The Conjugate Method uses three primary strength training methods: maximal, dynamic, and repeated effort. These training methods allow coaches and athletes to address all aspects of sports performance and physical development. Whether an athlete needs to improve absolute strength, explosive power, physical composition, or overall conditioning, we can use the Conjugate Method to develop a plan to attain the desired training adaptations. 

However, a sound training plan alone will not guarantee progress and success. An athlete's progress using a Conjugate-based training plan will significantly depend on their ability to properly execute all aspects of the plan. This involves a combination of proper mindset and optimal physical output. 

Proper mindset refers to the athlete's understanding of the intent and requirements of each training day and exercise. Optimal physical output refers to the athlete's ability to execute each training day, exercise, set, and rep at the parameters demanded by the method being employed. 

Below, we will discuss the mindset and basic execution associated with each training method used within the Conjugate system. 

Max Effort

Many coaches and athletes misunderstand the maximal effort method. The focus of maximal effort training is to expose the athlete to high levels of training intensity to recruit the largest motor units. This results in rapid improvements in absolute strength and rate of force production. 

Many misunderstand that this is not a day similar to competition. Our training weights are dictated by current fatigue levels and the time of year. While the weight in the bar certainly matters, our goal is to train at the heaviest weight for that specific day. 

Ideally, we want to train to meet or exceed 90% training intensity when executing max effort training. This is considered the lowest threshold of training intensity to achieve optimal gains in absolute strength. The main idea is to take the PR lift when it is there but avoid taking unnecessary risks. 

Over time, we establish PRs to ensure we are trending upward in terms of progress. However, we do not live and die by the PR lift. We can still achieve an effective stimulus but not a new PR. 

While we strive to establish a consistent schedule of PR lifts, the main focus is exposure to specific levels of training intensity to achieve the gains in absolute strength we seek. 

Regarding mindset, we do not pretend to be Vikings at war with the barbell. This behavior elevates the emotional state to a level that cannot be consistently replicated, which can lead to misleading results in terms of training data. We want to keep an even-keel attitude and avoid becoming overstimulated mentally. 

One of the most effective ways to keep max effort training productive while avoiding injury is to keep your emotions in check and leave a set in the tank. Understand that this is just another training day, not the last barbell you will ever lift. 

Dynamic Effort

The dynamic effort method is primarily focused on improving an athlete's rate of force development and explosive power. This is achieved by lifting submaximal weights at maximal velocity, calling for the athlete to reach specific levels of physical output. Unlike max effort, where the goal is simply to complete the lift, the reduced training intensity experienced during dynamic effort work calls for an athlete to move the barbell with specific intent. 

At Westside, we often perform our dynamic effort training with resistance bands. These resistance bands cause an overspeed eccentric effect, increasing kinetic energy as the athlete moves through the eccentric phase. However, if dynamic effort is executed without accommodating resistance, athletes must implement compensatory acceleration, as popularized by Dr. Fred Hatfield. 

When executing dynamic effort repetitions, it is important only to move as fast as can be controlled. We do not want to sacrifice technique to improve bar speed. Ideally, we want dynamic effort work to improve the rate of force development and refine technique as well. 

Additionally, dynamic effort work allows athletes to improve conditioning by keeping rest periods short and training dense. At Westside, we only take enough rest time between sets for our athletes to remain capable of performing the next set with proper technique. For our athletes, this is typically 45-60 seconds between sets. 

Each set of dynamic effort training requires an athlete to reach the output levels necessary to achieve the barbell velocity targets. Athletes must perform each set with the intent to move the barbell as fast as possible and try to beat the prior set when it is time for the next set. As we say at the gym, the last set is the best set. 

Repeated Effort

Each Conjugate-based training day will include a main exercise, a primary accessory exercise, and secondary accessory exercises. While the maximal and dynamic effort methods will be commonly used during our main exercise training, the repeated effort method is utilized during our accessory exercise training. Our repeated effort work intends to improve work capacity, physical composition, and overall conditioning. 

Aside from the set and rep parameters, the loading parameters are the most significant difference between the other two methods and repeated effort training. With max or dynamic effort training, you have distinct expectations regarding training weights. When executing accessory exercises, it is left up to the coach or athlete to decide the optimal training weight. 

Success with accessory exercise training relies upon training weight selection and training intent. The training weight must be heavy enough to drive adaptation, and each rep must be executed strictly. While exercise selection plays an important role, you can make mistakes and still make gains if your training weight selection and execution are dialed in.  

Like dynamic effort work, accessory exercises offer an opportunity to keep training dense to improve overall conditioning. Again, when doing this, we ensure each athlete rests long enough to perform the next set to standard. Additionally, we do not want to focus so much on density that training weight selection becomes limited. 

While we want to keep our accessory exercise volume high, we do not want it to be so high that fatigue levels become excessive. We want to reach an optimal stimulus level while leaving room to ensure athletes are properly recovered for the next training day.

Get It Right

Success with Conjugate Method training depends on mindset and execution as much as on methods. Even the most competently designed training plan will fail to produce ideal results if not executed with proper intent. Productive training relies upon an athlete's ability to remain disciplined during each rep of each set. 

As any athlete knows, going through the motions is never enough. Barbell training is no different. The training will only be as productive as the athlete performing the movements.

You can't expect a large return with a small investment. Training is done under the athlete's volition; nobody but the athlete can decide the level of effort and discipline applied to training. At Westside, we are as focused on mindset as anything else. You cannot expect to become your athletic best with a weak mind. 

The advice above is intended to ensure that athletes new to Conjugate-based training have a basic understanding of the intent and expectations of our three training methods. Following this advice will help to accelerate improvements in athlete performance. 

When Conjugate Method training is executed with proper intent and technique, no other method can match the rate of improvement athletes using the method will experience. 

Sources:

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