The standard Conjugate Method template calls for four training days per week, consisting of two maximal effort days and two dynamic effort days. Heavy effort training is a training approach that can be used in place of maximal effort training. This is because these two approaches focus on developing absolute strength.
As a strength and conditioning coach, all that matters is the results you deliver to your athletes. Considering no two athletes are the same, it is reasonable to assume that there is no one-size-fits-all approach to training. If we want to become capable of solving any strength and conditioning problem an athlete may face, we must keep an open mind and use all of the tools at our disposal.
The deadlift is an exercise we use as both a main and accessory exercise to help athletes improve their posterior chain strength. Aside from the standard conventional deadlift, we can utilize many other deadlift exercise variations to change the training effect and deliver specific training outcomes based on an athlete's training needs or weaknesses.
The development of lower body absolute strength and explosive power is critical in the sport of football. Athletes must be able to rapidly accelerate, decelerate, and change direction as well as have the strength to finish tackles and overpower opponents. When seeking to develop these strengths and traits, no other method can match the efficiency and effectiveness of the Conjugate Method.
The Conjugate Method provides a training structure that addresses two critical aspects of upper body strength: absolute strength and explosive power. Through the use of weekly maximal and dynamic effort training, athletes increase absolute strength and improve their rate of force development.
The key to ensuring an in-season training plan is productive is understanding the strategy applied to the training days. As mentioned, we will be utilizing two training methods during the season - the dynamic and repeated effort methods. Max effort training will typically be reserved for offseason work, considering the fatigue this style of training can cause in untrained or beginner-level populations.
While some may only know the Conjugate Method for its utility in the world of powerlifting, this strength and conditioning training method provides a blueprint for the competent strength coach to build a training plan that addresses all aspects of sports performance. No extended training phases, no worry of detraining occurring; just consistent and meaningful gains made anytime your athletes are in the gym.
The ability to consistently track progress and collect relevant training data is two aspects of the Conjugate Method that are most beneficial to the coach or athlete. Each week, we can obtain a real-time estimate of an athlete's absolute strength, explosive power, work capacity, and conditioning level.
Another trait that sets the Conjugate Method apart from all other training approaches is its efficiency and effectiveness. We always remain efficient, as extended training phases do not restrict our training, allowing us to develop multiple strengths and physical traits simultaneously. This ensures athletes are not experiencing detraining or lacking specific strengths related to their chosen sport.
Accessory work offers the opportunity to increase strength and work capacity while also helping to improve overall physical composition. Currently, you see a trend among powerlifting coaches preaching the importance of hypertrophy-focused accessory work, similar to what might be considered bodybuilding. Westside has been doing this for over 40 years.
Building a strong trunk is a crucial aspect of enhancing athletic performance. Regardless of whether an athlete is focused on conventional or strength sports, training the muscles that comprise the trunk must be prioritized every week. A strong trunk enables athletes to stabilize their spine, hips, and pelvis properly, resulting in lower injury rates and enhanced athletic performance.
Now that we have worked through the last three weeks of training, we are at the point where we will attempt to establish a new PR lift in the barbell squat. While the previous three weeks will allow us to show up on this day in a properly recovered state, we still want to ensure our training day energy management is dialed in to reach the top set with sufficient energy to hit a new PR.
The week before a planned PR attempt is what I refer to as the setup week. This is the week when we will select an exercise that allows us to train to a proper maximal effort while limiting the overall accumulated fatigue. In situations where we are seeking to achieve a PR in the squat or deadlift, good morning variations the week prior make the most sense.
As we roll into week two, we will focus on utilizing a variation of the barbell squat that targets the lower body's anterior chain. This makes sense, considering last week's main exercise concentrated greatly on the lower body posterior chain. Balancing main exercise selection to ensure optimal focus is placed on both anterior and posterior lower body chains is always a smart approach to exercise selection.
It’s simple: informed coaches are capable of attaining specific training outcomes, while less knowledgeable coaches struggle to execute maximal, dynamic, and repeated effort training simultaneously. This is why Lou emphasized the importance of continuing to self-educate via reading and in the gym experience. The key to mastering Conjugate is finding synergy between training theory and actual application in the gym.
While traditional Conjugate Method training sequences main exercises in a manner that allows for retesting every 6-8 weeks, this strategy allows the coach or athlete to target a specific exercise in a shorter time. This can be useful when updated max effort training data is needed for upcoming dynamic effort training waves or when athletes are struggling to hit a PR in a competition-specific lift.
Through the use of maximal, dynamic, and repeated effort methods, we can improve an athlete's absolute strength, explosive power, strength endurance, conditioning, and physical composition. Essentially, the Conjugate Method allows us to develop an athlete to the most significant degree efficiently.
The safety squat bar is one of Westside Barbell's most commonly used specialty bars. This specialty barbell is primarily used to target the lower body anterior chain during squat movements but can also be used to perform other exercises. Depending on the exercise selection and programming, this barbell can accomplish different training goals.
At Westside, we are no strangers to exercise variation. Our training plans are constantly changing to ensure our athletes get the most out of their time in the gym without risk of accommodation. With athletes having only so much time to train, we cannot afford to get lazy with our programming and reduce the rate of improvement.
Advice for beginner-level athletes to help assist in making the correct choices when selecting barbell training weights. Learn the importance of training volume, technique development, and a simple strategy to help accelerate progress.
