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FB Conjugate Sample

The document outlines copyright notices and disclaimers regarding the use of a fitness program created by Jason Brown Coaching LLC, emphasizing that reproduction without permission is prohibited. It details the structure of the program, which includes full body strength training and aerobic conditioning, suitable for both beginners and advanced trainees. Additionally, it provides guidelines for equipment use, safety, and the importance of consulting a medical professional before starting any exercise regimen.

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Albert Jackass
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© © All Rights Reserved
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0% found this document useful (0 votes)
17 views20 pages

FB Conjugate Sample

The document outlines copyright notices and disclaimers regarding the use of a fitness program created by Jason Brown Coaching LLC, emphasizing that reproduction without permission is prohibited. It details the structure of the program, which includes full body strength training and aerobic conditioning, suitable for both beginners and advanced trainees. Additionally, it provides guidelines for equipment use, safety, and the importance of consulting a medical professional before starting any exercise regimen.

Uploaded by

Albert Jackass
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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cOPYRIGHT NOTICES

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 Programming Who Is FB Training For?


Full Body sessions encompass training all 5 foundational movements Many argue that FB training is only for beginners and while it's certainly
(squat or single leg, hinge, press, pull) in each session so your sessions a great fit for someone new to training I'd argue it's a great fit for
are incredibly efficient and effective. advanced trainees alike. Here's why:

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.

Reading The Program Conditioning


This program is made up of single exercises and exercise
pairings, labeled 1a, 1b, 2a, 2b where you perform TWO exercises This program will include aerobic conditioning + additional OPTIONs of
and resting between each exercise (or after both exercises - this work to perform - this is by design as I find there are usually stark
will be labeled). If you’re unable to perform pairings perform one differences between what cardio pieces one has access to. These
exercise at a time resting 60s - 2:00 between sets (longer rest for days, you do have some flexibility to work within the confines of what
bigger, heavier movements like squats, presses, and hinging you have access to for cardio equipment. The main point with these
patterns.) sessions is keeping your heart rate in the correct range (60-70% of
max) and BIASING cyclical work such as air bike, rowing machine,
Warm-up Sets Vs. Work Sets treadmill, or any other cardio equipment you have access to. Two
simple examples would be going to the commercial gym and
You’ll see the # of warm-up sets listed in each day of
performing a total of 60 minutes between multiple pieces of cardio
programming - this is a guide. Some of you may need more or
equipment at a steady state OR performing a combination of running,
less. When performing warm-up sets 3-5 reps per set will suffice
rowing, bike, rucking, ect. Don’t overcomplicate this work - do what
(you don’t need to perform the same reps that are in the actual
you’re to do. This would should be enjoyable. You should also place a
training during your warm-up sets for that day.)
premium on doing this work as it will improve your ability to perform
and recover.
Equipment Substitutions
This program is purposefully written to NOT include special equipment - you’ll
need a bench, a squat rack with a pull-up bar, a barbell, one piece of cardio
equipment, a trap bar, resistance bands, a plyo box, kettlebells, and
dumbbells. If you do have access to special equipment, here are some
guidelines:

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.

Equipment & Supplements To Consider Having


Drag Sled
Torque Sled (Code JASONBROWN5 for 5% OFF)
Rogue Fitness
Supplements From ATP Labs - Use Discount code JBC15 for 15% OFF

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

1. Front Squat Build in weight a near 5RM 5 x 5. Rest 2:00 - 3:00

2. Narrow Grip Pull-ups Bodyweight or add weight to each set 4 x 6-8. Rest 90s - 2:00

3a. Supported Single Leg DB RDLs 2 3 x 8-10 each. Rest 45s.

3b. Alternating DB Floor Press 2 3 x 8-10 each. Rest 45s.

4a. Seated Incline DB Curls 1 3 x 8-10. Rest 30s.

4b. Ab Wheel 1 3 x 8-10. Rest 30s.

10-15 breaths with 5s nasal inhale + 1s at top + 5s


Parasympathetic Breathing Cooldown
exhale
Day 2: Mixed Aerobic Conditioning
Coaches Notes:
For your complex perform a series of movements with stopping, 6-8 reps
per movement. Use a load you can complete all exercises without needing
to stop. Once you’ve done that move to your cyclical piece and perform
that at a hard, but sustainable pace for 60 seconds. If needed, you can
increase the rest interval to 3:00
Alternatively, you’re able to perform the same style of conditioning that is
programmed for Thursday if kettlebell work is not an option.
Recommended Conditioning Warm-up
Day 2: Mixed Aerobic Conditioning
Exercise # Warm-up Sets Sets, Reps, Rest Intervals

1a. Kettlebell Complex of: KB Complex: Alt. Row + Alt.


Swing + SA Squat + SA Push Press + SA March (or 2-3 4 x 6-8 per movement. No rest.
carry)

1b. Cyclical eg. bike, ski erg, rower, treadmill 1 4 x 60 seconds. Rest 2:00-3:00 between rounds.

2. Steady-state cardio finisher - Any Cyclical eg.


0 20-30 Minutes at Conversational Pace (Zone 2)
bike, ski erg, rower, treadmill

10-15 breaths with 5s nasal inhale + 1s at top + 5s


Parasympathetic Breathing Cooldown
exhale
Day 3: Full Body Strength #2
Coaches Notes & Session Goals:
All exercises should be performed with a work load, 2 reps in the tank
Warm-up sets should be performed at 3-5 reps per movement
Today is intended to be a higher-rep day
If bar dips are NOT an option perform a heavy overhead press variation
using the same rep scheme.
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 3: Full Body Strength #2
Exercise # Warm-up Sets Sets, Reps, Rest Intervals

1. Barbell Glute Hip Thrust 3 5 x 10, every 60s (EMOM)

2. Bar Dips (weighted or body weight) 2 4 x 8-10. Rest 90s.

3a. 1 ½ Hamburger Squat 1 3 x 10-12. Rest 45s.

3b. Pronated Grip Inverted Rows 1 3 x 10-12. Rest 45s.

4a. Banded (or Rope) Pushdowns 0 3 x max reps. Rest 30s.

4b. KB Halo 0 3 x 8-10 each. Rest 30s.

10-15 breaths with 5s nasal inhale + 1s at top + 5s


Parasympathetic Breathing Cooldown
exhale
Day 4: Aerobic Conditioning
Coaches Notes:
You’re performing 4 rounds with no rest between exercises and 60s rest at
the end of each round. This should be done at a slow, but sustainable
pace.
Additionally, you have the choice today to perform 30-60 minutes of
steady-state cardio if the listed programming does not work or if you’d like
to get outside of the gym today. Options include any cyclical pieces (air
bike, rower, treadmill, stairmaster, light sled drag, easy jumping rope, an
easy hike, ect) that you can sustain yourself on for the duration (or multiple
pieces if that’s an option.) All of this work should be done in Zone 2, 60-70%
of your maximum heart rate. No warm-up is required today (your cardio
will serve as your warm-up)
Recommended Conditioning Warm-up
Day 4: Aerobic Conditioning
Exercise # Warm-up Sets Sets, Reps, Rest Intervals

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.

1c. Landmine Rotations 1 4 x 20 total. No rest.

1d. Air Squat 1 4 x 15. No rest.

1e. Yoga Push-ups 1 4 x 10. 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.

1b. Landmine Rotation To Press 3 5 x 2 each. Rest 60s.

2a. Close Grip Chest To Bar Chin-ups 1 3 x 8-10. Rest 45s.

2b. KB Lateral Lunges 1 3 x 8-10 each. Rest 45s.

3a. Russian Kettlebell Swings 1 3 x 12-15. No rest.

3b. Air Bike Sprint 1 3 x 20 seconds. Rest 3:00

10-15 breaths with 5s nasal inhale + 1s at top + 5s


Parasympathetic Breathing Cooldown
exhale
DAY 6: OPTIONAL MIXED MODALITY CONDITIONING
Coaches Notes: Today’s conditioning session is meant to
be challenging but you should be able to work for 30
seconds without needing to stop. Use loads that allow you
to work for the entire set without having to stop. Start this
conditioning piece at a lower level of intensity and increase
your pace each set - keep track of your output (reps).

If you do not have access to a sled sub kettlebell gorilla


rows.

Recommended Conditioning Warm-up


DAY 6: OPTIONAL CONDITIONING

EXERCISE #Warm-up Sets Sets, Reps, Rest Intervals

1a. KB Cleans 1-2 5 x 30s on/30s off.

1b. KB Thrusters 1-2 5 x 30s on/30s off.

1c. KB Front Rack Carry 1-2 5 x 30s on/30s off.

1d. Hand Release Push-ups 1-2 5 x 30s on/30s off.

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.

10-15 breaths with 5s nasal inhale + 1s at top + 5s


Parasympathetic Breathing Cooldown
exhale
If you’re interested in continuing with another
program please head here for an exclusive
offer. Use The Code FIRSTTWOMONTHSLM for
50% OFF your first two months!

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