Shamrock Strength Crew

Shamrock Strength Systems

Power Sports , Powerlifting, Strength & Conditioning, Strongman
Coach
John Napoletano

Do you have a desire to get stronger? Have you tried a bunch of programs but keep getting bored or find yourself plateauing out every time you make a little progress? Or maybe you just want to mix up your training a bit, do a power lifting meet? Maybe even a Strongman competition? Or maybe you are just obsessed with strength like me and tired of getting injured in the process? By signing up for this program, you will not only get programming, instructional videos, and see progress like never before. But you will also get expert guidance and access to a community of people that are as interested in strength training as you are! Whether you are a beginner or an advanced lifter, the conjugate method can be adapted to any level. I will personally publish 5 days of training 2 dynamic days, 2 max effort days and an optional conditioning day to increase GPP (General Physical Preparedness). The way the conjugate method works, is through addressing weak points and alternating exercises to prevent over use injuries. Let's work together and make progress like never before!

$40 / mo
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Attack your weak points!
Conjugate is all about finding the weak points in your lifts and building them up into strengths! By specifically targeting weak points, the system can constantly be adapted to the needs of the lifter. Which means constant progress!
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Try new exercises!
The Conjugate Method is different from other programs because it uses a variety of exercises to achieve the desired stimulus. This not only makes training fun, but it also helps to determine weak areas and prevent overuse injuries!
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Constant guidance
Not only will you have constant access to me, but you will be part of a community of people with similar goals, experience levels and a drive to take training seriously!
Features
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Access to your coach
A Coach who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
This system consists of 4 training days, 2 Upper body and 2 lower body. 2 max effort days and 2 dynamic effort days. 1 day of conditioning optional.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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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 an app.
Equipment
Required
Barbell // Cable Machine // Squat Rack // Bench Press
Recommended
Bench Block/Boards // Bands/chains
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Max Effort Lower Week 1

A

Pigeon Stretch

3 x 30

B

Couch Stretch (Hip Flexors)

3 x 0:30

C

Butterfly Stretch

1 x 1:30

D

Band Walks

2 x 10

E

Box Squat

F

Stiff Leg Deadlift

4 x 8

G

Goblet Squat

H

Back Extension

I

Plank

3 x 0:30

J

Treadmill Work

1 x 1

Monday
Max Effort Upper Week 1

A

Band Face Pull

3 x 25

B

Upside down KB Press

3 x 10

C

Inchworm Push-Up

2 x 10

D

Close Grip Bench Press

E

DB Rollbacks

F

DB Chest Fly

G

Assisted pull up with band and upper back activation

H

Seated Cable Row

I

Lying Leg Raise On Bench

Wednesday
Dynamic Effort Lower Week 1

A

Butterfly Stretch with Hip Mobility

B

Air Squat

2 x 10

C

Forward Lunge with Hands on Hips

3 x 10

D

Front Squat

8 x 3

E

Trap Bar Deadlift

4 x 8

F

Bulgarian Split Squat

G

Leg Extension

H

Lying Leg Curl

I

Suitcase Carry

3 x 20

Thursday
Dynamic Effort Upper week 1

A

Band Pull-Apart

3 x 25

B

Banded Tricep Pushdown

2 x 50

C

Elbow on knee external rotation

D

Floor Press

E

Seated DB Shoulder Press

F

Face Pulls

G

DB Pullover

H

DB Lateral Raise

3 x 10

I

Dead Bug

3 x 10

Friday
2025-2-8

A1

Sprint

1 x 60

A2

Split Squat Jump

1 x 10

A3

Defensive Shuffle

1 x 60

A4

Pike Pushup

3 x 10

Coach
More from Shamrock Strength Systems
coach-avatar John Napoletano

Nationally ranked Powerlifter and Amateur Strongman I have been competing in strength sports for the last 5 years and coaching clients for the last 8. My never ending strive for excellence pushes me to keep progressing and I love bringing up as many people as I can along the way.

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The only thing holding you back is you..

This programming is focused on individual weaknesses and together we will be able to make you as strong as you can be! Are you ready to put the work in?

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FAQs
I'm a beginner, can I run this program?
This training can be adapted to any level and is perfect for beginners! The newbie gains will be crazy!
What equipment do I need to run this program?
As long as you have a barbell, a squat rack and a bench press we can modify the program accordingly and can still make a ton of progress. A lot of people think conjugate is all about bands and chains, but they aren't necessary.
Did you come up with this method?
No, the conjugate method was put together by Louie Simmons of Westside Barbell and has been used to make elite level lifters and athletes for almost 40 years. I have just studied all of his work and applied what I have learned to my own training and the training of my athletes.
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When you join a team you’re getting more than programming, you’re joining an online community.

Shamrock Strength Crew
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Shamrock Strength Crew
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Shamrock Strength Crew
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Shamrock Strength Crew
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