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.
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.
A coach's training methods must account for the dynamic nature of sports practice, sports competitions, and daily life. As a coach, if you want your athletes to be as successful as possible, you must be able to design a training plan that meets the athletes where they are currently, not where some pre-written plan expects them to be.
It is now the second week of our four-week squat PR plan. Last week, we performed a 2" mat deadlift, working up to a top-set single. We selected this exercise for two reasons. First, we typically want to perform a deadlift variation once every four weeks. However, with a max effort squat attempt scheduled, we want to ensure we arrive at that day with as little accrued fatigue as possible.
