What makes Conjugate so effective is the simultaneous use of three strength training methodologies: the maximal, dynamic, and repeated effort methods. While specialized training tools will, of course, enhance programming options, they are not what decides the outcomes of a Conjugate Method training program.
The training of athletes needs to address multiple strengths and athletic traits, fit the athlete’s practice and competition schedule, and be adaptable to any situation. Knowing this, it is easy to understand why we consider the Conjugate Method to be the most optimal means of developing strength and conditioning plans for athletes.
Another trait that sets the Conjugate Method apart from all other training approaches is its efficiency and effectiveness. We always remain efficient, as extended training phases do not restrict our training, allowing us to develop multiple strengths and physical traits simultaneously. This ensures athletes are not experiencing detraining or lacking specific strengths related to their chosen sport.
The powerlifting offseason offers many opportunities to focus on specific aspects of strength or conditioning affecting sports performance. During competition preparation, exercise selection is limited due to the need to remain proficient in the competition-relevant lifts at competition-relevant levels of intensity. However, in the offseason, we do not have to be as strict with our competition lift frequency, particularly at max effort intensities.
The use of bands and chains attached to a barbell, also known as the combination of resistance method, is a training approach popularized by Louie Simmons and Westside Barbell. This training is utilized to manipulate the strength curve of an exercise, typically a variation of the squat, bench press, or deadlift.
This accessory work is one of an athlete's most critical training tasks. Not only will this training help to improve work capacity, but it will also allow an athlete to develop optimal levels of muscle mass. While max effort work can certainly help from a tissue density perspective, our repeated effort training drives the volume that allows for meaningful hypertrophy.
As a powerlifter, it is crucial to use a powerlifting-based training plan. If you are new to powerlifting, you will likely discover many different approaches to strength training. Fortunately, all of these approaches essentially follow one of two operating systems: linear or conjugate-based training.
The sport of strongman requires an athlete to develop multiple special strengths and athletic traits. This makes the Conjugate Method the ideal method for a strongman athlete. When looking for the best training method to improve various special strengths and athletic traits simultaneously, there is only one answer – the Conjugate Method.
The Conjugate Method is not a "program" but a strength training operating system. What begins as a basic template and three primary training methods can become training plans capable of improving sports performance in every sport. The only thing that limits the effectiveness or efficiency of the Conjugate Method is the knowledge possessed by the coach or athlete managing the training.
When combined with other back exercises, such as barbell rows and cable pulldowns, shoulder shrug variations will help ensure the back is properly trained. This attention to detail will lead to direct improvements in the competition lifts when training the mid and upper back. Whether squatting, benching, or deadlifting, the mid and upper back play a crucial role in completing the lift.
The front squat is a multi-joint exercise that emphasizes the anterior chain while remaining capable of adequately training the posterior chain muscles. This movement helps to improve the strength of the quadriceps, hip flexors, back, and trunk. This variation is often one of the first squat variations we use when training athletes, as it helps to improve strength and technique in the competition squat directly.
Whether an athlete wants to improve their upper body strength, or a powerlifter seeks to improve their competition total, the bench press is an exercise that should be performed regularly. This exercise can be performed in various ways, including special exercise variations that utilize different specialty bars and accommodating resistance setups.
A proper speed bench workout comes down to execution and programming. Execution is most important, considering the intent at which each rep is performed is what separates dynamic effort training from repeated effort training. Additionally, athletes must develop proper form to ensure injury does not occur when training at higher velocities.
At Westside, we have helped many athletes improve their sports performance. The idea behind our training is simple: focus on enhancing all relevant special strengths in the gym while maintaining a predictable recovery schedule that allows athletes to have the energy to improve sports skills at practice.
We build the special strengths that help better execute sports skills, and team practice helps refine skill execution and enhance sports competency.
