Conjugate Baseball
Ironwolf Athletics Strength & Conditioning
BaseballConjugate Baseball is built to develop stronger, faster, more explosive baseball players.
This program uses the proven Conjugate Method to develop the physical qualities that matter most on the field; maximal strength, speed, power, explosiveness, conditioning, and durability.
Training is built around four primary lifting days each week: two Max Effort days and two Dynamic Effort days. Max Effort training develops the strength needed to produce and absorb force, while Dynamic Effort training focuses on moving with speed and explosiveness. Together, they create a well-rounded athlete without relying on the same workouts week after week.
We also incorporate two active recovery days designed to keep you moving, improve conditioning, and help you recover between training sessions. These may include steady-state cardio, sprint work, agility, mobility, and other athletic movements.
The goal isn't simply to get stronger in the weight room. It's to build a complete baseball athlete who can run faster, move better, produce more force, stay durable, and perform at a high level throughout the season.
Get stronger. Get more explosive. Become a better baseball player.
Welcome to Conjugate Baseball.
A
OFF DAY
A
Ironworks Full Body Mobility
B
Treadmill Incline Walk
1 x 12:00 @ 8
C
Sumo Deadlift
5, 3, 3, 2, 2, 1, 1 @ 60, 65, 75, 85, 85, 90, 90 %
D1
Box Squat
4 x 4 @ 60 %
D2
Weighted Vert
3 x 2
E
Walking Anti Rotation Lunge
4 x 12
F
Barbell RDL
4 x 8
G
Leg Extension
4 x 12
H
Seated DB Curl
5 x 16
A
Ironworks Full Body Mobility
1 x 10:00
B
90/90 Hip Flips
4 x 20
C
Treadmill Incline Walk
1 x 6:00
D
Assault Bike Intervals
8 x 60 @ 60
E
Dead Hang
3 x MAX
A
Ironworks Full Body Mobility
1 x 10:00
B
90/90 Hip Flips
4 x 20
C
Skip Series
1 x 10
D
A Skips
2 x 10
E
Jog
1 x 400
F
Sprint
6 x 150 @ 90
A
Ironworks Full Body Mobility
B1
Cable Facepull
3 x 12
B2
Bent Over Rear Delt Fly
3 x 12
B3
Hand Elevated Push Ups
3 x 12
C
Bench Press
5, 3, 3, 2, 2, 2, 2 @ 50, 60, 70, 80, 80, 85, 85 %
D
Incline DB Bench Press
4 x 16 @ 65 %
E
Incline DB Tricep Extension
4 x 20
F
Bent Over DB Row
4 x 16
G
Seated Lat Pulldown
5 x 12
H
Seated DB Press
5 x 8
I
DB Front Raise
3 x 16
J
Tricep Pushdown
4 x 30
A
OFF DAY
A
Ironworks Full Body Mobility
B1
Barbell Good Morning
3 x 12
B2
KB swings
3 x 8
C
Box Squat
7 x 1 @ 70 %
D
KB Hook Grip Lateral Squat
4 x 16
E
Walking Lunges
4 x 24
F
Single Leg Hamstring Curl
4 x 40
G
Hand Assisted Single Leg RDL
4 x 20
H
Rope Curl
4 x 20
A
Ironworks Full Body Mobility
B1
Cable Facepull
3 x 12
B2
Bent Over Rear Delt Fly
3 x 12
B3
Hand Elevated Push Ups
3 x 12
C1
Close Grip Bench Press
7 x 1 @ 70 %
C2
Med Ball Slam
7 x 4
D1
Anterior Delt Incline Press
4 x 16 @ 50 %
D2
Single Arm DB Row
4 x 24
E
Chest Supported Upper Back Row
4 x 20
F
Cable Lateral Raise
3 x 20
G
Dumbbell Prone Y
3 x 20
Christian Backes
I’ve spent 10+ years coaching athletes in baseball, football, lacrosse, and more, from youth to collegiate and professional levels. My philosophy is rooted in the Conjugate Method, combining strength, speed, power, explosiveness, and athletic movement to build complete athletes. Conjugate Baseball brings the same training I use with my athletes directly to you.
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!
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Conjugate Baseball
Conjugate Baseball
Conjugate Baseball
