Conquer Compete: Training by Jason Leydon in TrainHeroic

Conquer Compete

Conquer Athlete

CrossFit, Functional Training
Coaches
Jason Leydon and Chris Rudnick

BETTER PROGRAMMING. BETTER TRAINING. BETTER RESULTS.

Our template program, Conquer Compete, follows the principles for strength, conditioning, & mixed modality work & focuses on aerobic capacity, gymnastics, strength, power, & CrossFit. Join our proven program that trains functional fitness athletes to be ready for the competitive season & receive feedback from our elite coaching staff.

ABOUT THE CONQUER COMPETE PROGRAM: COMMITTED TO THE WIN.

This program shares time-tested drills, methodology, & application of elite athlete development that has helped some of the world’s top athletes compete & podium at the CrossFit Games. Conquer Compete workouts are geared for serious athletes who want to build the abilities that will put them in the best position to compete in a sanctioned event.

Conquer Compete has a structured periodization around the Games Season with two major peaks built in. If you've built up a good engine, developed your strength, refined your lifts & are proficient in all gymnastics movements, this is the program for you. Any movement, weight, rep scheme, or workout that you would see/expect in an elite level competition is what you can expect here.

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Our Mission
To provide the highest quality in programming & education to our community, giving them the necessary tools they need to achieve their specific goals.
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Hands-On Coaching
You can expect to hear from your coach each day. Our coaches understand the principles of strength and conditioning and they know how to apply these principles in a way to drive the results that you want.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow. You can expect to hear from your coach three times per week.
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Programming 7 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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Mindset Training
Structured mental training exercises to cultivate your inner strength
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Detailed, expert instruction
60 minute a.m. & 60-120 min p.m. training sessions programmed by Master Coach Jason Leydon. Morning sessions optional.
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Online Community
Get access to our Conquer Athlete Facebook Group to connect with other athletes who are in the same program to get feedback & support.
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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 the TrainHeroic app.
Equipment
Required
Barbell // Plates // Dumbbells // Kettlebells // Medicine Ball // Pull-Up Bar
Recommended
Stationary Bike // Jump Rope // Rower
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Monday AM: 7/12 - Recovery Week 

Conditioning:

A

AMRAP x 10 Minutes @60-70% Aerobic Effort 500m Row 500m Bike Erg + - Rest 60s - + AMRAP x 10 Minutes @60-70% Aerobic Effort 400m Assault Runner 100m Walk + - Rest 60s - + AMRAP x 10 Minutes @60-70% Aerobic Effort 500m Ski Erg 500m Bike Erg **Goal is to keep a sustainable pace throughout **

Sunday
Monday PM

Prep

A

Warm Up: Monday

2 Sets: A1. PVC Tricep/Lat Insertion Stretch on Bench x30s. A2. DB/KB Overhead Partial Squat Thoracic Overhead Press x5 reps w/3 sec pause A3. Weighted PVC Overhead Stretch w/ Ribcage Lock Down x5 reps w/3 sec pause 1-2 Sets: B. 1/2 Kneeling Frog Rock w/ Leg lateral x10 reps C. Hip 90/90 CARs x 6-8 reps D. Ido Squat Routine x1 rep

B

Snatch

6 x 2 @ 60, 60, 65, 65, 70, 70 %

C

Snatch High Pull

4 x 2 @ 90, 90, 5, 5 %

D

Back Squat

5 x 4 @ 70 %

E

Seated Dumbbell Good Morning

4 x 8

Mixed Modal Conditioning:

F

4 Rounds: @80% Effort 3 PC [225/155#] - Fast Singles 10 SHSPU 20 GHDSU - Rest 2 Minutes -

Monday
Tuesday AM

Conditioning:

A

For Time: @60-70% Aerobic Effort 50.40.30.20.10 Cal Assault Bike **After each round perform ** 30s. L-Sit Hold on Parallettes 30s. Ring Plank Scale to Tuck Holds on Parallettes if needed

Monday
Tuesday PM

Prep

A

Warm Up: Tuesday

Foam Roll: Lats / Pecs / Upper-back: x2 minutes each area 1-2 Sets: A. Supine Weighted PVC/Barbell Overhead stretch + Pull: x5 with 5s. pause overhead B. Ring German Hang: x15-20s. C. Cressey Shoulder Sequence: x1 Cycle D. Wrist Routine: x1 Cycle

B

Power Clean

5 x 2 @ 70 %

C

Power Jerk

5 x 2 @ 60 %

D

Push Press

3 x 3 @ 70 %

E

Dual Kettlebell Gorilla Row

3 x 8

Mixed Modal Conditioning:

F

4 Rounds: @Skill Effort 50 DU 25' HSW - Rest 60s - **Goal is to work on some gymnastics/skill work under a bit of fatigue

Mixed Modal Conditioning:

G

3 Rounds: @85% Effort 21 S2OH [135/95#] 7 TTB - Rest 60s - + 3 Rounds: @85% Effort 7 S2OH [185/125#] 21 CTB - Rest 60s -

Tuesday
Wednesday PM

Prep

A

Warm Up: Wednesday

Foam Rolling [TFL, Quads, Psoas, Glute Med, Lats, Pecs]: x5 Minutes 2 Sets: A1. 1/2 Kneeling Banded Scap OH Retraction + Pull: x6-8 reps ea. A2. Wall Facing Banded Shoulder Slides [Thin/Light Band around wrists - wrists stay in-line w/ elbows]: x 3-5 reps A3. Hanging Scap Depression + Retraction: x6-8 reps 1 Set: D. 1/2 Kneeling Frog Adductor Stretch w/ Rotation + Reach: x6-8 reps ea. E. Foot + Ankle Routine [GMB]: x1 cycle F. Ido Squat Routine: x1 cycle

Clean and Jerk

B

6 Sets [2+1]: ** Perform 2 Cleans then on 3rd rep add in a jerk** 1 set x 2+1 @60% 2 sets x 2+1 @65% 3 sets x 2+1 @70% - Rest as Needed -

C

Clean High Pull

4 x 2 @ 90, 90, 95, 95 %

D1

Front Squat

5 x 3 @ 70 %

D2

Archer Ring Row

4 x 10

Mixed Modal Conditioning

E

3 Rounds: @80% Effort: 5 SB Over the Shoulder [150/100#] 10 DB PC [55/35#ea.] 30 Cal Bike Erg 10 Sandbag Over the Shoulder [150/100#] 5 DB PC [55/35#ea.] - Rest 3-4 Minutes -

Tuesday
Wednesday AM

Conditioning:

A

2 Sets: Row: 4 Minutes @60% Effort 3 Minutes @70% Effort 2 Minutes @80% Effort 1 Minute @90% Effort + - Rest 2-3 Minutes - + Assault Bike 4 Minutes @60% Effort 3 Minutes @70% Effort 2 Minutes @80% Effort 1 Minute @90% Effort + - Rest 2-3 Minutes - + Mixed: 1 Minute Row @85% Effort 2 Minute Assault Bike @60% Effort 1 Minute Assault bike @85% Effort 2 Minute Row @60% Effort + - Rest 3-4 Minutes -

Wednesday
Recovery Day

Conditioning

A

Thoracic + Hip Flow

Thoracic Flow: 5 Minutes Hip Flow: 5 Minutes

Thursday
Friday AM

Conditioning:

A

3 Sets: 3 Minute Row @85% Effort - Rest 9 Minutes - + - Rest 15 Minutes - + 3 Sets: 3 Minute Row @85% Effort - Rest 9 Minutes -

Thursday
Friday PM

A

Power Snatch

5 x 2 @ 70 %

Snatch Grip Push Press + Overhead Squat

B

4 sets 3+1 reps @70% 1 RM Snatch ** 3 Snatch Grip Push Press + 1 OHS** - Rest as Needed -

C1

Seated Behind the Neck Press

3 x 8

C2

Barbell RDL

3 x 10

Mixed Modal Conditioning:

D

For Time: @85% Effort 20-15-10-5 BBJO [24/20"] DB Alt. Hang Power Snatch [50/35#] + - Rest 2 Minutes - + 5-10-15-20 KB Swing [70/53#] Cal Ski Erg

Friday
Saturday

CCT #62

A

B

Bench Press

4 x 8

C1

Bulgarian Split Squat

4 x 10

C2

Landmine Goblet Cossack Squat

Mixed Modal Conditioning:

D

Every 3 Minutes x 5 Rounds: @85% Effort 400m Run 2 LLRC

Mixed Modal Conditioning:

E

For Time @Hard Effort 9-15-21 Cal Row DB Thrusters [55/35#ea.] + - Rest 7-10 Minutes + 21-15-9 Cal AB BMU

Saturday
Rest Day
Coaches
coach-avatar Jason Leydon

Founder of and head trainer at CrossFit Milford in Milford CT, which has been to the games 5 times and has had athletes at the games 11 years in a row. Team CrossFit Milford finished 2nd in the world in 2015 and Jason has produced 10 podium finishers.

coach-avatar Chris Rudnick

Chris is a graduate of Northeastern University’s Doctoral Physical Therapy Program. Now a Conquer Coach and a trainer at CrossFit Milford in Milford CT, he writes programs and coaches groups and individual design clients, while continually pursuing more knowledge through certifications like OPEX, USAW, and NSCA.

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FAQs
Who is this training for?
Conquer Compete is a comprehensive program for athletes serious about the Sport of Fitness and interested in being competitive?
Can I sign up if I am located outside of the USA?
Yes, our online teams and programs are delivered through the mobile application TrainHeroic, which is available to athletes worldwide!
How do I upload videos in order to get feedback from Conquer Coaches?
Upload your lifting videos directly through the TrainHeroic app or copy / paste a link from your favorite social media or video hosting platform (Instagram, YouTube, Google Drive). Our dedicated coaching staff works around the clock to give you personalized feedback on your videos.
How many sessions per day is this? What if I don't have time?
This program has 2 sessions per day as it is written, but if you don't have time for both (on any given day, or ever), it is intended that you just do the PM session.
How much communication will I get with the Coaches?
Our Conquer Coaches are in the TrainHeroic app daily providing feedback and answering questions! We also send out notes for the week so you can better understand the training cycles and intent of the training.
What if I miss a day?
Pick up with the current day and continue on in the program!
How long is each session?
Each session is 1 hour to 1.5 hours, and there are 2 sessions programmed per day. If you only have time for one of those sessions, only do the PM session.
The Proof
verified-athlete-avatar Brooke Haas

Ranked 53rd | 2019 CrossFit Games

Verified Athlete

"Jayson really hits on all aspects of being a competitor & an elite athlete. I'm confident that when I go into a competition, there's not going to be something that I'm unprepared for. Jay genuinely cares about his athletes and Conquer Athlete is just a well-rounded program."

verified-athlete-avatar Connor Duddy

Ranked 22nd | 2019 CrossFit Games

Verified Athlete

"If I need a quick adjustment or advice on how to approach training for that day, I get a response from my coach right away. That's super valuable for when I have a lot of training to do and don't have time to wait around."

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Conquer Compete
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Conquer Compete
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Conquer Compete
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