Program Overview
At Hardbody Athlete, our summer program integrates the Westside Barbell Conjugate Method to help 12-16U athletes achieve their peak performance. This 12-week program emphasizes both maximal effort (ME) and dynamic effort (DE) training days, focusing on developing absolute strength, speed, and overall athleticism. With accessory work targeting specific weaknesses, athletes will see comprehensive improvements in their performance.
Frequency: 4 days per week
Duration: 12 weeks
Weekly Schedule
- Monday: ME Upper Body
- Tuesday: DE Lower Body
- Thursday: DE Upper Body
- Friday: ME Lower Body
Warm-Up Routine
- Foam Rolling: 5-10 minutes
- Dynamic Stretching: 10 minutes
- Movement Drills: 10 minutes (e.g., high knees, butt kicks, karaokes)
Cool-Down Routine
- Static Stretching: 10 minutes
- Foam Rolling: 5-10 minutes
Detailed Training Plan
Monday: ME Upper Body
- ME Exercise: (Rotate every 1-2 weeks)
- Bench Press Variation (e.g., flat, incline, close-grip): Work up to a 3RM or 5RM
- Supplemental Exercise:
- Board Presses: 3 sets of 3-5 reps
- Accessory Work:
- DB Bench Press: 3 sets of 6-10 reps
- Barbell Rows: 4 sets of 8-12 reps
- Face Pulls: 3 sets of 15-20 reps
- Tricep Pushdowns: 3 sets of 12-15 reps
- Conditioning:
- Battle Ropes: 3 sets of 30 seconds on, 30 seconds off
Tuesday: DE Lower Body
- DE Exercise:
- Box Squats: 8-10 sets of 2 reps @ 50-60% 1RM with accommodating resistance (bands/chains)
- Supplemental Exercise:
- Speed Deadlifts: 6-8 sets of 1 rep @ 50-60% 1RM with accommodating resistance
- Accessory Work:
- Bulgarian Split Squats: 3 sets of 8-12 reps per leg
- Glute-Ham Raises: 3 sets of 10-15 reps
- Reverse Hyperextensions: 3 sets of 15-20 reps
- Core Work (e.g., Planks, Russian Twists): 3 sets of 20-30 seconds or reps
- Conditioning:
- Sled Drags: 4 sets of 30 meters
Thursday: DE Upper Body
- DE Exercise:
- Speed Bench Press: 8-10 sets of 3 reps @ 50-60% 1RM with accommodating resistance
- Supplemental Exercise:
- Speed Military Press: 6-8 sets of 2 reps @ 50-60% 1RM
- Accessory Work:
- Chin-Ups or Pull-Ups: 3 sets of max reps
- DB Shoulder Press: 3 sets of 8-12 reps
- Lateral Raises: 3 sets of 12-15 reps
- Tricep Dips: 3 sets of 10-15 reps
- Conditioning:
- Med Ball Slams: 3 sets of 10-15 reps
Friday: ME Lower Body
- ME Exercise: (Rotate every 1-2 weeks)
- Squat Variation (e.g., back squat, front squat, box squat): Work up to a 3RM or 5RM
- Supplemental Exercise:
- Rack Pulls or Deficit Deadlifts: 3 sets of 3-5 reps
- Accessory Work:
- Romanian Deadlifts: 3 sets of 6-10 reps
- Lunges: 3 sets of 10-12 reps per leg
- Leg Curls: 3 sets of 12-15 reps
- Core Work (e.g., Hanging Leg Raises, Ab Wheel): 3 sets of 20-30 seconds or reps
- Conditioning:
- Hill Sprints or Prowler Pushes: 4 sets of 20-30 meters
Notes for Athletes
- Progressive Overload: Gradually increase weights and intensity to ensure continuous improvement.
- Technique: Emphasize proper technique and form to prevent injuries.
- Recovery: Adequate recovery, including nutrition and sleep, is crucial for the effectiveness of the program.
- Variation: Adjust accessory exercises and conditioning drills periodically to keep the program engaging and comprehensive.
Why This Program is Key to Our Summer Training
Our Westside Barbell Conjugate Style Strength & Conditioning Program is a vital component of Hardbody Athlete’s summer training regimen. Designed to cater to high school and collegiate athletes, this program offers:
- Tailored Workouts: We make adjustments based on individual needs and preferences. Whether you’re an advanced athlete or just starting out, our program can be customized to fit your fitness level, injury history, personal goals, and preferences.
- Balanced Approach: We encourage athletes to listen to their bodies and focus on quality movements over intensity, especially on active recovery days. This approach helps prevent injuries and ensures sustainable progress.
- Comprehensive Development: By integrating strength, speed, and conditioning work, athletes build a well-rounded foundation that supports peak performance in their sport.
Join Us This Summer
At Hardbody Athlete, we are committed to helping athletes reach their full potential. Our summer program, featuring the Westside Barbell Conjugate Style Strength & Conditioning Program, is designed to enhance your performance, promote recovery, and keep you engaged throughout your training. Join us this summer and take your athletic performance to the next level.