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Fat Dad Functional Conjugate Training Update. It’s been awhile since I’ve made a training post, especially a functional one. You know, since we all sit at computers and hunched over devices all day - it jacks up our backs, hips, neck, etc (oddly this didn’t happen in the industrial age with people sitting on factory lines, desks, holding phone wedged between shoulders and chin, washing dishes, bent over in the garden and all the other bent over things. Or, before that sitting at bar stools, rinding horses, playing poker, hunched over fires, etc.) I digress. Since I do so much work on my phone and computer and find my biceps in a shortened position all the time it HAS TO BE “causing poor posture” and while having a big neck and traps is cool (hum…. Why is that not happening if this is all absolutely true? … wait… I digress again). Anyhow, I figured , I need to add in some full ROM bicep work so I don’t end up hunched over later in life I do these at a 1.7525 RIP with a 8.789 RPE. This way I make sure I maximize all the “growth reps” I can since all other reps are completely and totally worthless for every thing and anything. This HAS to be easier than just being more intentional on sitting and walking with better posture. Two sets of curls a week vs “SIT UP STRAIGHT”, “STAND TALL”, “WALK LIKE A HUMAN” and all the others things I was yelled at as a child. One more thing… I even got a pump. It didn’t feel at all like 💦 More lies!!! STUFF: Training Center - Corporate Wellness Center Supplements - Dollar Store Gym Equipment - working on a deal with @elitefts Meal Prep - Pop Tarts Coach - Pretend Friend Mentor - GOD Apparel - My Laundry Basket TRT - Tren made in a 🪣
Fat Dad Functional Conjugate Training Update. It’s been awhile since I’ve made a training post, especially a functional one. You know, since we all sit at computers and hunched over devices all day - it jacks up our backs, hips, neck, etc (oddly this didn’t happen in the industrial age with people sitting on factory lines, desks, holding phone wedged between shoulders and chin, washing dishes, bent over in the garden and all the other bent over things. Or, before that sitting at bar stools, rinding horses, playing poker, hunched over fires, etc.) I digress. Since I do so much work on my phone and computer and find my biceps in a shortened position all the time it HAS TO BE “causing poor posture” and while having a big neck and traps is cool (hum…. Why is that not happening if this is all absolutely true? … wait… I digress again). Anyhow, I figured , I need to add in some full ROM bicep work so I don’t end up hunched over later in life I do these at a 1.7525 RIP with a 8.789 RPE. This way I make sure I maximize all the “growth reps” I can since all other reps are completely and totally worthless for every thing and anything. This HAS to be easier than just being more intentional on sitting and walking with better posture. Two sets of curls a week vs “SIT UP STRAIGHT”, “STAND TALL”, “WALK LIKE A HUMAN” and all the others things I was yelled at as a child. One more thing… I even got a pump. It didn’t feel at all like 💦 More lies!!! STUFF: Training Center - Corporate Wellness Center Supplements - Dollar Store Gym Equipment - working on a deal with @elitefts Meal Prep - Pop Tarts Coach - Pretend Friend Mentor - GOD Apparel - My Laundry Basket TRT - Tren made in a 🪣
It’s finally here, the V slide (name corrected after the post was made) Only one other one in the world that I’ve seen, for those of you know, know! Excited to find ways to incorporate these for our athletes! Thank you for bringing my idea to replicate this to life, @brocklyons110508 and @taylor_foutzz #nonameathletics #conjugate #athletetraining
It’s finally here, the V slide (name corrected after the post was made) Only one other one in the world that I’ve seen, for those of you know, know! Excited to find ways to incorporate these for our athletes! Thank you for bringing my idea to replicate this to life, @brocklyons110508 and @taylor_foutzz #nonameathletics #conjugate #athletetraining
10x2 Tuesday ✌🏼 • @team_qbp @parkwaydriveofficial #conjugate
10x2 Tuesday ✌🏼 • @team_qbp @parkwaydriveofficial #conjugate
Condensed Conjugate Hybrid Hypertrophy Upper Dynamic Part 1 📝 Here’s the second day and part one of the CC upper body dynamic effort. Using power and speed strength exercises to increase speed and rate of force production. For personalized online coaching with my team comment “TRAIN” 📈📈 #power #speed #explosive #condensedconjugate #hybridtraining #darustrong
Condensed Conjugate Hybrid Hypertrophy Upper Dynamic Part 1 📝 Here’s the second day and part one of the CC upper body dynamic effort. Using power and speed strength exercises to increase speed and rate of force production. For personalized online coaching with my team comment “TRAIN” 📈📈 #power #speed #explosive #condensedconjugate #hybridtraining #darustrong
Most people start where Louie ended. Louie Simmons didn’t build the Reverse Hyper the way you use it today. He setup a platform in his squat rack. Legs hanging. No pendulum. No external load. Just sacral drive—learning to segment his spine after a career-threatening injury. The pendulum came after. The commercial model came after that. And now everyone walks straight up to it and loads the pendulum—skipping everything Louie figured out first. Start where Louie started: a free live training with @jquintnmt, @drmchivers, and @pauldleduc. Wednesday October 21st, 3pm ET / 12pm PT. We’ll coach Exercise One live with its mastery standard, then take your questions. Comment SPINE and we’ll DM you the link, or tap the link in bio. #louiesimmons #reversehyper #reactivestrength #conjugate #trainingscience
Most people start where Louie ended. Louie Simmons didn’t build the Reverse Hyper the way you use it today. He setup a platform in his squat rack. Legs hanging. No pendulum. No external load. Just sacral drive—learning to segment his spine after a career-threatening injury. The pendulum came after. The commercial model came after that. And now everyone walks straight up to it and loads the pendulum—skipping everything Louie figured out first. Start where Louie started: a free live training with @jquintnmt, @drmchivers, and @pauldleduc. Wednesday October 21st, 3pm ET / 12pm PT. We’ll coach Exercise One live with its mastery standard, then take your questions. Comment SPINE and we’ll DM you the link, or tap the link in bio. #louiesimmons #reversehyper #reactivestrength #conjugate #trainingscience
When you thought Reverse hypers couldn’t get any more fun 😁. #Football #westsidebarbell #conjugate
When you thought Reverse hypers couldn’t get any more fun 😁. #Football #westsidebarbell #conjugate
This is a rare video of Verkhoshansky himself demonstrating some aspects of his Conjugate Sequence System (aka the Block Training System) in a conference back in 1986. Verkhoshansky found in his various experiments that athletes achieved a higher level of physical preparedness and explosive strength by performing specific exercises in a specific order. He theorized the reasons behind these superior results was due to the training effects of each of the preceding exercises amplifying the effects of the subsequent exercises as the training intensified utilizing more potent means. This allowed the cumulative sum of these effects to be greater than what would result if simply adding them individually in a random of order (i.e the whole was greater than the sum of the parts). Here you see him showing some of his later training progressions with his jumping exercises with weight (BB squat jumps and KB jumps) as well as the exercise he’s most known for: the depth jump. He deemed this exercise to have the highest training potential and claimed it should be used at the end of training progressions. What was not shown is the rudimentary “extensive” type plyometrics and “bounces” as he called it as well as the heavy weight training (“Maximal Effort Method”). A common misconception of his system is that he only used one exercise during each block. In fact, he actually would have most of the key training elements (max strength, elasticity, explosive strength etc) in all of his cycles, just at different volumes so one quality was “emphasized” during each training cycle. This ensured athletes did not detrain important biomotor qualities and allowed them to achieve maximal results. 👉DM me CHALLENGE if you want to apply for our FREE THP 6 week challenge: Gain 3 inches of vertical in 6 weeks
This is a rare video of Verkhoshansky himself demonstrating some aspects of his Conjugate Sequence System (aka the Block Training System) in a conference back in 1986. Verkhoshansky found in his various experiments that athletes achieved a higher level of physical preparedness and explosive strength by performing specific exercises in a specific order. He theorized the reasons behind these superior results was due to the training effects of each of the preceding exercises amplifying the effects of the subsequent exercises as the training intensified utilizing more potent means. This allowed the cumulative sum of these effects to be greater than what would result if simply adding them individually in a random of order (i.e the whole was greater than the sum of the parts). Here you see him showing some of his later training progressions with his jumping exercises with weight (BB squat jumps and KB jumps) as well as the exercise he’s most known for: the depth jump. He deemed this exercise to have the highest training potential and claimed it should be used at the end of training progressions. What was not shown is the rudimentary “extensive” type plyometrics and “bounces” as he called it as well as the heavy weight training (“Maximal Effort Method”). A common misconception of his system is that he only used one exercise during each block. In fact, he actually would have most of the key training elements (max strength, elasticity, explosive strength etc) in all of his cycles, just at different volumes so one quality was “emphasized” during each training cycle. This ensured athletes did not detrain important biomotor qualities and allowed them to achieve maximal results. 👉DM me CHALLENGE if you want to apply for our FREE THP 6 week challenge: Gain 3 inches of vertical in 6 weeks
Conjugate means to join together. To train using multiple methods within one workout, or over the course of one block of workouts (microcycle). Strength, power, hypertrophy, speed, and agility can be progressively developed simultaneously in a conjugate multi-method program. As for repetition count I like to use 6-12-25. There are 2 ways that I like to train and isolate muscles when using this method with myself or clients. Here is an example: Hamstrings (Everyone has weak hamstrings) RDL’s x 6 Step Ups x 12 each Prone Banded Hamstring Curls x 25 Machine Based Hamstrings Seated Hamstring Curls 6 x 240 lbs (Eccentric Focused) 12 x 120 lbs 25 e x 60 lbs (try to do 25 straight reps on each leg) Power Plate Balance + Curtsy Lunges 60 seconds Level 5 each leg #reels #fitness #conjugatemethod #legday @powerplateusa
Conjugate means to join together. To train using multiple methods within one workout, or over the course of one block of workouts (microcycle). Strength, power, hypertrophy, speed, and agility can be progressively developed simultaneously in a conjugate multi-method program. As for repetition count I like to use 6-12-25. There are 2 ways that I like to train and isolate muscles when using this method with myself or clients. Here is an example: Hamstrings (Everyone has weak hamstrings) RDL’s x 6 Step Ups x 12 each Prone Banded Hamstring Curls x 25 Machine Based Hamstrings Seated Hamstring Curls 6 x 240 lbs (Eccentric Focused) 12 x 120 lbs 25 e x 60 lbs (try to do 25 straight reps on each leg) Power Plate Balance + Curtsy Lunges 60 seconds Level 5 each leg #reels #fitness #conjugatemethod #legday @powerplateusa
I don’t care what your background is. Training methodology is about nuance and figuring out what works best for you. It’s okay to use conjugate. It’s okay to train to failure. It’s okay to do volume. It’s even okay to do these all at once! 🤯 Science is nothing without application. Do you think they had science when this all started? Nope - they trained and found what works through trial and errors. Find what works best for you! INSANE BIG GAME SALE AT TIGERFITNESS.COM! -15% off top brands -Free MTS Nuutriton Sniper with orders $49+ -Free MTS Nutrition Machine Fuel with orders $99+ GO NOW! #training #fitness #workout #gym #motivation #fit #fitnessmotivation #sport #bodybuilding #health #personaltraining #strengthtraining #marathontraining #weighttraining #functionaltraining
I don’t care what your background is. Training methodology is about nuance and figuring out what works best for you. It’s okay to use conjugate. It’s okay to train to failure. It’s okay to do volume. It’s even okay to do these all at once! 🤯 Science is nothing without application. Do you think they had science when this all started? Nope - they trained and found what works through trial and errors. Find what works best for you! INSANE BIG GAME SALE AT TIGERFITNESS.COM! -15% off top brands -Free MTS Nuutriton Sniper with orders $49+ -Free MTS Nutrition Machine Fuel with orders $99+ GO NOW! #training #fitness #workout #gym #motivation #fit #fitnessmotivation #sport #bodybuilding #health #personaltraining #strengthtraining #marathontraining #weighttraining #functionaltraining
Reverse band deadlifts! 545lb bar weight , only 40-45lbs of help at the bottom ( which felt like no help) and was practically no help by mid shin. No belt. No wrist straps. Really happy with how this felt. Just gradually getting stronger and not rushing it! A solid deadlift face as always!🤣 #gridirongatewayelitetraining #ggetbetter #jakeschum #personaltrainer #gym #fitness #workout #deadlifts #legday #strong #healthy #powerlifting #bodybuilding #conjugatemethod #conjugate #nobackpain #liftsmart
Reverse band deadlifts! 545lb bar weight , only 40-45lbs of help at the bottom ( which felt like no help) and was practically no help by mid shin. No belt. No wrist straps. Really happy with how this felt. Just gradually getting stronger and not rushing it! A solid deadlift face as always!🤣 #gridirongatewayelitetraining #ggetbetter #jakeschum #personaltrainer #gym #fitness #workout #deadlifts #legday #strong #healthy #powerlifting #bodybuilding #conjugatemethod #conjugate #nobackpain #liftsmart
SWAT OFFICER S&C CONDENSED CONJUGATE! Day 1 of the weeks CC working upper body dynamic effort lower body max effort for our SWAT crew. These guys are constantly having to be ready so keeping their bodies prepared to do thier job is highly important. We want to always stay fast and still have the strength to execute the task. Along with that we have to build the stamina and mobility to optimize output of movement. Each week we look to progress accordingly, but also stay in control of stress levels and autoregulate if necessary. Having a clear structured work load is almost out of the question. So we use recovery methods to combat sporadic on the job work output throughout the weeks. This will help to prevent injury and adrenal suppression. These methods include proper nutrition, water intake, sauna/cold plunge, and breath work. #swat #lawenforcement #tacticalfitness #tacticaltraining #condensedconjugate #darustrong
SWAT OFFICER S&C CONDENSED CONJUGATE! Day 1 of the weeks CC working upper body dynamic effort lower body max effort for our SWAT crew. These guys are constantly having to be ready so keeping their bodies prepared to do thier job is highly important. We want to always stay fast and still have the strength to execute the task. Along with that we have to build the stamina and mobility to optimize output of movement. Each week we look to progress accordingly, but also stay in control of stress levels and autoregulate if necessary. Having a clear structured work load is almost out of the question. So we use recovery methods to combat sporadic on the job work output throughout the weeks. This will help to prevent injury and adrenal suppression. These methods include proper nutrition, water intake, sauna/cold plunge, and breath work. #swat #lawenforcement #tacticalfitness #tacticaltraining #condensedconjugate #darustrong
Talk shit to your training partners, obliterate your speed work, and embrace the bloat this weekend 🫵 #ibelieveinpowerlifting #equippedpowerlifting #multiplypowerlifting #westsidebarbell #conjugate
Talk shit to your training partners, obliterate your speed work, and embrace the bloat this weekend 🫵 #ibelieveinpowerlifting #equippedpowerlifting #multiplypowerlifting #westsidebarbell #conjugate
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