
Max Effort Articles
Articles Tagged with Max Effort

Four Weeks to an Overhead Press PR: Week 3
Sat Jun 03, 2023

Four Weeks to an Overhead Press PR: Week 2
Sun May 21, 2023

Four Weeks to a Bench PR: Week Two
Ideally, an athlete should be rolling into the training week feeling adequately recovered and ready to handle some heavy weights. This week, we will work up to our first max-effort single attempt of the four-week PR training plan. This week will test an athlete's most significant weakness in the bench press.
Sat Nov 12, 2022

Four Weeks to a Bench PR: Week One
As you accumulate training time, you may reach a point you cannot consistently hit a PR lift when you train a max-effort exercise.
Fortunately, this is not that big of an issue. The intention of max-effort training is to lift the heaviest weight possible, with the goal being to recruit the greatest number of motor units possible. By achieving maximal motor unit recruitment, we can improve absolute strength, eventually leading to a new PR lift being established.
Fri Nov 04, 2022

Absolute Strength for Grapplers
One important attribute in all sports, especially grappling sports, is absolute strength. Absolute strength represents the maximal amount of force an athlete can produce. Gains in absolute strength for a grappler lead to stronger takedowns, better sprawls, improved control, and the ability to use strength to force submissions when technique fails.
Tue Oct 11, 2022

Incline Bench Press Variations
Tue Sep 27, 2022

Exercise Progression: The Barbell Squat
Tue Sep 13, 2022

Starting Conjugate: Basic Press Variations
Fri Sep 09, 2022

Understanding The Standard Template
Mon Aug 08, 2022

Bench Press Builders
Wed Jul 27, 2022

Understanding Specialty Barbells
Wed Jul 13, 2022

Starting Conjugate: Absolute Strength Development
Fri Jul 08, 2022

Understanding Max Effort
Fri Jun 10, 2022

Modified Max Effort
Instead of achieving maximal motor unit recruitment by performing a lift at 100%, the main exercise is performed for three or five rep top sets that still reach suitable motor unit recruitment levels.
Essentially, we are losing the ability to achieve the highest level of motor unit recruitment with the reduction in intensity. Still, we are gaining a meaningful boost in recovery and decreasing the likelihood of programming failure or injury in the future.
Modified max-effort allows a lifter struggling with recovery to be afforded the benefits of high-intensity weight training while reducing the overall impact on recovery associated with an all-out max effort lift.
Fri May 27, 2022

Starting Conjugate: Max Effort Walk-Through
To ensure that all we have previously discussed is understood, I will use this article as an opportunity to walk you through what would be considered an optimal max effort upper training day for a powerlifter. For the sake of this article, we will say this individual is a powerlifter who struggles with tricep weakness and has issues locking out heavy presses.
Wed May 11, 2022

Starting Conjugate: How to Begin Rotating Max Effort Exercises
Mon May 09, 2022

Starting Conjugate: Choosing Your First Max Effort Exercises
Fri May 06, 2022

Max Effort: Proper Exercise Selection and Implementation
Thu Mar 24, 2022

Conjugate for Grappling: Max Effort Lower
If an athlete needs to address their absolute strength, speed, endurance, or durability, a Conjugate program can be designed to improve sports performance.
There is a need for high levels of all of the attributes mentioned above in grappling-based sports. Over the past three years, I have had the opportunity to write programming for one of the premier Brazilian Jiu-Jitsu competitors in the world today, Dante Leon. Dante is a Brazilian Jiu-Jitsu black belt and has used Conjugate-based strength training to take his abilities to the next level.
Mon Mar 21, 2022
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