The Conjugate Method includes the use of three strength training methods: maximal, dynamic, and repeated effort. Each method delivers a particular stimulus that brings about specific training adaptations, leading to strong, fast, durable athletes. When organized correctly, no style of training can match the Conjugate Method. 

The maximal effort method improves the athlete's absolute strength, which dictates the total amount of force an athlete can generate. The dynamic effort method enhances an athlete's rate of force development, which affects the time it takes to reach peak force output. The repeated effort method improves an athlete's work capacity and achieves optimal hypertrophy, improving physical composition. 

While max effort training requires an athlete to train at or above 90% to achieve the necessary stimulus to improve absolute strength, dynamic and repeated effort training can be performed at various training intensities. This offers a coach many ways to include strength-speed, speed-strength, and high to ultra-high rep training in an athlete's training plan. 

The maximal effort method gets a bad rap because it requires an athlete to train at high intensity. Many coaches do not comprehend the value of this training and only see it as a means of testing. Otherwise, these coaches will warn against maximal effort training, calling it dangerous with a poor risk/reward profile.

The truth is this style of strength training can be a game changer for an athlete. Below, we will discuss the benefits of maximal effort training.

Scheduling Maximal Effort Training

Before I discuss why athletes of all sports should include max effort training in their strength training program, I want to discuss when to use it. For strength athletes, max effort training can be used year-round. It should be included twice per week, with one upper and one lower body max effort training day.

With athletes, scheduling max effort training is more nuanced. Strength athletes typically compete 2-3 times per year. This means there is plenty of time before and after competitions to recover from the rigors of intense training fully. However, conventional sports athletes do not have this luxury. 

Considering this, conventional sports athletes cannot train max effort year-round. As competition season begins, max effort training will typically be phased out in favor of dynamic and repeated effort workouts. 

The maximal effort method will enter the training equation during the offseason for conventional sports athletes. This allows athletes to prepare for and recover from maximal effort training. During the season, provided the dynamic and repeated effort training is properly organized, much of the absolute strength gains achieved during the offseason can be retained. 

The King Strength

Westside Barbell has been focusing on improving special strengths for decades. One thing we can say for sure is that as an athlete increases their absolute strength, their ability to display and capacity to improve other special strengths is enhanced. This is why absolute strength can be considered the King special strength. 

Training other special strengths can and will improve an athlete's ability to display those athletic traits. However, less intense training does not have the same impact in increasing an athlete's capacity to improve other aspects of strength and athletic performance. Improvements in absolute strength will positively impact explosive power, speed, work capacity, and overall durability. 

It is almost comical how coaches deem max effort training dangerous. You know what's dangerous? Being weak. An athlete with a high level of absolute strength will not only be bigger, stronger, and faster, but they will also be more durable and resilient. 

Loading: A Missing Component

Speed is often a primary concern for conventional sports athletes. Whether they are track athletes, football players, basketball players, or lacrosse players, foot speed and the ability to sprint are necessary parts of sports. Many coaches believe all heavy barbell training should be sacrificed at the altar of speed training.    

I often hear coaches say that if an athlete wants to become a faster sprinter, they need to sprint more and not worry about weights. However, if memory serves me correctly, much of what makes a good sprinter comes down to rapid and sustained force production. Knowing this, it seems it would make sense for athletes to utilize training methods that enhance absolute strength and rate of force development. 

Sprinting is, of course, a necessary component of a proper athletic training plan. However, more than sprinting alone will be needed for an athlete to reach their full potential. At some point, an athlete becomes so efficient at the task that the task loses the ability to deliver the stimuli necessary to bring about further positive training adaptations. 

This is where the loaded barbell shines. We can use max effort training (loading) to increase absolute strength and rate of force development, leading to improvements in foot speed. Not only will strength adaptations occur, but physiological changes such as increased bone and tissue density will also come into play. 

Sounds like a positive training outcome for any athlete, right?

Of course, sprinting should continue to be included even when max effort training is also utilized. We want athletes to maintain their sprint efficiency, so it is necessary to keep sprints included in a training plan along with maximal effort training. Despite what some coaches may think, maximal effort and speed training can work together in harmony. 

The Fear of High-Intensity Training

Most often, when an individual fears max effort training, it comes down to two things: a lack of time spent training max effort or a bad experience with it. Those with a lack of experience often fail to properly implement max effort training, resulting in athletes jumping off the cliff, so to speak. Those who have had bad experiences believe max effort training to be dangerous and avoid the style of training due to irrational fear. 

Properly implemented and regulated max effort training is no more dangerous than an athlete competing in their sport under normal circumstances. It could be argued that dynamic movements and high-speed physical contact in many sports are slightly more hazardous than max effort training. 

The only thing that makes max effort training dangerous is the coach. As Lou often said, the most dangerous person in the weight room is often the guy holding the clipboard. If a coach does not know how to properly program and regulate a max effort workout, disaster is certainly possible. 

Any time you hear a coach dismiss max effort training, know that they are admitting their training prowess. The coach who does not understand the implementation, regulation, or benefits of max effort training is missing a key part of performance training and is cutting their athletes short. 

Need more information on max effort training? Check out these articles:

Max Effort Advice for Athletes

Max Effort Walkthrough

Base Building: Utilizing Max Effort

Base Building: Max Effort Training Explained

Sources:

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