The Conjugate Method offers a training system that can be tailored and adapted to deliver effective training for any athlete, regardless of their sport or circumstances. This is possible due to the use of three primary strength training methods within the Conjugate System: the maximal, dynamic, and repeated effort methods. These three training methods provide opportunities to deliver optimal stimulus to improve absolute strength, explosive power, work capacity, conditioning, and physical composition.
The repeated effort method is primarily utilized during our accessory exercise work, which is performed after the main exercise of the day is completed. The goal of this training is to increase strength while also accruing meaningful levels of training volume to achieve optimal hypertrophy.
A common mistake many new to the Conjugate Method make is to place all of their focus on maximal and dynamic effort training and then go through the motions with their repeated effort work. While we, of course, want to place an emphasis on maximal and dynamic effort training, the repeated effort method provides a foundation of training volume that is critical to the ongoing development of strength and athleticism.
Below, we will discuss a few tips and strategies to enhance the use of the repeated effort method within the Conjugate System.
Set and Rep Schemes
If there is one thing that must be understood about repeated effort training, it is that the set and rep scheme applied to the exercise dictates the level of training intensity. This means we want to ensure that each repeated effort exercise performed is assigned a proper set and rep scheme for the specific exercise to yield the most significant result from training.
The general rule of thumb for rep counts is simple: multi-joint exercises are typically performed for 12 or fewer reps per set, while single-joint exercises can range from 8 to 25-50 repetitions, depending on the training intent. In terms of sets per exercise, we typically perform 3-5 sets, depending on the rep count and training intensity.
We also have to consider the order in which repeated effort exercises are performed during training. The first accessory movement of any training day is referred to as the primary accessory exercise, which is typically performed at higher training intensities to find a sweet spot between absolute strength development and accumulated training volume.
The primary accessory exercise will always be a multi-joint movement. Once this exercise is complete, we will then perform a mix of multi- and single-joint exercises. These movements are referred to as secondary accessory exercises, where the focus is on improving the strength and physical composition of all involved muscle groups.
Here is an example of optimal accessory exercise training using the repeated effort method:
Primary Accessory Exercise
Push Press – 4 x 3-5
Secondary Accessory Exercises
Barbell Row – 4 x 8-10
Rolling DB Tricep Extension – 4 x 10-12
Chest-Supported Row – 3 x 10-12
Hammer Curl – 4 x 12-15
Standing DB Lateral Raise – 3 x 12-15
The approach here is simple. We emphasize upper torso absolute strength development with the push press. This exercise is programmed for four sets of 3-5 reps per set, meaning we can expect training intensity to be near what would be considered heavy effort training.
We then roll through a mix of multi- and single-joint movements, all targeting the muscle groups involved in the competition bench press. As you can see, the number of reps performed increases as we progress through the accessory work. This is a means of adjusting training intensity as accrued fatigue begins to impact training energy.
We want to train with heavier weights while we are fresh (right after the main exercise), and reduce training weights while adjusting training volume as fatigue begins to set in (last 2-3 accessory exercises).
This manner of regulating accessory exercise training intensity is one of the most critical aspects of effective training. If this strategy is misunderstood or misapplied, the result is wasted time and gains left on the table due to inefficient exercise programming.
Here is an example of what would be considered poor accessory exercise programming logic:
Dumbbell Bench Press – 4 x 12
Rolling DB Tricep Extension – 3 x 15
DB Bicep Curl – 3 x 15
Band Pull Apart – 3 x 50
As you can see, there is no clear delineation between primary and secondary accessory exercises; instead, there are random upper body movements programmed using simplistic logic. Would this training benefit an absolute beginner? Sure.
However, if we want training to be as effective and efficient as possible, this approach is leaving a lot on the table. To yield the most outstanding results from training in the shortest amount of time, it is crucial to ensure that your accessory exercise programming is organized correctly, utilizing appropriate set and rep schemes for each exercise.
Choosing Accessory Exercise Training Weights
Now that we have discussed how to organize and program repeated effort accessory exercise work, it is time to talk about training weights. In my experience, many athletes underestimate the importance of accessory exercise training weights, and either go through the motions with the same weights week to week or escalate training weights at a snail's pace.
Just as proper programming logic is necessary to ensure accessory exercise success, the training weights an athlete uses to execute the training are equally important. This is another means of enhancing programming efficiency and effectiveness, and has a direct effect on training outcomes, specifically the overall rate of improvement.
However, we cannot expect every training day to be the same. Depending on the day and the point in training, fatigue levels can vary. These fatigue levels will ultimately dictate the training weights an athlete can effectively utilize during their accessory exercise work.
At Westside, we recommend that athletes use the heaviest weight possible for the training day, completing all prescribed sets and reps to standard. If the athlete is honest with themselves and remains disciplined, this guideline will ensure they are consistently training at adequate levels of intensity.
Training weight selection is just as important as programming strategy. You could have a perfect accessory exercise strategy, but it will mean nothing if the training weights are not correctly selected.
It is essential to note that while we anticipate accessory exercise training weights will increase over time, this is not expected to occur every week. Some weeks, accessory exercise training weights may be a bit heavier; some weeks, they may be a bit lighter. This all depends on where an athlete is in their training and the amount of accrued fatigue they are carrying into the week or the training day.
Again, the strategy is simple. To achieve the greatest results from your accessory exercise training, select the heaviest weight possible for each exercise while remaining capable of completing all prescribed sets and repetitions to standard.
Repeated Effort Main Exercises
While the repeated effort method is most commonly used during accessory exercise work, it can also be applied during main exercise training in specific scenarios. This can be an effective strategy to accrue volume at higher training intensities, which will have a positive impact on both absolute strength and physical composition.
When we include repeated effort work within our main exercise training, we can do so on either a max or dynamic effort training day. Often, this is an effective means of changing up the training stimulus to drive new gains or to achieve a "deload" from maximal or dynamic effort training.
For instance, if we notice an athlete is dealing with fatigue issues related to exercise intensity, we can modify intensity and control fatigue by replacing maximal effort work with repeated effort work for up to two weeks. If athletes are experiencing fatigue issues related to dynamic effort work, we can opt for a wave of repeated effort work to address the problem.
It is essential to acknowledge that with the Conjugate System, we are never placed in a position where we can't find a way to achieve new gains in strength and athletic performance. The only factor that affects the system's ability to be utilized is the coach or athlete controlling the training.
Here is an example of how repeated effort training could be utilized in place of max effort training:
Normal Maximal Effort Workout
Squat – work up to a top set single.
Modified Repeated Effort Workout
Squat – 5 x 3 @75-80%
Performing a squat following this set and rep scheme at the listed percentages will yield positive results in terms of absolute strength development, just not to the level of a proper maximal effort training day.
It is important to note that when we use repeated effort work in place of maximal effort work, it is solely to mitigate fatigue. Otherwise, we should stick with proper maximal effort training, considering it has the most significant impact on absolute strength and overall physical development.
Here is an example of how repeated effort training could be utilized in place of dynamic effort training:
Normal Dynamic Effort Workout
12 x 2 @75% (50% Bar Weight, 25% AR) w/ .8m/s average velocity.
Modified Repeated Effort Workout
5 x 5 @70% (Bar Weight Only) w/o velocity requirement.
In this case, we are adjusting the training focus from improving our rate of force development to achieving an accrued volume goal. However, it is important to note that we can still enhance our rate of force development through repeated effort work, albeit not to the same extent as proper dynamic effort training. This can be improved by adding a compensatory acceleration focus to your repeated effort work.
The two primary goals in this case are to mitigate excess fatigue that can be caused by bands (overspeed eccentrics) and to build foundational strength, thereby raising the athlete's preparedness for dynamic effort training.
Suppose an athlete is unable to meet velocity or technique requirements during their dynamic effort training. In that case, we will include repeated effort waves as a means of developing preparedness for dynamic effort work.
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