Strength Training Articles

Strength Training Articles

Articles Tagged with Repeated Effort Method
Starting Conjugate: Repeated Effort Bench Press

Starting Conjugate: Repeated Effort Bench Press

The repeated effort method is the method most responsible for ensuring an athlete maintains an optimal level of training volume every week. Unlike the maximal and dynamic effort methods, which are trained on specific days, the repeated effort method is utilized every training day. Why? Because it allows us a way of keeping our volume at the right level and focusing on the development of weak muscle groups. 

Tue Jan 10, 2023
Starting Conjugate: Basics of the Repeated Effort Method

Starting Conjugate: Basics of the Repeated Effort Method

When most people think of the Conjugate Method, two training methods come to mind, max...

Mon Dec 26, 2022
Base Building: Upper Body Main Exercises

Base Building: Upper Body Main Exercises

While it is true that mastering the Conjugate Method from a programming/coaching perspective can take many years and calls for the individual to understand the theory and application along with all of the nuances involved, proper execution of the methods is a relatively easy task to accomplish. As much as a beginner can benefit from traditional linear-style periodization, they can benefit even more from a Conjugate Method program.

Fri Nov 25, 2022
Four Weeks to a Bench PR: Week Three

Four Weeks to a Bench PR: Week Three

It is now week three of the four-week bench press PR program, and it is time to change up the angle of the press. We have focused on pressing from the flat position for the past two weeks. This week, we will focus on pressing from the incline position. This will allow us to place emphasis on the pecs and shoulder muscles, as well as the triceps. 

Sun Nov 20, 2022
Starting Conjugate: Managing Training Volume

Starting Conjugate: Managing Training Volume

The success of your Conjugate Method programming will depend on your ability to properly regulate three aspects of training: intensity, volume, and frequency. All three play a significant role in deciding whether or not you will attain the training goals you have in mind when designing your programming.

Thu Nov 17, 2022
It’s Not a Phase

It’s Not a Phase

Phase training is impractical for a couple of reasons, mainly detraining. Phase training will always lead to detraining as the athlete transitions from phase to phase. This means that you will lose a percentage of the gains you attained in the previous phase due to a lack of focus on that particular strength in the current phase. Essentially, you trade proficiency in one strength for another.

Wed Nov 09, 2022
Starting Conjugate: Do Your Part

Starting Conjugate: Do Your Part

As the old saying goes, "you get what you put in," this very much rings true in the world of strength and conditioning. Without the proper level of exertion, mental fortitude, and dedication to your training, you will ultimately reach a point where improvement is no longer possible. So, an athlete needs to understand the expectations and execution associated with each method we use. 

Fri Sep 02, 2022