One of the most beneficial aspects of the Conjugate Method is the amount of data and feedback each training day, week, and month provides the coach and athlete. Based on this data and feedback, we can constantly adjust training to reach the highest optimization levels and drive training towards specific adaptations and outcomes. Instead of waiting for months to make these adjustments, we can adjust training daily or weekly. 

Another benefit of the Conjugate-style training is setting athletes up to attain max effort PR’s in specific lifts. This involves a four-week plan where we select particular exercises and manipulate volume and intensity parameters to allow athletes to peak during the fourth week and establish a new PR lift. 

While traditional Conjugate Method training sequences main exercises in a manner that allows for retesting every 6-8 weeks, this strategy allows the coach or athlete to target a specific exercise in a shorter time. This can be useful when updated max effort training data is needed for upcoming dynamic effort training waves or when athletes are struggling to hit a PR in a competition-specific lift. 

For instance, say an athlete is struggling with the competition squat. Instead of waiting another 6-8 weeks to retest, we can program to allow the athlete to retest in four weeks. We can retest in an optimal state of recovery, considering the training schedule is manipulated to peak in a specific lift in the fourth week. 

This helps us determine whether the struggles with a specific lift are fatigue-related or training-related and must be alleviated by targeting specific weaknesses. 

Below, we will review the first week of max effort lower training for an athlete targeting a squat PR in four weeks. 

The Main Exercise

In this scenario, the athlete we are programming for has just had a less-than-satisfactory max effort competition squat day. We aim to use the next three weeks of training to prepare the athlete to retest and PR the competition squat in the fourth week. Knowing that the athlete just performed a squat last week, we will opt for a deadlift or a good morning variation this week. 

For the first week of our four-week squat PR plan, we will use the 2” deficit deadlift. This exercise emphasizes the glutes and hamstrings and requires a significant leg drive to move the barbell efficiently. We will work up to a top set of three repetitions. 

Knowing that we just performed a max effort single the previous week, we will go with a triple this week to keep training intensity around 90%. While this set will undoubtedly be fatiguing, it will be somewhat less than a true max effort 2” deficit deadlift. Optimal improvements in absolute strength can be made through training at 90%+ for 1-3 reps, so we are still within the realm of effective max effort stimulus. 

The Accessory Work

We will move on to our accessory work once we have completed the top set triple in the 2” deficit deadlift. Our accessory exercise selections intend to improve lower body strength and composition. Unless an athlete has a glaring weakness, our accessory exercise selection strategy will be to address all relevant lower body muscle groups adequately. 

The first movement we will go with will be the primary accessory exercise. This training will utilize multi-joint movements between 70-85% to increase absolute strength further. While the most efficient way to improve absolute strength is via max effort training, we can also enhance absolute strength by performing repeated effort work at higher levels of training intensity. 

In this case, the fatigue accrued both inter- and intra-set will lead to adequate motor unit recruitment to help further increase absolute strength. Additionally, this work will help increase muscle mass. This could include variations of the squat, bench press, deadlift, good morning, or any other reasonable multi-joint exercise. 

The follow-up exercises are what we refer to as secondary accessory exercises. These movements can be both single or multi-joint, with the primary focus being on strength endurance and hypertrophy. This work often includes the Inverse Curl, belt squats, Reverse Hypers, rolling dumbbell extensions, and any other exercise that is considered efficient in building strength and muscle mass. 

Our primary accessory exercises will typically be performed for 3-5 sets of 3-5 or 5-8 repetitions. Our secondary accessory exercises will typically be performed for 3-4 sets of 8-10, 10-12, 12-15, 15-20, or 25+ repetitions. 

Here are the recommended accessory exercise selections to be performed immediately after executing a 2” deficit deadlift for a top set of three repetitions:

Primary Accessory Exercise

Front Squat – 5 x 3 @70-75%

Secondary Accessory Exercises

Inverse Curl – 4 x 10-12

GHD Sit-Up – 4 x AMRAP

Reverse Hyper – 4 x 12-15

Recovery is Key

Once the training day has been completed, we want to focus on recovery immediately. If we want to PR in the next few weeks, we must ensure that our diet, hydration, and sleep are on point. Additionally, we want to make wise choices on our other training days to ensure no excess fatigue accrues that could bleed over to our max effort lower body training day. 

As the weeks progress, we aim to go into week four feeling as strong and rested as possible. While we are only in the first week, the habits and discipline we exert now will ultimately dictate how the next week and the week after go. If a PR is the goal, we want to check all boxes. 

Recovery management is key to consistently attaining new PR lifts. While athletes typically have no problem going to the gym and training, many struggle with maintaining a consistent schedule outside the gym. This leads to mistimed meals, lowered hydration levels, and inconsistent sleep patterns. 

The habits and behaviors exhibited today will most greatly impact training tomorrow. The habits and behaviors exhibited this week will impact training next week. You get the idea. 

Consistency outside of the gym makes the payoff in the gym much greater. If the plan is to PR in the fourth week, we must ensure we are locking in our discipline immediately.

Sources:

Simmons, L. (2007). Westside Barbell Book of Methods. Westside Barbell.

Verkhoshansky, Y., & Siff, M. C. (2009). Supertraining. Verkhoshansky.

Zatsiorsky, V. M., & Kraemer, W. J. (2006). Science and Practice of Strength Training. Human Kinetics