The Conjugate Method's efficiency sets it apart from other strength training methodologies. Using Conjugate, athletes can train multiple special strengths simultaneously, leading to more significant improvements in strength, speed, and athletic performance over time. 

Many aspects contribute to the effectiveness of Conjugate-based training plans, and one of them is the ability to target identified weaknesses. Targeting weakness means making slight modifications to the training plan based on the most recent training data obtained in the gym. Doing so improves the overall individualization of the training and increases the rate of improvement. 

The modifications made can relate to exercise selection, intensity, or volume, depending on the athlete's needs. 

Using Conjugate, athletes can modify training to immediately address identified weaknesses responsible for holding back progress. Instead of being locked into a specific training phase or focus, we can quickly adjust our training approach to address the identified weakness. Training weak muscle groups helps to distribute demand on involved muscle groups appropriately during strenuous lifts and helps reduce the risk of overuse or catastrophic injury. 

Below, we will review the basic strategy we use at Westside Barbell to modify training when a weak muscle or muscle group is discovered. 

The Big Picture

Targeting weakness is frequently misunderstood by those new to the Conjugate Method. As an athlete begins utilizing a Conjugate Method training program, the focus needs to be on selecting exercises for both main and accessory training that adequately target all involved muscle groups. This strategy helps reduce the number of instances in which training must be modified due to identified weaknesses. 

In a perfect world, this strategy would be enough to keep training on track and the PRs rolling. However, this is not the case. Inevitably, athletes will deal with one or multiple weak muscle groups, negatively affecting their improvement rate. 

When this occurs, modifying exercise selection and programming becomes necessary to account for these lagging muscle groups. We do this by ensuring we accurately identify the weakness and then begin selecting effective movements trained at specific levels of volume and intensity to directly address the issue. 

It is important to note that these adjustments will be somewhat subtle for the most part. We do not want to completely overhaul the training plan; we want to make simple modifications that specifically address intensified weaknesses. This helps to avoid a scenario where we scoop buckets of water out of one end of the boat only to create a leak at the other end. 

Choosing the Right Approach

It is vital to ensure sensible decisions are being made when modifying the current training plan. Just because a weak muscle group has been identified does not mean training must completely change. We want to select a few worthwhile exercises to solve the issue rapidly.

For instance, let's say an athlete is dealing with a hamstring weakness that limits their deadlift strength. From here, we have three options: select a hamstring-focused main, primary accessory, or secondary accessory exercise. Which option we choose will always depend on the individual and the current training situation. 

When dealing with identified weaknesses, we will initially modify our main and primary accessory exercises. These options will best allow us to attack strength-related weaknesses. The movements are multi-joint, allowing for training to be accomplished at a higher level of overall intensity. 

These movements will help the weak muscle group to become significantly stronger, considering training at max effort percentages is the quickest route to improving absolute strength. For an individual with weak hamstrings, this could mean movements such as the giant cambered bar good morning, conventional deadlift, deficit deadlift, stiff-leg deadlift, Romanian deadlift, or giant cambered bar squat.

If we believe the hamstring weakness is caused by fatigue due to the muscle lacking work capacity, we can also make secondary accessory exercise selections to address the issue. This means exercises such as the Inverse curl, hamstring curl, GHD, Nordic curl, or kettlebell swings. Instead of solely relying on training intensity, we combine intensity and volume to bring about the strength and work capacity adaptations we seek. 

Whether we adjust the main exercise and primary accessory or just the secondary accessory exercises depends on the training day. We do not want to modify training to the point that all of our lower body training becomes consumed with hamstring-specific movements. Ideally, we will keep an even balance of weakness-focused main movements and weakness-focused accessory movements. 

Modifying the Training Plan

We will modify the training plan as we continue addressing the hamstring weakness. Here is what a normal max effort lower body training session would look like without having to account for specific weaknesses:

Main Exercise

SSB Box Squat

Primary Accessory Exercise

Front Squat – 4 x 5-8

Secondary Accessory Exercises

Leg Press – 4 x 10-12

Hamstring Curl – 4 x 10-12

Reverse Hyper – 4 x 15-20

Standing Abs – 4 x 15-20

Here is what this training would look like with the main exercise and primary accessory exercise adjusted to account for a hamstring-specific weakness:

Main Exercise

Giant Cambered Bar Good Morning – work up to a top set of three reps

Primary Accessory Exercise

Romanian Deadlift – 4 x 5-8

Secondary Accessory Exercises

Leg Press – 4 x 10-12

Hip Adduction – 4 x 10-12

Reverse Hyper – 4 x 15-20

Standing Abs – 4 x 15-20

In this instance, we add a main exercise and primary accessory exercise that targets the hamstrings using training weights that reach intensity levels capable of improving absolute strength. Considering the hamstring bias associated with the main exercise and primary accessory movements, we adjusted the secondary accessory exercises to include other muscle groups. 

Here is what this training would look like with the secondary accessory exercises adjusted to account for a hamstring-specific weakness:

Main Exercise

SSB Box Squat

Primary Accessory Exercise

Front Squat – 4 x 5-8

Secondary Accessory Exercises

Inverse Curl – 4 x 10-12

Goblet Squat – 4 x 10-12

Reverse Hyper – 4 x 15-20

Banded Hamstring Curl – 3 x AMRAP

Standing Abs – 4 x 15-20

As you can see, we keep the main and primary accessory exercises the same while adding secondary accessory movements that directly target the hamstrings. These movements are performed at a combination of volume and intensity that will increase work capacity, leading to fewer instances of muscular fatigue. 

We aren't performing a total overhaul of the training plan; we just want to increase the focus on an identified weak muscle group to hopefully kick-start improvements in strength and work capacity. 

Avoid Chasing Ghosts

While identifying and directly addressing weaknesses is a great way to improve strength, speed, and sports performance, it cannot become an obsession. Too often, folks using the Conjugate Method get too caught up looking for a weak muscle group instead of selecting a battery of accessory exercises that adequately train all involved muscle groups. This leads to imbalances and unnecessary weak muscle groups. 

While increasing the focus on weak muscle groups can be beneficial, it cannot be done at the cost of weakening other muscle groups. This is why it is considered good practice to alternate between main and primary accessory adjustments and secondary accessory adjustments. Doing so ensures that training isn't totally dominated by the newly discovered weakness and keeps other muscle groups from becoming neglected. 

At Westside, we are always looking for a weak muscle group to improve. However, we do so sensibly after reviewing multiple days and weeks of training data. We do not begin adjusting training just because we had one bad day; we wait until we have multiple days and weeks of training data that clearly point to a specific muscular weakness. 

We always want to be on the hunt for the next weak muscle group. However, we do not want to begin analyzing training to the degree that leads to constantly overhauling the plan to account for a newly identified weakness. A poor training session isn't a five-alarm fire, so we don't need to have knee-jerk reactions to what could be just one bad day of training. 

Making adjustments to training based on identified weaknesses can be tremendously beneficial. Just don't get so caught up in the idea that you end up chasing ghosts and neglecting other crucial muscle groups. 

Sources:

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

Zatsiorsky, V. M., & Kraemer, W. J. (2006). Science and Practice of Strength Training. Human Kinetics