The Westside Barbell Conjugate System is an approach to training that addresses all aspects of strength and athleticism. By combining maximal, dynamic, and repeated effort methods, we can construct training plans to improve absolute strength, rate of force development, speed, work capacity, and physical composition.
When applied correctly, no other training method compares to the effectiveness of a Conjugate-based approach.
For many years, Westside Barbell dominated powerlifting. During these years, Lou also began consulting and working directly with collegiate and professional athletes, coaches, and teams. His intent was to show the strength and conditioning world that not only are Westside methods effective for powerlifters, but also for conventional sports athletes.
Today, we continue to work with some of the best athletes in Brazilian jiu-jitsu, MMA, wrestling, and lacrosse every week. We do not rest on history alone; our goal is to carry on the legacy of proving the Conjugate Method is the most effective approach to training, no matter the sport or athlete.
However, for Conjugate-based training to be effective, a coach or athlete must have a solid understanding of foundational strength and conditioning science, along with a clear perspective on how the methods should be applied and how to adjust training based on the athlete or situation.
In this article, we will discuss how to achieve productive training when using the maximal, dynamic, and repeated effort methods with conventional sports athletes.
The Maximal Effort Method for Athletes
The maximal effort method focuses on the development of absolute strength. This is the strength that dictates an athlete’s peak force output capabilities, and is what we at Westside refer to as the King of all strengths. Why? Because improvements in absolute strength raise the ceiling for all other strengths.
This means that as an athlete increases their absolute strength, they increase their capacity to improve all other aspects of strength and athleticism. A stronger athlete has the potential to run faster, jump higher, and demonstrate greater work capacity.
However, for this to be possible, maximal effort training must be performed properly. The first step to proper max effort execution is to ensure all athletes can perform basic barbell movements. If an athlete is new to the gym and displays low competency with barbell lifts, we must adjust training to properly introduce them.
In this case, we will have the athlete execute 4-8 weeks of repeated effort training, focusing on developing optimal technique in the basic barbell lifts based on the athlete’s physical structure and biomechanics.
Once athletes can maintain optimal technique during repeated effort training, we can move on to heavy effort training (~90%) for another 4 weeks, working up to top-set singles. If the athlete can work up to top sets around 90% while maintaining proper technique, we would then move on to actual maximal effort training.
When we begin using maximal effort training, we must ensure we are executing the method correctly. Too often, the maximal effort method is misinterpreted as “maxing out,” which is what happens at a powerlifting competition, with athletes specifically peaking to test strength in the competition lifts.
Maximal effort training is not a “max out”. This method calls for athletes to lift the heaviest weight they can on that specific training day, while training fatigue is present. Of course, training fatigue should be managed appropriately and not severely limit training, but some fatigue will remain.
With athletes specifically, we are solely seeking the stimulus that will rapidly improve absolute strength. This means we must reach or exceed 90% intensity on each maximal effort day. However, this does not mean we reach a point where severe technique breakdowns occur.
At Westside, we bring our athletes to 90% training intensity for a rep, then evaluate whether a PR lift is in the cards that day. If it is, we will continue; if not, we will shut down the exercise and move on to accessory exercises.
While we, of course, want our athletes to PR whenever possible, we never want to put our athletes at risk of injury. As long as 90% training intensity is achieved, we have obtained the stimulus necessary to allow absolute strength to improve. We expect athletes to show upward PR trends over time, but that does not mean we lay it all on the line each week to achieve a PR.
When working with athletes, we must consider external sources of fatigue, such as practice and competition. This level of demand placed on the athlete differs from that of a powerlifter, where barbell training is a sports practice. If an athlete has a rough few days at practice or competition, we can expect maximal effort performance to be affected.
However, our athletes are always capable of maintaining 90% training intensity consistently. If they lack this ability, we will evaluate training and recovery protocols and adjust as needed.
The Dynamic Effort Method for Athletes
The dynamic effort method calls for athletes to lift submaximal weights at maximal velocity to improve their rate of force development. It is important to note that maximal effort training also enhances the rate of force development but primarily focuses on absolute strength development.
Given that athletes cannot train at maximal effort four times per week, the dynamic effort method is used to downshift training intensity while still improving a meaningful athletic trait. With maximal and dynamic effort training, athletes can expect to improve their explosive power rapidly.
At Westside, we modify our typical dynamic effort training approach when working with athletes. Instead of the traditional four-day training split with a lower- and upper-body dynamic effort day, we combined dynamic effort training into a single day.
This is done for two reasons. One, it helps to mitigate fatigue by allowing an extra day to recover from barbell training, and two, it frees up an additional day during the week for athletes to focus on specific skill training related to their sport.
Here is an example of what a combined dynamic effort training day could look like for an athlete training at Westside Barbell:
Main Exercises
Box Squat – 10 x 2 @70% (45% bar weight / 25% AR)
Deadlift – 5 x 2 @70% (45% bar weight / 25% AR)
Bench Press – 9 x 3 @70% (45% bar weight / 25% AR)
Accessory Exercises
Barbell Row – 3 x 8-10
Inverse Curl – 3 x 10-12
Dumbbell Floor Press – 3 x 10-12
Reverse Hyper – 3 x 12-15
GHD Sit-Up – 3 x AMRAP
This is no doubt a considerable amount of training volume. However, we must understand the context.
The main lifts will be executed to standard at the appropriate percentages and barbell velocity. However, our accessory exercises will be performed in a circuit-style, with the emphasis on training density rather than intensity.
This means that instead of our athletes lifting the heaviest weight they can for each accessory exercise, they choose weights based on current fatigue levels while maintaining optimal training density. While a powerlifter may use accessory work solely to improve muscular strength and size, athletes use it to achieve muscular strength, size, and conditioning.
Of course, it is not expected that every athlete will be able to jump in and execute a typical WSBB-style combined dynamic effort day. If we are working with athletes who are new to barbell training or lack the physical capacity to tolerate and recover from an ultra-high-volume training day, we must modify the training.
Here is what a combined dynamic effort day could look like for athletes new to this style of training:
Main Exercises
Box Squat – 10 x 2 @70% (45% bar weight / 25% AR)
Deadlift – 5 x 2 @70% (45% bar weight / 25% AR)
Bench Press – 9 x 3 @70% (45% bar weight / 25% AR)
Accessory Exercises
Reverse Hyper – 3 x 12-15
GHD Sit-Up – 3 x AMRAP
As you can see, the bulk of the accessory work has been removed from the workout. In this case, we are primarily concerned with ensuring athletes can maintain density demands during the main exercises.
Our accessory selections reflect what would be expected when working with an athlete with limited experience or lacking conditioning. Depending on the athlete, we may need to cut all accessory work and focus only on main exercise training for a wave or two. Then, as conditioning improves, we can begin adding accessory work one exercise at a time.
The key to successful combined dynamic effort training is ensuring the training demands match the athlete you are working with. At Westside, we work with professional athletes, so our combined dynamic effort programming reflects what would be expected of an athlete at that level of sport. For combined dynamic effort training to be successful, coaches must properly evaluate athletes and regulate training volume accordingly.
While we are concerned with training density on this training day, we are most concerned with athletes remaining capable of meeting intensity and velocity requirements while maintaining proper technique on each rep of each set.
The Repeated Effort Method for Athletes
The repeated effort method uses submaximal weights to perform multiple sets and repetitions. While the traditional definition calls for athletes to train to the point of muscular failure, we often work to near-failure to keep technique dialed in and avoid issues caused by excess fatigue.
When executing a Conjugate-based training program, the repeated effort method will typically be used during our accessory exercise work. However, as we discussed in the maximal effort section above, we can use repeated effort training for main exercises to introduce beginners to barbell training.
The repeated effort method is the utility method within the Conjugate System, meaning it can be applied in a variety of ways depending on the athlete and the circumstances.
Repeated effort work is often viewed as an addition to the maximal and dynamic effort methods. This means that while athletes know the importance of main exercise training, they sometimes go through the motions during their repeated effort training. This is a mistake that will only limit progress.
On our maximal effort days, athletes must select accessory exercise training weights that challenge them in each set. Of course, we want to choose manageable weights, but we should ensure we leave only 1-2 reps in the tank per set. Often, we will work to failure during the final set of a specific exercise.
As we discussed above, repeated effort training weights will be limited to some degree during our combined dynamic effort days. However, even during dynamic effort, we should push our accessory exercise training weights to ensure the work is as productive as possible while still maintaining adequate training density.
Another valuable aspect of repeated effort work is the ability to manipulate exercise selection to improve identified muscular weakness. However, coaches and athletes need to understand that when targeting weaknesses, we do not want to become overzealous. All we need to do is add in an extra weakness-focused exercise or two per week; we do not need to overhaul training to target a specific weakness.
Doing so only neglects other muscle groups, and athletes end up solving one weakness while creating others. It is similar to taking on water in a boat and using a bucket to move it from one end to the other. We are always conservative when modifying training to target weakness – think minimum effective dose.
Repeated effort training is also a valuable tool to assist athletes during return-to-sport training following an injury. An athlete on the mend is unlikely to be able to perform maximal or dynamic effort training properly. However, as long as their doctor approves, we can begin repeated effort training, no matter how limited the training weights may be.
As a coach, it is critical to track the weights used for repeated effort training and ensure athletes execute this aspect of training with proper intent. While the main exercise stimulus is always the primary focus of any training day, our accessory exercise training provides the foundation for continued strength and athletic performance development.
Check out the WSBB Blog for more information regarding the use of the Westside Barbell Conjugate System for athletes.
