raise

1 x 100

Seated Superband Overhead Press

1 x 100

Prone Incline DB Lateral Raise

1 x 100

Seated Superband Lateral Raise

1 x 100

Hanging Scapular Depressions

2 x 15

Superband Shoulder Mobility (Kelly Starrett)

2 x 1:00

Thursday

DE|LB: Banded Trap Bar DL (3.1)

Pillar Prep

Lower Body Pillar Prep

Foam Roll: Back, Hips, Glute, Calves LAX BALL: Lats, Piriformis, Hamstrings Mobility: Band Assisted Reverse Nordic Curls

Plate Hip Airplane

2 x 5

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

2 x 30

Alternating Split Squat Drops

2 x 30

Single Leg Trap Bar Deadlift

3 x 5

Half Kneel Chop

3 x 10

Overcoming Isometric Split Stance Rack Pull

3 x 2 @ 5

Single Leg Box Jump

3 x 3

Banded Trap Bar Deadlift

8 x 2 @ 75 %

Banded KB Swing

6 x 4

Trap Bar Power Shrugs

2 x 3 @ 85 %

Continuous Vertical Jumps (Arms Fixed)

2 x 5

DB Continuous Vertical Jumps

2 x 3 @ 30 %

Band Assisted Vertical Jumps

2 x 5

Glute Bridge Marching

3 x 6

Half-Kneeling DB CHOP

3 x 8

Supine Mini Band PSOAS March (Hip Flexed)

3 x 8

Glute-Ham Raise Isometric Hold

2 x 4 @ 5

Half-Kneeling Slider Front Split Knee Hinges

2 x 6

DB Goblet Skater Squat (ISO Pauses)

2 x 6

Band Assisted SL Pogo Hops

2 x 8

Low Lunge Isometric Hold

2 x 20

Lateral Deceleration Lunge (Band Resisted)

2 x 15

ATP-PC ESD

ALactic ESD (ATP - PC)

Heavy Sandbag Cleans: wk 1: 6 rounds @ 6 reps w/ 90s Recovery wk 2: 7 rounds @ 5 reps w/ 75s Recovery wk 3: 8 rounds @ 4 reps w/ 60s Recovery

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 Incline Bench (3.1)

Pillar Prep

Upper Body Pillar Prep

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

Movement Prep

Upper Body Movement Prep

Complete the upper body movement prep circuit in the order that it is prescribed. FRC Swimmers (x5) KBBU 1/2 TGU (x3 ea.) Mini Band Front Raise (x15) Repeat if desired.

Cross Body Single Arm Pulldown

3 x 10

Hanging Single Arm Passive Hang

3 x 30

Overcoming Isometric Incline Bench Press

3 x 4 @ 5

Tall Kneeling Med Ball Chest Pass

3 x 6

Banded Incline Bench Press

8 x 3 @ 75 %

Hang Power Snatch

6 x 3 @ 75 %

Half-Kneeling DB OH Press

2 x 3 @ 85 %

Deadball Slam

2 x 5

DB Z-Press

2 x 3 @ 30 %

Band Assisted Plyo Push-Up

2 x 5

Base Parallel Alternating Med Ball Hip Throws

3 x 10

L-Sit KB Twist & Press

3 x 8

KBBU Windmill

3 x 4

Weighted Dips (Isometric Pause's)

4 x 4

Weighted Isometric Chin-Up Hold

20, 20, 15, 15

Landmine Lateral Raise

3 x 12

Seated DB "Around The World" Raises

3 x 12

Prone Incline DB "Y" Raise

3 x 25

Prone Incline DB 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. Banded Overhead Tricep Extension (amrap) Lat Pulldown (amrap) Prone Dowel OH ISO Hold (2 min) 3 Rounds for conditioning

Superband Shoulder Mobility (Kelly Starrett)

1 x 1 @ 5:00

Saturday

RE|W3: Upper Push

Superband Shoulder Mobility (Prehab Guys)

1 x 5:00

Turkish Get Up

3 x 3

Seated DB Shoulder Press

3 x 10

Seated Superband Lateral Raise

3 x 15