Foundational Strength & Athletic Development
Conjugate AF
Multi-sport, Powerlifting, Functional Training, Strength & Conditioning, Power Sports , Plyometrics, General Fitness, Law Enforcement, First RespondersThis monthly team based subscription is a hybrid class (online programming and coaching with in-person coaching) being offered at Royal Barbell Club in Springfield, MO with scheduled in person coaching available to members.
The training focus is based on the goals and objectives of the current subscribers and the equipment required for the prescribed training uses what is available at Royal Barbell Club.
If you want to increase weight on your squat, bench, deadlift, AND increase your overall athleticism you are in the right place! You will be committing to 4 days/week for at least an hour each training day. Training follows a conjugate sequencing system so the week will consist of 2 Max Effort days and 2 Dynamic Effort or Repetition days, separated by lower and upper body, with a 72-hour split between training the same muscle groups. Prescribed exercises have an instructional video to simplify training alone as a beginner or novice.
In-person coaching will be available at least 1 week per month at Royal Barbell while Coach Brett is in local and not traveling nationally or internationally to coach. Weeks of availability will be posted to FB and IG to schedule in-person sessions.
Prep
A
Warm up - Circuit (Lower)
The intent is to increase heart rate and body temperature. Move arms and legs throughout their range of motion to smooth out stiff joints and release tension that may be reducing mobility. If you have been sitting or standing for the last several hours it is important to have the ability to move throughout the ranges of motion you will be working in for the day. Increase HR: Movement/mobility prep: foam roll, lacrosse ball, etc x10 High knee pulls x10 Hamstring scoops x10 Statue of liberty/quad walk x10 The world's greatest stretch / Groiners x10 Arm circles Lower body: 4 round circuit x25 KB swing x25 Air squat x25 Banded face pull x25 Banded hamstring curl
B
A-Skip
3 x 30
C
Bear Crawl
3 x 20
D
Goblet Squat
4 x 8
E
RDL
3 x 8
F
Plank
3 x 1:00
G
Backward Sled Drag
5 x 60
Prep
A
Warm up - Circuit (Upper)
The intent is to increase heart rate and body temperature. Move arms and legs throughout their range of motion to smooth out stiff joints and release tension that may be reducing mobility. If you have been sitting or standing for the last several hours it is important to have the ability to move throughout the ranges of motion you will be working in for the day. Increase HR: Movement/mobility prep: foam roll, lacrosse ball, etc x10 Open/Close hand grip/sqeeze x10 Archers x10 Egyptians x10 The world's greatest stretch / Groiners x10 Arm circles Upper body: 4 round circuit x25 Banded face pull x25 Incline DB press (10% of 1RM) x25 Banded lat pulldown x25 Banded tricep extension
B
Shoulder Taps
3 x 10
C
Spiderman Push-up
3 x 10
D
Shoulder Press
5 x 5
E
Bent Over Row
3 x 8
F
Banded Tricep Pushdown
4 x 25
G
Single Arm Farmer Walk
10 x 60
H
Conditioning
A
Warm up - Circuit (Lower)
The intent is to increase heart rate and body temperature. Move arms and legs throughout their range of motion to smooth out stiff joints and release tension that may be reducing mobility. If you have been sitting or standing for the last several hours it is important to have the ability to move throughout the ranges of motion you will be working in for the day. Increase HR: Movement/mobility prep: foam roll, lacrosse ball, etc x10 High knee pulls x10 Hamstring scoops x10 Statue of liberty/quad walk x10 The world's greatest stretch / Groiners x10 Arm circles Lower body: 4 round circuit x25 KB swing x25 Air squat x25 Banded face pull x25 Banded hamstring curl
B
Accelerating High Knees
3 x 20
C
Power Skip
3 x 20
D
Box Squat
8 x 2 @ 50 %
E
Trap Bar Deadlift
8 x 1 @ 55 %
F
Bulgarian Split Squat
3 x 8
G
Hanging Knee Raise
5 x 10
Prep
A
Warm up - Circuit (Upper)
The intent is to increase heart rate and body temperature. Move arms and legs throughout their range of motion to smooth out stiff joints and release tension that may be reducing mobility. If you have been sitting or standing for the last several hours it is important to have the ability to move throughout the ranges of motion you will be working in for the day. Increase HR: SkiErg 5 minutes, RPE3 for minute 2-4 Movement/mobility prep: foam roll, lacrosse ball, etc x10 Open/Close hand grip/sqeeze x10 Archers x10 Egyptians x10 The world's greatest stretch / Groiners x10 Arm circles Upper body: 4 round circuit x25 Banded face pull x25 Incline DB press (10% of 1RM) x25 Banded lat pulldown x25 Banded tricep extension
B
Bench Press
4 x 8
C
Half-Kneeling Landmine Press
3 x 12
D
1-Arm DB Row
5 x 10
E1
Band Pull-Apart
2 x 25
E2
Banded Tricep Pushdown
2 x 25
Prep
A
Warm up - Circuit (Lower)
The intent is to increase heart rate and body temperature. Move arms and legs throughout their range of motion to smooth out stiff joints and release tension that may be reducing mobility. If you have been sitting or standing for the last several hours it is important to have the ability to move throughout the ranges of motion you will be working in for the day. Increase HR: Movement/mobility prep: foam roll, lacrosse ball, etc x10 High knee pulls x10 Hamstring scoops x10 Statue of liberty/quad walk x10 The world's greatest stretch / Groiners x10 Arm circles Lower body: 4 round circuit x25 KB swing x25 Air squat x25 Banded face pull x25 Banded hamstring curl
Conditioning
B
General - TSAC circuit #1
The circuit is performed continuously with minimal rest (depending on conditioning level) between exercises. The tactical athlete can rest 1 to 3 minutes between circuits and perform two to four circuits in total. 1. Trap bar deadlift x10 reps 2. Hand release push-up x 12 reps 3. Sandbag reverse lunge × 10 reps (alternate sides) 4. Kettlebell swing × 15 reps 5. Burpee × 15 reps 6. Inverted row × 10 reps 7. Plank × 30 seconds 8. Jump rope × 100 reps
Brett Tomboc CPT, CVFO
Coach Brett is a combat infantry veteran and powerlifter with an educational background in Exercise Science from Missouri State University. He coaches other veterans and transitioning service members from conventional and special operation sectors at the University of Health and Performance as a Graduate Assistant Coach.
When you join a team you’re getting more than programming, you’re joining an online community.
Foundational Strength & Athletic Development
Foundational Strength & Athletic Development
Foundational Strength & Athletic Development
