BIG BOX CONJUGATE

CAPACITY LAB SYSTEMS

Strength & Conditioning, General Fitness, Functional Fitness

Coach

JASON LITTLETON NSCA 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

Sunday

DELOAD SQUAT PATTERN

REVERSE LUNGE WITH ROTATION TO LEAD LEG

4 x 20 @ 3

SINGLE KETTLEBELL FARMERS MARCH

4 x 20 @ 4

KETTLEBELL GOBLET SQUAT

4 x 10 @ 4

BARBELL BACK SQUAT 2.0

3 x 10 @ 5

BACK EXTENSION MACHINE

3 x 15 @ 5

SUPINE HIP FLEXION

3 x 20 @ 5

MEDICINE BALL SIT UP

3 x 15 @ 5

STANDING CABLE CORE ROTATION

3 x 20 @ 5

Monday

DELOAD HORIZONTAL PUSH PATTERN

FACE PULL (ROPE)

4 x 25 @ 5

TRICEP EXTENSION (ROPE)

4 x 25 @ 5

INCLINE DUMBBELL CHEST PRESS

4 x 25 @ 5

BARBELL BENCH PRESS 2.0

3 x 10 @ 5

CHEST SUPPORTED PRONTAED GRIP ROW

3 x 15 @ 5

BENCH SUPPORTED INCLINE ROW

3 x 15 @ 5

Tuesday

DELOAD HORIZONTAL PULL PATTERN

BACK EXTENSION MACHINE

3 x 10 @ 3

OVERHAND GRIP SEATED ROW W/EXTENSION

3 x 15 @ 5

PENDLAY ROW 2.0

5 x 6 @ 5

PRONATED READ DELT FLY

3 x 15 @ 5

LYING LEG RAISE W/PULLOVER

3 x 15 @ 5

Wednesday

DELOAD HINGE PATTERN

DB JEFFERSON CURL

3 x 10 @ 5

STRAIGHT BAR LOW CABLE RDL

3 x 10 @ 5

DUAL KETTLEBELL SUMO RDL

3 x 10 @ 5

2 DOWN 1 UP SEATED HAMSTRING CURL

3 x 20 @ 5

SEATED CALF RAISE

3 x 20 @ 5

Thursday

DELOAD VERTICAL PUSH

BENCH SUPPORTED DUMBBELL FACE PULL

3 x 15 @ 5

EZ BAR WIDE GRIP TRICEP EXTENSION

3 x 20 @ 5

HIGH INCLINE DUMBBELL SHOULDER PRESS

3 x 15 @ 5

BARBELL SHOULDER PRESS

5 x 6 @ 5

KETTLEBELL AROUND THE WORLD

3 x 30 @ 5

HALF KNEELINNG KETTLEBELL CORE ROTATION

3 x 30 @ 5

KETTLEBELL PLANK AND PULL THROUGH

3 x 12 @ 5

Friday

DELOAD VERTICAL PULL

SUPINE HORIZONTAL EXTERNAL/INTERNAL ROTATION

2 x 12 @ 3

SEATED CABLE GOOD MORNING

3 x 10 @ 5

HALF KNEELING SINGLE ARM PULL DOWN

3 x 30 @ 5

BENCH SUPPORTED INCLINE ROW

3 x 15 @ 5

ALTERNATING DUMBBELL CURL

3 x 30 @ 5

Saturday

DYNAMIC STRETCHING

DYNAMIC HIP FLEXOR STRETCH

3 x 20 @ 6

DYNAMIC ADDUCTOR STRETCH

3 x 20 @ 6

DYNAMIC FIGURE 4 HIP ROTATION

3 x 20 @ 6

DYNAMIC CHILD'S POSE

3 x 10 @ 7

DYNAMIC ELEVATED PIGEON 2.0

3 x 20 @ 6

SCORPION ROLL

3 x 20

THREAD THE NEEDLE

3 x 12 @ 6

QUADRUPED THORACIC ROTATION

3 x 12

DUMBBELL PLANK AND PULL THROUGH

3 x 12 @ 6

A10

SUPERMAN "T" RAISE

3 x 10

Coach

More from CAPACITY LAB SYSTEMS

JASON LITTLETON NSCA CPT

Jason is an NSCA Certified Personal Trainer specializing in structured performance development for adults who enjoy training but lack clear direction. He designs frameworks that build strength, endurance, and long-term physical capacity using repeatable protocols and measurable progressions. Jason replaces guesswork with a clear plan, and the guidance needed to execute with confidence.

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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