Today, we continue to work with some of the best athletes in Brazilian jiu-jitsu, MMA, wrestling, and lacrosse every week. We do not rest on history alone; our goal is to carry on the legacy of proving the Conjugate Method is the most effective approach to training, no matter the sport or athlete.
While the focus of maximal effort training is improving peak force output, dynamic effort training seeks to reduce the time to reach it. Whether we are working with strength or conventional athletes, dynamic effort training is a critical part of the training equation. We want strong and explosive athletes, capable of rapidly generating tremendous amounts of force to move a barbell, an opponent, or themselves.
As the name implies, maximal effort training is performed at high intensity. This means that athletes will work up to a top-set single (or a set of 3 with good mornings), aiming to lift the heaviest weight they can on that specific training day. As long as we meet or exceed 90% of training intensity, we can efficiently improve absolute strength.
At Westside, we utilize accessory exercises to improve the strength and physical composition of our athletes. These movements focus on building specific muscles and muscle groups involved in sport-related tasks and can be selected to address weaknesses identified throughout the training process.
The Conjugate for Athletes series aims to provide knowledge and insight into our approach to training athletes, with the goal of helping coaches and athletes achieve success when using our methods. The Conjugate Method, when applied correctly, is the most effective and efficient approach to strength and conditioning.
