LEO CONJUGATE

JL PER4MANCE

Strength & Conditioning, Law Enforcement, Tactical
Coach
Jason Littleton NSCA TSAC/CPT

This program is simplistic in nature and delivers real results. No crazy lifts that require extensive knowledge of movement or equipment. The only thing you'll find here are tried and true methods to maximize range of motion, build repeatable strength, improve athleticism and cardiovascular health. Along the way you'll make yourself more resilient to injury, improve your recovery time and change the composition of your body to meet the expectations you have for yourself.

MAX EFFORT MAX EFFORT DAYS ARE SLOTTED ON YOUR FIRST DAY OFF. THIS GIVES US ADEQUATE REST TO STEP INTO THE GYM AND LIFT BIG.

REPEATED EFFORT: REPEATED EFFORT IS ABOUT BUILDING MUSCULAR ENDURANCE AND ADDING MUSCLE TO THE AREAS THAT NEED IT. THESE DAYS FALL ON YOUR SECOND DAY OFF TO ALLOW THE BODY TO RECOVER WELL ENOUGH SO THERE IS LIMITED SORENESS THAT COULD IMPACT YOUR PERFORMANCE ON DUTY.

DYNAMIC EFFORT/POWER: .DYNAMIC EFFORT/POWER IS ABOUT CREATING REPEATABLE POWER THAT APPLIES DIRECTLY TO YOUR ROLE IN THE FIELD

DYNAMIC EFFORT/MOVEMENT: DYNAMIC EFFORT/MOVEMENT IS ABOUT BUILDING A FOUNDATION OF ATHLETIC PERFORMANCE AROUND MOVEMENT PATTERNS THAT YOU APPLY IN THE FIELD

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TIME SAVINGS
Time is of the essence. Our programs will keep you on task so you're spending less time in the gym and more time enjoying the life you work hard to build.
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GYM CENTRIC TRAINING
Our program is precisely crafted for training in the corporate gym. Your sessions are designed to maximize the equipment and amenities available and minimize the time spent training. Time is your most valuable asset don't waste it.
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TACTICAL COMMUNITY FORUM
THE SPECIALIZED COMMUNITY FORUM IS YOUR HUB FOR STRENGTH AND CONDITOING INFORMATION DIRECTLY RELATED TO THE FIELD OF THE TACTICAL PERSONNEL. HERE YOU'LL FIND INFORMATION ON THE SCIENCE BEHIND YOUR SUCCESS IN THE GYM AND IN THE FIELD. SLEEP. NUTRITION. RECOVERY. TRAINING PROTOCOLS. DELIVERED STRIGHT TO YOU FROM THE LEADERS IN YOUR FIELD.
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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
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BUILDING RELATIONSHIPS
Your coaches are here to listen. Through regular check-ins and communication, we build relationships that extends beyond training.
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Programming 7 days per week
Daily strength, conditioning, and skill training that directly impacts your ability to preform your duties to the highest degree.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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.
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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
Recommended
SLED//TORQUE TANK//RESISTANCE BAND
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
ON DUTY TRAINING

A1

LOW CABLE RDL

3 x 15 @ 7

A2

FACE PULL (ROPE)

3 x 15 @ 7

A3

HIGH TO LOW WOOD CHOP (ROPE)

3 x 10 @ 7

B1

OVERHAND GRIP SEATED ROW

3 x 25 @ 7

B2

DUMBBELL FLOOR BRIDGE PULL OVER

3 x 15 @ 7

B3

SCORPION ROLL

3 x 10

Monday
MAX EFFORT DEADLIFT

A

BACK EXTENSION MACHINE

5 x 10 @ 7

B

SPLIT STANCE KETTLEBELL SUITCASE DEALIFT

4 x 20 @ 7

C

SUPINE HIP FLEXION

4 x 20 @ 7

D

TRAP BAR DEADLIFT 2.0

5 x 5 @ 8

E

MID LENGTH NEUTRAL GRIP SEATED ROW

4 x 15 @ 8

F

SEATED HAMSTRING CURL

4 x 15 @ 8

G

WEIGHTED CRUNCH 2.0 (ROPE)

4 x 25 @ 8

Tuesday
REPEATED EFFORT VERTICAL PUSH

A1

FACE PULL (ROPE)

4 x 15 @ 7

A2

TRICEP EXTENSION (ROPE)

4 x 15 @ 7

A3

UPRIGHT ROW (ROPE)

4 x 15 @ 7

B

SEATED NEUTRAL GRIP DUMBBELL SHOULDER PRESS

6 x 8 @ 8

C

DUMBBELL UPRIGHT ROW

4 x 12 @ 8

D

PRONATED REAR DELT FLY

3 x 15 @ 8

E1

SINGLE ARM DUMBBELL GROUND TO OVERHEAD

4 x 10 @ 7

E2

BATTLING ROPE SLAM

4 x 10 @ 7

E3

GRAPPLERS TOSS

4 x 20 @ 7

Wednesday
DYNAMIC EFFORT/POWER

A1

FACE PULL (ROPE)

3 x 15 @ 7

A2

MEDICINE BALL GROUND TO OVERHEAD

3 x 15 @ 7

A3

WEIGHTED CRUNCH 2.0 (ROPE)

3 x 25 @ 7

B

TRAP BAR JUMP

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

C

MEDICINE BALL SLAM 2.0

4 x 10 @ 8

D1

SINGLE ARM ROW WITH ROTATION

3 x 20 @ 7

D2

STANDING CABLE CORE ROTATION

3 x 20 @ 7

D3

HALF KNEELING PALOFF PRESS

3 x 10 @ 7

Thursday
DYNAMIC EFFORT/MOVEMENT

A1

BACKWARD SLED WALK 2.0

4 x 2 @ 7

A2

LATERAL SLED DRAG

4 x 2 @ 7

A3

HIGH KNEE SLED DRIVE

4 x 2 @ 7

B

BAND ASSISTED JUMP

5 x 6 @ 8

C

MEDICINE BALL ICE SKATER

3 x 10 @ 14 lb

D1

BAND RESISTED SPRINT

3 x 5 @ 7

D2

BAND RESISTED LATERAL SHUFFLE

3 x 3 @ 7

D3

BAND RESISTED BACK PEDAL

3 x 3 @ 7

E1

SCORPION ROLL

3 x 10

E2

DYNAMIC ADDUCTOR STRETCH

3 x 10 @ 6

E3

HOLLOW HOLD 2.0

3 x 3 @ 10

Friday
ON DUTY TRAINING

A1

DB JEFFERSON CURL

3 x 5 @ 6

A2

DYNAMIC HIP FLEXOR STRETCH

3 x 20

A3

DYNAMIC ADDUCTOR STRETCH

3 x 10 @ 6

B1

TRAVELING LUNGE WITH ROTATION TO LEAD LEG

3 x 10

B2

DOWN DOG TO TALL PLANK

3 x 10 @ 2

B3

SCORPION ROLL

3 x 10

Saturday
ON DUTY TRAINING

A1

LOW CABLE RDL

3 x 15 @ 7

A2

FACE PULL (ROPE)

3 x 15 @ 7

A3

HIGH TO LOW WOOD CHOP (ROPE)

3 x 10 @ 7

B1

OVERHAND GRIP SEATED ROW

3 x 25 @ 7

B2

DUMBBELL FLOOR BRIDGE PULL OVER

3 x 15 @ 7

B3

SCORPION ROLL

3 x 10

Coach
coach-avatar 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. He's coached personnel from the San Bernardino County Sheriffs and Apple Valley Fire Department.

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YOUR SUCCESS IS OUR MISSION

It's better to fuck around and find out in the gym than on the job. Choose JL PER4MANCE and experience fitness on the next level. Your commitment to excellence starts now.

Start My 7-Day Free Trial
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FAQs
HOW HEAVY SHOULD THE WEIGHT BE?
IF YOU'RE RETURNING TO STRENGTH TRAINING, KEEP THE WEIGHT COMFORTABLE AT FIRST AND BUILD UP TO HEAVIER WEIGHT OVER THE FIRST TWO WEEKS OF THE PROGRAM.
WHAT IS RPE?
RPE STANDS FOR RATE OF PRECIEVED EXERTION. IT'S A NUMBER USED TO REFLECT THE AMOUNT OF EFFORT YOU SHOULD BE EXERTING TO COMPLETE THE PRESCRIBED REPS. IT HELPS TO MINIMIZE INJURY WHILE TRAINING.
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LEO CONJUGATE
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LEO CONJUGATE
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LEO CONJUGATE
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