Four Weeks to an Overhead Press PR: Week 4
Absolute Strength | Max Effort | Overhead Press
The Conjugate Method provides many different ways to set up an athlete to achieve a new PR in a specific lift. One of the most effective ways to do this...
Max Effort
Four Weeks to an Overhead Press PR: Week 3
Max Effort | Overhead Press | Strongman
On the path to developing a strong overhead press, it is important to address all involved muscle groups through main and accessory special exercises....
Four Weeks to an Overhead Press PR: Week 2
Conjugate Method | Max Effort | Overhead Press
No matter what sport an athlete prepares for, having a strong upper body is critical to high-level sports performance. When following a Conjugate Method...
Four Weeks to a Bench PR: Week Two
2022 | Accessory Training | Bench Press Training | Max Effort | Maximal Effort Method | Special Exercises
Week two of the four-week bench PR program is where we begin to work at a high intensity. Last week, we performed the close grip bench press for a top set...
Four Weeks to a Bench PR: Week One
2022 | Accessory Training | Bench | Bench Press Training | Bench Training | Max Effort | Maximal Effort Method
The Conjugate system includes weekly max-effort exercises performed with the intent to lift the heaviest weight we can on that specific day for that...
Absolute Strength for Grapplers
Conjugate Method | BJJ | 2022 | Absolute Strength | Athletes | Brazilian Jiu-Jitsu | Grappling | Injury Prevention | Max Effort | Maximal Effort Method | Maximal Strength | Mixed Martial Arts | MMA
The different grappling sports all have a few things in common; you need to be skilled, strong, tough and possess a high level of endurance. You must do...
Incline Bench Press Variations
2022 | Accessory Training | Bench Press Training | Bench Training | Max Effort | Tricep Training | Triceps
The incline bench press is one of the most effective upper body exercise variations you can perform to develop the chest, shoulders, and triceps. At...
Exercise Progression: The Barbell Squat
2022 | Back Training | Box Squat | Lower Body | Max Effort | Quadriceps | Squat Training
The law of accommodation states that if an athlete wants to continue progressing in their training, the stimulus must change regularly. Athletes can...
Starting Conjugate: Basic Press Variations
Conjugate Method | 2022 | Absolute Strength | Accessories | Accessory Training | Bench Press Training | Dynamic Effort Method | Max Effort | Maximal Effort Method
Building a great bench or overhead press requires an athlete to follow an intelligent training plan that specifically targets the strengths and muscle groups...