Basic Conjugate Training Advice XIII

Basic Conjugate Training Advice XIII

Success with the Conjugate Method depends on the experience and knowledge of the coach or athlete executing the training plan. While the Conjugate Method is the most effective strength and conditioning training method, it can become confusing depending on the level of knowledge one possesses. The goal of the Basic Conjugate Training Advice series of articles is to provide tips and insight to help individuals succeed with their Conjugate-based training. 

Over the years, I have heard quite a few criticisms regarding the Conjugate Method and its ability to be applied to many sports, specifically raw powerlifting. The only thing that affects the ability of the Conjugate Method to be applied to any sport is the level of knowledge and experience the coach or athlete conducting the training has. 

It’s simple: informed coaches are capable of attaining specific training outcomes, while less knowledgeable coaches struggle to execute maximal, dynamic, and repeated effort training simultaneously. This is why Lou emphasized the importance of continuing to self-educate via reading and in the gym experience. The key to mastering Conjugate is finding synergy between training theory and actual application in the gym. 

For every rule, there exists an outlier that defies it. For every situation, various pathways can be taken. It requires a certain level of knowledge and experience to execute Conjugate-based training properly. Our goal is to educate the masses so that all coaches and athletes can utilize the Conjugate Method to its full potential. 

Below, we will discuss ways to improve the quality and outcomes of Conjugate-based training. 

The Importance of Evaluation 

As an athlete prepares to begin barbell training, the coach needs to evaluate the athlete’s capabilities. When doing so, we primarily assess three things: absolute strength, fitness, and movement skills. The process we follow is relatively straightforward. 

First, to check absolute strength, we will have the athlete work up to a top set single rep around 85-90 percent of their best. We aim to work up to a top-set single while still leaving one or two sets in the tank. Considering that athletes new to barbell training will not have max lifts to draw percentages from, leaving a set or two in the tank is how we approach the 85-90 percent range of current absolute strength.

This will also allow us to evaluate movement skills. Unless there is a specific injury limiting mobility, the level of absolute strength an athlete possesses will often reflect their movement quality. This part of the evaluation process will also help us determine how much time needs to be invested to ensure exercise execution is dialed in.

Even though athletes may have never trained with a barbell, some will enter the gym with what would be considered intermediate-level strength and skill. We do not want to hold these athletes back by performing arbitrary beginner-level training. A proper training program should meet the athlete right at the level they’re at. 

Fitness is evaluated by measuring the athlete’s tolerance to training density. In this scenario, we keep track of the recovery time required between sets for the athlete to be prepared to perform the next set with proper technique. When doing this, we want to allow the athlete to dictate the rest time between sets depending on how they feel.

By putting the onus on the athlete, we can not only test their physical fitness, but we can also assess their mental drive to train. If we notice an athlete is cutting their rest time a bit short and aggressively approaches the next set, we know that the athlete is both physically and mentally fit to train. If we observe the athlete taking extended rest times, we know that their fitness needs to be developed further, and we will then pay additional attention to ensure the athlete has the correct mental drive. 

Additionally, we will monitor the recovery capabilities of each athlete from one workout to the next. This is especially important during the first month of training when athletes either adapt to training properly or accumulate excess fatigue. This lets us know if the athlete is remaining disciplined outside of the gym with the basics such as diet, hydration, and sleep. 

If we notice recovery issues, we will then further assess the athlete’s diet and recovery protocol. If necessary, we will make additional adjustments to training to reduce excessive fatigue and focus on raising the athlete’s current fitness level. As Lou has often emphasized, an athlete needs to be in shape to both train and recover properly. 

The main idea behind this is to execute a simple evaluation process that ensures the training meets the athlete at their current level. Considering athletes often have limited time to focus on barbell training each year, we want the training to be as productive as possible. If you have an athlete capable of squatting 315lbs with proper form, but you start that athlete out as a beginner learning squat skills with a broomstick, you’re wasting their time. 

Athlete evaluation can be as simple or complex as a coach decides to make it. We recommend keeping it simple and moving on with the training plan. 

Accessory Exercise Programming

When executing a Conjugate-based training plan, athletes will perform a main exercise followed by a series of accessory exercises. This accessory work aims to improve strength, work capacity, and physical composition. Essentially, we strive to strengthen specific muscle groups, enhance their work capacity, and continue to develop them. 

To ensure this work is executed efficiently, coaches and athletes must understand the importance of programming the proper set and rep ranges to all accessory exercises. While the novice coach prescribes the same set and rep parameters for accessory work, the advanced coach understands that by manipulating the volume parameters of accessory exercises, we can dictate the training weights used during each exercise. 

Does it make more sense for a powerlifter to program a dumbbell bench press with similar volume parameters used for abdominal training? Of course not.  

Our strategy is simple. Our primary accessory exercise, which is the first accessory exercise performed after our main exercise, will be executed for 3-5 sets of 3-5 or 5-8 repetitions. Our secondary accessory exercises offer a greater variety of programming, with some movements programmed for 3-4 sets of 8-10 or 10-12 repetitions and other movements for 2-4 sets of 12-15, 15-20, or 25+ repetitions. 

The primary accessory exercise will be a multi-joint movement with a focus on loading. The assigned rep range allows athletes to train at a higher intensity than what will be permitted during our secondary work. This makes sense, considering we want this work to have a significant carryover to our main exercise performance. 

The secondary accessory exercises will be focused on achieving optimal hypertrophy and enhancing work capacity. The recommended set and rep parameters for secondary accessory exercises reflect this goal. 

Choosing the correct set and rep prescription is vital to ensure all accessory exercises are performed using effective training weights. Considering fatigue levels will vary after the main exercise, our advice is to train each set of accessory work using the heaviest weight possible while remaining capable of performing all prescribed sets and reps with strict technique. 

If your coach suggests 3 x 15 or 3 x 20-25 for all your accessory work, you should recommend they read a book. 

Sled Training

Sled exercises are a staple at Westside Barbell. This work is low-hanging fruit that can be accomplished by practically anyone regardless of training experience. If an individual can walk, they can begin using sled pulls as a means of developing low body strength and conditioning. 

Whether an advanced-level powerlifter needs to increase their current level of fitness or a beginner-level trainee needs an efficient way of accruing lower body training volume, sleds are the answer. At Westside, we execute sled pulls in various ways, with the three most common methods being forward, backward, and lateral. 

Here are the suggested programming parameters for each style of sled pull:

Forward:

Week 1 – 12 trips, 40-60 yds per trip, light to moderate sled weight

Week 2 – 10 trips, 30-50 yds per trip, moderate sled weight

Week 3 – 8 trips, 25-40 yds per trip, moderate to heavy sled weight

Backward:

Week 1 – 12 trips, 30-50 yds per trip, light to moderate sled weight

Week 2 – 10 trips, 25-40 yds per trip, moderate sled weight

Week 3 – 8 trips, 20-30 yds per trip, moderate to heavy sled weight

Lateral:

Week 1 – 12 trips, 30-40 yds per trip, light to moderate sled weight

Week 2 – 10 trips, 20-30 yds per trip, moderate sled weight

Week 3 – 8 trips, 15-25 yds per trip, moderate to heavy sled weight

Sled pulls can be performed at the beginning or end of any training day. At Westside, we dictate sled pull frequency based on the fitness and needs of the athlete. If an athlete is out of shape, they will pull the sled more frequently, whereas a properly conditioned athlete may reserve sled training for lower-body days.

Check out the WSBB Blog for more information regarding Conjugate Method training. 

Burley Hawk

Burley Hawk

Burley Hawk is the Digital Content Manager at Westside Barbell and a Conjugate Method strength coach. Training and studying under Louie Simmons over the past decade, Burley has attained the experience, knowledge and understanding necessary to master the Conjugate Method.

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