The Conjugate Method incorporates multiple strength training methodologies and utilizes a multitude of strength training tools to efficiently achieve training goals. Louie Simmons popularized the simultaneous use of maximal, dynamic, and repeated effort methods and proved the usefulness of specialty barbells and accommodating resistance. 

The average person often misunderstands Conjugate Method training. Unless someone understands the science of strength and conditioning, much of our work can seem complicated or disorganized. However, our training is highly organized and designed to achieve training goals as efficiently as possible.

We achieve this efficiency through our exercise programming strategies and our strategic use of specialized training tools. Bands and chains are two specific training tools that play a significant role in Conjugate Method training. Collectively, these two training tools are referred to as accommodating resistance. 

Accommodating resistance is commonly used in Conjugate-based training. Each week, we perform two dynamic effort workouts, both of which will feature accommodating resistance. 

We also utilize accommodating resistance during our max effort work. While not as frequently as dynamic effort, accommodating resistance is used during max effort training to change the resistance curve and provide an advantage to the athlete at the least advantageous joint angles. 

Below, we will discuss how to properly utilize accommodating resistance to enhance the results achieved using the Conjugate Method. 

Introduction to Accommodating Resistance

The use of bands and chains attached to a barbell, also known as the combination of resistance method, is a training approach popularized by Louie Simmons and Westside Barbell. This training is utilized to manipulate the strength curve of an exercise, typically a variation of the squat, bench press, or deadlift. 

The traditional powerlifts all have ascending strength curves. This means that the exercise becomes easier as the athlete achieves full extension. When adding accommodating resistance, we create a descending strength curve, which makes the exercise more difficult as the athlete achieves full extension.

The benefit of using accommodating resistance is twofold. First, we can offer optimal resistance at specific joint angles. When accommodating resistance is used, resistance increases as athletes achieve advantageous joint angles, making the lift easier. 

The second benefit of accommodating resistance occurs when specifically using bands, and that is the overspeed eccentric effect. This is where the resistance provided by the bands increases the velocity of the eccentric portion of the exercise, leading to an increase in kinetic energy. 

Key Principles of Accommodating Resistance

Bands and chains offer coaches and athletes different ways to manipulate training to improve an athlete's absolute strength and rate of force development. At Westside, we use accommodating resistance weekly during our dynamic effort training and also include max effort variations using accommodating resistance. 

Our dynamic effort training will typically alternate the accommodating resistance used from training wave to training wave. This means we will use chains for one three-week wave and bands for the next wave. We do this to avoid losing our stability and balance in the free squat, considering the bands can assist athletes in achieving balance and stability. 

When programming accommodating resistance during our max effort training, we often do so to provide the athlete with a joint angle advantage when we know fatigue levels could limit success with ascending curve exercises. We can also use accommodating resistance during max effort training if an athlete has issues with lockout in a specific movement. 

While we will use accommodating resistance weekly with our dynamic effort training, we want to ensure that most of our max effort main exercises are performed without accommodating resistance. Otherwise, this would limit the development of reactive strength in competition-relevant exercises. 

Incorporating Accommodating Resistance into Your Training

When an athlete begins using accommodating resistance, we will first do so via the dynamic effort method. This will allow athletes to utilize accommodating resistance while training with submaximal loads, offering the opportunity to learn how the bands or chains alter the movement without risking injury at max effort intensity. 

It is important for athletes to get a feel for how the bands and chains impact barbell stability. This ensures that athletes are capable of displaying sound technique before escalating training weights. Failure to do so can lead to dumped barbells and injury. 

Another vital aspect to focus on when using bands and chains is that they are correctly attached. This is relatively easy with chains, considering all we need to achieve is 2 to 4 links touching the ground at lockout. 

When using bands, we must ensure they are properly anchored. Not only will how we anchor the bands impact overall tension, but it will also impact the situation's safety. If bands are not attached to a rack appropriately, they can lift or flip a rack or monolift. 

If you use a rack or monolift, check how it is anchored to the floor. If you are at a gym that does not have a rack or monolift properly anchored to the floor, you can use dumbbells or kettlebells to anchor the bands to the floor. 

Once a safe band setup has been achieved, you will then want to check band tension at lockout using a scale. If we want our accommodating resistance training to be useful, we must ensure that we are training with the appropriate amount of resistance.

As we begin training with bands and chains, we initially want to focus on accommodating resistance under dynamic effort training parameters. This will allow athletes to develop feel and technique with accommodating resistance while training with submaximal weights. 

Our exercise selection will be multi-joint focused, involving movements such as box squats, deadlifts, and bench presses with accommodating resistance. We typically do not include accommodating resistance when executing single-joint exercises. 

Once athletes become competent with accommodating resistance, we can begin applying it to max effort exercises. Intermediate-level athletes often take 1-3 waves to become skilled enough to train with accommodating resistance under max effort parameters. 

Benefits of Accommodating Resistance

The primary benefit of accommodating resistance is the ability to manipulate an exercise's strength curve to allow optimal resistance to be applied at specific joint angles. This means that as an athlete gains a joint angle advantage, the resistance increases. This is essentially the way many strength training machines work; we just achieve this using a barbell along with accommodating resistance. 

Variable resistance allows athletes to train at specific intensities while alleviating the force output requirements associated with standard barbell movements. This also teaches athletes to accelerate and produce force throughout the range of motion, considering a typical barbell exercise requires an initial spike in force production, with force output lessening as joint extension is achieved. 

Aside from the explosive power benefits, we can also use accommodating resistance to manipulate max effort exercises when athletes are fatigued. For instance, if an athlete is somewhat fatigued and may be limited in the competition deadlift, we can add bands or chains to give the athlete an advantage in relation to the strength curve associated with the exercise. 

When an athlete is fatigued, reactive strength is often most affected. Adding accommodating resistance into the equation offers a way to work around this fatigue and achieve meaningful and productive max effort training. 

Common Misconceptions and Mistakes with Accommodating Resistance

The first mistake many make when accommodating resistance is using it too often. When many think of Westside Barbell, they immediately think of specialty barbells, bands, chains, and special exercises. This usually leads those new to our methods to use bands, chains, and special exercises too frequently. 

When this occurs, competency with the competition lifts diminishes, while athletes become ultra-specialized in their ability to display strength. This often manifests in the athlete who is great at the SSB versus minibands to a high box but struggles to squat 315lbs to depth. 

If you are new to accommodating resistance, stick with using it during dynamic effort training. As you get stronger, you can begin adding some accommodating resistance-focused movements into your max effort training. However, much of a beginner or intermediate-level athlete's max effort training should be performed without the use of accommodating resistance.

Another mistake many make is training with too much accommodating resistance. Ideally, we want our accommodating resistance to be 20-25% of our most recent training max. So, if an athlete can squat 1000lbs, they use 200-250lbs band tension during their dynamic effort squats. 

It is important to ensure athletes are training with the appropriate amount of accommodating resistance applied to the barbell. This training is already fatiguing, and training with inappropriate amounts of accommodating resistance will make the work even more so. 

Sample Workouts

Max Effort Lower w/ Accommodating Resistance:

Main Exercise

SSB Squat vs. 150lbs Chain – work up to a top set single

Primary Accessory Exercise

SSB Good Morning – 4 x 5-8

Secondary Accessory Exercises

Inverse Curl – 3 x 10-12

Reverse Hyper – 4 x 12-15

Standing Abs – 4 x 12-15

Max Effort Upper w/ Accommodating Resistance:

Main Exercise

Bench Press vs. Monster Minibands – work up to a top set single

Primary Accessory Exercise

Barbell Row – 4 x 5-8

Secondary Accessory Exercises

Rolling DB Tricep Extension – 4 x 10-12

Hammer Curl – 4 x 10-12

Reverse Pec Deck – 3 x 12-15

Push-Up – 3 x AMRAP

Dynamic Effort Lower w/ Accommodating Resistance:

Main Exercise

Box Squat – 12 x 2 @75% (50% bar weight, 25% AR)

Speed Deadlift – 6 x 2 @75% (50% bar weight, 25% AR)

Secondary Accessory Exercises

Reverse Hyper – 4 x 12-15

GHD Sit-Ups – 4 x AMRAP

Dynamic Effort Upper w/ Accommodating Resistance:

Main Exercise

Bench Press vs. Bands – 9 x 3 @75% (50% bar weight, 25% AR)

Primary Accessory Exercise

JM Press – 4 x 8-10

Secondary Accessory Exercises

Williams Extension – 4 x 10-12

Hammer Curl – 4 x 10-12

Dumbbell Front Raise – 3 x 12-15

Face Pull – 2 x 12-15

Frequently Asked Questions

Q: What makes accommodating resistance different from standard barbell movements?

A: Accommodating resistance changes an exercise's strength curve, changing the amount of force that must be generated at specific points of the lift to achieve extension. 

Q: How does accommodating resistance enhance strength training?

A: Accommodating resistance teaches athletes to accelerate through extension, can provide an overspeed eccentric training effect, and allows for efficient training with demand increasing as joint angle advantage is gained. 

Q: What exercises are most suitable for incorporating accommodating resistance?

A: We typically apply accommodating resistance to the squat, bench press, and deadlift. However, we have also used accommodating resistance with overhead press variations and accessory movements such as the dumbbell bench press.

Q: Is it safe for beginners to use accommodating resistance?

A: If the coach monitoring the training is well-versed in accommodating resistance, then yes. However, for those without a coach and training on their own, we recommend gaining some experience under a barbell before adding accommodating resistance to the equation. 

Q: Should bands and chains be alternated weekly during a dynamic effort training wave?

A: While it could be done, we typically stick with one type of accommodating resistance for all three weeks of a dynamic effort training wave.

For more information regarding accommodating resistance, check out the WSBB blog. 

Sources:

Simmons, L. (2007). Westside Barbell Book of Methods. Westside Barbell.