Foundational Strength X Conditioning

Jason Brown Coaching

Functional Fitness, Functional Training
Coach
Jason Brown

Foundational Strength X Conditioning is a program designed to teach you how train the foundational movements patters (squat, hinge, lunge, push, pull, and carry) and improve your heart-health.

This program will set the stage for all things to come and will fast-track you to looking, feeling, and performing better!

Most beginner programs throw the kitchen sink at people - this program is NOT that! In fact, you may feel as if some of the sessions are 'easy' - this is by design and know that every aspect of this program was carefully designed and expertly crafted by Jason himself.

This program is someone with minimal experience but has a basic level of knowledge with movements like split squats, dumbbell bench presses, 1-arm rows, and glute hip thrusts.

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Full Body Training
FBT is a great way to get stronger, look better, and most importantly learn how to train properly to set you up for long-term success! You'll notice changes in strength, how you feel, and of course how you look!
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Cardio For Heart-Health
Most people use cardio for heart-health when the reality is that cardio is done to improve your heart-health and ability to recover (and handle stress.) This will be done in this program at specific ranges to ensure you get the most from the program!
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Flexible Training Schedule
Because this program is built on full-body training you can train as little as 2 sessions per week and make great gains!
Features
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Access to professional JBC coaches
Our coaches are here for support to answer your questions!
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Programming 5 days per week
3 Full body strength sessions per week + 2 cardio sessions per week designed to improve strength, body-comp, and recovery!
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Committed Community
Access our private FB community with people ready to support and cheer you on!
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dummbells // Kettlebells // Bench // One piece of cardio equipment // Resistance bands // Barbell
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Sample Week
Week 1 of 8-week program
Sunday
Week 1, Day 1: Full Body Strength

Prep

A

Full Body Warm-up

1. Foam Roll Hamstrings, Hip Flexors, Lats, and Thoracic Spine x 30s each side - small 1-2” motion *All foam rolling should be non-painful so remove pressure as needed 2. Active Straight Leg Raises: 2 x 5 each 3. Adductor Rockback Thoracic Rotations: 2 x 5 each 4a. Banded Pull-apart: 3 x 10 4b. BW Glute Bridge: 3 x 10 5. Hinge + Squat + Row + Press: 2-3 x 3 each. Rest as needed. Use a light KB or DB. Rest as needed. Use a slow & controlled tempo. This sequence can be done in any order. 6. Plyometric Variation: 3 x 3. Rest 45s. *Choose either a box jump or plyo push-up variation. Alternate these each session.

B1

Hamburger Squat

3 x 10

B2

Symmetrical Stance DB Row - neutral grip

3 x 10

C1

Single Arm DB Neutral Grip Bench Press

3 x 8

C2

Dumbbell Glute Hip Thrust

3 x 15

D1

Stir The Pot

3 x 0:15

D2

Double Leg Banded Hamstring Curls

3 x MAX

Recovery

E

Parasympathetic Breathing

10 Nasal Breathes 5 second inhale 1-second hold at the top 5 second exhale 1-second pause at the bottom *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

Monday
Week 1, Day 2: Aerobic Conditioning

Conditioning Warm-up

A

​​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

3 x 2

Conditioning

C

Circuit

10 Rounds of: 60 seconds of Air Bike, Rower, Ski Erg, or Light Jog 60 seconds of Jumping Rope No rest between rounds. *Heart-rate kept at 60-70% of max for the duration. Whatever pieces of cardio equipment you have access to will work here (you could use multiple pieces if you chose eg. bike & rower alternating each round). For jumping rope you can alternate between double unders, alternating legs, high knees, etc.

Recovery

D

Parasympathetic Breathing

10-15 Nasal Breathes 5 second inhale 1-second hold at the top 5 second exhale

Tuesday
Week 1, Day 3: Full Body Strength

Prep

A

Full Body Warm-up

1. Foam Roll Hamstrings, Hip Flexors, Lats, and Thoracic Spine x 30s each side - small 1-2” motion *All foam rolling should be non-painful so remove pressure as needed 2. Active Straight Leg Raises: 2 x 5 each 3. Adductor Rockback Thoracic Rotations: 2 x 5 each 4a. Banded Pull-apart: 3 x 10 4b. BW Glute Bridge: 3 x 10 5. Hinge + Squat + Row + Press: 2-3 x 3 each. Rest as needed. Use a light KB or DB. Rest as needed. Use a slow & controlled tempo. This sequence can be done in any order. 6. Plyometric Variation: 3 x 3. Rest 45s. *Choose either a box jump or plyo push-up variation. Alternate these each session.

B1

DB Split Squat

3 x 10

B2

TRX Inverted Rows with Rotation

3 x 10

C1

Single Arm DB Press

3 x 8

C2

Supported Single Leg RDLs

3 x 8

D1

Banded Alphabet

3 x 1

D2

Banded Pushdowns

3 x MAX

Recovery

E

Parasympathetic Breathing

10 Nasal Breathes 5 second inhale 1-second hold at the top 5 second exhale 1-second pause at the bottom *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

Wednesday
Week 1: Day 4 Aerobic Conditioning

Conditioning Warm-up

A

​​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.

Conditioning

B

Circuit

10 Rounds of: 60 seconds of Air Bike, Rower, Ski Erg, or Light Jog 60 seconds of Crossbody Farmer Carries (moderate load) (30s each side) No rest between rounds. *Heart-rate kept at 60-70% of max for the duration. Whatever pieces of cardio equipment you have access to will work here (you could use multiple pieces if you chose eg. bike & rower alternating each round).

Recovery

C

Parasympathetic Breathing

10-15 Nasal Breathes 5 second inhale 1-second hold at the top 5 second exhale

Thursday
Week 1, Day 5: Full Body Strength

Prep

A

Full Body Warm-up

1. Foam Roll Hamstrings, Hip Flexors, Lats, and Thoracic Spine x 30s each side - small 1-2” motion *All foam rolling should be non-painful so remove pressure as needed 2. Active Straight Leg Raises: 2 x 5 each 3. Adductor Rockback Thoracic Rotations: 2 x 5 each 4a. Banded Pull-apart: 3 x 10 4b. BW Glute Bridge: 3 x 10 5. Hinge + Squat + Row + Press: 2-3 x 3 each. Rest as needed. Use a light KB or DB. Rest as needed. Use a slow & controlled tempo. This sequence can be done in any order. 6. Plyometric Variation: 3 x 3. Rest 45s. *Choose either a box jump or plyo push-up variation. Alternate these each session.

B1

Goblet Box Squat

3 x 15

B2

Chest Supported DB Rows

3 x 15

C1

Alternating DB Floor Press

3 x 10

C2

DB RDLs with a pause

3 x 10

D1

Banded Plank Abs

3 x 15

D2

DB Hammer Curls

3 x 10

Recovery

E

Parasympathetic Breathing

10 Nasal Breathes 5 second inhale 1-second hold at the top 5 second exhale 1-second pause at the bottom *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

Coach
coach-avatar 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) & EVOLV Full Body Training. I’ve been exclusively online coaching since 2015. I’m a combat veteran, a former gym owner, founder of Jason Brown Coaching.

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Learn how to train the right way!

If you're new to training, less is more and learning the foundational movement patterns (squat, hinge, lunge, push, pull, and carry) will not only set you up for long-term success but improve how you look & feel!

Get Foundational Strength X Conditioning
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FAQs
What equipment is required?
Dummbells, resistance bands, kettlebells, a bench, a barbell, and one piece of cardio equipment (eg. bike, rower, ski erg, treadmill)
How many days of the week is the program?
There are 5 sessions per week, but only 2-3 session per week are required. The training consists of 3 full body strength sessions and 2 cardio sessions.
Is there support?
Yes, you can ask questions in the app or in a private FB group!
Is this is a subscription?
Nope, this is a one-time purchase program that you'll have access to for life!
How much training experience is needed?
Beginner to intermediate. You'll be asked to perform movements like presses, lunges, rows, squats, but there are no big movements like back squats, deadlifts, and bench presses.
How long are the sessions?
45-60 minutes
Foundational Strength X Conditioning