The HSE Conjugate Training System, Part 1: Strength, Speed & Power Without Limits

At HitSquad Elite, we don’t just build strong athletes—we build explosive, resilient, and dominant competitors ready for the highest levels of play. Our system is rooted in the conjugate training method, a proven strategy inspired by Westside Barbell but tailored specifically for youth athletes. By balancing max effort, dynamic effort, sprint training, and elite-level plyometrics, we ensure that every athlete in our system develops strength, speed, and power simultaneously—without overtraining.

What Makes the HSE Conjugate System Unique?

Traditional strength programs often focus on linear periodization, where one quality (strength, speed, power, endurance) is emphasized at a time. The problem? Athletes need all these qualities year-round, not just in pre-season or off-season blocks. Our conjugate method avoids these limitations by training multiple performance qualities at the same time.

The Science Behind It

The original Conjugate Method, developed by Louie Simmons at Westside Barbell, was built to develop the strongest powerlifters in the world. But the principles apply far beyond just powerlifting. By cycling max effort and dynamic effort days, combined with strategic accessory work, the system ensures continuous progress in all areas of performance.

Our adaptation for youth athletes follows the same core principles, but in a way that maximizes development while avoiding overtraining and fatigue.

HSE Weekly Training Structure

Every week, our athletes follow a structured four-day training model, with an additional elite-only plyometric day for the most advanced competitors:

✅ Max Strength Upper Body Day – Developing upper-body maximal strength using heavy compound lifts and targeted accessory work.

✅ Max Strength Lower Body Day – Focusing on squat, deadlift, and explosive lower-body strength to enhance force production.

✅ Dynamic Total Body Day – Utilizing lighter loads with maximum intent, including contrast training, jumps, and reactive work.

✅ Sprint Training Day – Prioritizing acceleration mechanics, max velocity sprint work, and ground contact efficiency.

✅ Additional Plyometric Day (Elite Group Only) – For advanced athletes, this day is reserved for shock method training, reactive strength, and explosive power development.

Why This Method Works

The HSE Conjugate System is built for the realities of youth athletics. Most athletes don’t have an “off-season”—they’re competing year-round. In a linear model, a basketball player who focuses on strength in the off-season but neglects speed work will lose their explosiveness by the time the season starts.

Our system prevents this.

📌 Strength & Speed Progress Together – Max strength work builds the foundation, while speed & dynamic effort work ensure that power translates to sport.

📌 No Wasted Time – Instead of seasonal peaks and valleys, athletes stay at a high-performance level year-round.

📌 Injury Prevention is Built-In – Daily mobility and stability work ensure athletes stay resilient against injury while maintaining peak performance.

📌 Custom Progressions for Every Athlete – By rotating accessory lifts every 10 weeks and adjusting mobility work every 12 weeks, we ensure constant development without stagnation.

The HSE Edge: What Sets Us Apart?

Unlike many one-size-fits-all programs, we prioritize long-term athletic development. Our hybrid model creates well-rounded, durable, and explosive athletes, ready for any sport.

• No gimmicks, no shortcuts—just proven training methods refined for elite youth athletes.
• We measure progress in PRs, speed times, and explosive power, not just weight lifted.
• Every session is designed to build athletes who can dominate across multiple sports, all year long.

HSE Challenge: Get Involved

We want to see our athletes in action. What’s your favorite lift from today’s session? Tag @HitSquad_Elite and use #HSEConjugate #HSEChallenge to show us your progress!

Coaches’ Corner: A Word from the Experts

“Training like an athlete isn’t just about lifting heavy or running fast—it’s about building strength, speed, and resilience in every session.”

If you’re ready to train smarter, move better, and compete at a higher level, HitSquad Elite is the place to do it.

🔗 Join the Movement—Train Smarter with HSE.