Conjugate Strength Hybrid (CSH) takes the principles of Conjugate Tactical and combines them with my own unique blend of durability, anaerobic, and aerobic conditioning. It is a barbell-focused program that also utilizes DBs, KBs, and bands for some accessories.

This was originally designed by me for Air Force Special Warfare, however, anyone who has training experience will benefit, men and women alike. Actually, some of my most die-hard Conjugate fans are women who were initially intimidated by the programming, until they realized how effective it can be.

With these programs, each week is front loaded with Max Effort (ME) days for lower and upper body, with added accessories and finishers. Each week ends with Dynamic Effort (DE) days where we work off of percentages from the ME lifts. The emphasis is on speed and power. Mixed in are durability circuits and various types of conditioning.

There are two CSH available:

CSH 4/1, which is 4 days of lifting emphasis and 1 day of conditioning

• The weekly breakdown for CSH 4/1 looks like:

  Monday: ME lower lift, Tuesday: ME upper lift, Wednesday: durability & conditioning, Thursday: DE lower lift & short conditioning, Friday: DE upper lift

CSH 3/2, which is 3 days of lifting emphasis and 2 days of conditioning

• The weekly breakdown for CSH 3/2 looks like:

  Monday: ME lower lift, Tuesday: durability & conditioning, Wednesday: ME upper lift, Thursday: metcon or conditioning circuit, Friday: combined lower and upper DE lift

Who are these programs for?

Military, law enforcement or other first responders; anyone who is looking to build strength without sacrificing aerobic conditioning; people who love spending 45-60 consistent minutes working hard; barbell junkies who need a change of pace from a 5/3/1 or other linear program; CrossFitters who are sick of redlining most days per week and want a better way to train. Man or woman, you’ll get incredible strength gains and physique changes from this program.

Conjugate is my jam and it is what 75% of what my subscription clients follow.

If this is intriguing (or confusing) you can request a sample week or we can jump on a call to discuss if either variation of this program would be a good fit for you.

This is the brainchild of a unique training request in a suboptimal location. The outcome is one of my favorite programs I’ve ever written, so much so that I added it to my subscription membership.

It includes 6 days per week of training and features 2 days of strength endurance, 2 days of durability and conditioning, and 2 days of mini workouts where we target other areas that may have been neglected the rest of the week.

The original version does not use a barbell for strength exercises with the exception of a landmine, and instead uses primarily DBs, KBs, and sandbags, and an assault bike for conditioning days.

However, the entire program can be adapted to use a different endurance modality, as well as have the strength exercises be barbell-focused, use only calisthenics, or include a special emphasis such as grip training. My creativity is only limited by what you have access to train with.

Who are these programs for?

Guys contracting in Somalia; someone who needs to cycle off of a barbell-heavy program; anyone who wants to improve one of the following: muscular endurance, durability, rotational strength, grip strength, aerobic conditioning.

This program has gained a lot of traction and FAST, so here is a whole website dedicated to The Syndicate.

12-Week introductory strength training program.

This is where you will master the basics and embark on a strength training journey. All movements are bodyweight, banded, dumbbell, and TRX (if available).

This is where you build a foundation for more complex plans in the future.

Who is this program for?

Strength training newbies looking to build confidence in a gym setting with a progressive program.

As the name implies, these are short and effective workouts for when you’re so busy you need to get in and get out without the extra fluff.

Sessions are 30 minutes or less and do not include any barbell movements.

Who is this program for?

Someone who has a very busy schedule, but still understands the importance of exercise, so would like to try the ‘minimal effective dose’ approach.