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Conjugate Athlete

Ironworks Performance

Football , Rugby, Powerlifting, Bodybuilding, Strength & Conditioning, Baseball
Coach
Christian Backes

Welcome to Conjugate Athlete, designed to enhance your athleticism, sculpt lean muscle, elevate conditioning, and dial in your strength. Our aim is not just to optimize your physical performance but also to ensure you are looking good and confident at the pool this summer.

Embracing the proven efficacy of the conjugate method of training, our programming revolves around four core training days: two dedicated to Max Effort lifts and two to Dynamic Effort lifts. This approach ensures well-rounded development while staving off plateaus and monotony.

Moreover, we prioritize recovery and longevity with two active recovery days. These sessions typically involve steady-state cardio or fundamental athletic sprints & agility, fostering functional fitness and priming you for impromptu field or court pick up games.

Join us in the pursuit of strong, functional athletic prowess – where strength, agility, and aesthetics converge seamlessly.

Welcome to Conjugate Athlete, where every workout propels you closer to your peak potential.**

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Expert Coaching
Our coaching staff is comprised of certified professionals holding certifications such as CSCS (Certified Strength and Conditioning Specialist), Westside Barbell Conjugate Tactical Certification, and NASM CPT (National Academy of Sports Medicine Certified Personal Trainer). Additionally, they boast a wealth of personal experience having competed at the highest level in various sports.
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Programming Built & Tested At Ironworks
The Conjugate Athlete Program Is Developed By Christian Backes, & Was Started For Personal Strength, Speed, & Power Development. As The Program Evolved, It Became Evident That More & More People Were Interested In Training As An Athlete, Even After They Finished Playing. The Goal Of This Program Is To Train Hard, Build Strength, And Honestly Burn Fat To Look Good!
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Movement Breakdown
Videos provided by the Ironworks staff to ensure proper movement mechanics and execution of lifts. This is important to not only avoid injury but build muscle and strength in the desired way.
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Discounts On Ironwolf Supps
The Ironwolf Mission is to provide athletes an edge by using a science backed approach and proven ingredients to improve performance, recovery, body composition, and general health. Our goal is to assist people in maintaining a healthy lifestyle in order to keep an active lifestyle. If interested, use code TRAINHEROIC, to receive 20% off your order!
Features
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Access to your coache
Coach Backes will be available to answer questions, guide programming, and help you achieve your goals!
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Programming 6 days per week
6 Days of programming; 4 main lift days, 2 active recovery days to maximize conditioning & recovery!
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Exercise Video Guidance
Videos attached to all lifts to dive into detail on technique!
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A community driven to help each other grow! Connect with each other daily, compete, and track each others progress!
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Dog Sled // Dumbbells // Power Rack // Bench // Resistance Bands
Recommended
Drag Sled // Kettlebells // Cables
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2024-3-25

A

Ironworks Full Body Mobility

B1

Pogo Hop

1 x 15

B2

A-Skip

1 x 15

C1

Barbell Good Morning

3 x 12

C2

Kettle Bell Squat

3 x 8

D

Sumo Deadlift - Ironworks

3 x 8 @ 50, 60, 70 %

E

Sumo Deadlift - Ironworks

5 x 3 @ 75, 80, 80, 80, 80 %

F

Back Squat

3 x 8 @ 60 %

G1

DB Step Up

4 x 12

G2

Sled Push

4 x 10

H

Romanian Deadlift

3 x 12

I

Leg Extension

3 x 20

J

Barbell Bicep Curl

4 x 20

Monday
2024-3-26

A

Ironworks Full Body Mobility

1 x 10:00

B

Assault Bike Intervals

8 x 60 @ 30

C1

DB Farmer's Walk

8 x 200

C2

Backward Sled Drag

8 x 200

D

Seated Bicep Curl

8 x 8

Wednesday
2024-03-28

A

Ironworks Full Body Mobility

B1

Banded Face Pull

3 x 25

B2

Banded Pull Aparts

3 x 25

B3

Hand Elevated Push Ups

3 x 12

C

Bench Press

3 x 8 @ 50, 55, 60 %

D

Bench Press

5 x 3 @ 65, 70, 70, 70, 70 %

E

Incline DB Bench Press

3 x 8 @ 60 %

F1

Incline DB Tricep Extension

4 x 12

F2

H-Roll

4 x 20

G

Chest-Supported DB Row

3 x 12 @ 60 %

H

Lat Pulldown

3 x 20

I1

DB Lateral Raise

3 x 20

I2

DB Shrug

3 x 20

Thursday
2024-03-29

A

Ironworks Full Body Mobility

B1

Pogo Hop

1 x 15

B2

A-Skip

1 x 15

C1

Barbell Good Morning

3 x 12

C2

Kettle Bell Swing

3 x 8

D

Safety Bar Squat

3 x 8 @ 30, 35, 40 %

E

Sumo Deadlift - Ironworks

7 x 3 @ 50 %

F

DB Front Rack Reverse Lunge

3 x 8 @ 40 %

G1

Forward Lunge

4 x 10

G2

Sled Push

4 x 10

H1

Prone Hamstring Curl

3 x 20

H2

Banded Hip Rotation

3 x 20

I1

Leg Extension

3 x 20

I2

Banded Glute

3 x 40

J

Barbell Bicep Curl

4 x 20

Friday
2024-03-30

A

Ironworks Full Body Mobility

B1

Banded Face Pull

3 x 25

B2

Banded Pull Aparts

3 x 25

B3

Hand Elevated Push Ups

3 x 12

C

DB Bench Press

3 x 8 @ 35 %

D

Incline DB Bench Press

8 x 3 @ 40 %

E

DB Shoulder Press

3 x 8 @ 30 %

F1

Cable Tricep Extension

4 x 20

F2

Seated Cable Row

4 x 20

G

Chest Supported Upper Back Row

3 x 20

H

Rear Delt Flyes

3 x 20

I1

DB Front Raise

3 x 20

I2

Single Arm Banded Shoulder Rotation

3 x 20

Coach
coach-avatar Christian Backes

Christian Backes founded Ironworks Performance with the goal to provide the highest level of strength and performance training to the Denver area developing the top athletes in the state of Colorado. Christian & Ironworks have become one of the top names in Coloraod, developing a number of college level athletes and has also spent time working with MLB, MiLB, and NFL athletes.

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FEED THE WOLF

Each day you have an opportunity to feed two wolves, one is complacent, lazy, and weak, the other is powerful, driven, and confident.. Which one will you be today? Let's get after it!

Start My 7-Day Free Trial
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Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Conjugate Athlete
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Conjugate Athlete
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Conjugate Athlete
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Conjugate Athlete