BIG BOX CONJUGATE

JL PER4MANCE

Strength & Conditioning, Obstacle Course Racing, General Fitness, Functional Fitness

Coach

JASON LITTLETON NSCA TSAC/CPT

Big Box Conjugate was created on the principles of the Conjugate method using the tools found at most corporate gyms. This program will have you stepping into the gym knowing you're going to improve today. Each week you'll have days committed to strength(MAX EFFORT), muscle building and muscle endurance(REPEATED EFFORT), and improving athletic performance(DYNAMIC EFFORT).

1. Build real world strength: The conjugate approach to strength training reduces your exposure to overuse injuries by rotating the primary lift each week while maintaining the movement pattern. This method promotes high intensity training at each session while reducing the overall wear and tear on the body.

2. Say good bye to monotony: Each week will bring new lifts as you progress through the 12 week block. We keep you on your toes and looking froward to hitting the gym with the notion of hitting a new PR each week.

3. Structured for the corporate gym: Our take on conjugate training can be performed at almost any corporate gym using the tools you have at your disposal. We tailored this program to meet the needs of the AM/Athlete on their "TURF". Pun intended!

$20 / mo

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TIME SAVINGS

AM Athletes often have busy schedules. Let us save you valuable time by creating the map to follow and providing you the fastest and safest way to your results.

JL PER4MANCE COMMUNITY FORUM

Membership in our Community Forum is exclusive to our training program participants. In our forum, you'll find like-minded individuals who are on the same journey experiencing the same challenges you are. Share your success and inspire each other to go the extra mile.

GYM CENTRIC FOCUS

Our program is meticulously crafted with the gym athlete in mind. We know that your training environment is different from a CrossFit box or a garage gym. Your sessions are designed to maximize the equipment and amenities available at your gym. Elevate your gym experience, achieve your goals faster, and be part of a community that celebrates your dedication.

COACHES ON DEMAND

With multiple avenues of communication there is always someone available to answer your questions. Your Coaches have their notifications turned on during business hours and can quickly respond to inquiries. You have a question WE have an answer or know where to get it! Our objective is to bring the personal touches of in person training to our community, because your success is our responsibility.

Features

The JL PER4MANCE experience

Our trainers are here to listen. Through regular check-ins and communication, we foster a relationship that extends beyond the training session.

Programming 7 days per week

Programming that keeps you engaged and excited to hit the gym every day

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy.

Detailed, expert instruction

Detailed instructions to ensure you approach each lift well composed and confident. From foot placement to the effect your breath has on your squat.

We don't chase sales; we build communities

Share you success, seek advice and find inspiration from a community that understands your journey intimately.

Delivered through TrainHeroic

Imagine a team of expert coaches in your pocket, ready to push you harder at each rep. With the Train Heroic app, this dream becomes a reality.

Equipment

Required

GYM MEMBERSHIP // DISCIPLINE // DETERMINATION

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

MAX EFFORT LOWER BODY ANTERIOR CHAIN

SEATED DUMBBELL GOOD MORNING

4 x 10 @ 7

TRAVELING LUNGE WITH ROTATION TO LEAD LEG

4 x 20

KETTLEBELL GOBLET SQUAT

4 x 10 @ 7

BARBELL BACK SQUAT 2.0

5 x 5 @ 6, 7, 8, 8, 8

BACK EXTENSION MACHINE

4 x 15 @ 7

SEATED HAMSTRING CURL

4 x 25 @ 7

HANGING KNEE RAISE 2.0

4 x 10

Tuesday

REPEATED EFFORT, VERTICAL PULL

FACE PULL (ROPE)

4 x 25 @ 7

INCLINNE DUMBBELL HAMMER CURL

4 x 25 @ 7

HALF KNEELING SINGLE ARM PULL DOWN

4 x 30 @ 7

OVERHAND GRIP PULL DOWN

5 x 8 @ 8

NEUTRAL GRIP PULL DOWN

4 x 12 @ 8

BIRD DOG PLANK AND ROW

3 x 30 @ 8

KETTLEBELL PLANK AND PULL THROUGH

4 x 20 @ 8

Wednesday

DYNAMIC EFFORT SHOULDERS

FACE PULL (ROPE)

4 x 25 @ 7

BENCH SUPPORTED PRONATED REVERSE FLY

4 x 15 @ 7

HIGH INCLINE DUMBBELL SHOULDER PRESS

4 x 15 @ 7

SINGLE ARM DUMBBELL SLIT JERK

5 x 12 @ 8

MEDICINE BALL ROTATIONAL SLAM 2.0

3 x 10 @ 8

KETTLEBELL PLANK AND PULL THROUGH

4 x 20 @ 8

Thursday

MAX EFFORT BENCH PRESS

CHEST SUPPORTED PRONTAED GRIP ROW

4 x 25 @ 7

EZ BAR WIDE GRIP TRICEP EXTENSION

4 x 25 @ 7

INCLINE DUMBBELL CHEST PRESS

4 x 25 @ 7

BARBELL BENCH PRESS 2.0

5 x 5 @ 8

SPLIT STANCE DECLINE CABLE CHEST PRESS

4 x 15 @ 8

FACE PULL (ROPE)

4 x 20 @ 8

OVERHAND GRIP SEATED ROW

4 x 20 @ 8

Friday

REPEATED EFFORT HORIZONTAL PULL

STRAIGHT BAR LOW CABLE RDL

3 x 15 @ 7

BENCH SUPPORTED INCLINE ROW

3 x 15 @ 8

INCLINE BENCH SUPPORTED SINGLE ARM DUMBBELL ROW

5 x 16 @ 8

HALF KNEELING SINGLE ARM LOW CABLE ROW

4 x 24 @ 8

UNDERHAND GRIP SEATED ROW WITH BACK EXTENSION

4 x 25 @ 8

WEIGHTED CRUNCH (ROPE)

4 x 25 @ 8

Saturday

DYNAMIC EFFORT LOWER BODY POSTERIOR

STABILITY BALL REVRSE HYPER

3 x 20

HIP AIRPLANE 2.0

4 x 20

BACK EXTENSION MACHINE

4 x 15 @ 7

SINGLE LEG HAMSTRING CURL

3 x 30 @ 7

SINGLE LEG RDL WITH KNEE DRIVE AND PRESS

3 x 20 @ 5

DOWN DOG TO OPPOSITE TOE TOUCH

3 x 20

Coach

More from JL PER4MANCE

JASON LITTLETON NSCA TSAC/CPT

Jason is a Tactical Strength and Conditioning Facilitator, specializing in strength and conditioning for First Responder personnel. He has trained with the La Habra Police Department and the North Orange County S.W.A.T. Team as well as participate in active shooter drills. His 16 years of experience give him the confidence to provide his clients with the result they're looking for.

YOUR SUCCESS IS OUR MISSION

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FAQs

Is this a traditional conjugate training method?

Yes and no. Traditional conjugate training is difficult to practice in a corporate gym but not impossible. We kept the foundation in place while putting our spin on what max effort, repeated effort and dynamic effort look like being executed in the corporate gym.

Can I perform this program during the busy hours of my gym?

You can but it will take you 90 minutes to two hours to complete. The Athlete Prime series is tailored for the AM Athlete who gets their training in before work.

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BIG BOX CONJUGATE