Keep Your Training Fresh: How Hardbody Athlete Adjusts Accessory Exercises and Conditioning Drills in Our Conjugate Summer Program


At Hardbody Athlete, we know that maintaining engagement and achieving comprehensive development are critical for high school and collegiate athletes. Our Westside Barbell Conjugate Style Strength & Conditioning Program is designed with this in mind, ensuring athletes not only build strength and speed but also stay motivated throughout the summer. A key aspect of this program is the periodic adjustment of accessory exercises and conditioning drills, making it an essential component of our summer training.

Why Adjusting Exercises and Drills is Important

Engagement: Regularly changing exercises keeps workouts exciting and prevents monotony, which can lead to decreased motivation. By introducing new challenges, athletes remain enthusiastic and committed to their training.

Comprehensive Development: Different exercises target various muscle groups and movement patterns, promoting balanced development and preventing overuse injuries. This comprehensive approach ensures athletes build a solid foundation of strength, agility, and endurance.

Preventing Plateaus: The body adapts to repetitive exercises over time, leading to performance plateaus. By varying the exercises, we continually challenge the muscles, promoting ongoing progress and improvement.

How We Adjust Accessory Exercises

Rotation Every 3-4 Weeks: To prevent adaptation and maintain progress, we rotate primary accessory exercises every 3-4 weeks. Here’s how:

  • DB Bench Press: Switch to DB Incline Press or DB Floor Press.
  • Barbell Rows: Alternate with Pendlay Rows or Single-Arm Dumbbell Rows.
  • Face Pulls: Replace with Band Pull-Aparts or Rear Delt Flyes.
  • Tricep Pushdowns: Substitute with Skull Crushers or Overhead Tricep Extensions.

Incorporate Different Equipment: Using various equipment like kettlebells, resistance bands, and bodyweight exercises provides new stimuli and challenges the muscles in different ways.

How We Adjust Conditioning Drills

Alternate Conditioning Modalities: We swap out traditional drills with new ones to keep workouts exciting and effective:

  • Battle Ropes: Try Jump Rope Intervals, Agility Ladder Drills, or Shuttle Runs.
  • Sled Drags: Replace with Farmers Walks or Tire Flips.
  • Hill Sprints: Substitute with Stair Runs or High-Intensity Interval Training (HIIT) circuits.

Sports-Specific Drills: Conditioning drills that mimic movements from the athletes’ sports enhance performance and engagement. For example, lateral shuffles for hockey players or sprinting with direction changes for soccer players.

Integrating Different Training Methods

Plyometric Training: Exercises like Box Jumps, Depth Jumps, and Broad Jumps improve explosive power, essential for many sports.

Isometric Holds: Incorporating Planks, Wall Sits, and Isometric Squat Holds builds endurance and core stability.

Circuit Training: Combining strength and conditioning exercises, such as push-ups, burpees, kettlebell swings, and rowing intervals, keeps workouts dynamic and comprehensive.

Aligning with Seasonal Training Goals

Off-Season: Focus on building general strength and addressing imbalances with a variety of exercises.

Pre-Season: Emphasize sport-specific strength and conditioning with more plyometric exercises and agility drills.

In-Season: Maintain strength and power with reduced volume, prioritizing recovery and injury prevention with lower-intensity accessory work.

Example Rotation Plan for Accessory Work and Conditioning

Weeks 1-4:

  • Accessory Work:
    • DB Bench Press
    • Barbell Rows
    • Face Pulls
    • Tricep Pushdowns
  • Conditioning:
    • Battle Ropes
    • Sled Drags
    • Hill Sprints

Weeks 5-8:

  • Accessory Work:
    • DB Incline Press
    • Pendlay Rows
    • Band Pull-Aparts
    • Skull Crushers
  • Conditioning:
    • Jump Rope Intervals
    • Farmers Walks
    • Stair Runs

Weeks 9-12:

  • Accessory Work:
    • DB Floor Press
    • Single-Arm Dumbbell Rows
    • Rear Delt Flyes
    • Overhead Tricep Extensions
  • Conditioning:
    • Agility Ladder Drills
    • Tire Flips
    • HIIT Circuits

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: Adjustments based on individual needs and preferences ensure that every athlete can maximize their potential. From beginners to advanced athletes, our program caters to everyone.
  • Balanced Approach: Emphasizing progressive overload, proper technique, and adequate recovery helps athletes build strength safely and effectively. The varied exercises keep training engaging and comprehensive.
  • 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.