The Conjugate Method has been applied to the sport of powerlifting with great success. Our methods address all the necessary special strengths to ensure a powerlifter is able to not only perform well at competition but also continue making progress on a consistent basis. Unlike linear training, where athletes experience peaks and valleys in terms of performance, the Conjugate Method helps athletes progress in a stair-step pattern. 

We are able to progress athletes the way we do because we train all relevant special strengths simultaneously. This is much different from linear-based approaches, where only one special strength is focused on for an extended period. At Westside, our athletes get bigger, stronger, and faster without detraining or unnecessarily regressing. 

The powerlifting offseason offers many opportunities to focus on specific aspects of strength or conditioning affecting sports performance. During competition preparation, exercise selection is limited due to the need to remain proficient in the competition-relevant lifts at competition-relevant levels of intensity. However, in the offseason, we do not have to be as strict with our competition lift frequency, particularly at max effort intensities. 

Below, we will discuss a basic powerlifting offseason programming strategy intended to help athletes raise their performance level and get the ball rolling before transitioning into a competition preparation training cycle. 

Main Exercises

The Conjugate Method uses a main exercise each training day. Most frequently, this exercise is performed following max or dynamic effort training protocols, but there are times when we execute repeated effort work as a main exercise as well. In the offseason, we have many options for programming main exercises. 

Offseason max effort work will be slightly different from the competition approach. We will utilize a competition-relevant max effort exercise at least twice per month during competition preparation. The other two exercises will be special exercises that help correct technical errors or address specific weaknesses.

Here is an example of a four-week max effort lower training plan during a competition preparation training cycle:

Week 1 – Competition Squat

Week 2 – SSB Box Squat vs. Light Bands

Week 3 – Competition Deadlift

Week 4 – Giant Cambered Bar Good Morning

Here is an example of a four-week max effort lower training plan during an offseason training cycle:

Week 1 – 2" Deficit Deadlift

Week 2 – Pause Squat (two-count pause)

Week 3 – SSB Anderson Good Morning

Week 4 – Bow Bar Low Box Squat

As you can see, we are still performing squats and deadlifts. However, the exercises aren't competition-relevant and are specifically selected to address an athlete's weaknesses or issues. 

This exercise selection would be ideal for an athlete experiencing issues with reversal strength in the squat and force production off the floor in the deadlift.  

The idea behind offseason main exercise selection is simple; utilize special exercises that address specific issues or weaknesses while remaining skilled in the basic movement patterns. For example, a pause squat is not competition-specific but features the same movement pattern, preventing meaningful skill loss.

Accessory Exercises

Unlike our main exercise selection, we have a fair amount of freedom in our accessory exercise selection during both the competition and offseason training cycles. However, in the offseason, we can try new accessory exercises without worrying about timelines. This is where we can introduce new stimuli to bring about new adaptations. 

As we work through our offseason accessory work, we can keep what works best for our competition preparation accessory exercise selection and disregard what doesn't. Simply put, during the offseason, we can experiment with new movements and risk potentially wasting time - we cannot do this during competition preparation. 

Another strategy we employ with our accessory exercise training is using a primary accessory exercise. This means we select a multi-joint movement and perform it following set and rep parameters that allow us to train at moderate to higher levels of intensity. 

In the offseason, the primary accessory slot is where we can schedule competition-relevant movements programmed in a repeated effort fashion. For instance, if we don't want to regress in our competition squat performance while focusing on other special exercises, we can execute competition-style squats for 3-4 sets of 3-5 or 5-8 repetitions. This work helps to maintain competency and will prevent any meaningful loss of skill in the offseason. 

When you hear a coach criticize the Conjugate Method for using special exercises instead of competition-relevant movements, know that the coach is admitting how little they know about Conjugate Method training. 

I also want to mention that sound accessory exercise programming should be somewhat boring. Nowadays, you see a new exercise on social media every day. While new movements are useful, the bulk of your accessory work should be movements similar to classic bodybuilding exercises. 

Conditioning

The offseason is a great time for powerlifters to improve their overall conditioning. When preparing for competition, the conditioning aspect of training is often reduced in the name of fatigue management. However, in the offseason, we must ensure that our fitness base is intact to allow training to progress.

If athletes seek to reach peak sports performance, they must have the conditioning and fitness necessary to consistently train at a high level. It is not all about strength; an athlete must also be fit enough to train at the level needed to continue progressing. 

In the sport of powerlifting, many people are held back not by strength or explosive power but by their conditioning. Without adequate physical conditioning, athletes will find it difficult to escalate the volume and intensity demands of training plans designed to take their abilities to the next level.

Additionally, well-conditioned athletes will experience fewer issues with fatigue and recovery. Properly conditioned athletes will not only be able to endure greater levels of training volume, intensity, and density but also recover faster. GPP should be included year-round as a powerlifter, with an increased focus during the offseason. 

Efficient and Effective

Whether preparing for competition or looking to improve strength and athletic ability in the offseason, no training method can deliver results at the level the Conjugate Method can. As an athlete, you only have so much time each offseason to make meaningful improvements in strength, physical composition, and conditioning. Why would you not use the most efficient and effective means?

The Conjugate Method allows a coach or athlete to keep training optimal throughout the year, whether that means preparing for competition or looking to improve in the offseason. Much of the work stays the same, with the only differences being exercise selection and an increased focus on conditioning. 

Knowing how to shift gears appropriately when using the Conjugate Method is critical. It is also important to learn how to manipulate the methods based on the athlete, the training goal, and the time of year. Follow the simple strategy mentioned above, and you'll make year-round improvements in strength and technique that carry over to the platform. 

Sources:

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