Strength Training That Builds Pro-Level Athletes.
Every FCP athlete follows a periodized speed and strength program built on Westside Barbell conjugate methodology — the same system used to develop elite athletes across the NFL, NBA, and Olympic sports. Five structured sessions per week, delivered inside the Spartan Training Center, with a coaching staff that knows exactly what the next level demands.
What Is the Westside Barbell Conjugate System?
Most athletic programs use linear periodization — spend 4 weeks on strength, then switch to power, then to speed. The problem is that each quality degrades while you focus on another. The conjugate method trains all athletic qualities simultaneously through rotating emphasis days, so athletes never regress.
For basketball athletes, this means faster first-step speed, greater vertical jump, more explosive lateral movement, and sustained performance across a full season — not just at the start.
- Max-effort days: develop limit strength and power
- Dynamic-effort days: develop speed and rate of force development
- Accessory work: address basketball-specific weaknesses
- Speed sessions: lateral quickness, first step, change of direction
- Recovery & mobility: injury prevention built into every week
A Week of Strength Training at FCP
Max-Effort Lower Body
Heavy compound movements — squats, deadlifts, box squats — targeting limit strength and posterior chain power. Sets work up to a true max for the day.
Max-Effort Upper Body
Pressing and pulling movements at high intensity. Builds shoulder stability, upper-body power, and the strength to finish through contact.
Speed & Agility + Recovery
Turf zone work — cone drills, lateral bounds, first-step sets, and sprint mechanics. Active recovery and mobility work keep the body ready for the second half of the week.
Dynamic-Effort Lower Body
Speed-focused lower body work at 50–70% intensity with maximum bar velocity. Develops explosive power and trains the nervous system to recruit force faster.
Dynamic-Effort Upper Body + Beach
Speed-based upper body lifts combined with sport-specific conditioning. On select Fridays, athletes take training to Fort Walton Beach for sand conditioning →
What We Develop
Explosive Power
Vertical jump, first-step explosion, and sprint acceleration built through dynamic-effort training and plyometric work.
Lateral Quickness
Change-of-direction mechanics, defensive slide speed, and lateral agility trained on the turf zone and beach sand.
Injury Prevention
Mobility work, soft-tissue recovery, and prehabilitation built into every training week — keeping athletes on the court, not the bench.
Limit Strength
Max-effort compound lifts build the foundational strength that powers every athletic movement — finishing through contact, boxing out, fighting for position.
Conditioning & Endurance
Basketball-specific conditioning work that maintains intensity in the fourth quarter and through playoff runs — not just the first five minutes.
Sport-Specific Athleticism
Every movement pattern trained at FCP transfers directly to basketball — nothing is generic. Strength work is selected based on what college programs demand.
Strength Training FAQ
Is this program appropriate for high school athletes?
Yes. The conjugate method is scaled to each athlete's training age and physical maturity. Younger or less experienced athletes start with foundational movement patterns before progressing to heavier loading. The system is built to develop athletes over time — not to burn them out in week one.
Will strength training slow down my game or make me less athletic?
The opposite. Done correctly, strength training makes you faster, more explosive, and more durable. The conjugate system is specifically designed to improve rate of force development — the speed at which you can generate power. FCP athletes consistently improve their vertical jump, lateral speed, and on-court quickness through the program.
Do athletes also do skill work on strength training days?
Yes. Strength sessions are typically in the morning. Individual skill development, team practice, and film review happen in the afternoon and evening. The 24/7 Spartan Training Center allows athletes to get additional shooting work in at any time.
What if I have a previous injury?
Our coaching staff assesses any injury history during onboarding and adjusts programming accordingly. Mobility and recovery work is built into every week. Athletes with chronic issues are given modified programming that keeps them training without aggravating existing problems. We strongly encourage communicating injuries directly with our staff before or upon arrival.
Train at the Spartan Training Center
See our full facility, meet our coaching staff, and find out what FCP's training program could do for your game.