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Conquer Athlete

@conquerathlete

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Real 1:1 coaching, not templates.
For people who train like it matters.
15+ Crossfit Games podiums,
30+ Crossfit Games athletes.
👇 Apply

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Don’t get wrapped up in the numbers.

The number is the end goal. The athlete in front of you is a human first. Coach the underlying quality: is this person strong enough because they need a strength cycle, because they need more lean muscle, or because they can’t express the strength they already have?

Ask that first and the program answers itself.
That’s how we build durable, resilient athletes. October cohort of the mentorship is capped.

DM me MENTOR.

@conquerathlete
@jasonleydon
@long.range.athlete

#coacheducation #strengthandconditioning #programming #mentorship #conquerathlete

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New series. I teardown Games workouts the way I'd teardown your programming.

First up: Hammer Down. Event 7, 2025 Games.

But the story starts at Event 6. Throttle Up: 35-cal ski erg, 28 chest-to-bar pull-ups, 24 burpee box jump-overs, with a vest, 6-minute cap. Event 7 started 7 minutes later. Same chassis. The ski became the bike. The chest-to-bars became bar muscle-ups.

Here's what I see. The test starts before Event 7 does. Two events, 7 minutes apart. Phosphagen refills fast. Glycogen doesn't. Whoever paces Event 6 owns Event 7.

For time, 8-minute cap: 35-cal C2 bike, 28 bar muscle-ups, 24 burpee box jump-overs. Too long to sprint. Too short to settle. Lactate management decides how the muscle-ups break up. And I've watched technique die at rep 15. The athletes who hold their kip win.

What works: the mirrored design. One variable at a time, clean test. Bike first is right. Legs buy the aerobic base while the pulling muscles stay as fresh as possible.

What fights: the joint budget. 28 chest-to-bars, then 28 bar muscle-ups. Same lats, same grip, same shoulder girdle. Metabolically two events. Structurally one bill. And here's the part coaches miss. Metabolic recovery runs on minutes. Tendons and joint capsules run on days. The tissue clock is slower and quieter. The lats and cuff fatigue before the prime movers do. Scapular position breaks down. Then the shoulder pays. Pain is the last signal, not the first.

If this were training, I'd split the pulling across two days, put the muscle-ups before the bike, and widen the window. The Games tests. Training builds. Know which one you're writing before you copy the workout.

I break down programming like this inside the mentorship. Link in bio to learn more.

@jasonleydon @conquerathlete

#crossfitgames #workoutteardown #programming #coacheducation #strengthandconditioning #mixedmodal #jointhealth #conquerathlete

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One of the harder realities of coaching is understanding that you can’t want something more than the person you’re coaching.

You can see their potential. You can recognize qualities in them that they may not even recognize in themselves. You can provide the right environment, the right guidance, and a clear path forward.

But at some point, the responsibility shifts to the athlete.

Potential is an opportunity. It’s not a guarantee. And having the ability to accomplish something doesn’t necessarily mean someone is willing to make the decisions, sacrifices, and commitments required to get there.

I think one of the biggest areas of growth for a coach is learning to recognize the difference between an athlete who needs more guidance and one who simply hasn’t decided how much they’re willing to invest.

That doesn’t mean you stop caring, stop challenging them, or stop trying to help them grow.

It means understanding that your responsibility is to create the opportunity, provide direction, and hold a standard.

You can influence someone’s decisions. You can’t make those decisions for them.

And sometimes, being a great coach means accepting that distinction.

@conquerathlete
@crossfit_milford
@conquercoacheducation

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PURSUE. WIN. REPEAT.
@pwr_pursuewinrepeat
—
🎥: @un_knwnmedia
📍 @mountainwestchampionship

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**PRECISION. POWER. PROPORTIONS = P3

A thicker back isn't built by just moving heavy weight. It's built through **controlled reps, proper mechanics, and progressive overload.**

**50° INCLINE CHEST-SUPPORTED ROW** 💀

Eliminate unnecessary momentum. Maintain tension. Make every rep count.

🧬 **ANATOMY FOCUS:**

🔴 **TRAPEZIUS** — Scapular control and retraction.

🔴 **RHOMBOIDS** — Powerful scapular retraction for that deep mid-back squeeze.

🟠 **SPINAL ERECTORS** — Support spinal stability throughout the movement.

⚡ **THE FORMULA:**
Heavy tension × Controlled execution × Consistency.

**DON'T JUST LIFT THE WEIGHT. OWN EVERY REP.**

BUILD THICKNESS. BUILD STRENGTH. BUILD WITH PURPOSE. 🦍

#BackDay #ChestSupportedRow #AnatomyOfTraining #HypertrophyBackWorkout
#geminipro

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Your first heavy lift feels great. Your fifth feels like a different sport.

That's a small battery. Battery training builds a bigger one.

Two things run heavy lifting: your fast-twitch fibers (they fatigue fast) and the phosphagen system — about 15 seconds of explosive fuel. Normal strength work rests 3–5 minutes to refill both. Battery training shrinks that window on purpose.

Five ways I build it:

01 — EMOMs. 80–85% for 1–3 reps at the top of every minute, 10–20 min. Teaches your nervous system to recover inside a short, fixed window.

02 — Fatigue-resistance intervals. A 500m row sprint straight into a heavy 75–85% complex. Forces your fibers to recruit when lactate is high.

03 — Contrast / cluster sets. Micro-sets with 10–15s rest: 1 rep @ 85%, rest 15s, repeat. High-percentage volume that would normally bury you.

04 — Rest-pause battery sets. 3 reps @ 80–85%, rack 15–20s, then 1–2 more to technical breakdown. Pushes the set past where it would normally die.

05 — Dynamic-action short intervals. 3 heavy power cleans @ 80%, straight into 5 bar-facing burpees or a 10-cal sprint. Rest 30–45s, repeat.

Two cluster protocols I run inside battery work:

Poliquin clusters — 5x1 @ 87–90% (your 3RM). Rack 15–20s between every rep. Rest 3–4 min, 3–5 sets. Five singles at a weight you'd normally only triple.

Micro-mini clusters — 6–8 reps @ 80–85% as a feel set. Rest :20. Then 2-rep clusters on :15 rest — as many as you can hold with perfect bar speed.

The goal: heavy weights that still move when you're gassed. The heavy max under fatigue. The high-density chipper with your heart rate maxed. Battery training teaches your nervous system to override the fatigue safety switch — 85% still feels crisp at 180 BPM. Technique holds, power holds, injury risk drops.

This is how we teach coaches to think inside the mentorship — 12 weeks, 6 one-on-ones, 12 cohort calls, lifetime access. October cohort is capped. DM me MENTOR.

@jasonleydon @conquerathlete

#BatteryTraining #StrengthEndurance #WorkCapacity #CrossFitTraining #MixedModal #PowerDevelopment #CoachEducation #ConquerAthlete

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Building a bigger engine doesn’t have to come at the expense of strength and power: and vice versa.

But it does require understanding how to manage the demands you’re placing on the athlete.

Every quality we want to develop comes with a cost. There is a certain amount of volume and intensity needed to create an adaptation, but there is also a limit to what an athlete can recover from.

The mistake is assuming that more work automatically produces more progress.

The goal is to understand what the athlete needs, what they can currently tolerate, and how to distribute training stress so one quality isn’t constantly interfering with another.

There will be periods where certain qualities take priority while others are maintained. That’s part of having a plan rather than simply adding more work to a program.

When you understand those relationships and manage fatigue appropriately, you can continue to build aerobic capacity while maintaining, and in some cases improving, strength and power.

It’s not about doing everything at once. It’s about knowing what to prioritize, what to maintain, and when to push.

@conquerathlete
@conquercoacheducation
@crossfit_milford

#strength #power #engine #fitness

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Your 6th rep looks nothing like your 1st. That's a programming problem, not a strength problem.

A cluster set breaks one traditional set into mini-sets with short rest baked in. Instead of grinding through 1x6 @ 80%, you do 3 clusters of 2 reps with 15-20 seconds between. Rack the bar. Breathe. Go again. The set isn't over — it's just paused.

Why it works: heavy lifting runs on the phosphagen (ATP-CP) system — immediate fuel for 1 to 15 seconds of explosive force. Ten to thirty seconds of rest puts a real dent back in the tank. Bar speed comes back. Technique comes back. So you get way more good reps at 80-90% than you ever could straight through — without the breakdown that teaches bad patterns.

Five ways I use them:

01 — Strength clusters. Back squat 4x(2+2+2) @ 82%. 20s between clusters, 3 min between sets. Pure strength — every rep looks like the first.

02 — Battery clusters. Power clean 6x(1+1+1) @ 80%. 15s between clusters, 90s between sets. Repeatability under the bar, crisp when it counts.

03 — Upper-body clusters. Strict press 5x(3+3) @ 80%. 20s between clusters. Shoulders stay honest deep into the session.

04 — Poliquin clusters. 5x1 @ 87-90% (your 3RM). Rack 15-20s between every rep. Rest 3-4 min, 3-5 sets. Five singles at a weight you'd normally only triple.

05 — Micro-mini clusters. 6-8 reps @ 80-85% as a feel set. Rest :20. Then 2-rep clusters on :15 rest — as many as you can hold with perfect bar speed.

The coach's eye: rack the bar during intra-set rest — the pause only works if it's a real pause. Run a timer, because "about 15 seconds" becomes 40 when you're tired. And the stop rule never changes: the moment bar speed changes or mechanics drop, the set is over. Clusters buy you more good reps — they don't buy you bad ones.

This is how we teach coaches to think inside the mentorship — 12 weeks, 6 one-on-ones, 12 cohort calls, lifetime access. October cohort is capped. DM me MENTOR.

@jasonleydon @conquerathlete

#ClusterSets #StrengthTraining #BatteryTraining #WorkCapacity #MixedModal #PowerDevelopment #CoachEducation #ConquerAthlete

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The person in front of you today is not the person from six months ago.

I think about this every time I watch an athlete move through a mixed piece.

The fatigue limiters shift, what broke down in March isn’t what breaks her down now. They switch, they change, they evolve as we do.

But underneath the change, there are always underlying issues. Pair certain dynamic contractions together and a higher level of fatigue shows up around those pairings, every single time.

The movements don’t create the limiter. They expose what’s already living underneath.

So the program is never really about the movements. It’s about seeing the human clearly, who they are today, not who they were, finding the limiter that’s actually there, and pairing contractions that force it to adapt.

That’s how true capacity gets built. Not by accident. By attention.

If you want to learn to see it the way I do, that’s what the Conquer Coach Development Program is for. October cohort starts the 24th — link in bio.

@conquerathlete
@conquercoacheducation
@crossfit_milford

#coach #coaching #mentor #crossfit #fitness

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Elite athleticism isn’t one quality.

It’s the ability to produce force, absorb force, transfer force, and express it in multiple directions at the right time.

The weight room should build the qualities that give the athlete more options when they play the sport.

@conquercoacheducation
@conquerathlete
@crossfit_milford
@elite_sportperformance

#sport #athletes #athlete

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Coaches — stop guessing how to program for your athletes.

The Conquer Coaching Development Program is my 12-week coaching certification built on one idea: learn the principles behind programming — not someone else's templates. It's not just a course. It's a coaching operating system — the same system behind 15 Games podium finishers over 20 years.

Why it's different: templates break the moment the athlete in front of you doesn't fit the mold. I teach you principles, so you build your own toolbelt and problem-solve for any athlete, any sport, any situation.

The depth: 12 weekly topics — performance limiters, assessments, strength and power, energy systems, program design, periodization, fatigue management. 24+ hours of on-demand content. Nothing skimmed.

The calls: 12 small-group calls with real teaching and dialogue (cohorts stay small and intimate), plus 6 one-on-one mentor calls scheduled on-demand around you — built to meet you where you are and take you where you want to go.

What you'll develop: the confidence to know why every session exists. An organized mind, from first assessment to years-long athlete development. A toolbelt you'll use for the rest of your career.

And better coaching is better business — program with confidence, elevate your client experience, and coach more effectively in less time.

The endgame is freedom: the freedom of understanding. Write a professional program for any athlete without depending on anyone else's template. Ever again.

Link in bio to learn more — or DM me MENTOR with any questions.

@conquercoacheducation @conquerathlete

#strengthandconditioning #coacheducation #sportsperformance #strengthcoach #athletedevelopment #programming #mentorship #onlinecoach #gymowner #conquerathlete

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Stop guessing. Start progressing.

Most "custom" coaching is a template with your name on it. No feedback. No adjustments. No one actually watching. That's why you're stuck — not because you're not working hard enough.

Individual Design Coaching starts blank. Your program is built around your body, your schedule, your goals, and your stage of life — then it adapts as you do.

What you get: feedback 5–6 days a week, video review of your lifts, forward communication on what's coming and why, plus nutrition and mindset guidance. We coach the whole athlete.

This is for people who train like it matters. Not the curious — the committed.

DM me COACH or hit the link in bio. Let's build the thing that finally works.

@conquerathlete

#strengthandconditioning #sportsperformance #onlinecoach #personaltraining #athletedevelopment #crossfit #programdesign #1on1coaching

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