The Conjugate Method is recognized as one of the most comprehensive and effective training approaches for athletes in any sport. Rather than dedicating long periods to developing specific strengths or skills, the Conjugate Method enables athletes to train various types of strength simultaneously.

This approach ultimately promotes accelerated overall athletic development, allowing athletes to focus on training without detraining or losing skills during different phases. The Conjugate Method employs a fundamental template incorporating maximal, dynamic, and repeated effort training to enhance absolute strength, explosive power, and muscle mass.

Previously, we covered the basics of max effort training to help you better understand how we execute it at Westside Barbell. Below, we will discuss the dynamic effort method, providing you with a basic understanding of this training methodology. 

What is Dynamic Effort Training?

Dynamic effort training is performed by lifting submaximal weights at maximal speed. This training day is commonly referred to as "speed day." The dynamic effort method aims to improve an athlete's rate of force development. 

Just as max effort training aims to increase an individual's absolute strength, dynamic effort training is implemented to improve an athlete's ability to generate tremendous amounts of force in as little time as possible. This leads to improved bar speed for the lifter or enhanced sports performance for the athlete. 

Additionally, athletes can use dynamic effort training to target specific weaknesses or improve conditioning levels. This can be accomplished by changing the rep schemes, manipulating rest periods between sets, using a barbell, or changing the accommodating resistance setup. 

Wave Training

Dynamic effort training employs training waves rather than long-term training phases. This approach modifies the training effect to enhance strengths or address weaknesses in real-time. Instead of relying on training data and feedback that is eight to sixteen weeks old, we can utilize data collected over the past three weeks to optimize the upcoming training wave.

Wave training is used for lower and upper body dynamic effort exercises. The intensity for lower body training waves should be maintained between 75% and 85%. During dynamic effort lower body training, athletes typically complete eight to twelve sets of three or five sets of five repetitions.

Dynamic effort upper training uses similar training intensities between 75% and 85%. DE upper training is typically performed for nine sets, with three reps per set. Dynamic effort lower and upper training will use specialty bars, bands, or chains.

Basic Wave Setup and Execution

Here are examples of standard dynamic effort training waves for both the lower and upper body:

Lower

Upper

Dynamic effort training weight is categorized into two key components: bar weight and band weight percentages. These percentages determine how much weight will be loaded on the bar and the amount of band weight to apply. Athletes should use these percentages based on their most recent one-rep maximum (1RM) for the squat or bench press. 

The bar weight will always be able to be near exact; the band weight should be as close to 25% as possible. It is recommended that you check your bands or chains with a luggage scale or other scale capable of determining accommodating resistance weights. 

If you cannot move the bar with adequate speed during lower or upper body training, reduce the band tension and add some of the weight back to the bar. There are no strict guidelines; you must adjust until the bar speed improves. 

We aim to complete one repetition per second. However, it's essential to execute each repetition with proper form. Our goal is to enhance movement skills while increasing speed. Therefore, avoiding moving faster than your body can handle or control is critical. 

It is important to note that the four-day standard template is most often used for strength athletes, while a three-day template with a combined dynamic effort training day is most commonly used when training conventional sports athletes. When executing a three-day combined dynamic effort training day, it may be useful to lower training percentages by five percent. This will help athletes achieve optimal barbell velocity when executing a high-volume combined dynamic effort workout. 

Dynamic Effort Lower Training 

Dynamic effort lower training is one of the most important days of the week at Westside. This training day enhances lower body explosive power and allows us to accumulate the most significant volume of main lower body exercises. The velocity requirements ensure improvements in the rate of force development, while the training volume aids in increasing both muscle mass and conditioning. 

As an athlete gets stronger, the overall training volume must increase. With the dynamic effort method, this automatically occurs as athletes set new PR lifts. When a new max effort PR is achieved, the dynamic effort training percentages will automatically increase the training weights, and the athlete will accrue an adequate amount of weekly training volume based on current absolute strength. 

However, the training day must be correctly executed for dynamic effort lower training to be beneficial. Below, we will review a basic Westside Barbell dynamic effort lower training day. 

Dynamic Effort Box Squat

At Westside, we kick off each dynamic effort lower training day with a box squat variation. Our dynamic effort training follows a three-week wave format, so we choose a specialty barbell and accommodating resistance setup to use throughout the three-week training wave.

Here is our basic dynamic effort squat three-week wave barbell rotation:

(Repeat)

Here are the standard set and repetition parameters for each week of a training wave:

We rotate the type of specialty bar and the accommodating resistance used every three weeks. This rotation allows us to provide specific training benefits to the athlete. For example, a safety squat bar emphasizes the anterior chain, while a giant cambered bar focuses on the posterior chain. Additionally, we alternate the accommodating resistance used during each training wave to prevent athletes from becoming overly reliant on the stability that bands can sometimes offer.

When athletes use bands too frequently during dynamic effort training, they risk becoming overly dependent on the stability they provide. While using bands, it can often feel like the weight is perfectly balanced, which may lead to less effort to maintain stability. In contrast, chains introduce instability into dynamic effort training, increasing the stability demands on the athlete.

When performing dynamic effort squats, strict execution is important. This means that each set should meet specific technical standards and achieve consistent barbell velocity. Additionally, we need to allow sufficient rest between sets to ensure that these standards can be met. 

Typically, we rest for 45 seconds to one minute between sets. However, if an athlete is new to dynamic effort training, it's reasonable to expect that they may require longer rest periods. If athletes consistently need extended rest between sets, we should evaluate their conditioning to identify potential issues. 

Note: When using the 5 x 5 rep scheme it may be necessary to reduce weekly training percentages by 5-10%.

Dynamic Effort Deadlift

After we complete our dynamic effort squats, we will transition to our dynamic effort deadlifts. The deadlifts will occur immediately following the squats and adhere to similar training percentages and rest periods. Our objective with the dynamic effort deadlift is the same as with the squats: to move as quickly as possible while maintaining technical discipline.

Athletes often perform dynamic effort deadlifts using their dominant stance. However, training with the less dominant deadlift stance every few waves can be beneficial.

Here is our basic dynamic effort deadlift three-week wave barbell rotation for a conventional stance deadlift:

(Repeat)

Here are the set and repetition parameters for each week of a training wave:

If sumo is your preferred stance, you will replace the conventional work with sumo and the sumo work with conventional. 

It is crucial to maintain focus when performing dynamic effort deadlifts. Significant fatigue may occur after squatting, leading to a lack of diligence during the deadlift setup. This oversight could result in injury. Instead of rushing through the workout, rest enough to complete each lift correctly.

Dynamic Effort Lower Body Accessory Exercise Training 

We will proceed to accessory exercise training after completing the two main dynamic effort lower exercises. Given the significant training volume performed during the two primary movements, athletes can be expected to experience considerable fatigue when transitioning to accessory exercises. Therefore, we typically reduce the volume of accessory exercises on dynamic effort lower training days.

Dynamic effort for the upper body typically includes a standard amount of accessory exercise volume. However, it's important to manage the training volume for dynamic effort lower, considering the amount of main exercise volume completed before the accessory work.

This approach helps ensure that training remains as productive as possible while preventing problems related to excessive fatigue in the future. Even with the volume of accessory exercises kept in check, a significant amount of meaningful training volume will still be accumulated on each dynamic effort lower training day.

Here is an example of how we would program accessory exercises after executing our dynamic effort squats and deadlifts:

With our dynamic effort lower accessory exercises, we focus on the fundamentals. The first exercise is typically chosen based on a specific weakness, while the other exercises are essential maintenance work. We also incorporate trunk exercises and follow them up with sled pulls to help improve or maintain our overall fitness level.

Dynamic Effort Upper Training

The first exercise in our dynamic effort upper training day is the dynamic effort bench press. We could incorporate an overhead press variation if we were training a strongman competitor or a weightlifter. However, this article will follow the protocol used to train powerlifters and athletes in conventional sports.

We will use a three-week wave scheme similar to dynamic effort lower training when performing the dynamic effort bench press. However, unlike dynamic effort lower training, where the volume of the main exercises decreases each week, we will maintain the same volume consistently throughout the three weeks while executing the dynamic effort upper wave.

The primary reason we decrease the overall training volume during dynamic effort lower training is that this training focuses on two main exercises: the squat and the deadlift. In contrast, with dynamic effort upper training, we perform the primary pressing exercise and then move on to accessory work. As a result, there is no need to reduce the volume week to week.

Here is our basic dynamic effort upper bench press exercise rotation:

(Repeat)

Here are the set and repetition parameters for each week of a training wave:

Dynamic effort upper training requires athletes to maintain strict execution during press repetitions. Poorly performed reps can lead to injuries, especially since the goal is to lift submaximal weights at maximal speed. While it's important to maintain an intense pace during dynamic effort training, it's equally crucial to allow sufficient rest between sets. This rest ensures that the execution of each subsequent set remains strict and controlled.

Additionally, the exercise rotation mentioned above uses specialty barbells. Athletes who lack access to upper body specialty bars will alternate between competition and close grip from wave to wave.

At Westside, we sometimes alternate our grip positions during dynamic effort upper bench pressing. Specifically, we will perform three sets with a wide grip, three with a competition grip, and three with a close grip. After completing these sets, we will continue to alternate grips for the remainder of the training wave.

How to Speed Bench

Dynamic Effort Upper Body Accessory Exercise Training 

After completing our main exercise, we transition to accessory exercises. These movements play a vital role in an athlete's success and account for a significant portion of our total training volume. When employing the Conjugate Method, an athlete's overall success largely depends on their ability to perform these accessory movements correctly.

Proper execution involves not only technical accuracy but also appropriate effort and intensity. Performing a movement is not enough; the training must be performed with proper intent to be most effective.

To maximize the benefits of our accessory work, we must use the correct weights and put forth genuine effort. Finishing the main exercise doesn't mean that the training should become easier; maintaining a high level of intensity is crucial throughout the entire workout. 

For many athletes, we recommend using the heaviest weight that allows you to complete all prescribed sets and repetitions correctly for each exercise. Typically, this means starting with a heavier weight for the first few sets and then using a slightly lighter weight as you experience fatigue during the workout. We do not advise turning accessory work into max effort training; instead, we want each set of accessory work to be challenging yet achievable. 

Here is an example of how we would program accessory exercises after executing our dynamic effort squats and deadlifts: 

Proper Execution: The Key to Success

The dynamic effort method can be confusing for beginners. However, it becomes quite simple once you understand the reasoning behind it. The central concept is to lift submaximal weights as quickly as possible, with the training weights determined by percentages of your current personal record (PR) lifts.

The key to successful dynamic effort training is using the appropriate weights. Many athletes make the mistake of using weights that hinder their ability to meet the required velocity. This approach not only undermines the purpose of dynamic effort training but can also result in unnecessary fatigue, injuries, and, ultimately, failure of the training program.

From my experience, mismanaged dynamic effort training is the primary reason for failure when using the Conjugate Method. Athletes often become too focused on the amount of weight on the bar and overlook the importance of meeting velocity requirements. This misplaced emphasis leads to fatigue, which disrupts max effort training and significantly hinders progress.

The key to programming success lies in balancing training stimuli and recovery. Training can derail quickly if dynamic effort weights do not meet the basic Westside Barbell training percentage standards.

Leverage our experience by properly regulating your dynamic effort training weights. Our gym has encountered many genetic outliers, and none have successfully managed poorly regulated dynamic effort training intensity. This method must be executed to the highest standards to achieve the best results. 

It's always better to train with dynamic effort a bit too light than too heavy. If you're unsure about the training weight, choose the lighter option. 

The Need for Dynamic Effort Training

All athletes should enhance their explosive power regardless of whether they participate in strength or traditional sports. Dynamic effort training delivers significant volume focused on specific velocity targets (0.8 m/s) to improve explosive strength. In addition to boosting explosive strength, this training volume helps athletes enhance their strength endurance.

Many people unfamiliar with or new to our training methods assume max effort days are the most demanding days of the week. However, I can confirm that dynamic effort training days can be even more challenging. This is especially true during the third week of a training wave when fatigue is prevalent, and the intensity increases.

Executing dynamic effort training to standard will significantly benefit all athletes. They will become more explosive and see substantial improvements in their athletic performance. Don't be misled by an uninformed coach; dynamic effort training is essential for all athletes.

Sources:

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

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