The maximal effort method is one of the three primary strength training methodologies featured within the Westside Barbell Conjugate Method. Each training week, we execute two max effort training days: max effort lower and upper. These training days feature multi-joint main exercise variations performed at high intensity to increase absolute strength.

Absolute strength is a critical aspect of sports performance. An athlete's absolute strength will ultimately dictate the ability of other special strengths to improve. Whether an athlete is the best of the best or looking to get started in athletics, max effort training can provide sports performance benefits that other methods of training simply cannot. 

One criticism max effort training often receives is that the training is dangerous and unnecessary. This reveals the coach's knowledge and experience in making this claim and lets everyone know they have no idea about strength training. The only thing that makes max effort training inherently dangerous is the coach programming the training and the athlete executing it. 

While repeated effort approaches can improve absolute strength to some degree, eventually, athletes adapt to the stimulus, and the rate of improvement slows. Max effort training allows athletes to advance training loads as time goes on, consistently providing stimuli that improve absolute strength at a rate that other methods cannot match.

Time is valuable, especially in the gym. Whether an individual is focused on strength or conventional sports, it is important to ensure that training allows for improvement as efficiently as possible. This is what max effort offers: improvement in absolute strength in the most efficient manner possible. 

Below, we will discuss the maximal effort method and provide advice to help coaches and athletes better execute this valuable training method. 

Key Principles of the Maximal Effort Method

The level of success an individual will have when using the maximal effort method will always depend on their training knowledge and experience. This is one of the many reasons it is important for all coaches and athletes to not only train but also read on a regular basis. When you understand the intent of maximal effort training, it stops seeming like a dangerous approach and starts to make sense. 

Our typical max effort day will call for athletes to work up to a top-set single. The exercises performed will vary from week to week. Typically, we will run an "A" and "B" set of max effort exercise variations and alternate month to month. Scheduling training in this manner allows us to test and retest each selected variation within an appropriate time frame. 

When executing these movements, we will work up to the heaviest weight we can lift on that specific training day. While we seek to establish a new PR when it is in the cards, our main focus is to at least meet or exceed 90% training intensity. This is the lowest threshold at which meaningful gains in absolute strength can be made. 

However, it should be noted that if training and recovery are dialed in, athletes should be capable of consistently meeting or exceeding previous training PR lifts. If athletes consistently miss top sets or fail to exceed 90% training intensity, we will then evaluate the entire approach to training and recovery and make adjustments as needed. 

At Westside, we maintain at least 36-48 hours between our max effort lower and upper training days. This schedule helps ensure that both max effort days are productive and that the athlete avoids issues with excess fatigue. 

The most important part of executing max effort training is knowing how to regulate it. We always want to ensure athletes are not risking injury by taking unreasonable jumps in weight in an attempt to chase a PR lift. If the work-up sets indicate an athlete is potentially fatigued, we will often seek to meet or slightly exceed 90% intensity and shut the exercise down. 

Making a habit of leaving a set in the tank can often help athletes avoid missing top set attempts and keep max effort-related fatigue in check. 

Implementing the Maximal Effort Method in Your Training

Proper implementation of the max effort method within a training plan is critical to ensuring its success. The first aspect of successful max effort training is keeping exercise selection reasonable. Too often, those new to our training method think that max effort training is a license to perform any variation that comes to mind. 

At Westside, our exercise selection is dictated by the individuals we work with. We want to ensure the movement is relevant to the athlete's sport and helps the athlete improve identified weaknesses. For instance, a powerlifter would want to keep exercises such as the competition squat and deadlift in the mix while using variations such as cambered bar good morning or box squats to target identified weak muscle groups or joint angles. 

Here is what a four-week lower body max effort exercise rotation could look like for a powerlifter:

Week 1 – Competition Squat

Week 2 – Giant Cambered Bar Good Morning 

Week 3 – Box Squat

Week 4 – Competition Deadlift

Our approach to max effort will be slightly different when working with athletes. While we will use simple variations such as the competition squat or deadlift, we can be more abstract with our selection of max effort exercise variations when working with athletes. 

This is because we are not so worried about the competition lifts as we are about choosing variations that provide the greatest stimulus and the most efficient transfer to sport. 

Here is what a four-week lower body max effort exercise rotation could look like for an athlete:

Week 1 – Bow Bar Box Squat vs. Bands

Week 2 – 2" Deficit Deadlift

Week 3 – SSB Anderson Squat

Week 4 – Pin 3 Rack Pull

As you can see, the athlete exercise selection does not include competition-style lifts. Our focus here is on efficiently improving absolute strength, not familiarity with a competition barbell or lift. Conventional sports athletes will almost always have more freedom regarding max effort exercise selection than strength athletes. 

Benefits of the Maximal Effort Method

As we have already discussed, the primary benefit of max effort training is the rapid improvement of absolute strength. Provided that training is properly programmed and regulated, using the max effort method will improve an athlete's absolute strength at a rate that no other training method or approach can match. 

However, a few other key benefits are associated with max effort training. The most significant benefit of max effort training for all athletes is increased bone and tissue density. If we wish to achieve this adaptation to the greatest degree, consistent and progressive loading must occur. Not only will this result in stronger athletes, but it will also greatly increase durability and resilience. 

Max effort training also improves inter- and intramuscular coordination. This dictates how well the body works in concert to produce force and how much force an athlete is capable of generating. Additionally, max effort training will improve an athlete's rate of force development, leading to performance improvements on the platform or playing field. 

Max effort training helps develop strong and tough athletes. The benefits discussed above will only be attained at the highest levels when athletes consistently perform maximal effort training. 

Common Misconceptions about the Maximal Effort Method

Max effort training is often misunderstood and mischaracterized as a dangerous approach to training. As we have already mentioned, the danger associated with max effort training will always depend on the coach or athlete in charge of the training. When executed correctly, the max effort method will provide benefits and adaptations that no other training style can match. 

The key to ensuring max effort training remains safe and productive is to learn how to judge it, particularly when athletes are nearing the 90% intensity mark. This is often when the athlete is at their final warm-up set, leading into the top set. This rep is where we evaluate execution and current fatigue level and decide if another rep makes sense and what the increase in training weight will be. 

Failure to properly evaluate warm-up reps, particularly the final warm-up rep, will almost always lead to athletes failing max effort top sets regularly. This is where focusing on meeting or slightly exceeding 90% training intensity enters the equation. If we do not believe a new PR can be established, we will at least meet the minimum threshold for efficient absolute strength improvement and move on to our accessory work.

It never makes sense to take risky weight increases to prove something in training. If the coach or athlete has any doubts about the next planned increase in weight, then the training should be modified based on the feedback provided by the last rep performed. These are training decisions that happen on the fly and will ultimately keep an athlete on track and injury-free. 

Another misconception regarding max effort training is that we will live or die trying to beat a former max. This is not the case. Our primary concern is acquiring the training stimulus we are seeking and moving on with our training. 

We understand that depending on where an athlete is in their training and the many lifestyle factors that affect training, max effort training must be able to adjust to current levels of fatigue. This is why we seek to lift the heaviest weight we can manage that given day; if that means a PR, great. If it means we can only reach 90% of our current PR, then so be it. 

We remain rational and always avoid choices that decrease training efficiency or increase the risk of injury. No one training day is worth laying it all on the line for. With max effort, always make the choices that allow you to lift another day. 

If you cannot meet or exceed your most current PR, there is always next time. It is better to take a few weeks and return to a PR attempt than getting injured and rehabbing for 8-12 weeks. The maximal effort method requires coaches and athletes to remain rational and make intelligent decisions. 

Examples of Max Effort Workouts

Another key aspect of proper max effort training is ensuring that our training days are properly organized. At Westside, each of our training days will feature a main exercise, followed by accessory exercises to target muscle groups involved in the main exercise and improve identified weaknesses. 

Here is an example of how we would organize a max effort lower training day:

Main Exercise

Deadlift – work up to a top-set single

Primary Accessory Exercise

Front Squat – 4 x 3-5

Secondary Accessory Exercises

Inverse Curl – 4 x 10-12

Reverse Hyper – 4 x 12-15

Standing Abs – 4 x 15-20

Here is an example of how we would organize a max effort upper training day:

Main Exercise

Bench Press – work up to a top-set single

Primary Accessory Exercise

Push Press – 4 x 5-8

Secondary Accessory Exercises

Rolling DB Tricep Extension – 4 x 10-12

Lat Pulldown – 4 x 10-12

Hammer Curl – 3 x 10-12

DB Lateral Raise – 3 x 12-15

As you can see, each training day will feature a main exercise, followed by primary and secondary accessory exercises. Our main exercise will always be a multi-joint movement that is either sport-relevant or addresses a specific weakness an athlete is experiencing. 

Our accessory work is divided into two sections: primary and secondary work. The primary accessory exercise is a multi-joint movement performed at elevated levels of training intensity. The secondary accessory training will be a mix of multi and single-joint movements selected based on the parameters we used to select the main exercises. 

Frequently Asked Questions

Q: How can the max effort method help improve my strength?

A: The max effort method exposes an athlete to training intensities that improve absolute strength, thus increasing the force an athlete can generate. 

Q: Is the max effort method suitable for beginners?

A: When the max effort method is introduced, it will always depend on the coach. However, it is often best for beginners to build a base of strength and conditioning and acclimate to basic barbell movements before moving on to maximal effort training. 

Q: How do I choose the right exercises for max effort training?

A: We recommend starting with a basic rotation using simple exercise variations. Then, select or formulate new exercise variations depending on the athlete and training feedback. 

Q: Is max effort training dangerous?

A: No, provided the training is correctly programmed and executed; the maximal effort training carries a risk of injury similar to other basic strength training methods and approaches. 

Q: Can athletes perform more than two max effort exercises per week?

A: While it would be possible, depending on the athlete, this would not be recommended. Our method of focusing on max and dynamic efforts ensures athletes can recover while consistently training at intensities capable of enhancing absolute strength and explosive power.

To learn more about the maximal effort method, check out the WSBB Blog.