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Conjugate for Athletes 1.0

Conjugate Strong

Power Sports , Strength & Conditioning
Coach
Connor Karwowski

This is a beginner strength & conditioning program designed to improve the fundamentals of athleticism. The program features four days per week that cover basic strength, power, & plyometric work. It is designed for those who have a basic knowledge of the weight room as well as the foundational lifts (squat, bench press, trap bar deadlift, and overhead press). Work progresses over the course of the 8 week training block and the days compliment each other weekly to ensure proper recovery while making sure all muscle groups are targeted at least once per week to push you to make progress on all fronts.

$40
Get Conjugate for Athletes 1.0
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Strength is King
Strength is the foundation of all athletic qualities. Build more strength and your power goes up. Build more power and your agility gets better. Do it over and over and you quickly become the best version of yourself on and off the field.
Features
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Access to your coaches
DM's are always open to answer any and all questions along the way!
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Programming 4 days per week
Athletic focused programming delivered four days a week to improve strength, speed, and power.
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Exercise Video Guidance
Guidance through videos with nearly every movement.
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Delivered through TrainHeroic
Easy to follow format and great for tracking progress and PR's.
Equipment
Required
Barbell + Weights // Squat Rack // DB's // Basic Gym Machines // Jump Boxes // Bands // Bench // Trap Bar
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Sample Week
Week 1 of 8-week program
Monday
LOWER 1.1

A1

Supine Leg Swing

1 x 20

A2

Leg Swing Crossover

1 x 20

A3

Single Leg Glute Bridge

1 x 20

A4

Side Lying Windmill

1 x 20

A5

Inchworm Push-Up

1 x 10

A6

Lunges

1 x 20

A7

Band Face Pull

1 x 40

B

Jump Rope

1 x 2:00

C1

Goblet Squat W/heels Elevated

6 x 6

C2

Depth Jump to Vertical Jump

6 x 2

D

Db Rdl

3 x 10

E

Heels Elevated Squat Pulse

3 x 20

F1

Banded Leg Curls

3 x 30

F2

Russian Twist

3 x 20

Wednesday
UPPER 1.1

A1

Band Face Pull

1 x 40

A2

Lunges

1 x 20

A3

Inchworm Push-Up

1 x 10

A4

Side Lying Windmill

1 x 20

A5

Single Leg Glute Bridge

1 x 20

A6

Leg Swing Crossover

1 x 20

A7

Supine Leg Swing

1 x 20

B

Single Arm DB Bench

30, 24, 20, 20, 20

C

Inverted Row

3 x 10

D1

Dips

3 x 12

D2

Hanging Leg Raises

3 x 12

E1

Standing DB Upright Row

3 x 15

E2

Banded Triceps

3 x 40

Thursday
LOWER 1.2

A1

Supine Leg Swing

1 x 20

A2

Band Face Pull

1 x 40

A3

Lunges

1 x 20

A4

Inchworm Push-Up

1 x 10

A5

Side Lying Windmill

1 x 20

A6

Single Leg Glute Bridge

1 x 20

A7

Leg Swing Crossover

1 x 20

B

Jump Rope

1 x 2:00

C1

Single Leg Lateral Line Hops

5 x 20

C2

Broad Jump w/ Stick Landing

5 x 3

D

Trap Bar Deadlift

10, 8, 8, 5, 5, 5

E

Bulgarian Split Squat w/ Contralateral Loading

3 x 16

F

Pull-Up

3 x 10

G1

Banded Leg Curls

3 x 30

G2

Standing Db Side Crunch

3 x 20

G3

Calf Raise

3 x 15

Saturday
UPPER 1.2

A1

Band Face Pull

1 x 40

A2

Lunges

1 x 20

A3

Inchworm Push-Up

1 x 10

A4

Side Lying Windmill

1 x 20

A5

Single Leg Glute Bridge

1 x 20

A6

Leg Swing Crossover

1 x 20

A7

Supine Leg Swing

1 x 20

B1

Plyo Push-up W/Band

6 x 8

B2

Explosive Band Row

6 x 8

C

Db Overhead Press

5 x 8

D

Smith Machine Upright Row

3 x 10-12

E1

Cable Rope Triceps Extensions (overhead)

3 x 15

E2

DB Hammer Curls

3 x 10

F

DB Lateral Raise

1 x 100 @ 10 lb

Coach
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coach-avatar Connor Karwowski

MS, CSCS, NSCA-CPT, Westside Barbell Special Strengths Certified

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