Westside Barbell Conjugate Tactical Program

Westside Barbell created the Conjugate Tactical Program for military and first responders who must be in their best condition to respond quickly to situations.

 

However, this program is also for anyone who wants to be their strongest and most conditioned in general.

 

Our Conjugate Tactical class is based on a 6-week cycle and is based on your specific needs. You can expect four days of training each week that includes: max effort lower, max effort upper, dynamic effort lower, and dynamic effort upper.

 

Additionally, you will be assigned mini workouts lasting no more than 15-minutes. These mini-workouts builds on your strength, recovery, and mental toughness.

 

Our instructors have all been certified as Westside Barbell Conjugate Tactical Instructors and understand the best ways to work with each person individually. 

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Program Structure

Day 1: Max Effort Lower

Day 2: Max Effort Upper 

Day 3: Dynamic Effort Lower

Day 4: Dynamic Effort Upper

Conditioning & Mini-Workouts: Based on your needs and schedule

Max Effort: We will work up to a one repetition maximum for the day. For lower days, this consists of a squat or deadlift movement, while upper days consists of a bench press or overhead press movement.

Dynamic Effort: We will work on speed and explosiveness on our primary exercises. For lower days, this consists of a squat or deadlift movement, while upper days consists of a bench press or overhead press movement.

Mini-Workouts: You will be assigned mini-workouts lasting no more than 15 minutes. These mini-workouts will help increase strength, promote recovery, and increase mental toughness. 

Accessories & Conditioning: Will be assigned based on individual weaknesses.