Program Overview
At Hardbody Athlete, our summer program incorporates the renowned Westside Barbell Conjugate Method to help 12-16U athletes achieve 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. It’s designed to be flexible, making adjustments based on individual needs and progression rates.
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
Explanation: Progressive overload is the gradual increase of stress placed on the body during training. To ensure continuous improvement, athletes should gradually increase the weights they lift and the intensity of their workouts. This method helps build strength, power, and muscle mass effectively over time.
Why It Matters: For high school and collegiate athletes, progressive overload is essential for adapting to higher performance demands and breaking through plateaus. By consistently challenging your muscles, you enhance your ability to perform in competitions and reduce the risk of injury.
Technique
Explanation: Proper technique is crucial to maximize the benefits of each exercise and prevent injuries. Emphasizing correct form ensures that the targeted muscles are engaged correctly and reduces unnecessary strain on joints and ligaments.
Why It Matters: Learning and maintaining proper technique not only helps in lifting heavier weights safely but also translates to better performance in sports. High school and collegiate athletes benefit from improved movement efficiency and reduced risk of overuse injuries.
Recovery
Explanation: Recovery is a critical component of any training program. It involves adequate rest, proper nutrition, and sufficient sleep. Recovery allows muscles to repair and grow stronger, preparing the body for the next training session.
Why It Matters: Athletes often push their limits, making recovery indispensable. For young athletes, recovery ensures that they can consistently perform at their best without the risk of burnout or injury. Proper recovery strategies, including hydration and balanced nutrition, are integral to sustaining long-term athletic development.
Variation
Explanation: Varying accessory exercises and conditioning drills keeps the training program engaging and comprehensive. By changing the routines periodically, athletes can target different muscle groups, avoid plateaus, and maintain high levels of motivation.
Why It Matters: Boredom and adaptation can hinder progress. For high school and collegiate athletes, keeping workouts varied ensures continuous challenge and engagement, leading to better overall development and preventing monotony.
Adjustments Based on Individual Needs and Progression Rates
Explanation: Each athlete is unique, with different fitness levels, goals, and progression rates. Our program allows for adjustments based on these factors to ensure that each athlete can train effectively and safely.
Why It Matters: Personalization is key to maximizing potential. Whether you’re just starting out or are an advanced athlete, having a program that adjusts to your needs ensures that you are always training at the optimal level. This flexibility helps accommodate varying schedules, recovery needs, and specific performance goals.
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.