FB Conjugate Sample
FB Conjugate Sample
Any duplication, retransmission, other transfer, or other use of these programs without the
express written consent of Jason Brown Coaching LLC, is prohibited. Violations can result in
legal and equitable actions for damages, injunctive relief, costs, and attorney fees.
disclaimer
All rights reserved. No part of this book may be used or reproduced by any means, graphic, electronic, or mechanical, including
photocopying, recording, taping, or by any information storage retrieval system without the written permission of the author, except in
the case of brief quotations embodied in critical articles or reviews.
Readers should be aware that Internet Web sites offered as citations and/or sources for further information may have changed or
disappeared between the time this book was written and when it is read.
Limit of Liability/Disclaimer of Warranty: While the author has used his best efforts and knowledge in researching and preparing this book,
he makes no representations or warranties with respect to the accuracy or completeness of the contents of this book and specifically
disclaims any implied warranties of merchantability or fitness for a particular purpose. No warranty may be created or extended by sales
representatives or promotional sales materials. The advice and strategies contained herein may not be suitable for your particular
situation. You should always consult with a medical professional before beginning any exercise program.
The contents of this e-book are not intended for the treatment or prevention of any disease or medical condition, nor as a substitute for
medical treatment, nor as an alternative to medical advice. The author is not a licensed healthcare provider or a registered dietitian.
Utilizing the information within this e-book is at the sole choice and risk of the reader. If you engage in this exercise program, you agree
that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release
and discharge the publisher and the author from any and all claims or causes of action, known or unknown, arising out of the contents of
this book.
The author advises you to take full responsibility for your safety and to know your limits. Before practicing the skills described in this book,
be sure that your equipment is well maintained and do not take risks beyond your level of experience, aptitude, training, and comfort
level.
USING THIS PROGRAM
Programming Education
Full Body Training is great for people who want to: Advanced trainees:
Maximize their time. If you get busy at different times of the year Have a well-developed nervous system and can go 'deep' on less
you need a training plan that is flexible, not rigid. exercises - meaning they know to push and have a better
Improve mobility. You’ll be training all of the foundational understanding of going near failure on each set.
movements in each session so you’ll be consistently improving Because of the previous point advanced trainees tend to do better
overall mobility. with less because their training awareness (a product of
Improve body composition. More frequency will allow for improved experience) is better.
lagging muscle groups. Need more aerobic fitness. With FB training more time can be
Clean up nagging aches & pains. FBT sessions are great for devoted to aerobic development during the week. This is low-
cleaning up faulty movement patterns. hanging fruit for many and will not only improve your ability to
Have fun! What a novel idea it is to actually enjoy your training recover but helps improve work capacity.
sessions. FBT sessions will make you feel like you are accomplished Need more balance - skewing to one quality of fitness eg.
and are more fun than a traditional body-part split. hypertrophy can help one hit goals but it's just not the best course
Counteract daily postures with more exposure to the foundational of action for longevity. If you care about how well you move 10
patterns. It’s no mystery that we spend way too much time sitting years from now, FB training is a better direction go sooner than
or on our iPhones. later.
Starting This Program
Now that we’ve gotten all the education out of the way and you understand the ‘why’ behind
this program let’s start with how to begin as well as how to approach this program.
Special bars like a football bar or safety squat bar - use these for
horizontal pressing & squatting patterns respectively.
Reverse Hyper - perform 3-4 sets of 15 - 25 reps at the end of any FB
training session.
Glute Ham Raises - perform 3-4 sets of 6-8 reps in place of any RDL
variation
Sled Drags - utilize a light to moderate load that you can go for at least 10
minutes without stopping on any conditioning day.
If you do NOT have a trap bar, I’d recommend grabbing this one: Trap Bar, but
if you decide not to get one you can use a straight bar deadlift.
Be sure to join our Athlete Community so we can support you along the way with
our team of coaches. If you have questions, you’ll want to ask them here:
https://www.facebook.com/groups/conjugatexconditioning
A word from Jason…
If you’re new to my world, I’m excited for you to be here!
When performing this program I want you to remember a few things:
A new program = a new stressor. Take it slow - Rome wasn’t built in a day
Is this enough? I get this question all the time. If you put in the effort, follow
the program as written, you’ll get in the best shape of your life!
More is not more, less is more. Quality always beats quantity and
everything in this program is perfectly accounted for (none of my
programs were put together without a lot of thought and planning.)
You’re here for a reason. You’ve likely done the ‘beat down programs’ and
know that way isn’t sustainable nor is it even close to the best way, but you
have to give things time to work. Trust that I’m putting you in the best
possible position to succeed and results are what my business is built on!
If you’re interested in learning more about this style of programming, check
out this video here.
Day #1: Full Body Strength
Coaches Notes & Session Goals:
Build to a heavy 5 rep set of front squat & 6-8 rep set for pull-up. If needed
perform bodyweight sets across for all pull-ups if adding weight is not
possible.
Warm-up sets should be performed at 3-5 reps per movement
This intended to be a heavier day
Perform a Warm-up sequence that best fits your needs, but do not spend
longer than 10 minutes on your warm-up. Here’s a recommendation:
Warm-up Video
Day #1: Full Body Strength
Exercise # Warm-up Sets Sets, Reps, Rest Intervals
2. Narrow Grip Pull-ups Bodyweight or add weight to each set 4 x 6-8. Rest 90s - 2:00
1b. Cyclical eg. bike, ski erg, rower, treadmill 1 4 x 60 seconds. Rest 2:00-3:00 between rounds.
1a. Air Bike, Rower, Treadmill, ect. 0 4 x 2:00 (or 25 calories). No rest.
1b. Air Bike, Rower, Treadmill, ect. 0 4 x 2:00 (or 25 calories). No rest.
1f. Single Arm Farmer Carry 1 4 x 100 ft each side. Rest 60s.
10-15 breaths with 5s nasal inhale + 1s at top + 5s 10-15 breaths with 5s nasal inhale + 1s at top + 5s
Parasympathetic Breathing Cooldown
exhale exhale
Day 5: Full Body Strength
Coaches Notes & Session Goals:
Today is intended to be a ‘speed/power’ emphasis
If you cannot perform supersets, perform 1 exercise at a time with 90s rest
between sets.
All exercises should be performed with a work load, 1-2 reps in the tank
Warm-up sets should be performed at 3-5 reps per movement
Perform a Warm-up sequence that best fits your needs, but do not spend
longer than 10 minutes on your warm-up. Here’s a recommendation:
Warm-up Video
Day 5: Full Body Strength
Exercise # Warm-up Sets Sets, Reps, Rest Intervals
1a. Speed Trap Bar Deadlifts (or Power Cleans) 3 5 x 3 at 60% of 1RM. Rest 60s.
1e. Sled Rope Facepulls (or Ring Facepulls) 1-2 5 x 30s on/30s off.
1f. Air Bike, Ski Erg, Rower, ect. 1-2 5 x 30s on/30s off.