The Conjugate Method utilizes three strength training methods: maximal, dynamic, and repeated effort. The maximal and dynamic effort methods are used when programming and executing main exercises, while the repeated effort method is typically utilized during accessory exercise training. These methods work in concert to develop a complete athlete. 

In the world of Conjugate, accessory exercises play a critical role. At Westside, we use accessory exercises to build strength, target specific weaknesses, increase work capacity, and improve overall physical composition. These exercises make up the bulk of our daily and weekly training volume. 

On each training day, around 20% of our training volume will be accomplished during the main exercise, with the remaining 80% occurring during accessory exercises. Given this, it is easy to understand why accessory exercise programming and execution must be dialed in. 

When accessory exercises are programmed and executed to a high standard, athletes can expect to improve strength and athletic performance rapidly. If accessory exercises are mismanaged or poorly executed, progress can stagnate, and injury can occur. 

Below, we will discuss a few simple strategies we use at Westside to improve the effectiveness of accessory exercise training. 

Strategy #1: Heaviest Weight Possible

If you were to say "use the heaviest weight possible during accessory training" to most coaches, they would likely scoff at the idea. However, there is a method to the madness. At Westside, we often execute accessory exercises using the heaviest weight we can manage while completing all prescribed sets and reps to standard. 

This strategy autoregulates the accessory training intensity based on how much fatigue an athlete accrues during the workout and throughout the week. It ensures the athlete is training with optimal weights each set and helps to maximize the effectiveness of accessory exercise training.

This strategy is often best when working with beginner or intermediate-level athletes. Not only does it take the guesswork out of selecting accessory exercise training weights, but it also ensures training remains within optimal ranges on a consistent basis. All a beginner or intermediate-level athlete has to do is assess their current level of fatigue and select weights accordingly. 

The only downside to this strategy is that it requires the athlete to be honest. An athlete must not overestimate their abilities and overextend themselves, nor exaggerate their fatigue to avoid doing more work.

Strategy #2: Work up to a Top Set

Working up to a top set is the standard approach to max effort training, but it can also be applied to accessory exercise training.

However, this strategy is applied to accessory training differently. When working up to a top set during an accessory exercise, we will achieve meaningful levels of both volume and intensity when performing specific accessory exercises. 

Often, we use this strategy when performing multi-joint accessory exercises such as barbell rows, power cleans, front squats, Zercher squats, rack pulls, or any other multi-joint movement being utilized as an accessory exercise. The idea is simple: gradually escalate the training intensity throughout the prescribed sets, leading to a top set. 

This approach helps an athlete use accessory exercises to continue improving absolute strength, rate of force development, and work capacity. It is important to note that we do not cut sets short and reduce rep counts to achieve a heavier top set. We still perform all prescribed sets and reps to standard and end the exercise with a top set. 

Strategy #3: Accessory Exercise Conditioning

While strength is essential to athletic performance, an athlete must be adequately conditioned to display athletic traits to the highest degree. Improvements in conditioning levels can, of course, be accomplished via traditional routes such as cardiovascular and GPP training. 

However, we can also use accessory exercises to help improve overall fitness.  

At Westside, we focus on training volume and intensity as well as training density. Training density refers to the work accomplished within a specific time frame. Ideally, we want our training to be as dense as possible to ensure athletes improve their conditioning to the greatest extent. 

Fortunately, executing this strategy is simple; you'll take shorter rest periods between sets. However, this must be done in a responsible manner. Ideally, an athlete wants to find the shortest amount of time it takes for them to recover to a point where they can execute all prescribed reps of the next set to standard. 

This strategy will ensure the heart rate remains optimally elevated throughout the accessory exercise portion of the workout, adding another layer of conditioning work to the mix. This work is low-hanging fruit that can really pay off as long as the coach or athlete dials in the appropriate rest times between sets. 

When using this strategy, it is important to evaluate all athletes on an individual level. Some athletes will be able to keep a faster pace than others. If conditioning levels are to be successfully improved, the training must account for the athlete's current fitness level. 

For this strategy to be successfully utilized, an athlete must be appropriately evaluated and follow rest times that work with their current level of conditioning. As conditioning improves, rest periods can be gradually reduced to continue making progress. 

Adjust the Approach

The Conjugate Method's ability to be manipulated to deliver specific training results at any time is what makes it the superior strength and conditioning training method. While we have our standard approach, there are also many ways that training can be programmed and executed to deliver specific training effects and outcomes. 

This is one reason why it has been said that you aren't training Westside-style unless you are training at Westside Barbell. While we still use the basic template on a weekly basis, we adjust our approach to training in many ways to continue making progress. The adjustments made will always depend on the specific athlete being trained. 

Fortunately, we have platforms like the WSBB Blog and Conjugate Club to help share our knowledge with the public. Our ultimate goal is to improve the training of all athletes and take human performance to the next level. These platforms help us share advice and strategies to help all athletes adjust their approach to further optimize their training. 

Westside Barbell is the home of the Conjugate Method, and we will continue sharing knowledge and employing the training methods perfected by Louie Simmons to improve athletes' strength and conditioning for many years to come.

Sources:

Simmons, L. (2007). Westside Barbell Book of Methods. Westside Barbell.

Verkhoshansky, Y., & Siff, M. C. (2009). Supertraining. Verkhoshansky.