The Conjugate Method is not a training program; it is a strength and conditioning operating system. By utilizing the maximal, dynamic, and repeated effort methods simultaneously, we can develop a sport-specific training program to address the athletic performance needs of any athlete. This is what sets our training approach apart from all others. 

Another trait that sets the Conjugate Method apart from all other training approaches is its efficiency and effectiveness. We always remain efficient, as extended training phases do not restrict our training, allowing us to develop multiple strengths and physical traits simultaneously. This ensures athletes are not experiencing detraining or lacking specific strengths related to their chosen sport. 

Additionally, our methods avoid plateaus and remain productive, considering the variety of training stimuli we include on a weekly, monthly, and yearly basis. The freedom we have when it comes to program design allows for the highest level of optimization possible. We can modify the training plan not just by the week, but also by the day and even intra-workout.

When a Conjugate-based training plan is appropriately organized and executed, there is no other approach to strength and conditioning that can match the rate of improvement our methods can offer. 

Below, we will discuss a few ways to improve and optimize Conjugate Method training.

Chain Setup

The use of chains is commonplace in Conjugate-based training plans. Chains are one of our options for introducing accommodating resistance into training and are useful during both maximal and dynamic effort training days. Chains offer the ability to accommodate resistance without an overspeed eccentric effect, while also placing a stability demand on the athlete. 

This differs from band training, which involves accommodating resistance with an overspeed eccentric effect and also tends to assist in balance, given that the bands are anchored. The chains are a dead weight compared to the "live" tension of the bands, and the chains are only connected to the barbell; they are not anchored to the floor or rack. 

Before attaching chains to the barbell, we first need to know the weight of each chain. Once we have that information, we will attach the chains to the barbell in a manner that ensures almost all of this chain weight is applied to the barbell as an athlete reaches lockout in the squat, bench press, or deadlift.

Initially, we determine this by estimation, then refine the chain length by having the athlete perform a repetition with the current setup to see how many chain links remain on the ground when the athlete achieves full lockout. Ideally, we want only 1-3 links to be touching the ground when the athlete is locked out, placing most of the chain weight on the athlete, minus a couple of pounds. 

Too often, you will see individuals use chains with half of the chain link remaining on the floor when the athlete locks the barbell out. Well, if you weighed the entire chain and only applied half the chain throughout the range of motion, you only lifted half of the chain's weight. 

If the fact that only half the chain weight is being applied is taken into account, no issue. However, some will weigh the entire chain, apply only half of the chain throughout the range of motion, and assume that all of the chain weight is applied. This results in unreliable data for maximal and dynamic effort training whenever chains are used. 

Obsessing Over Weak Point Training

Anyone familiar with Conjugate Method training understands the importance of accessory exercises. Considering these exercises will account for nearly 80% of our overall training volume, we want to make sure we are hitting the mark in both exercise selection and training weight selection every workout.

Ideally, our exercise selection will include a variety of exercises, often bodybuilding-style movements, that allow us to achieve adequate muscular hypertrophy within the muscle groups responsible for success in the competition lifts. Regarding the training weights used, we aim to utilize the heaviest weight possible for each set while maintaining the ability to perform all prescribed sets and repetitions to standard. 

One thing we want to avoid is limiting our exercise selection to exercises that only focus on identified weaknesses. When this is done, it is similar to using a bucket to remove water from one end of a sinking boat, only to throw the water over your shoulder and into the other end of the boat. When our accessory work becomes overly specific in addressing weaknesses, we ultimately create new weaknesses due to detraining.  

We seek to maintain a standard rotation of exercises that ensures all muscle groups involved in the competition lifts are adequately trained. When executing accessory work, we typically include 3-5 total accessory exercises. Out of these 3-5 exercises, only 1-2 at most should be selected based on an identified weakness. 

Another reason we do not want to allow identified weaknesses to dominate our accessory exercise selection is that a coach or athlete might incorrectly identify a muscle group as weak. The reliability of training feedback is only as good as the coach or athlete evaluating the training. 

While we always want to address a weak muscle group, we never want it to dominate our overall accessory exercise programming strategy. 

Keep Your Cool

Maximal effort training undoubtedly requires an athlete to be in the right physical and mental state. Physically, we want to ensure that athletes show up on max effort day properly recovered and capable of reaching the appropriate training intensity to improve absolute strength. Mentally, we want athletes to be in a level-headed and confident frame of mind. 

Too often, people think max effort training is a day to pretend to be a Viking or some supernatural being, making it a life-or-death gamble once the top set rolls around. This approach always ends the same way: the athlete gets injured, and the Conjugate Method takes the blame. While our methods are most certainly effective, they are only as effective as the coach or athlete allows them to be.

When max effort is executed without emotional and mental discipline, injury is the inevitable result. Additionally, the reliability of training data can be affected because athletes may not be capable of consistently replicating their max effort mental state. Reliable estimation of physical capabilities requires athletes to train in a mental state that can be consistently replicated each training session. 

Proper max effort execution requires an athlete to remain in control and focused, making logical decisions regarding warm-up and top set weight selections. An athlete should not have to enter an exceptionally aggravated mental state to achieve a lift in the gym; these lifts should be performed with what could be considered "calm intensity".

What would we consider "calm intensity"? A mental state where we are capable of exhibiting the vigor and intent necessary to produce adequate force while displaying a high level of technical prowess. Instead of smashing your head into the squat bar, we are looking for a calm, killer mindset.   

If we know our training is dialed in, we should have confidence in our ability to lift max effort top set training weights without entering an overly excited emotional state.

To learn more about Conjugate Method training, check out the WSBB Blog.