The training of athletes needs to address multiple strengths and athletic traits, fit the athlete’s practice and competition schedule, and be adaptable to any situation. Knowing this, it is easy to understand why we consider the Conjugate Method to be the most optimal means of developing strength and conditioning plans for athletes. 

Through the use of the maximal, dynamic, and repeated effort methods, we can create training plans that meet athletes where they are currently and take them to the next level of athletic performance.

When considering the Conjugate Method, it is crucial to recognize that you aren’t dealing with a simple methodology, but rather a comprehensive strength and conditioning operating system that enables a coach or athlete to address all aspects of sports performance. The only thing that limits Conjugate is the knowledge and experience of the coach or athlete. This is why Lou not only stressed the importance of training, but also the importance of reading and self-educating consistently. 

For our methods to be utilized to their fullest capabilities, coaches and athletes must combine knowledge with experience to achieve a comprehensive understanding of the why, what, and how. As knowledge grows, the effectiveness and efficiency of training increase. As experience grows, the coach will develop an understanding of the actual training process, with improved kinesthetic awareness and proprioception, to help them relate to what the athlete is experiencing. 

This is what sets our approach apart from others. Lou combined years of knowledge and experience to refine the Conjugate Method into what it is today.

Below, we will cover a few programming basics to improve the quality and effectiveness of an athlete’s strength and conditioning training. 

The Need for Max Effort

The use of the maximal effort method is often criticized in both strength and conventional athlete training populations. Many hear the word “max” and believe this methodology requires an athlete to “max out” every week. To properly understand this method of training, coaches and athletes must understand the difference between max effort and maxing out. 

A maximal effort workout calls for an athlete to lift the heaviest amount of weight for that particular day and specific exercise. This results in training maxes being achieved, providing us with data related to current levels of absolute strength, as well as future training goals/targets.

The idea here is to reach a specific level of training intensity and achieve largest motor unit recruitment. We set training maxes with this training and use this data as a means of tracking absolute strength development. 

A “max out” refers to a lift that is specifically prepared for, meaning we have intentionally tapered our training to test the athlete’s actual level of absolute strength. This lift would be referred to as a competition max. If you are a powerlifter, this lift would occur on the platform. 

Our goal with max effort training is to consistently expose athletes to optimal levels of training intensity to improve absolute strength. We, of course, want to PR around 90% of the time, but the ultimate goal is to train at high intensity to achieve the largest motor unit recruitment.

Coaches and athletes must understand that as absolute strength improves, so do all other aspects of athletic performance. Athletes with adequate levels of absolute strength for sport will run faster, jump higher, overpower opponents, and have better balance and coordination. 

Additionally, the loading that occurs during maximal effort training will actually help athletes become more durable and resilient to wear and tear. This is because the use of high-intensity training leads to improvements in bone and tissue density. 

Oddly enough, the method that many believe will harm them may be the one that helps reduce injury frequency. 

In season, max effort should be used at the coach’s discretion based on the individual being trained and the practice/competition schedule. However, during the offseason, there is no excuse not to include maximal effort work in an athlete’s training plan. 

The Importance of Training Density

At Westside, we frequently stress the importance of training density. This refers to the amount of time an athlete takes between sets and exercises. While the level of training density an athlete can achieve will always depend on their experience and conditioning level, we aim to keep rest times as low as possible consistently.

This not only results in improved conditioning and work capacity but also helps to keep training productive and efficient. Athletes do not need to spend three hours in a gym training. They need to get to the weight room, complete their work promptly, and then proceed to sports practice or recovery. 

Our general advice for rest periods is to take as much time as needed to safely execute each rep of the next set, and no more. For reference, our most experienced athletes often rest for as little as 45 seconds between sets on a dynamic effort day. Rest times are extended during max effort training, with 2-3 minutes being common as we work through the last few sets.

However, even on maximal effort, we reach the top set as quickly and efficiently as possible. Accessory work will follow suit, with athletes only taking as much time as needed to perform the next set safely. 

We do not want athletes to sacrifice form to achieve greater levels of density. As long as athletes remain strict and adhere to the advice of only taking as much time as needed between sets to perform the next set safely, training density will naturally increase over time.

The key to achieving optimal training density is for athletes to remain disciplined in each training session and focus solely on improving strength and conditioning. 

Training Frequency

If we want training to be most effective, we must ensure athletes are completing the proper number of training sessions each week. One common mistake many coaches make is assuming that an increase in training frequency will automatically lead to performance improvement. If frequency is mismanaged, issues related to fatigue can begin to interrupt the training process. 

Depending on the sport and the frequency of practice and competition, our athletes will train 3-4 days per week. If a sport has no offseason, such as Brazilian Jiu-Jitsu, athletes will typically keep a three-day-per-week training schedule year-round. For athletes who compete in sports that involve an offseason, we typically recommend 2-3 training days per week during the season and 3-4 training days in the offseason. 

For most athletes, four days will be the limit if training is programmed correctly. The other three days should be used for rest and recovery, or sports practice. If sports practice is not possible during the offseason, we can add an extra speed-focused training day if needed. 

A common question we receive regarding training frequency is the use of extra workouts. This refers to the practice of incorporating small workouts throughout the week to target specific muscle groups or areas of weakness. While there are times when this can be beneficial for strength athletes, we typically do not recommend that conventional sports athletes add extra workouts to their routine. 

If an athlete is already in the gym 3-4 times per week, along with a typical practice and competition schedule, any time dedicated to an extra workout would be much better spent on rest. 

For more information on training athletes using the Conjugate Method, visit the WSBB Blog.