Exercise selection and variation play critical roles in exercise programming. If selected correctly, athletes will progress at a consistent pace. However, training results can be affected if a coach or athlete fails to properly manage exercise selection and variation.

We are primarily concerned with exercise selection and variation to avoid accommodation. Exercise accommodation refers to a specific exercise's reduced effect on an athlete when performed too frequently. If we do not provide some exercise variation within a training program, athletes will adapt to the stimulus, and progress will slow. 

At Westside, we are no strangers to exercise variation. Our training plans are constantly changing to ensure our athletes get the most out of their time in the gym without risk of accommodation. With athletes having only so much time to train, we cannot afford to get lazy with our programming and reduce the rate of improvement. 

Below, we will discuss five powerlifting exercises that are great variations for beginner-level athletes to use when executing a Conjugate Method training plan.

Main Exercises

Each training day starts with a main exercise. Our strategy when programming main exercises is to include sport-relevant multi-joint exercises. We will perform a variation of the squat, bench press, or deadlift when training powerlifters. If you are a beginner, the competition-relevant movements must be included regularly.

However, variations based on these three basic movements still have a place within a training program, particularly for beginners. While we certainly want beginners to develop proper technique with the competition-relevant lifts, we can also utilize special exercises to alleviate issues with anterior or posterior chain weaknesses quickly. 

Here are three main exercise variations we recommend for beginner-level powerlifters:

Box Squat

The box squat is typically the first squat variation recommended for a beginner-level athlete. Not only will it provide the benefits of improved rate of force production via a breakup of the eccentric/concentric chain, but athletes will also develop strict squat execution. With a box, athletes must focus on controlled descent, remaining braced, and properly achieving the relaxed and static-overcome-by-dynamic training effects. 

Some wrongly believe the box squat is only relevant to geared lifting. In contrast, others think it is as relevant to raw powerlifting or athletic strength and conditioning as any other squat exercise. Just because box squatting was popularized at Westside does not mean the exercise is solely intended for geared powerlifting training. 

2" Mat Deadlift

The two-inch mat deadlift strengthens the glutes, hamstrings, trunk, and spinal erectors. With the barbell elevated off the ground, athletes generate less leg drive off the floor, requiring the targeted muscle groups to do more work to achieve knee and hip extension. 

Close-Grip Bench Press

The close-grip bench press is the first special exercise any athlete should use to improve their bench press. It places greater emphasis on the triceps and directly impacts competition bench press performance. As Lou would say, the close grip builds the competition grip. 

There are many options when executing close-grip bench presses. We can add accommodating resistance, use a specialty barbell, or change the overall range of motion. However, for beginners, it is best to master the close-grip bench press execution first before trying additional variations.

Accessory Exercises

After completing our main exercise, we will move on to accessory exercises. These movements build muscle, increase work capacity, and improve overall physical composition. While all athletes should keep a healthy dose of the basic bodybuilding exercises within their accessory exercise training, we will also use special exercises to some degree.

Here are two accessory exercises we recommend for beginners:

Rolling Dumbbell Triceps Extension

The rolling DB triceps extension is one of the best ways to develop significant tricep strength and size. While somewhat similar to a dumbbell skull crusher, what makes this movement different is the demand placed on the triceps tendon. As we roll the dumbbell parallel with our ears, we focus on placing as much demand on the triceps to extend the elbow as possible. 

When executed strictly, this exercise will quickly improve an athlete's ability to lock out heavy presses. 

Good Mornings

The good morning exercise is a staple in Conjugate Method programming and is one of the best ways to develop posterior chain and trunk strength. If you are familiar with Westside, you know we often use good mornings as a main exercise variation. However, with beginners, we introduce good mornings during accessory work to ensure proper technique is developed using manageable training weights. 

While working up to a top set of 3-5 reps may be a bit much for a beginner to achieve when executing a good morning, anyone can execute sets and reps under repeated effort parameters. Instead of being concerned with specific training intensity, we are only focused on using an effective training weight to achieve hypertrophy while developing proper technique. 

Keep in mind that beginners can utilize specialty bars when executing good mornings. Our recommendation is to start with a bow bar and then work towards the giant cambered bar. These two barbells are typically the easiest for beginner-level athletes to use. 

Simple and Effective

When training beginner-level athletes, it is important to realize that basic movements are often enough to change strength and muscle mass significantly. Our strategy is to get the most out of the basics first, then move on to special exercises as training dictates. However, some initial variation, like the abovementioned movements, can be useful.

However, the primary concern of the beginner-level athlete must be developing basic movement skills, such as the squat, bench press, and deadlift. It just takes sets, reps, and time, so do not rush the process or make drastic decisions with your exercise programming. A solid approach is a program full of basic barbell movements, with a few variations thrown into the mix to avoid accommodation. 

For more information regarding Conjugate Method training, check out the WSBB blog and the Conjugate Club.