Conjugate X Conditioning Tactical 12-Week Program
Jason Brown Coaching
Tactical, Tactical / MilitaryCXC Tactical is written specifically for tactical athlete populations. This is a highly advanced program written specifically for the demands faced by tactical athletes. If you are a beginner or even an intermediate trainee, this program is likely NOT for you.
Necessary Training Experience: Advanced, with 5+ years of serious training experience. You should have 1RM for squats, deadlifts, and presses within the last 6 months.
Sessions are 7 days per week, each session should not take longer than 80 minutes, which includes a 10-minute warm-up and a 5-minute cooldown.
With 30,000 athletes using the CXC Method every day, the results are evident. Experience what CXC can do for your physique, your performance, and your motivation- today.
Prep
A
Trap Bar Deadlift Warm-up
1. Foam Roll Hamstrings x 60s each side - small 1-2” motion *All foam rolling should be non-painful so remove pressure as needed 2. Active Straight Leg Raises x 10 each side 3. Bird Dogs: 3 x 3-5 each 4. BW Glute Bridge: 3 x 5 with a 1 count at top of each rep. Rest as needed. 5. Trap Bar RDL: 3 x 3-5. Rest as needed. 6. Trap Bar Jumps: 3 x 3 (empty bar). Rest 45s.
B
Trap Bar Deadlift against bands
4 x 10 @ MAX lb
C
Glute Ham Raise
3 x 8
D
Alt. Zercher Reverse Lunges
3 x 10
E
Air Bike Sprint
5 x 0:10
F
Stir The Pot
3 x 0:10
Recovery
G
Parasympathetic Breathing
10-15 Nasal Breathes 5 second inhale 1 second hold at top 5 second exhale *Turn off the music and make sure you’re in a relaxing state. The goal is to start the recovery process before leaving the gym
Prep
A
Conditioning Warm-up
1. Foam Roll Adductors: 60s of 1-2" motion on each side *All foam rolling should be non-painful so remove pressure as needed 2. Rock back Adductor Stretch x 30s small rocking + 30s static hold each 3. Shin Box x 10 total reps 4. Table Top + Hip Thrust x 8-10 each side 5. Alt. KB Lateral Squat: 2-3 x 3-5 each. Rest as needed. 6. KB Squat Jumps: Accumulate 15-20 reps with a light KB. Rest as needed.
B1
Farmer Carry
6 x 100
B2
KB Cleans
6 x 10
B3
Sledpush
6 x 100
B4
Rotational Ball Slams
6 x 10
C
Double Leg Banded Hamstring Curls
4 x 25
Recovery
D
Parasympathetic Breathing
10-15 Nasal Breathes 5 second inhale 1 second hold at top 5 second exhale *Turn off the music and make sure you’re in a relaxing state. The goal is to start the recovery process before leaving the gym
Prep
A
Bench Press Warm-up
1. Foam Roll Pecs x 60s small 1-2" motion each side *All foam rolling should be non-painful so remove pressure as needed 2. Biphasic Pec Stretch x 60s each side 3. Thoracic Rotations: 3 x 5 each 4. Upper Activation: 2-3 sets of: 10-15 Facepull-aparts + 10-15 Banded Pushdowns. 5. Warm-up Your Bench Press: Perform 3 x 3-5 reps with a light load. Rest as needed. 6. Band-Assisted Plyo Push-ups: 5 x 3. Rest 45-60s.
B
Football Bar Floor Press
4 x 10 @ MAX lb
C1
Supported 1-Arm Rows
3 x 10
C2
Tall Kneeling KB Press
3 x 10
D1
Bamboo Bar Bench Press
3 x 25
D2
DB Hammer Curls with fat gripz
3 x 10
E
Sled Rope Facepulls
1 x 400
Recovery
F
Parasympathetic Breathing
10-15 Nasal Breathes 5 second inhale 1 second hold at top 5 second exhale *Turn off the music and make sure you’re in a relaxing state. The goal is to start the recovery process before leaving the gym
Prep
A
Conditioning Warm-up
1. Foam Roll Adductors: 60s of 1-2" motion on each side *All foam rolling should be non-painful so remove pressure as needed 2. Rock back Adductor Stretch x 30s small rocking + 30s static hold each 3. Shin Box x 10 total reps 4. Table Top + Hip Thrust x 8-10 each side 5. Alt. KB Lateral Squat: 2-3 x 3-5 each. Rest as needed. 6. KB Squat Jumps: Accumulate 15-20 reps with a light KB. Rest as needed.
B
Turkish Get-up
4 x 2
C1
Double Unders
7 x 1:00
C2
Air Bike
7 x 1:00
C3
Bear Crawls
7 x 1:00
C4
Air Bike
7 x 1:00
C5
Hollow Rocks
7 x 1:00
Recovery
D
Parasympathetic Breathing
10-15 Nasal Breathes 5 second inhale 1 second hold at top 5 second exhale *Turn off the music and make sure you’re in a relaxing state. The goal is to start the recovery process before leaving the gym
Prep
A
Box Squat Warm-up
1. Foam Roll Adductors x 60s each side - small 1-2” motion *All foam rolling should be non-painful so remove pressure as needed 2. Rock back Adductor Stretch x 30s small rocking + 30s static hold each 3. Bird Dogs: 3 x 3-5 each 4. BW Glute Bridge: 3 x 5 with a 1 count at top of each rep. Rest as needed. 5. Goblet Box Squat: 3 x 5. Rest 60s.
B
Seated Dynamic Box Jumps
8 x 3
C
Wide Stance SSB Box Squat with bands
8 x 3 @ 40 %
D
Split Stance Landmine RDL
4 x 8
E
Landmine Lateral Squat
3 x 20
F
Russian Kettlebell Swings
10 x 8
Recovery
G
Parasympathetic Breathing
10-15 Nasal Breathes 5 second inhale 1 second hold at top 5 second exhale *Turn off the music and make sure you’re in a relaxing state. The goal is to start the recovery process before leaving the gym
Prep
A
Bench Press Warm-up
1. Foam Roll Pecs x 60s small 1-2" motion each side *All foam rolling should be non-painful so remove pressure as needed 2. Biphasic Pec Stretch x 60s each side 3. Thoracic Rotations: 3 x 5 each 4. Upper Activation: 2-3 sets of: 10-15 Facepull-aparts + 10-15 Banded Pushdowns. 5. Warm-up Your Bench Press: Perform 3 x 3-5 reps with a light load. Rest as needed. 6. Band Assisted Plyo Push-ups: 5 x 3. Rest 45-60s.
B
Speed Bench Press with chains
8 x 3 @ 40 %
C1
Rope Pull-ups
5 x 5
C2
Landmine Rotation to Press
5 x 5
C3
Rope Sledpulls
5 x 100
C4
Yoga Push-ups
5 x 15
C5
Double Unders
5 x 50
D
Overhead Banded Triceps
3 x MAX
Recovery
E
Parasympathetic Breathing
10-15 Nasal Breathes 5 second inhale 1 second hold at top 5 second exhale *Turn off the music and make sure you’re in a relaxing state. The goal is to start the recovery process before leaving the gym
Prep
A
Conditioning Warm-up
1. Foam Roll Adductors: 60s of 1-2" motion on each side *All foam rolling should be non-painful so remove pressure as needed 2. Rock back Adductor Stretch x 30s small rocking + 30s static hold each 3. Shin Box x 10 total reps 4. Table Top + Hip Thrust x 8-10 each side 5. Alt. KB Lateral Squat: 2-3 x 3-5 each. Rest as needed. 6. KB Squat Jumps: Accumulate 15-20 reps with a light KB. Rest as needed.
Optional Conditioning
B
20-30 minutes of Zone 2 conditioning ie. bike, row, ski erg, light sled drag. Heart-rate should NOT exceed 60% of maximum. Here's an example: EMOM 30: Minute 1: 10 Calorie Ski Erg Minute 2: 10 Calorie Air Bike Minute 3: 100 ft. Sled Drag
Recovery
C
Parasympathetic Breathing
10-15 Nasal Breathes 5 second inhale 1 second hold at top 5 second exhale *Turn off the music and make sure you’re in a relaxing state. The goal is to start the recovery process before leaving the gym
Jason Brown
I’ve spent my entire 15+ year career training everyday athletes to become healthier, stronger, and better conditioned, using a method I’ve developed called Conjugate X Conditioning (CXC). I’ve been exclusively online coaching since 2015. I’m a combat veteran, a former gym owner, founder of Jason Brown Coaching & Box Programming, and published author of “Lower-body Training” via Human Kinetics.
Build a stronger, more resilient, and well-conditioned body without burning out.
Get Conjugate X Conditioning Tactical 12-Week Program
Josh Casby
Muay Thai Enthusiast
Verified Athlete""CxC for the win!! Hands down the best training program I've ever used. Functionally, I'm stronger and faster than I ever was, and I considered myself an athlete.""
Ken Williams
60, Ex-CrossFitter
Verified Athlete""Working with Jason over the last several months has been awesome. The format is simple, there are demo videos for every exercise, and if you have questions he’s super-responsive. The training is truly dialed in for me, which is a big change for other programs I’ve followed!""
James Park
Everyday Athlete
Verified Athlete""For once the marketing might actually be true. I’ve had better results in 6 months than in the 10 years that preceded it. Literally. The wife confirms I look better than ever""
