One of the key benefits of utilizing the Conjugate Method is the ability to consistently assess an athlete's strength, speed, and conditioning. Instead of extended training phases focusing on one specific strength, we can train all sport-relevant strengths and traits weekly. This allows both the coach and the athlete to determine if the training is practical and to what degree the current approach needs to be adjusted. 

One aspect that should be noted is the expectations regarding PR frequency. Many coaches and athletes new to the Conjugate Method set unrealistic expectations, thinking they must achieve a new personal record (PR) lift every maximal effort day. While we want to establish new PR lifts regularly, this does not mean we expect a PR every max effort day.

As athletes work through a training plan, their fatigue levels will fluctuate. At points of heightened fatigue, it is expected that athletes may not be capable of achieving a personal record (PR) lift. Then, as fatigue is decreased, max effort PR frequency will increase. 

The primary goal of maximal effort training is to expose the athlete to high levels of training intensity, thereby improving their force production capabilities. 

Establishing a new PR is a matter of timing and fatigue management. This four-week plan represents proper management of fatigue and exercise selection to achieve a specific training outcome, such as a PR lift, by the end of the plan. This demonstrates the macro- and micro-level manipulations that can be made to the Conjugate Method to affect both short-term and long-term training outcomes. 

Below, we will discuss how to work up to this week's PR lift, as well as advice on adjusting dynamic effort training weights. 

The PR Lift

Now that we have worked through the last three weeks of training, we are at the point where we will attempt to establish a new PR lift in the barbell squat. While the previous three weeks will allow us to show up on this day in a properly recovered state, we still want to ensure our training day energy management is dialed in to reach the top set with sufficient energy to hit a new PR. 

On days when we expect to PR, we want to warm up appropriately, but our main priority is reaching the top set of the day with as much energy in reserve as possible. 

Here is how we would recommend working up to a new PR lift for an athlete attempting to hit a 600lb PR in the barbell squat:

Set 1 – 135lbs x 8 reps

Set 2 – 225lbs x 5 reps

Set 3 – 315lbs x 3 reps

Set 4 – 405lbs x 1 rep

Set 5 – 495lbs x 1 rep

Set 6 – 550lbs x 1 rep

Set 7 – 600lbs x 1 rep (PR)

As you can see, we expect to reach the top set within seven total sets. We focus on large jumps through sets 1-4, and then we cut those jumps nearly in half for the final three sets. For most athletes, this will be the most effective approach to managing energy during the warm-up sets. 

Modifying Dynamic Effort Training

The establishment of a new PR lift in the barbell squat will most often result in an increase in dynamic effort squat training weights. However, what is the strategy if this new dynamic effort training load negatively affects barbell velocity? In this case, we need to adjust the dynamic effort training weights to meet the velocity parameters. 

Our first option is to find a middle ground between our previous training weights and our updated PR dynamic effort training weights. In this case, our first week of DE work (75%) would require athletes to work with a combination of bar weight and accommodating resistance totaling 450lbs. If we found this weight to be too heavy to meet velocity parameters, we would cut each week's working weight by 15-25lbs.

If this option fails to address the issue with barbell velocity, we will then revert to utilizing dynamic effort training weights relevant to our former personal record (PR). This would be done for 1-2 dynamic effort training waves, which will typically allow enough time for athletes to begin utilizing their true dynamic effort training weights.

With dynamic effort, we prioritize maintaining appropriate bar speed. Not only will this allow us to target the specific training adaptations we seek, but it will also help to ensure training weights are not causing excess fatigue to accrue and negatively affect the overall training plan. 

Always an Option

If a coach fully understands the Conjugate Method, practically any training-related issue can be solved. When using Conjugate, we are never stuck or at a dead end; we always have options at our disposal to alleviate nearly any issue that could be negatively affecting training. Our methods are only limited by the mind of the coach or athlete utilizing them. 

The Conjugate Method is a strength training operating system. Regardless of the training goal, we can formulate a comprehensive training plan to achieve specific training adaptations at an efficiency rate that surpasses other training systems. 

Nowadays, you see coaches who believe they are onto something great. Once you evaluate their training, you see that they are essentially running a Conjugate Method training plan but refuse to call it by its proper name. These individuals are walking over trails that have already been blazed and cannot see the footprints of those who walked them before. 

The Conjugate Method is the peak of strength and conditioning methods.