Executing a Repeated Effort Training Wave

The Conjugate Method uses three strength training methods to improve absolute strength, explosive power, and physical composition. These include the maximal effort, dynamic effort, and repeated effort methods. Max effort training enhances absolute strength, dynamic effort training improves explosive power, and repeated effort training helps build muscle mass and address weak points.

Max effort training is often lower volume, focusing on training intensity. Our dynamic and repeated effort training is where we accumulate the training volume necessary to drive hypertrophy and improve work capacity. The distinct difference between dynamic and repeated effort training is that dynamic effort training includes velocity targets, while repeated effort training does not. 

Most often, max and dynamic effort training will be used during main exercises, while repeated effort work is reserved for accessory exercises. However, there are times when replacing dynamic effort main exercises with repeated effort main exercises makes sense. This can be useful when athletes need increased total training volume to focus on hypertrophy without the velocity requirements associated with dynamic effort training. 

A few waves of repeated effort main exercises will help improve working strength and physical composition and can be a great way to address an identified weakness rapidly. No matter the athlete's level, repeated effort main exercises can be of great benefit. Below, we will discuss the basics of programming repeated effort waves for lower and upper body training days. 

Repeated Effort Lower

At Westside, our lower body dynamic effort training includes the squat and deadlift performed in the same weekly workout. Our typical dynamic effort training days are where we accumulate most of our main exercise volume. By replacing the dynamic effort with repeated effort work, we can further benefit from high-volume main exercise training without worrying about specific velocity targets.

What we lose in explosive strength benefit will be outweighed by the gains made in both work capacity and muscular hypertrophy. A repeated effort lower wave makes sense whenever an athlete feels their lower body work capacity and overall strength is the limiting factor. Three weeks of repeated effort work can deliver the hypertrophy necessary to eliminate weak points and improve lower body strength. 

Here is how we would program a repeated effort squat wave:

Week 1

SSB Box Squat - 5 x 5 @65% bar weight only

Week 2

SSB Box Squat - 5 x 5 @70% bar weight only

Week 3

SSB Box Squat - 5 x 5 @75% bar weight only

As you can see, we are performing our repeated effort work with bar weight only. We do this to slightly change things and focus on force output at the least advantageous joint angles. Typically, our dynamic effort training uses accommodating resistance, which accommodates the joint angles and increases force output requirements as advantageous joint angles are achieved. 

This approach allows us to deliver a different training stimulus, focusing on strength out of the hole. Additionally, the total volume of the training wave will help to drive improvements in working strength and muscle mass.

Now, we will program our repeated effort deadlift wave:

Week 1

Deadlift - 5 x 3 @65% bar weight only

Week 2

Deadlift - 5 x 3 @70% bar weight only

Week 3

Deadlift - 5 x 3 @75% bar weight only

Our deadlift wave will utilize the same percentages and be performed using bar weight only. However, we will slightly decrease the deadlift training volume to account for accrued fatigue from squats. This helps to ensure athletes can execute all reps to standard, keeping the risk of fatigue-related technical breakdowns or injury low. 

If we decided to continue with a new repeated effort wave after this three-week wave, we would simply change up the exercise selection while sticking with the same training percentages and accommodating resistance setup. For instance, the SSB could be replaced with a giant cambered bar, and the deadlift could be replaced with a 2" deficit deadlift. 

Repeated Effort Upper

A few repeated effort waves will benefit an athlete significantly when seeking to improve upper body size and strength rapidly. While bench press performance can undoubtedly be enhanced during dynamic effort training, the repeated effort method allows us to focus on upper body hypertrophy, which helps the bench press. If you think of the best bench pressers in the world, they all have something in common: highly developed upper torso muscles. 

Similar to our repeated effort lower training, we will program our repeated effort upper training to provide a meaningful amount of training volume while allowing us to train at an intensity that improves working strength. Instead of focusing on moving as explosively as possible, we want to achieve strict technique on our reps, pressing at a controlled pace. 

Here is how we would program a repeated effort bench wave:

Week 1

Fat Bar Bench Press - 5 x 5 @65% bar weight only

Week 2

Fat Bar Bench Press - 5 x 5 @70% bar weight only

Week 3

Fat Bar Bench Press - 5 x 5 @75% bar weight only

We will opt to use bar weight only for this repeated effort upper training wave. Similar to our lower training, we do this to focus on force output at the least advantageous joint angles. However, we could also use accommodating resistance. A good option would be to perform one repeated effort training wave without accommodating resistance and the following repeated effort training wave with accommodating resistance. 

In addition to accommodating resistance, we can change things for the next training wave by switching the grip or changing the press angle to incline or overhead. 

The Freedom of Choice

One aspect that makes the Conjugate Method superior to other strength training methods is the amount of choice afforded to the coach or athlete. When using the Conjugate Method, programming can be designed in many ways to deliver the training stimulus necessary to achieve a wide range of athletic goals. It all depends on how well the coach or athlete understands the methods.

Our standard program design at Westside is reflected in the Westside Barbell Book of Methods. However, as anyone at Westside knows, the methods can be manipulated to achieve practically any strength or conditioning goal. No matter the athlete or the situation, we can design a Conjugate-based training plan to enhance athleticism and improve sports performance. 

While we encourage all those new to the Conjugate Method to master the basic template first, we also want to encourage those familiar with Conjugate to use the methods as efficiently as possible. If an athlete needs lower or upper body hypertrophy training at higher intensities than usual, replacing dynamic effort with repeated effort work for a few waves is a great option. 

The Conjugate Method provides all the methods and options necessary to improve athletic performance. It is up to the coach or athlete to further their understanding of these training methods and practices and use them to the best of their ability.

Sources:

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