Base Building: Utilizing Repeated Effort

The Westside Barbell Conjugate Method uses three primary training methods: max, dynamic, and repeated effort. These methods are used weekly, with two days dedicated to max and two to dynamic effort training. The repeated effort method is used in each training session, often during accessory exercise training. 

However, the repeated effort method is a training method that can be used in various ways. Unlike max and dynamic effort, which is typically relegated to the main exercise, the repeated effort method can be implemented during main or accessory exercise training. Athletes can perform repeated effort training at different training volume and intensity levels. 

Depending on an athlete’s training goals, we can use the repeated effort method as a substitute for dynamic effort training or as a means of deloading when fatigue from max effort training begins to affect training. 

Most commonly, repeated effort training will be applied during accessory exercise training, with the goal being to increase strength, eliminate identified physical weaknesses, improve physical composition, and enhance work capacity. When working with individuals new to barbell training, the repeated effort method allows a coach to address multiple issues with one training method. 

When working with individuals new to barbell training, it is most important to improve absolute strength while using repeated effort training to build a foundation of training volume and enhancing movement skills. Combining max and repeated effort training can improve absolute strength, intra and intermuscular coordination, bone and tissue density, work capacity, and physical composition. 

By focusing on these two training methods, an athlete can expect to build a strong base of strength and movement skills. This is not to say that dynamic effort training is useless for a beginner. However, with the movement skill and training intent required to execute dynamic effort training effectively, it can be difficult for beginners to use it effectively. 

Combining max and repeated effort training will provide an athlete with the strength and skills necessary to eventually perform dynamic effort training properly. Here is how to use the repeated effort method to build an athlete’s strength base. 

Repeated Effort: Main Exercise 

As mentioned above, when following the basic Conjugate Method template, athletes will train four days per week, with two days dedicated to max effort and two to dynamic effort. However, we replace dynamic effort training with repeated effort training when focusing on base building. This means we will execute a repeated effort lower and upper workout each week. 

Repeated effort main exercise training will focus on lower levels of volume and higher levels of training intensity than repeated effort accessory exercise training. This will allow repeated effort main exercise training to enhance muscle mass, work capacity, and absolute strength. Additionally, this training enables an athlete to increase movement proficiency, given the amount of reps performed at worthwhile intensity levels. 

When working with athletes new to barbell training, we want to keep both our lower and upper repeated effort training days focused on the basic barbell movements. However, we will use a few different training tools to change the training effect these workouts provide. These training tools will help accelerate strength and movement skill acquisition. 

Here is what a basic month of repeated effort lower training would look like:

Week 1: Barbell Squat - 6 x 3 @75-80%

Week 2: Conventional Deadlift - 5 x 5 @65-70%

Week 3: Barbell Squat - 5 x 5 @65-70%

Week 4: Conventional Deadlift - 6 x 3 @75-80%

Once this month of training is complete, we can escalate the training a bit with new variations:

Week 1: Box Squat - 6 x 3 @75-80%

Week 2: Sumo Deadlift - 5 x 5 @65-70%

Week 3: Box Squat - 5 x 5 @65-70%

Week 4: Sumo Deadlift - 6 x 3 @75-80%

Next, we move on to repeated effort upper main exercise training. Here is what a basic month of repeated effort upper training would look like:

Week 1: Bench Press - 6 x 3 @75-80%

Week 2: Close Grip Bench Press - 5 x 5 @65-70%

Week 3: Bench Press - 5 x 5 @65-70%

Week 4: Close Grip Bench Press - 6 x 3 @75-80%

Once this month of training is complete, we can escalate the training a bit with new variations:

Week 1: Bench Press - 6 x 3 @75-80%

Week 2: Push Press - 5 x 5 @65-70%

Week 3: Close Grip Bench Press - 5 x 5 @65-70%

Week 4: Push Press - 6 x 3 @75-80%

As you can see, exercise selection is rather simplistic, with mild changes from month one to month two. This is preferred, considering we only need slight variation to bring about an effective training response when dealing with athletes new to barbell training. 

Typically, we will keep our exercise variations basic until the rate of improvement begins to decline. At that point, by month three, we can start adding some specialty bars and the use of accommodating resistance. However, these tools should only be used when necessary, provided the athlete displays the strengths and skills required to escalate training difficulty. 

Repeated Effort: Accessory Exercises 

The repeated effort method is most commonly used during accessory exercise training when performing a Conjugate Method training plan. Whether the athlete is at an elite or beginner level, our accessory exercises aim to eliminate weakness, improve physical composition, and increase work capacity. 

Unlike repeated effort main exercises, where rep counts are typically kept under five reps per set, accessory exercises generally focus on higher training volume levels. While repeated effort main exercises are more focused on absolute strength development, repeated effort accessory exercises are mostly hypertrophy-focused with the added benefit of improved work capacity. 

Accessory training will also feature various exercise selections, unlike main exercises, which are typically limited to the competition lifts or variations. This makes accessory exercise training effective when training to eliminate specific weaknesses. We can select or create specific movements to address the identified issue. 

Here is an example of lower body accessory exercise training for an athlete dealing with weak hamstrings:

Exercise 1: Romanian Deadlift - 4 x 8-10

Exercise 2: Leg Press - 4 x 10-12

Exercise 3: Glute-Ham Raise - 3 x AMRAP

Exercise 4: Reverse Hyper - 4 x 15-20

Exercise 5: Abs - 4 x 15-20

Here is an example of upper body accessory exercise training for an athlete dealing with weak triceps:

Exercise 1: JM Press - 4 x 5-8

Exercise 2: Barbell Row - 4 x 8-10

Exercise 3: Rolling DB Triceps Extension - 4 x 10-12

Exercise 4: Hammer Curl - 3 x 12-15

Exercise 5: Standing Lateral Raise - 3 x 15

Exercise 6: Banded Triceps Pressdown - 3 x AMRAP

As you can see, we select exercises that specifically address identified weaknesses while also selecting exercises to ensure all involved muscle groups are adequately trained. Just because we use accessory training to attack weaknesses does not mean we abandon the training of already strong muscle groups. 

Repeated Effort Now, Dynamic Effort Later

When dealing with athletes new to barbell training, there are already a few hurdles to jump before training can begin to roll. If an athlete has no experience lifting weights, the two primary issues that must be solved first are physical weakness and coordination. An athlete with no history of lifting weights is expected to lack strength and struggle to perform the basic barbell movements to standard. 

To throw an athlete new to barbell training into a situation where the movement skill requirements are escalated, and specific movement velocities must be met would likely be unproductive, if not disastrous. If an athlete struggles to perform a basic five-rep set of squats, what chance does the athlete have to meet the .8m/s velocity requirements of dynamic effort training?

The answer is no chance. What will end up happening is the athlete will develop poor movement skills due to focusing on movement velocity instead of skill. The combination of poor movement skills with increased movement velocity will eventually end up causing injury, rendering the entire process useless. 

As a beginner, the most important things to focus on are the development of absolute strength, the elimination of identified weaknesses, work capacity, and physical composition. This will allow a beginner to build a solid foundation of strength, movement skills, and general training competency. This will ensure a more advanced method, such as the dynamic effort method, can be used effectively once introduced. 

The Conjugate Method is the best method for a beginner athlete; all a coach or athlete must do is make a few adjustments. For more information regarding using the Conjugate Method for beginner athletes, check out our Base Building series. 

Sources:

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

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

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