The Conjugate Method is a strength and conditioning method that can be applied to many sports. One sport in which the Conjugate Method has been particularly successful is powerlifting. For many years, powerlifters worldwide have used our training methods to enhance their strength, power, work capacity, and physical composition. 

While the Conjugate Method may be advanced in the science behind the methods, it is a methodology that powerlifters of any experience level can use. Whether dealing with a beginner, intermediate, or advanced-level athlete, we can formulate a training plan using the Conjugate Method. 

The key to successful Conjugate Method training depends on the coach or athlete's ability to construct a proper training program. This means the training follows recommended intensity, volume, frequency, and density parameters. When these aspects of training are in proper order, athletes will improve at a rapid rate. 

Below, we will discuss how to utilize the Conjugate Method to improve strength and performance in powerlifting. 

Introduction to Powerlifting Programs

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 linear approach to training utilizes phases to develop specific strengths and athletic traits. A standard linear approach for powerlifters will often work through hypertrophy, power, absolute strength, and competition peak phases. The idea is to build a base and refine the athlete over time by increasing intensity and decreasing volume. 

The conjugate approach to training does not utilize phases at all. Our approach is to train all strengths and athletic traits relevant to sport simultaneously. Instead of hyperfocused phases that limit training, we can manipulate training to address whatever an athlete needs to improve in real time based on recent training data. 

The big difference between linear and conjugate-based training is the efficiency of training. With linear-based plans, athletes spend considerable time focused on only one aspect of athletic performance. This results in detraining and can create a peaks-and-valleys pattern regarding progress. 

Conjugate-based plans allow athletes to increase the effectiveness and efficiency of their training while eliminating detraining. Because our planning addresses all relevant aspects of powerlifting, any progress made will either be maintained or improved upon. 

The Conjugate Method is the superior strength and conditioning training method. Whether working with powerlifters or conventional sports athletes, our athletes' gains aren't sacrificed due to a change in the training phase. 

Core Components of a Powerlifting Training Program

Exposure to high training intensity is the key to success when constructing a powerlifting program. Since the key to powerlifting success is improving absolute strength, athletes must regularly train at intensities at or above 90% to improve absolute strength efficiently. 

Each week, powerlifters following the Conjugate Method will perform two max effort exercises, max effort lower and upper. These training sessions focus on loading, often working up to max effort single reps. This allows athletes to train consistently at intensity levels relevant to sport, leading to greater levels of absolute strength and technical execution. 

The linear approach to training often limits the exposure to high training intensities. Due to the length of each training phase, the time spent addressing aspects of performance, such as explosive power or hypertrophy, steals time from phases that focus on absolute strength development. 

Using the Conjugate Method, we are able to address absolute strength, explosive power, work capacity, and physical conditioning each week. Our main exercises focus on absolute strength and explosive power development, while our accessory work improves work capacity and physical composition. This leads to a higher level of training efficiency and effectiveness. 

In terms of training frequency, we typically recommend that powerlifters follow our traditional four-day training split. However, a three-day split can be utilized if necessary. 

Here is our typical training schedule for powerlifters:

Monday – Max Effort Lower

Wednesday – Max Effort Upper

Friday – Dynamic Effort Lower

Saturday – Dynamic Effort Upper

When following a three-day training split, we will train using the following schedule:

Monday – Max Effort Lower

Wednesday – Max Effort Upper

Friday – Combined Dynamic Effort

Our max effort days will focus on high-intensity training. This means we select an exercise relevant to the goals of the athlete we are working with and execute it at intensities of 90% or greater for a top set of 1-3 repetitions. We often leave a set in the tank when executing max effort to reduce the risk of injury. 

During dynamic effort days, we will focus on explosive power and improving the athlete's rate of force development. This work requires athletes to lift submaximal loads at maximal velocity. We will use specialty bars and accommodating resistance when executing dynamic effort training when using the Conjugate Method. 

Each workout will also include a repeated effort element. Our repeated effort work will most frequently be performed when executing accessory exercises. The intent of these exercises is to increase muscle mass, improve muscular weaknesses, and improve strength and endurance. 

Powerlifting Programs by Experience Level 

How a training program is designed most often depends on the level of the individual the program is being designed for. While linear plans are often the approach used by beginners, it is important to note that the Conjugate Method can be applied to athletes at any level of sport. It all depends on the coach or athlete constructing the program. 

If an athlete is a beginner, has no idea what they are doing, and has no access to a powerlifting coach, it is often best to start with a linear-based program. This training method is relatively easy to use and understand. 

Instead of figuring out how to utilize the Conjugate Method to build a base of strength and conditioning, athletes can easily search for preplanned linear-based approaches free of charge. Often, there are preplanned and easy-to-understand plans that beginners can use to build initial strength and muscle mass.

However, if you understand fundamental strength and conditioning science or know a coach who does, the Conjugate Method is the way to go. The level of training specificity and rate of improvement that can be achieved by properly organized and regulated Conjugate Method training cannot be matched by any linear-based approach. 

If you are a beginner using the linear approach to training, we implore you to improve your understanding of strength and conditioning and get to a point where you can use the Conjugate Method. Our website provides many different options to help improve anyone's understanding of the Conjugate Method of powerlifting training. 

Basic and Advanced Approaches to Powerlifting Programming

Preparing for the sport of powerlifting requires athletes to become familiar with executing exercises to competition standard and experiencing high levels of training intensity on a regular basis. This improves absolute strength and coordination, ultimately allowing athletes to take their powerlifting performance to the next level. 

Whether we use a linear or conjugate-based approach, our basic strategy when focusing on powerlifting is to become proficient in competition-relevant movements using competition-relevant equipment. We will focus on basic barbell squats, bench presses, and deadlift exercises. Often, we add some overhead press work to the mix as well. 

The idea here is to become as proficient in these movements as possible while gaining as much strength from them as possible. We do not want to instantly introduce advanced variations when athletes have not even begun to reap the benefits of the basic barbell movements. 

As athletes advance in their experience, we will modify training to match this advancement and help continue improving sports performance. We will begin using specialty bars and special exercises on a more consistent basis. We will also begin raising the specificity level of our accessory work to adequately address our athletes' identified weaknesses. 

The primary strategy when designing programming and selecting exercises is to ensure athletes get the most out of each variation and that the variations can translate to the platform. This means we do not advance the athlete through variations too quickly and do not get lost in the weeds with our use of special exercises. 

Get the most out of the simplest program design and the least variation, then advance training as necessary. 

Common Mistakes and How to Avoid Them

The key to making consistent gains and avoiding injury is knowing about and avoiding common mistakes. Training mistakes can occur at several different levels, whether the issue lies within the training program or the athlete's lifestyle habits. If we want to get the most out of our training, we must limit the number of mistakes made.

The first mistake many athletes make is not taking rest and recovery seriously. This can happen in many ways, including athletes ignoring recommended rest times between workouts, improper dietary habits, and poor sleep quality. If any style of training is to be successful, athletes must be able to recover between workouts. 

The next mistake athletes make is advancing too quickly in their training. Instead of using simple training approaches and exercise variations, athletes decide to work at a level or two above their current ability level. When this happens, training efficiency suffers, and the risk of injury increases. 

Just because you see the strongest athletes in the world doing certain variations does not mean these exercises will work for you or are the right option. Often, the movements you see highly advanced athletes perform are specific to their current training situation. 

These individuals most likely spent extensive time performing basic variations to build strength before moving on to the exercises you see in their most recent social media posts. 

The final mistake many make is not executing training with the proper intent. Training intent refers to how the athlete performs the training. Are you just going through the motions or executing each set using the appropriate weight, technique, and effort?

No matter how well a powerlifting program is designed, much of an athlete's success will rely upon the effort they put into each set and rep of their training. The manner in which the training is executed will directly affect the rate at which the athlete improves. The most disciplined athletes will always reap the greatest benefits when it comes to barbell training. 

Frequently Asked Questions

Q: What is the best powerlifting program for beginners?

A: Our Back to Basics program, located within the Conjugate Club, is a great option for those new to powerlifting. 

Q: What is the difference between a hypertrophy-focused and strength-focused training program?

A: A hypertrophy-based plan will focus on developing muscle mass, with improved strength being an additional benefit. A strength-based program will focus on developing absolute strength and explosive power, with the development of muscle mass being an additional benefit. 

Q: What makes a powerlifting program effective in the long term?

A: For long-term success, training must be properly planned, with optimal rest times included between each session. Additionally, all exercises must be performed at proper levels of volume and intensity while maintaining proper intent throughout the training. 

Q: How often should I train for the powerlifts each week?

A: We include training relevant to powerlifting on each of our four training days per week. 

Want to learn more about Conjugate Method programming and program design? Check out the WSBB blog and the Conjugate Club. 

Sources:

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