The development of lower body absolute strength and explosive power is critical in the sport of football. Athletes must be able to rapidly accelerate, decelerate, and change direction as well as have the strength to finish tackles and overpower opponents. When seeking to develop these strengths and traits, no other method can match the efficiency and effectiveness of the Conjugate Method.

The standard Conjugate Method template calls for athletes to specifically focus on lower body absolute strength and explosive power each week. We achieve this through the use of two strength training methodologies: maximal and dynamic effort. Our maximal effort lower workout is performed at high intensity with a focus on absolute strength development. In comparison, our dynamic effort lower workout is executed at submaximal intensity and maximal velocity with an emphasis on improving the athlete's rate of force development.

Through the combination of these two proven strength training methodologies, we can bring about rapid training adaptations that lead to improved on-field performance. Our training methods achieve what others claim to – athletes become bigger, faster, and stronger. 

Below, we will discuss how to use the Conjugate Method to improve lower body absolute strength, explosive power, durability, and resilience.

Max Effort

The use of max effort training is essential when seeking to improve athletic performance. Many confuse the development of absolute strength as something only weightlifters, powerlifters, or strongman competitors must prioritize. However, max effort training and the development of absolute strength break glass ceilings and allow for all other aspects of athletic performance to improve to a greater degree.

As athletes improve their absolute strength, their ability to develop explosive power and work capacity improves as well. Max effort training also allows athletes to become more durable and resilient, considering the bone and tissue density benefits of training at 90%+ intensity. These are training adaptations and outcomes that cannot be matched by any other training method. 

The Conjugate Football training plan primarily includes the maximal effort method during the offseason. This ensures max effort training does not interfere with sport performance, while also allowing athletes to focus specifically on workout execution and recovery when max effort training is utilized. 

Max effort training can be used in season, but should only be implemented by competent coaches who have the knowledge and experience to make the necessary adjustments on the fly that lead to successful training outcomes. Our standard recommendation for the average high school football coach is to focus on repeated and dynamic effort barbell training during the season. 

At Westside, we utilize squat, good morning, and deadlift exercise variations during our max effort lower training. Exercises are typically rotated over three weeks, with a squat variation being performed the first week, a good morning variation the second week, and a deadlift variation the third. Once we work through the current wave, we will then move on to a new squat variation to kick off the next three-week exercise rotation. 

However, when training athletes, we can manipulate the system based on the athlete's training needs and schedule. If we are working with athletes who tend to struggle to recover from max effort deadlifts in a timely manner, we can lower the deadlift frequency and focus more on good morning and squat variations. If our athletes are struggling with good morning execution, we can rotate good morning work to the primary accessory exercise slot and focus on squat and deadlift variations. 

The ability to adjust training based on the athlete or group being trained is seemingly infinite. This is what makes the Conjugate Method the premier training method for all athletes. 

Here is an example of how we might rotate max effort lower exercises for a football player:

Week 1

Box Squat – work up to a top set single.

Week 2

Giant Cambered Bar Good Morning – work up to a top set of 5 reps.

Week 3

Pin 3 Rack Pull – work up to a top set single.

Week 4

Squat – work up to a top set of 3 reps.

As you can see, we start the month with a box squat, working up to a top set single. This would be considered standard max effort training, where the goal is to lift the heaviest weight possible for the training day. 

In week two, giant cambered bar good mornings will be performed for a top set of five reps. While this would be considered heavy effort training, the incurred fatigue during the top set will still lead to motor unit recruitment capable of improving absolute strength, although not to the same extent as an all-out max effort top set. 

Week three is a pin three rack pull, which is trained to a true max effort similar to our week one box squat. Again, the goal of this training day is to lift the heaviest weight possible for the day, and a PR if possible.

The final max effort lower workout of the month calls for a standard barbell squat performed for a top set of three reps. This would place top set intensity right around 90%, which is on the cusp of a max and heavy effort set. Still, motor unit recruitment will be sufficient to lead to meaningful improvements in absolute strength.

One may wonder why not use true max effort singles for all max effort workouts? The reason is fatigue management. Through the use of multi-rep top sets, we can still achieve significant improvements in absolute strength without incurring the neuromuscular fatigue associated with the use of true max effort single top sets. 

The recommendations provided above are just a standard means of rotating exercises and top set intensity. However, we do not have to follow any pattern, as we can always manipulate maximal effort training as needed based on the athlete we are working with. 

Dynamic Effort 

Dynamic effort lower training allows us to focus on improving the rate of force development of our athletes. Maximal effort increases the amount of force an athlete can produce. In contrast, dynamic effort training improves the rate of force development and decreases the time it takes to reach peak force output. This combination leads to strong, powerful, and durable athletes. 

Our dynamic effort lower training will follow a three-week wave structure. This means that over three weeks, we will increase training intensity while decreasing training volume. The focus of each week is on barbell velocity, where athletes seek to maintain an average velocity of .8m/s. 

Dynamic effort training will also include the use of accommodating resistance via the use of resistance bands and chains. Resistance bands also provide an overspeed eccentric effect, leading to increased kinetic energy. It is important to note that while chains do provide accommodating resistance, they do not offer an overspeed eccentric effect. 

Ideally, athletes will rotate between bands and chains wave to wave. We also use a variety of specialty bars. Our dynamic effort squat training will primarily feature the use of a standard squat bar, safety squat bar, giant cambered bar, and bow bar. 

When training athletes, we will primarily utilize a box squat when executing our dynamic effort squat training. There are times when free squats can be included, but this is not the typical approach. 

Here is an example of a standard three-week dynamic effort squat wave:

Week 1

Safety Squat Bar + Bands: 12 x 2 @70% (45% bar weight / 25% band)

Week 2

Safety Squat Bar + Bands: 10 x 2 @75% (50% bar weight / 25% band)

Week 3

Safety Squat Bar + Bands: 8 x 2 @80% (55% bar weight / 25% band)

As you can see, the overall set and rep counts decrease throughout the three-week wave, while the training intensity increases. Once this wave is complete, we will adjust the barbell and the type of resistance used, while keeping the same intensity and volume parameters in place. 

While the maximal effort method will typically be included during the offseason, dynamic effort training will be utilized year-round. 

Repeated Effort 

The repeated effort method is typically utilized during our accessory exercise training. However, this strength training methodology can also be applied to main exercises. This is often done as a means of focusing on training volume without the velocity requirements associated with dynamic effort training. 

Repeated effort lower training will be performed in place of maximal effort training during the season, and can be used in place of dynamic effort training in the offseason. When and how we use repeated effort training in place of dynamic effort training in the offseason will always depend on the athlete and situation. 

Here is an example of a repeated effort squat wave done in place of traditional dynamic effort squat training:

Week 1

Bow Bar Box Squat: 5 x 5 @65%

Week 2

Bow Bar Box Squat: 5 x 5 @70%

Week 3

Bow Bar Box Squat: 5 x 5 @75%

This is a standard 5 x 5 box squat wave intended to improve lower body strength, work capacity, and physical composition. While we are not using accommodating resistance in this specific wave, it is possible to use accommodating resistance when executing repeated effort work. 

It is important to note that we can use a variety of set and rep schemes and train at a variety of intensities. However, we do not train above 80% intensity when applying the repeated effort method to our main exercise training. 

For more information regarding the Westside Barbell approach to football strength and conditioning, check out the Conjugate Football EBook.