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Activated Performance

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Our take on the classic "Westside" conjugate layout. We have used this structure to build a 2150 raw with wraps total. Program includes 11 weeks training and 1 week taper. Start the program 12 weeks out from your meet or test day.

You should be familiar with competition movements, special exercises, specialty bars, and bands/chains before starting this program. 

*Specialty bars and equipment will be required*

Conjugate

Meetprep

Westside

West of Westside 12 Week Raw Meet Prep

Introduction

Ramp

Peak

Taper block. To be started 1 week out from the meet.

Taper

Use conjugate/concurent principles combined with an emphasis on comp lift specificity in this 12 week meet prep for raw powerlifters. This program employs a fatigue washing strategy rather than traditional deloads. This program utilizes four training sessions per week, with a 2x per week frequency on the main lifts. 

conjugate

meet prep

Moderate Freqency

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Modern Conjugate 12 Week

Block 1

Block 2

Block 3

Peak & Taper

Use conjugate/concurent principles combined with an emphasis on comp lift specificity in this 12 week meet prep for raw powerlifters. This program employs a fatigue washing strategy rather than traditional deloads. This program utilizes four training sessions per week, with a lower comp lift freqency that allows us to carry higher intensity through the prep. 

Low Frequency

Modern Conjugate 12 Week Low Freq

Use conjugate/concurent principles combined with an emphasis on comp lift specificity in this 12 week meet prep for raw powerlifters. This program employs a fatigue washing strategy rather than traditional deloads. This program utilizes four training sessions per week, with a 3x per week frequency on the main lifts. 

Full Body

Modern Conjugate 12 Week Full Body

Apply conjugate principles to a high freqency layout. A higher priority will be placed on main lift variations, as we will be hitting them 3-4x per week. This variation rotates max effort exercises on 3 week progressive waves.

Meet Prep

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High Frequency Conjugate - 3 Week Max Effort Waves

Peak &  Taper

Apply conjugate principles to a high freqency layout. A higher priority will be placed on main lift variations, as we will be hitting them 3-4x per week. This variation uses minimal max effort rotation - singles of the same exercise are used for the three week waves. With this style of programming, it is important to not exceed the RPE cap. 

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High Frequency Conjugate - Flat Loaded Singles

Apply conjugate principles to a high freqency layout. A higher priority will be placed on main lift variations, as we will be hitting them 3-4x per week. This variation rotates max effort movements on a weekly basis, allowing us to carry higher intensity through the program.

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High Frequency Conjugate - Weekly Rotated Max Effort

Does the front of your shoulder feel thrashed? Here is a selection of things that you can run at home to help push it in the right direction. 

We recomend running the session multiple times a week before &  away from training. 

Progress to the next phase once you are competent with the previous movements. 

THIS IS NOT INTENDED TO TREAT OR DIAGNOSE ANY SPECIFIC ISSUE AND WILL NOT REPLACE SEEING A MEDICAL PROFESSIONAL. IF PAIN PERSISTS OR WORSENS GET CHECKED OUT.

Shoulder

Bench Press

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Anterior Shoulder (Bench) HOMEWORK 

Phase 1

Phase 2

Does the inside of your elbow feel thrashed? Here is a selection of movements that you can run at home to help push it in the right direction. 

We recomend running the session multiple times a week away from training. 

Progress from one phase to the next once you are competent with all movements. 

THIS IS NOT INTENDED TO TREAT OR DIAGNOSE ANY SPECIFIC ISSUE AND WILL NOT REPLACE SEEING A MEDICAL PROFESSIONAL. IF PAIN PERSISTS OR WORSENS GET CHECKED OUT.

Elbow

Homework

Medial Elbow

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Medial Elbow HOMEWORK

Does the outside of your elbow feel thrashed? Here is a selection of movements that you can run at home to help push it in the right direction. 

We recomend running the session multiple times a week away from training. 

Progress from one phase to the next once you are competent with each movement. 

THIS IS NOT INTENDED TO TREAT OR DIAGNOSE ANY SPECIFIC ISSUE AND WILL NOT REPLACE SEEING A MEDICAL PROFESSIONAL. IF PAIN PERSISTS OR WORSENS GET CHECKED OUT.

Lateral Elbow HOMEWORK 

Does  your pec feel thrashed? Here is a selection of  movements that you can run at home to help push it in the right direction. 

We recomend running the session multiple times a week away from training. 

Progress from one phase to the next when you are competent with each movement.

THIS IS NOT INTENDED TO TREAT OR DIAGNOSE ANY SPECIFIC ISSUE AND WILL NOT REPLACE SEEING A MEDICAL PROFESSIONAL. IF PAIN PERSISTS OR WORSENS GET CHECKED OUT.

Pec Major HOMEWORK 

Does  the front side of your hip feel thrashed? Here is a selection of  movements that you can run at home to help push it in the right direction. 

We recomend running the session multiple times a week away from training. 

Progress from one phase to the next when you are competent with each movement. 

THIS IS NOT INTENDED TO TREAT OR DIAGNOSE ANY SPECIFIC ISSUE AND WILL NOT REPLACE SEEING A MEDICAL PROFESSIONAL. IF PAIN PERSISTS OR WORSENS GET CHECKED OUT.

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Anterior Hip  HOMEWORK 

Does  your SIJ feel thrashed? Here is a selection of  movements that you can run at home to help push it in the right direction. 

We recomend running the session multiple times a week away from training. 

Progress from one phase to the next when you become competent with each movement.

THIS IS NOT INTENDED TO TREAT OR DIAGNOSE ANY SPECIFIC ISSUE AND WILL NOT REPLACE SEEING A MEDICAL PROFESSIONAL. IF PAIN PERSISTS OR WORSENS GET CHECKED OUT.

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SIJ  HOMEWORK 

Does  the side of your hip feel thrashed? Here is a selection of movements that you can run at home to help push it in the right direction. 

We recomend running the session multiple times a week away from training. 

Progress from one phase to the next when you are competent with each movement. 

THIS IS NOT INTENDED TO TREAT OR DIAGNOSE ANY SPECIFIC ISSUE AND WILL NOT REPLACE SEEING A MEDICAL PROFESSIONAL. IF PAIN PERSISTS OR WORSENS GET CHECKED OUT.

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Lateral Hip HOMEWORK  

Does  your low back feel thrashed? Here is a selection of  movements that you can run at home to help push it in the right direction. 

We recomend running the session multiple times a week away from training. 

Progress from one phase to the next once you are competent with each movement.

THIS IS NOT INTENDED TO TREAT OR DIAGNOSE ANY SPECIFIC ISSUE AND WILL NOT REPLACE SEEING A MEDICAL PROFESSIONAL. IF PAIN PERSISTS OR WORSENS GET CHECKED OUT.

Low Back

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Low Back  HOMEWORK 

Do you lack ankle range? Does your achillies tendon feel thrashed? Here is a selection of movements that you can run at home to help push it in the right direction. 

We recomend running the sessions multiple times a week away from training. 

Progress to each new phase once you are able to execute the previous phase without issue.

THIS IS NOT INTENDED TO TREAT OR DIAGNOSE ANY SPECIFIC ISSUE AND WILL NOT REPLACE SEEING A MEDICAL PROFESSIONAL. IF PAIN PERSISTS OR WORSENS GET CHECKED OUT.

Ankle

Achillies

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Ankle & Achillies HOMEWORK 

Phase 3

Does the front of your shoulder feel thrashed during squats? Here is a selection of things that you can run at home to help push it in the right direction. 

We recomend running the session multiple times a week before &  away from training. 

Progress to the next phase once you are competent with the previous movements. 

THIS IS NOT INTENDED TO TREAT OR DIAGNOSE ANY SPECIFIC ISSUE AND WILL NOT REPLACE SEEING A MEDICAL PROFESSIONAL. IF PAIN PERSISTS OR WORSENS GET CHECKED OUT.

Squat

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Anterior Shoulder (Squat) HOMEWORK  

Don't have a meet coming up any time soon? Want to make sure that you are in a great spot to start your next meet prep?

This is our take on an offseason that will build your base and prepare you for your next peak. 

Off Season

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Improvement Season 8 Week

Are you new to the sport and want to set yourself up to succeed in your first meet prep? This program is desinged to hammer the basics hard AND give you the support wor you need to feel good.

This is a 4 week repeatable block. At the start of each new block add 10lbs to your squat and deadlift max, and 5lbs to your bench max in the calculator. 

Beginner

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Improvement Season Beginner Basics REPEATABLE

Don't have a meet coming up any time soon? Want to make sure that you are in a great spot to start your next meet prep?

This is our take on an offseason that will build your base and prepare you for your next peak. A full body model will allow for increased skill development while keeping you feeling limber.

Improvement Season 8 Week Full Body

Don't have a meet coming up any time soon? Want to make sure that you are in a great spot to start your next meet prep?

This is our take on an offseason that will build your base and prepare you for your next peak. 

This option is for stronger athletes who can handle more loading & require less volume to drive progress.

Improvement Season 8 Week ADVANCED

Don't have a meet coming up any time soon? Want to make sure that you are in a great spot to start your next meet prep?

What's the difference between 1.0 and 2.0? 2.0 is closer to a pre prep with exercise selection geared towards making sure you are in the groove with your comp movements!

The advanced options are for stronger athletes who can handle more loading & require less volume to drive progress.

Improvement Season 8 Week ADVANCED 2.0

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TEAM PROGRAMMING WAVE 11 

Wave 11

Weekly Updated Less Conjgate Programming for the Team!

Concurrent principles will still be applied

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NON-JUGATE WAVE 1

Wave 1

Stand Alone Peak & Taper Option to be used with team programming with a focus on main lift practice.

Standard Peak & Taper

Start the Peak - 35 Days Out

Taper - 14 Days Out

Circamax Peak & Taper. This will suck to do. ONLY do it if everything is feeling VERY good and you are VERY confident in your barbell lifts.

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CIRCA MAX V1

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3 DAY TEAM PROGRAMMING WAVE 1

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TEAM PROGRAMMING WAVE 12

Wave 12

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NON-JUGATE WAVE 2

Wave 2

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3 DAY TEAM PROGRAMMING WAVE 2

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TEAM PROGRAMMING WAVE 13

Wave 13

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NON-JUGATE WAVE 3

Wave 3

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3 DAY TEAM PROGRAMMING WAVE 3

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TEAM PROGRAMMING WAVE 14

Wave 14

Repeatable block.

Make sure to set maxes in app to 90% of your best for this to work.

Adjust accessories as necessary to fit your needs.

Add 5lbs to bench and overhead max each block. Add 10lbs to squat and DL max each block.

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Seth's 5/3/1

Repeatable Wave

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NON-JUGATE WAVE 4

Wave 4

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3 DAY TEAM PROGRAMMING WAVE 4

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TEAM PROGRAMMING WAVE 15

Wave 15

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Seth's 5/3/1 Wave 2

Repeatable Wave 2

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NON-JUGATE WAVE 5

Wave 5