Group Training Formula

The Completion Level of Your Training.

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1 – Start Here

From the Author

Carlos Montoya Profile Pic Circle iMageHi, All!

My name is Carlos Montoya, the programming director for Conjugate Fitness.

In this Execution Plan, I’ll be walking you through one of the most important subjects for strength training in the group setting.

As the programming director for Conjugate Fitness, it’s my job to help program a conjugate system based strength program and to do so in a group or class setting. These two roles go hand in hand because many fitness professionals (like us) offer group classes as a way to leverage their gym. Understanding how to adapt a conjugate fitness based program to a group setting is, therefore, crucial.

In this execution plan, you’ll learn exactly the tricks we use to mix in a 4-day a week conjugate method based program in a seven-day class schedule, how to program on the off-days, and how to balance the individuals’ requirements against the demands of the program while at the same time promoting safety.

If you follow along and implement these PROVEN methods in your training program, you’ll learn to not only increase your training successes, but you will develop a stronger understanding of how to balance that goal against staying true to a conjugate system based training program.

I can’t wait to show you everything; let’s get started!

Importance of Training Optimally

Conjugate Fitness ™ is dedicated to teaching gym owners, personal trainers, and fitness professionals how to implement a proven and highly versatile strength training program in their gyms. Our strength program is based on a conjugate methodology—as made famous by Louie Simmons—and is modeled after some of the programming used by Westside Barbell®. Our highly personalized education services not only provide you with the fundamentals of basic form and technique (i.e., the how) but, more importantly, give you a deeper understanding of the conjugate method (i.e., the why).

Louie Simmons, the founder, and owner of Westside Barbell—the strongest gym in the world—is responsible for making the conjugate methodology famous.

“When lifters repeatedly use the same simple method of training to raise their strength level, they will eventually stall.”

– Louie Simmons

Simmons’ goal was to develop a training method that would prevent this stall. He took cues from the Russian Olympic teams that used countless variations and a pool of over 40 exercises to train. This ensured that routines were changed frequently and that all muscle groups were being used. Just as Simmons took cues from the Russian Olympic teams, Conjugate Fitness has taken cues from Simmons, developing a strength program suitable for all levels of athletes, ranging from the elite powerlifter to the weekend warrior.

We have created this execution plan to help you implement the Conjugate Fitness™ program and the conjugate method in your gym so that you can meet and exceed your clients’ fitness goals.

As a member of the Conjugate Fitness™ community, you will join in the incredible results already being experienced by our members everywhere.

2 – Acquiring Knowledge

Importance of Acquiring Knowledge

I am constantly striving for excellence in everything that I do as a strength and conditioning coach. I am always attempting to re-educate myself and experience the newest in training from around the world. I have received instructions from some of the best strength and conditioning coaches from across North America. Although I have learned a lot about new methods and techniques that I can use in my coaching and my approach to each and every case remains roughly the same.

I follow my own individual guiding principles and you should as well as these guiding principles are what drives us each and every day. No matter my training goals I used these eight main principles to guide my path to success, I’m going to share these principles with you today.

So here are my 8 guiding principles:

1. Most coaches find it very difficult to coach in front of their peers as well as their competition. By working to improve your base level of knowledge you can become more confident and share your knowledge with your peers. Weight loss can become easier and your fitness level is sure to improve. Taking the time to do some research into your training and to ask questions will only help you to train more successfully and demonstrate your skills to others.

2. Coaching in front of other people or athletes is very important. Experience and training comes from making mistakes and overcoming them and learning and working out in a peer group is a great way that you can all learn together. This is an excellent way that you can utilize your new Conjugate Fitness programming in your gym.

3. What is the true definition of an coach? The truth is anyone could be a great coach and no one has the right to say you can’t be one. There’s no reason why you should have to spend thousands of dollars on the latest training to become an athlete or to create a great workout plan. Your knowledge and education can turn you into an coach. Although you may feel you pale in comparison to any professional coach it is possible for you to achieve the same fitness level and coaching knowledge.

4. Remember that to accomplish your goals you must execute them. Making goals and following through on them will only get the ball rolling faster and allow you to become a great coach.

5. Being coach is extremely tough but also very rewarding. With proper education you can enjoy the rewards of being an athlete by spending less time at the gym and seeing excellent results. With the proper knowledge provided by Conjugate Fitness you can accomplish quite a bit in just a short time.

6. Anyone can learn the principles to become a great coach and athlete. The process is simple and involves studying and duplicating others’ successes, it is your drive and execution of these principles that will ensure your success.

7. Being a good coach is all in your mindset. A big part of creating training plan involves instilling your confidence and to keep your motivation and confidence up before every workout to make sure you can continue to replicate everything you have learned.

8. Nothing in this program is theoretical it’s all possible. You can go into any gym and utilize the methods from this program as well as have access to the equipment. The advantage of utilizing materials from other coaches and athletes is that you can avoid their mistakes and get the most efficient results with equipment that is commonly found in many gyms.

Evolving as a Coach

In this execution plan – you’ll learn about the importance of continuing education and improvement both for coaches and for clients/athletes.

‘I want to educate my clients as efficiently and effectively as possible. The better I am at this, the better quality of life my client will enjoy,’.

In martial arts training the vast majority of people, about 90 percent work to earn their black belt and once they achieve that goal, they never return to the gym. They feel like as though they’ve achieved a great feat and they’re done. I’ve always held a different view. I feel that once you earn your black belt, you’ve learned and perfected all your basics. The black belt is just the beginning and now you can work to evolve your skills; you embark upon a journey as you work to discover how far you can go as a martial artist.”

You’ll also learn the most effective approach to teaching: Each individual has a unique learning style and it’s essential that coaches work to identify that learning style. Once you understand how that person learns, the coach must work to tailor their lessons to accommodate that client’s unique learning style.

‘If they fail to learn, then that’s a failure on my part as the instructor,’ the importance of working with the client in a manner that’s in line with their personal learning style.

You’ll also learn about how continuing education and learning on your part as a coach can strengthen your gym and improve the overall quality of your coaching services.

‘The more you know, the more you realize you need to learn. The more questions you have, the more experiments you’ll want to run. This continual learning keeps you engaged,’.  ‘Think about the things that are boring in life. They’re the things that repeat over and over, like the film Groundhog Day. As coaches, we should constantly work to evolve and improve. That gives us the power to educate and better serve our clients.’

So continually working to grow your knowledge base as a coach enables you to better serve your clients, while also making for a more rewarding career for you, the coach. Quite simply, it makes your career as a fitness coach fun and dynamic.

Continuing education also provides coaches with the ability to be more versatile. Coaches can better serve a broader range of clients, with more diverse needs and requirements. For instance, a client who’s recovering from an injury and just started at the gym will have very different needs and goals when compared to a client who’s been at the gym daily for the past 10 years. The most successful fitness coaches are those individuals who can serve a broad range of clientele, from every walk of life.

You’ll also learn the importance of getting your fellow coaches to continue their education; this keeps your entire gym dynamic and the staff as a whole can evolve and improve over time. This prevents coaches from falling into a situation that’s illustrated by the adage: If you run with the lame, you’ll develop a limp. You don’t want to develop a limp as a result of working with coaches who are at a standstill in their careers. This ensures that your entire gym remains on the cutting edge.

Training Beginners

 

To adapt to training is never to adapt. If you don’t feel a movement switch it the next workout. So it’s instinctive, but with a purpose.

 

3 – Training Environment

Group Training is All About Mindset

Safety

A few years ago, the CrossFit community rallied around one of its rising stars, who was cut down in a serious freak accident. After hearing about this horrible event, I thought it would be prudent to take a few minutes to discuss the importance of safety in the gym and beyond.

A CrossFit enthusiast and trainer at CrossFit Unbroken in Englewood, CA, Kevin Ogar was paralyzed after he broke his back during a competition over the weekend. Kevin Ogar was performing in a weightlifting event, held in Southern California’s Orange County on January 12, 2014.

The Colorado native was performing a 200-pound lift during the OC Throwdown event when something went wrong. His back was broken and his spine severed in the accident. He was immediately rushed to the critical care unit at Western Medical Center, where he underwent multiple operations. But despite medical interventions, Kevin Ogar is not expected to walk again as a result of an accident that his surgeon called a ‘freak catastrophe.’

While Ogar’s life-changing mishap definitely falls into the category of rare and unexpected — the type of accident that nobody wants to see happen — this tragic accident serves as an important reminder of how important it is to take the proper safety precautions, whether you’re training at a gym, in a competition, or simply working out on your own. It’s also important to remember that no matter how experienced and cautious you may be, accidents can and will occur; in rare cases, those accidents can be life-changing.

At Conjugate Fitness, safety is our top priority. It’s important to remember that the decisions we make and the vision that we instill in our athletes on a day to day basis are driven by our concern for the safety of you and other members of your community.

The Coach serves as leaders of the class and ultimately, we make specific decisions in an attempt to maintain a safe environment. We want everyone to make improvements and to achieve their objectives, but this cannot come at the cost of safety. It’s simply unacceptable to endanger yourself or others. You want to live to fight another day!

“This is why we maintain an environment with one leader, one set of rules. Nobody is bigger than these rules.”

Maintaining a strong core and foundation is the single most important measure for preventing injuries. Using a proper form and method is also extremely important; there’s a reason why we instruct our athletes to perform various exercises in a particular manner.

If you have any questions or concerns regarding a particular activity or safety in general, I encourage you to stop by to speak with myself or one of the other coaches. Safety is extremely important to the entire team at Conjugate Fitness

Notably, Kevin Ogar does not have medical insurance. So his friends and colleagues have started a fund to help raise money to pay for his medical care.

To learn more and to read updates on Kevin Ogar, visit www.Facebook.com/OgarStrong. You can also stop by his website at www.KevinOgar.com to learn more about contributing to the fundraiser.

Bench Press Hand Offs & Spotting

4 – Equipment Checklist

Incorporating New Exercises

It is important to understand what the conjugate method actually is…

As a strength and conditioning coach, I have seen many people try to create such a system in the past and fail, and this is why I am dedicated to showing everyone how to gain a full understanding of strengthening the body.

If you try and use the same method of training each and every day to raise your strength level you will eventually reach a point where you are unable to go no further.

You must incorporate new exercises that challenge You in different ways in order to raise your standards. You cannot simply bench, squat, and deadlift. You have to do more than this.

Perhaps the most important and misunderstood part of the conjugate method of programming is the concept of variation.

Each time you incorporate a different tool, such as a band, a weight releaser, or a specialty bar, you are establishing a new variation.

You may find that you do not have access to all of these different tools.

This is likely because you are not training at a powerlifting gym. While I am not telling you to leave the gym that you are at and go to a powerlifting gym, I am telling you that you need to learn about how to use some of these tools and potentially access them in various ways.

Considering that you have to change your variation every three weeks at a maximum, you need to come up with quite a few – and changing your stance alone is not going to provide you with enough. I cannot stress how important it is to use resistance throughout your training.

You can read up more on the use of accommodating resistance online (or wait for my next e-book), or even visit a powerlifting gym to talk to some of the different coaches.

Specialty Bars

Each time you incorporate a different tool such as a specialty bar into your routine, you are establishing a new variation.

You may find that you do not have access to all of these different tools. This is likely because you are not training at a powerlifting gym. While I am not telling you to leave the gym that you are at and go to a powerlifting gym, I am telling you that you need to learn how to use some of these tools and potentially access them in various ways. Considering that you have to change your variation every three weeks at the maximum, you need to come up with quite a few options – and changing your stance alone is not going to provide you with enough. I cannot stress how important it is to use resistance throughout your training. You can read up more on the use of accommodating resistance online, or even visit a powerlifting gym to talk to some of the different coaches. Here is our list of specialty bars that you should acquire to enhance your Conjugate Method training.

Specialty Bars

1. There are a plethora of exercises you can do with each specialty bar – you are limited by your imagination.

2. Bars take up minimal space in your gym.

3. By rotating exercises in your training allows your clients to become more well rounded as athletes and avoid having glaring weaknesses.

4. Create longevity in your program by adding different variations to your conventional exercises and allows you to work around injuries.

We recommend acquiring these bars in this specific order.

Specialty Bars | Checklist
  • Safety Squat Bar
  • Cambered Squat Bar
  • Cambered Bench Bar
  • Swiss Bar
  • Football Bar
  • Buffalo Bar/Bow Bar
  • Bandbell Bar

 

Available Deliverables

Bands & Chains

Resistance is a key factor when you look at the Westside gym and its success.

You have to learn how to accommodate resistance.

There are various tools that can help you with this resistance accommodation. Weight releasers, chains, bands, and different specialty bars can all be used. When you learn about all of these different tools, it will allow you to create more variations within your training system. Additionally, you can target specific weak points at the same time.

Each time you incorporate a different tool, such as a band, chains, or a weight releaser you are establishing a new variation.

Investing in resistance bands at the very least will allow you to gain the full benefits of the Westside-Barbell conjugate method that have been covered throughout this e-book.

Your improved performance as a result of being able to accommodate resistance will be astonishing.

Machines

5 – Programming Breakdown

How to Train a Large Group of Athletes

Putting It All Together

4-Week Group Training Program

W E E K     1
Maximal Effort Lower Body (Monday)
Straight Bar Box Squat – 1RM
Accessory Workout
Every four minutes, for a total of 4 sets, complete the following as quickly as possible:
  • Sumo Deadlift x 3 reps
  • Toes to Bar x 6 reps
  • Sprint 200 Meters

(Rest the remainder of the 5 minute cycle. Record the time to completion in each of the 4 sets.)

Finisher/Recovery
100 reps – Banded Good Morning
Maximal Effort Upper Body (Tuesday)
Bench Press (wide grip) with Straight Bar + 25% Chains – 1RM
Accessory Workout
Two sets for times of:Row 500 Meters30 Wall Ball Shots15 Renegade RowRest 3 minutes
Finisher/Recovery
100 reps Barbell Side Bends Per Side200 reps Band Pushdowns
Dynamic Effort Lower Body (Thursday)
Back Squat – Box Squat @50% + 25% Band Tension – 12×2
Accessory Workout
Complete four sets:Lateral Box Set-Ups x 20 reps24″/20″ Box Jumps x 10 reps200 Meter RunREST 2 minutes   
Finisher/Recovery
Plank Against Max Band Tension – 3×1 MinuteBand Pull Throughs – 1×100
Dynamic Effort Upper Body (Friday)
Bench Press + 80 lbs. Chains + 50% of Floor Press 1RM as Bar Weight – 9×3 (3 Sets Wide, 3 Sets Middle, 3 Sets CloseBench Press Straight Weight Top Set: 1 Set, Close Grip Bench Press, 8 Reps increasing 5 pounds from the week before. If you are just starting, start with around 75% of your max. If you get to a week where you fail on this set, change your grip and rep scheme (choose from 8 reps, 5 reps, or 3 reps) and decrease your initial starting weight Straight Weight Top Set of 8 reps
Accessory Workout
Five sets against a 60 second running clock of:Heavy Kettlebell Swings x 10 repsBradford Press x Max repsRest 2 minutes between rounds
Finisher/Recovery
Thumb Down Rear Delt DB Flys (Laying on your side on a bench or the floor. Arm should be extended out from your body directly out from your shoulder. With your thumb pointed down, raise the dumbbell from bench level to 90 degrees) – 4×20 Per Arm
W E E K     2
Maximal Effort Lower Body (Monday)
Buffalo Bar + 2-3 Chains Per Side, Box Squat – 1RM
Accessory Workout
Four rounds for time of:10 Snatch Grip Deadlift (185/115lbs)20 Kettlebell Swings (24/16 kg)30 Double-Unders
Finisher/Recovery
Standing Heavy Band Crunches – 3×20 (Hold 1 Minute on the Last Rep of each set)
Maximal Effort Upper Body (Tuesday)
Split Jerk – 1RM
Accessory Workout
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:12 Wall Ball Shots (20/12 lbs)12 Burpees
Finisher/Recovery
Heavy DB Side Bends – 3×20 Per SideORReverse Hypers – 1×100
Dynamic Effort Lower Body (Thursday)
Back Squat – Box Squat @55% + 25% Band Tension – 10×2
Accessory Workout
Complete as many rounds and reps as possible in 5 minutes of:Double-Unders x 20 repsSquats x 10 repsRest 5 minutes between workoutsComplete as many rounds and reps as possible in 5 minutes of:Toes to Bar x 5 repsSumo Deadlift Dimmels x 10 reps  
Finisher/Recovery
100 Seated Band Leg Curls
Dynamic Effort Upper Body (Friday)
Floor Press @70% – 9×3Bench Press Straight Weight Top Set: 1 Set, Close Grip Bench Press, 8 Reps increasing 5 pounds from the week before. If you are just starting, start with around 75% of your max. If you get to a week where you fail on this set, change your grip and rep scheme (choose from 8 reps, 5 reps, or 3 reps) and decrease your initial starting weight Straight Weight Top Set of 8 reps
Accessory Workout
Three sets of:Bent Over Rows – wide grip – overhand x 10 repsBent Over Rows – narrow grip – underhand x 10 reps400 Meter RunREST 2 minutes §
Finisher/Recovery
Banded Oblique Twists – 3×20 Per Side100 reps Band Face Pulls
W E E K     3
Maximal Effort Lower Body (Monday)
Sumo deadlift – 1 RM
Accessory Workout
Five rounds for time of:15 Hip Bridge (155/105 lbs)20 Sumo Deadlift Dimmels
Finisher/Recovery
Seated Good Mornings Barbell – 1×100
Maximal Effort Upper Body (Tuesday)
Football Bar Floor Press + 1-2 Chains Per Side – 1RM
Accessory Workout
Three rounds for time of:20 Kettlebell Swings (32/24 kg)10 Dumbbell Floor Press300 Meter Row
Finisher/Recovery
200 Band Pushdowns
Dynamic Effort Lower Body (Thursday)
Back Squat – Box Squat @60% + 25% Band Tension – 10×2
Accessory Workout
Complete three sets of:2 minutes Banded Marching300m RunRest 3 minutes
Finisher/Recovery
100 reps – Pull Throughs
Dynamic Effort Upper Body (Friday)
Push Jerk against Singled Micro Mini or Mini Bands – 50%, 9×3Bench Press Straight Weight Top Set: 1 Set, Close Grip Bench Press, 8 Reps increasing 5 pounds from the week before. If you are just starting, start with around 75% of your max. If you get to a week where you fail on this set, change your grip and rep scheme (choose from 8 reps, 5 reps, or 3 reps) and decrease your initial starting weight Straight Weight Top Set of 8 reps
Accessory Workout
For time:20 Shoulder to Overhead (135/95 lbs)200 Meter Run15 Shoulder to Overhead (135/95 lbs)400 Meter Run10 Shoulder to Overhead (135/95 lbs)600 Meter Run
Finisher/Recovery
200 reps Band Pull A parts
W E E K     4
Maximal Effort Lower Body (Monday)
Safety Squat (or Straight bar) Bar Box Squat with Bands Pulling from front (Purple/Black) – 1RM
Accessory Workout
Four rounds for time of:Run 300 Meters10 L-Seated Dumbbell Press35 Banded Good Morning
Finisher/Recovery
Oblique Twists Standing – 3×20 Per Side
Maximal Effort Upper Body (Tuesday)
Bench Press with Straight Bar + 1-2 Chains Per Side – 1RM
Accessory Workout
21-15-9 rounds of:DipsSeated Dumbbell PressPush-Ups
Finisher/Recovery
Static Ab Holds – 1 Minute Middle, 30 Seconds Per Side
Dynamic Effort Lower Body (Thursday)
Front Squat – Box Squat @50% + %25 Band tension – 12×2
Accessory Workout
In teams of two, alternate sets to complete 3 each of:10 Sumo Stiff-Legged Deadlift400 Meter Run
Finisher/Recovery
Hollow Rocks – 1×100
Dynamic Effort Upper Body (Friday)
Bench Press Against Doubled Micro or Mini Bands – 50% of floor press max as bar weight, 9×3Straight Weight Top Set of 8 Bench Press
Accessory Workout
1) Three rounds for time of:10 Kettlebell Swing50 Double-Unders2) Three sets of:Ring Rows x 10-20 repsRest 60 secondsPlanks Planks x 45-60 secondsRest 60 seconds
Finisher/Recovery
Dumbbell Rear Delt Raise – 6×20 reps (each side)

Available Deliverables

  • Group Training Program – One Month – Download Download
Coach Carlos Montoya
“I made it my mission to train for a lifetime of fitness, not just a season, and I train my athletes in that way as well. Fitness is a lifestyle choice – a choice to be healthy – not a seasonal requirement.”
Coach Carlos Montoya

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