The Conjugate Method provides coaches and athletes with all the tools necessary to construct training plans that meet the demands of any physical activity as efficiently as possible. Our style of training incorporates three strength training methods: maximal, dynamic, and repeated effort methods. The use of these three methods allows us to train and improve multiple strengths and athletic traits simultaneously. 

The Conjugate Method also provides many options in terms of training strategy and approach. While many training methods rely on rules, Conjugate is based on parameters, leaving room for coaches or athletes to adjust training to best suit their needs, depending on current circumstances. Part of what makes our training approach great is the ability to devise creative solutions and optimize training on the fly.

However, when a coach or athlete first begins using the Conjugate Method, it is necessary to establish some boundaries. Unfortunately, some believe using the Conjugate Method is a license to create unnecessary exercise variations and attach bands and chains to everything.

Below, we will discuss three rules that every coach or athlete new to the Conjugate Method should follow to ensure training is most productive and beneficial.

Exercise Variation: Keep It Simple

The use of exercise variation is a hallmark of the Westside Barbell Conjugate Method. At Westside, we utilize exercise variation as a means of increasing training specificity and enhancing an athlete’s rate of improvement. We do not use exercise variation to avoid taxing work or as a means of performing trick lifts to seem stronger than we actually are. 

As a beginner, standard barbell and dumbbell exercises offer a wealth of benefits in terms of optimal stimulus to promote increased strength and muscle mass. Just because you have decided to use the Conjugate Method does not mean you must abandon standard exercises in favor of a five-board press against quadded monster minibands or SSB high box Hatfield squats. 

If you are new to training or have been training for years, there are still significant gains to be made using standard barbell, dumbbell, and machine exercises. 

One mistake many make is thinking every exercise variation used at Westside Barbell is suitable for anyone using the Conjugate Method. In reality, many of our athletes have 10, 15, or even 20 years of barbell training experience. Therefore, for an athlete with a high training age, variations may become somewhat exotic to deliver the stimuli the athlete needs to continue improving a specific strength or athletic trait. 

The exercise variation strategy for beginners, as well as for the most experienced athletes, remains the same: a minimal effective dose. We only want to use exercise variation when it is necessary, which means when accommodation has set in, and we need a new stimulus to continue to drive progress. If we jump off the porch using every variation under the sun, where do we go once progress begins to stall again?

Get the most out of the basics and add variation into the equation only when necessary. Also, make sure the variation is worthwhile, not some exercise used as a means of doing less work or feigning strength you don’t actually possess. 

Managing Training Volume and Frequency

Similar to how many beginners or intermediates think increasing exercise variation is the answer to their strength training prayers, some believe the answer is increased volume and frequency. However, just like with exercise variation, when it comes to volume and frequency, less is often more. 

The standard Westside Barbell training template requires athletes to train four days per week. Often, beginners or intermediates believe this is not enough training volume or frequency to improve at an acceptable rate and opt to add volume or training days to the template. 

Unfortunately, this often accomplishes the polar opposite of their goal, resulting in diminished performance in the gym and a reduced rate of improvement. 

Our standard template ensures two things: athletes are adequately trained and afforded the necessary time to recover, allowing training to continue productively week after week. Considering the level of training intensity and volume our athletes experience each week, the three rest days we plan are non-negotiable. Training and rest are equally important - one hand washes the other. 

The only exception that can be made is for athletes who are significantly out of shape and require conditioning work. In this case, we could add a fifth training day, utilizing basic conditioning exercises such as sled pulls or incline treadmill walks. 

Speed Work Makes the Dream Work

Each week, we train two maximal and two dynamic effort exercises. Maximal effort training primarily focuses on improvement of absolute strength, with a focus on reaching the highest level of training intensity possible for that specific training day. Dynamic effort training is utilized to enhance an athlete’s rate of force development, with a focus on barbell velocity and training density. 

Many can see the benefit of maximal effort training. Lift heavier weights, get bigger and stronger over time. Simple. 

However, many beginners or intermediates disregard the importance of properly regulated dynamic effort training and often opt to train their dynamic effort work a bit heavier than they should. While this may be manageable in the short term, it almost always leads to the same destinations – fatigue, burnout, or injury. 

To yield the most significant benefit from dynamic effort training, we must accomplish three things: optimal barbell velocity, proper technique, and appropriate training density. This means we are training with an adequate amount of weight and accommodating resistance, and that our rest times are properly regulated to keep the ideal pace associated with WSBB dynamic effort training. 

Additionally, there are times when dynamic effort training weights must be adjusted. While we strive to use the training weights that our current maximal effort lifts dictate, there will be times when barbell velocity suffers, and training must be modified to remain productive. 

If this occurs, the rule of thumb is to lower the weight as little as possible while maintaining a barbell velocity within an acceptable range. With dynamic effort training, prioritizing barbell velocity and proper technique is essential, and training weights should be adjusted accordingly.

A slight adjustment to dynamic effort training weights can have a significant impact on recovery and overall training quality. 

For more information about using the Conjugate Method for beginners, check out the Starting Conjugate Series.