About

The Functional Conjugate System

Functional Conjugate started with the same spark — Westside Barbell.

Louie Simmons’ original Conjugate system showed me what elite training actually looked like:

rotate stressors to protect the CNS,
train multiple qualities at once,
and stay strong year-round without the outdated “peak once a year” model.

Those principles became my foundation.

But it didn’t become my system until CrossFit forced me to confront a blind spot: energy system development.

CrossFit introduced me to an entirely new side of fitness: zone 2 conditioning.

When you’re gasping on the floor after an 8-minute workout, you learn quickly that strength alone isn’t enough.

CrossFit forced me to study what I used to ignore:

Aerobic development
Cardiac output
The physiology behind “capacity,” not just power

And it hit me:

The aerobic system isn’t optional. It’s the engine that drives longevity, recovery, and performance.

So I started pairing Conjugate strength principles with structured aerobic work.

Then I borrowed CrossFit’s best tools—AMRAPs, EMOMs, interval structures, rep schemes—to make conditioning both effective and engaging.

That blend changed everything.

What began as experiments in my own training evolved into programs that took off far beyond what I expected:

Over 40,000 athletes have run my training
Countless PRs and transformations
And today, one of the Top 5 most followed training subscriptions on TrainHeroic out of 20,000+ coaches

Because the system works for real people with real lives and real goals.

The Core of Functional Conjugate:

Train Heavy. Train Fast. Train Long.

These three tenets are the backbone of everything I teach:

Train Heavy → maintain and build max strength
Train Fast → develop power, speed, and repeatability
Train Long → expand your aerobic base, build work capacity, and recover better

Do all three, year-round, and you build what most people spend decades chasing:

A body that performs, lasts, and looks the part.

Why I Don’t Use Traditional Periodization

Most training systems rely on linear periodization—peaking once or twice a year and letting everything else backslide.

That model doesn’t work for everyday athletes.

You don’t have a “season.” You have a life.

You want to be strong now, conditioned now, capable now—not six months from now.

So instead of classic periodization, Functional Conjugate uses training seasons.

The Four Seasons of Functional Conjugate

These seasons rotate across the year, slightly biasing specific qualities without ever abandoning the others.

Max Strength Season (Winter): Build Your Foundation

Maximum and submaximal compound movements
Optimal movement patterns and neuromuscular efficiency
Cultivate explosive power and force production
Cardiovascular work is a supportive component

Capacity Season (Fall): Elevate Your Engine

Amplify aerobic power through strategic interval training and extended sessions
Refine movement mechanics under progressive loading
Develop the cardiovascular system and endurance capacity
Slightly lowered strength volume

Hypertrophy Season (Spring): Sculpt Your Physique

Maximize muscle hypertrophy through strategic training stimulus
Optimize mechanical tension and metabolic stress accumulation
Train with precision: proper RIR implementation and joint-protective biomechanics
Preserve strength and conditioning through integrated programming

Maintenance Season (Summer): Own Your Peak

Integration of all three performance pillars
Strategically reduce total volume for recovery and longevity
Synthesize power, hypertrophy, and endurance to cohesive athleticism

The beauty of this seasonal approach is that you’re constantly making progress in all areas while never ‘losing’ any one quality of fitness.

You’re never de-trained. You’re never under-stimulated. You’re never burnt out.

Just balanced, year-round.

Why This System Works When Others Don’t

Functional Conjugate respects stress.

It respects the nervous system.

It respects the aerobic system.

It respects longevity.

And most importantly, it respects the reality that most athletes over 30 face:

You want to feel great, look great, perform well, and have a life outside the gym.

Most programs force you to choose.

This one doesn’t.

What Functional Conjugate Really Delivers

With Functional Conjugate, you’re getting a system that’s been tested on tens of thousands of athletes and constantly refined through:

20+ years of coaching
Real-world results
Energy systems research
Conjugate principles
Modern conditioning
And my own athletic mistakes and lessons

Functional Conjugate is the training I wish I had in my 20s and the training I plan to use for the rest of my life.

Interested in learning more? This video breaks it down: https://www.youtube.com/watch?v=MZYFHsdsLBw&t=18s