Crusader Method

Program Description

The Crusader Method Philosophy: The Crusader Method is a minimalist strength training approach designed for martial artists, tactical athletes, and anyone who needs to balance serious strength development with high-volume skill work. Built on a 2-day conjugate framework, it delivers the "minimal effective dose" of structured lifting while leaving room for what matters most: your sport, your art, your mission. Core Structure: Two Mandatory Training Days Per Week Day 1: Push/Pull/Legs/Back/Triceps/Abs - Full body max effort and volume work Day 2: Push/Pull/Legs/Weak/Biceps/Chest - Full body dynamic effort and targeted weak point training Each session follows a conjugate-inspired template: - Main movement (rotating weekly to prevent accommodation) - Supplemental work (3 sets, prescribed rep ranges) - Accessory movements (1 set AMRAP or prescribed volume) The program auto-regulates intensity through RPE targets (@7-10) and allows exercise rotation to keep training fresh and prevent stagnation over the 12-week cycle. The Off-Day Philosophy: Off days are YOUR days. This is where the Crusader Method separates from traditional programs. Between your two structured lifting sessions, you: - Train your martial art (BJJ, boxing, wrestling, whatever your discipline) - Add a ruck or conditioning work when you feel good - "Grease the groove" on a focus exercise you've chosen for the 12-week block (pull-ups, handstand push-ups, pistol squats, etc.) - Rest completely when you need it, scale back if crunched for time or on vacation. This work is intentionally unrecorded in the formal program. It's intuitive, it's responsive to how you feel, and it keeps training fun rather than adding more boxes to check. Example Week Flow: Monday: Lift Day 1 (Push/Pull/Legs/Back/Tri/Abs) + BJJ evening class Tuesday: BJJ training Wednesday: BJJ + 20 minutes of pull-up practice (your chosen focus) Thursday: Lift Day 2 (Push/Pull/Legs/Weak/Bi/Chest) Friday: BJJ + pull-up practice Saturday: Ruck (3-5 miles, moderate weight) Sunday: Rest or light BJJ open mat Why It Works: Minimal Effective Dose: Two quality lifting sessions hit everything you need without interfering with skill work. You're fresh for your martial arts, not wrecked from the gym. Conjugate Principles: Weekly exercise rotation prevents accommodation and keeps the nervous system adapting. You build strength across movement patterns, not just individual lifts. Sustainable Long-Term: This isn't a peaking program—it's a lifestyle approach. Train hard when life allows, scale back when it demands, but always maintain the two-day minimum. Athlete-Centered: Your sport comes first. Lifting supports your performance; it doesn't compete with it. Who This Is For: Martial artists who need to be strong but can't afford to be sore Military/LEO/Fire who need functional strength alongside job-specific conditioning Athletes in skill-dominant sports who need strength as a foundation, not the focus

Program Overview