Strength Athlete

Axiom Human Performance

Powerlifting, Strength & Conditioning, General Fitness
Coach
Brett Tomboc TSAC-F, CPT, CES

The strength and conditioning program utilizing a conjugate system is crafted for individuals aiming to enhance their performance in the squat, bench press, and deadlift. This program is ideal for powerlifters, strength athletes, competitive lifters, and anyone looking to increase their strength and overall athletic performance.

Why choose this program over others? The conjugate system offers a unique approach that continuously challenges the body by rotating through different types of stimuli. Preventing plateaus and keeping progress consistent, making it highly effective for long-term strength gains.

The conjugate system's versatility allows for the integration of various training modalities, such as dynamic effort, maximal effort, and repetition effort methods. This variety not only keeps training engaging and enjoyable but also ensures well-rounded strength development by targeting different aspects of strength, including speed, power, and hypertrophy.

Overall, this program provides a comprehensive and structured approach to strength and conditioning, making it suitable for anyone seeking significant improvements in their squat, bench press, and deadlift performance.

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Strength, Size, and Power
Focusing on three main lifts: Squat, Bench Press, and Deadlift. Through progressive overload and specific training protocols experience significant gains in muscular strength and power. The structured nature of the program ensures systematic progression, allowing you to challenge and improve strength levels continually.
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Strength AND Conditioning
Aerobic training, often overlooked by strength athletes, offers several benefits even for elite powerlifters: Improved Recovery: Aerobic training can enhance the body's ability to utilize oxygen, leading to improved overall work capacity, allowing powerlifters to handle higher training volumes and recover more effectively by enhances blood flow and nutrient delivery to muscles.
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Peak Performance
A systematic taper and peak is included allowing the athlete to safely test themselves to hit new personal records!
Features
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Daily readiness, performance data, and workouts are all organized and delivered to an app on your phone or device.
Equipment
Required
Barbell // Plates // Squat rack // DB/KB
Recommended
Bands/Chains // Sled // Specialty Bars // Bike / Rower
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Sample Week
Week 1 of 17-week program
Sunday
Max Effort Upper

Prep

A

(ESD) Warm up

Breathing: Pullover with hamstrings 2x5 Supine Arm Bar with Hip Flexion: x5 each side Hooklying Trunk Rotation: x5 each side Supine Band PNF: x5 each side Push-up Position to Downward Dog: x8-10 Groiner with Overhead Reach: x5 each side Lateral Split-Squat with Cross Connect: x5 each side Plate Squat: 2x5 or Upper body: Wenning arm up style 2 round circuit x20 Banded face pull x20 Incline DB press (10% of 1RM) x20 Banded lat pulldown Minimal rest

B

Bench Press

15, 12, 10, 8, 5, 5

C

Push-Up

2 x MAX

D1

Inverted Row

3 x 12

D2

Incline Rear Delt Raise

3 x 12

E

Suitcase Shrugs

2 x 15

F

Zottman Curls

2 x 12

G

Assault Bike

8 x 0:12 @ 7

Monday
Dynamic Lower / Jump Training

Prep

A

(ESD) Warm up

Breathing: Pullover with hamstrings 2x5 Supine Arm Bar with Hip Flexion: x5 each side Hooklying Trunk Rotation: x5 each side Supine Band PNF: x5 each side Push-up Position to Downward Dog: x8-10 Groiner with Overhead Reach: x5 each side Lateral Split-Squat with Cross Connect: x5 each side Plate Squat: 2x5 or Lower Warm up : Wenning Warm up style 2 Rounds x20 KB Swings x10L10R Reverse Lunges x20 Calf raises Minimal rest

B

Tuck Jump

5 x 3

C

Walking Lunges

3 x 10

D

DB RDL

3 x 10

E

Banded Hamstring Curl

1 x 100

F

Calf Raise

2 x 20

G

Reactive teapots

3 x 15

Tuesday
Cardiac Output

Prep

A

(ESD) Warm up

Breathing: Pullover with hamstrings 2x5 Supine Arm Bar with Hip Flexion: x5 each side Hooklying Trunk Rotation: x5 each side Supine Band PNF: x5 each side Push-up Position to Downward Dog: x8-10 Groiner with Overhead Reach: x5 each side Lateral Split-Squat with Cross Connect: x5 each side Plate Squat: 2x5

Conditioning

B

(ESD) Cardiac Output

Steady-state / Conversational pace 25-90 minutes 2-3x/week HR 125-140 Sled drags (Front, back, lateral) +Variations (Push, Pull, Scarecrow, Row, Curl, Pressing, Tricep extension) Assault bike Rower Ski Walking/hiking I like strength-focused athletes to choose low-impact, cyclic modalities. I encourage the use of mixed modalities, just remember to choose exercises and methods to promote recovery with blood flow and movement. The bigger the base, the higher the peak. Recovery is entirely aerobic... do your cardio.

Wednesday
Repetition Upper

Prep

A

(ESD) Warm up

Breathing: Pullover with hamstrings 2x5 Supine Arm Bar with Hip Flexion: x5 each side Hooklying Trunk Rotation: x5 each side Supine Band PNF: x5 each side Push-up Position to Downward Dog: x8-10 Groiner with Overhead Reach: x5 each side Lateral Split-Squat with Cross Connect: x5 each side Plate Squat: 2x5 or Wenning warmup style 3 rounds Banded face pull x20 Band tricep pushdown x20

B

Stability Ball Dumbbell Press

3 x MAX

C1

Straight Arm Pulldown

3 x 12

C2

Meadows Row

3 x 12

D

Half-Kneeling Landmine Press

3 x 10

E1

Suitcase Shrugs

3 x 10

E2

DB Tricep Extension

3 x 15

F

Dead Hang

3 x 30

Thursday
Max Effort Lower

Prep

A

(ESD) Warm up

Breathing: Pullover with hamstrings 2x5 Supine Arm Bar with Hip Flexion: x5 each side Hooklying Trunk Rotation: x5 each side Supine Band PNF: x5 each side Push-up Position to Downward Dog: x8-10 Groiner with Overhead Reach: x5 each side Lateral Split-Squat with Cross Connect: x5 each side Plate Squat: 2x5 or Wenning warm-up style lower body: 2 round circuit x25 KB swing x25 Banded face pull x25 Banded hamstring curl

B

Back Squat

15, 10, 8, 5, 5, 5

C

Romanian Deadlift

2 x 8

D1

Partner Nordic Hamstring Curl

2 x 5

D2

Physioball Leg Curl

2 x 15

E1

Side Pillar with Reach Under

2 x 10

E2

Tibialis Raise

2 x 20

Friday
Cardiac Output

Prep

A

(ESD) Warm up

Breathing: Pullover with hamstrings 2x5 Supine Arm Bar with Hip Flexion: x5 each side Hooklying Trunk Rotation: x5 each side Supine Band PNF: x5 each side Push-up Position to Downward Dog: x8-10 Groiner with Overhead Reach: x5 each side Lateral Split-Squat with Cross Connect: x5 each side Plate Squat: 2x5

Conditioning

B

(ESD) Cardiac Output

Steady-state / Conversational pace 25-90 minutes 2-3x/week HR 125-140 Sled drags (Front, back, lateral) +Variations (Push, Pull, Scarecrow, Row, Curl, Pressing, Tricep extension) Assault bike Rower Ski Walking/hiking I like strength-focused athletes to choose low-impact, cyclic modalities. I encourage the use of mixed modalities, just remember to choose exercises and methods to promote recovery with blood flow and movement. The bigger the base, the higher the peak. Recovery is entirely aerobic... do your cardio.

Strength Athlete