Repeated effort training is a critical part of the Conjugate Method. While maximal and dynamic effort work often receives the most attention in terms of programming, repeated effort training helps build the foundations for new gains. Athletes certainly need to focus on the development of absolute and explosive strength; however, it is just as important to have work capacity dialed in and physical composition in check. 

At Westside, each training day features two portions of the workout. First, we execute the main exercise, which is where the maximal and dynamic effort methods are most commonly utilized. Next, we perform accessory exercises, which adhere to repeated effort method training protocols. 

This accessory work is one of an athlete's most critical training tasks. Not only will this training help to improve work capacity, but it will also allow an athlete to develop optimal levels of muscle mass. While max effort work can certainly help from a tissue density perspective, our repeated effort training drives the volume that allows for meaningful hypertrophy. 

We will include accessory work in each training day, whether working with strength or conventional sports athletes. Repeated effort training makes up 80% of our training volume, while the remaining 20% is achieved during the main exercise of the training day. Repeated effort training helps to build and continue to build a foundation for new gains in strength. 

Below, we will discuss the repeated effort method and offer advice to help coaches and athletes get the most out of their accessory exercise programming. 

Introduction to the Repeated Effort Method

The repeated effort method is a strength training method that focuses on using submaximal training weights to execute multiple sets and reps. The intent is to achieve a level of training volume conducive to optimal hypertrophy while also improving overall work capacity. Not only can this training help an athlete increase muscle mass, but it will also allow athletes to execute more work without trailing off due to fatigue. 

The repeated effort method can also be executed in various ways. We can improve an athlete's strength and work capacity at different intensity levels depending on the set and rep parameters. 

We can train at high, moderate, or low volume when executing repeated effort training. The training intensity will typically elevate as we lower the training volume of a repeated effort exercise. This allows athletes to build work capacity and strength at various levels of training intensity. 

When programming repeated effort training, we will typically adhere to the following set and rep prescriptions:

3-5 sets of 3-5 reps (high intensity)

3-4 sets of 5-8 reps (high/moderate intensity)

3-4 sets of 8-10 or 10-12 reps (moderate intensity)

2-4 sets of 12-15 or 15-20 (moderate/low intensity)

2-4 sets of 15-20 or 25+ (low intensity/bodyweight only)

The set and rep range we elect to apply to repeated effort training will depend on the athlete and their individual training goals. 

Key Principles of the Repeated Effort Method 

Success using the repeated effort method comes down to three aspects of training: exercise selection, set and rep volume prescription, and proper intent when executing each exercise. It is not enough to randomly throw together a few exercises at the end of your training; this work must be intelligently planned and executed. 

Exercise selection is important because we want to ensure our repeated effort work is relevant both to the athlete we are training and the sport they compete in. This does not mean that we will construct oddball exercises to mimic sporting movements; just that we will ensure equal attention to both weak muscle groups and muscle groups most relevant to the athlete's sport. 

The set and rep prescription applied to each exercise dictates our position on the training intensity scale. If we execute sets at lower rep counts, we can work at higher intensity levels, which provides further benefits to an athlete regarding absolute strength development. As we move through accessory work, we can use moderate, high, or ultra-high set and rep parameters to focus on hypertrophy, sport-relevant work capacity, and general endurance. 

However, no matter how well written a training program may be, the success of the training depends on the intent of the athlete performing the movements. The key to Conjugate Method success is to perform all aspects of training with proper intent. Whether we are training a main or accessory exercise, we focus on executing each set to the highest standard and raising our expectations for ourselves week after week. 

It is not enough to just go through the motions. All accessory exercises must be properly selected, programmed, and performed to a high standard. When this is done week after week, significant gains in strength and athletic performance will be made. 

Incorporating the Repeated Effort Method into Your Training

The repeated effort method can be applied to training very easily. In fact, there is a good chance most folks reading this article perform repeated effort work on a regular basis and may not know the proper term for the training. Either way, any athlete can add repeated effort work into their training to gain all of the strength and conditioning benefits we have mentioned. 

Not only can the repeated effort method be used during accessory work, but we can also apply it to our main exercise training. While this is not a common approach, there will be times when we replace max or dynamic effort work with repeated effort training. This is often done when an athlete has shown that the best course of action to improve training results is to lower training intensity and focus on accruing the main exercise volume. 

Here is how a typical training day would be programmed to include the repeated effort method:

Main Exercise

Squat – work up to a top set single.

Primary Accessory Exercise

SSB Good Morning – 4 x 5

Secondary Accessory Exercises

Leg Press – 3 x 10-12

Reverse Hyper – 4 x 12-15

GHD Sit-Up – 4 x AMRAP

If we wanted to add repeated effort work into our main exercise, we would replace the top set single with a 3-5 set 3-5 rep volume prescription using the heaviest weight we can while executing all sets and reps to standard.  

Most commonly, we will utilize the repeated effort method to program accessory exercises. If you are currently not using this training method, it is as simple as choosing a few single or multi-joint movements and following the set and rep parameters mentioned previously. As time passes, you can modify exercise selection based on sport or identified weakness. 

Benefits of the Repeated Effort Method

The primary benefit of repeated effort training is the optimal achievement of muscular hypertrophy. This work allows us to build both size and strength and will improve an athlete's physical composition. No matter the sport, athletes should strive to achieve the best physical composition possible while remaining near their optimal body weight. 

The other significant benefit of repeated effort training is the improvements made in work capacity and general endurance. When repeated effort training is properly programmed, athletes will be able to sustain high levels of physical capabilities over the course of a game and season. This training not only helps athletes achieve better levels of conditioning, but it can also help reduce the risk of overuse injuries. 

In the modern era of sports, all athletes train, especially at the highest levels. Gone are the days of relying solely on natural talent. If you want to be the best, you must be able to hang with the best. The repeated effort method will provide optimal training stimulus to build the fitness levels necessary to compete at the highest levels of sport. 

Common Mistakes and Misconceptions about the Repeated Effort Method

While the repeated effort method is rather simple and straightforward, coaches and athletes often make some misconceptions about it. The most common misconception is that exercise selection must always be highly individualized and weakness specific.  
 
While we want to deliver optimal training to any athlete we work with, we also understand that all muscle groups must be addressed. We cannot tilt our accessory exercise selection to focus on improving weaknesses, as we would only render the muscle groups we ignore as weak and begin the process all over again. 

The best practice is to keep a consistent battery of accessory exercises that evenly address all involved muscle groups, with one movement per training day dedicated to improving a weak muscle group. We do not need to drastically emphasize the training of a muscle or muscle group to achieve results. Often, a slight elevation in focused training volume can help bring lagging muscle groups up to speed. 

The other misconception regarding the repeated effort method and accessory exercise training is that exotic exercise variations must be used. Nowadays, social media coaches play a game of creating a new exercise to obtain likes, comments, shares, and follows. Unfortunately, this has caused many athletes to be led astray by those who claim to be educating the masses. 

If there is one thing we at Westside Barbell are known for, it is exercise variation. However, many of our most commonly utilized accessory exercises could be considered classic bodybuilding movements. It is not about the amount of variation you have within your accessory work; it's the volume, intensity, and intent that matter the most. 

Sample Repeated Effort Workouts

The repeated effort method can be used in various ways to achieve results relevant to the athlete executing the training. Below, we will provide a few scenarios and show how we would select and program accessory exercises for each athlete. 

Here is how we would program upper body training for an athlete dealing with a triceps weakness:

Dumbbell Bench Press – 4 x 8-10

Rolling DB Tricep Extension – 4 x 10-12

Lat Pulldown – 4 x 10-12

Hammer Curl – 4 x 10-12

Tricep Cable Pressdown – 3 x 12-15

DB Lateral Raise – 3 x 12-15

Dips – 3 x AMRAP

Here is how we would program a lower body training day for an athlete dealing with a quadriceps weakness:

Close Stance Low Box Squat – 4 x 3-5

Inverse Curl – 4 x 10-12

Bulgarian Split Squat – 3 x 10-12

Reverse Hyper – 4 x 12-15

Standing Abs – 4 x 15-20

Here is how we would program an upper body day for an athlete dealing with a weak back:

Barbell Row – 4 x 5-8

Tricep Cable Pressdown – 4 x 10-12

Seal Row – 4 x 10-12

Hammer Curl – 3 x 12-15

Pull-Ups – 3 x AMRAP

Here is how we would program an upper body day for an athlete dealing with a weak back:

SSB Good Morning – 4 x 5-8

Belt Squat – 4 x 10-12

Pendlay Row – 3 x 8-10

Reverse Hyper – 5 x 12-15

GHD Sit-Up – 4 x AMRAP

As you can see, we were slightly biased towards the weakness while still addressing relevant muscle groups to ensure that we were not dumping water from one side of the boat while taking on water on the other. 

Frequently Asked Questions

Q: How does the repeated effort method differ from other training methods?

A: The maximal and dynamic effort methods focus on intensity and velocity, while the repeated effort method focuses on accrued training volume. 

Q: How can I incorporate the repeated effort method into my workouts?

A: Simple. Either perform your main exercise utilizing a multi-set and rep scheme or perform volume-focused accessory exercises following your main exercise.  

Q: How heavy should athletes train when using the repeated effort method?

A: Most repeated effort work will be moderate to lower intensity. However, depending on the exercise, there are times when repeated effort training is executed at higher levels of intensity. 

Q: How many accessory exercises should be programmed each training day?

A: On max effort days, we often use 4-6 accessory movements. On dynamic effort days, we typically execute 3-4 accessory movements. It all depends on the volume of the main exercise. 

Q: How often should exercise selection be modified?

A: While it is possible to change accessory exercises weekly, athletes can also opt to keep the same accessory exercise rotations for up to three weeks. 

For more information regarding repeated effort training, check out the WSBB blog.