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.
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.
Safe execution of max-effort training comes down to two factors; properly planned training and properly educated players. You want your programming to expose athletes to different levels of volume and intensity while teaching correct execution of the various exercises. As long as these bases are covered, max effort training is no more dangerous than any other training method.
Do not fear max-effort training; fear having weak players who get embarrassed on the playing field.
