Strength Athlete
Axiom Human Performance
Powerlifting, Strength & Conditioning, General FitnessThe 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.
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
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
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.
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
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
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.
