Improve Your Strength: [PART 1] Max Effort Conjugate Training


If you are someone who wants to improve your overall strength, especially though using barbells, then I have a compelling idea for you. That idea is the conjugate method of strength development.

Conjugate training was popularized by infamous powerlifter and strength coach Louie Simmons of Westside Barbell in Columbus Ohio. The concept of conjugate strength training is relatively simple to implement but difficult to understand how it works.

Traditional resistance training implies that you train for one specific goal like strength, endurance, hypertrophy or power, and strive to make improvements in that single area over the course of a training program (lets use the standard 12-week program, or 3 months).

The conjugate method strives to accommodate all of the primary goals of resistance training simultaneously in one workout. For example you may see a workout that looks something like the following for a Maximum Effort Lower Body session:
  1. Box Jump (Max Height) - 5x3 = [POWER]
  2. Barbell Back Squat - 10, 8, 6, 4, 2, 1, 1,... up to 1 rep max = [STRENGTH]
  3. Dumbbell Split Squat - 4x8 = [HYPERTROPHY]
  4. Dumbbell Romanian Deadlift - 3x15 = [ENDURANCE]
  5. Plank Hold - 3x1-2min hold [ENDURANCE]
As you can see, power, strength, hypertrophy and endurance are all accounted for in this single workout. This is a fantastic way to switch up your training routine if you feel like you are hitting a plateau from only training one type of training method. It will force your body to respond to multiple different training stimuli which will in turn challenge your nervous system to maximize the gains in both strength and size.

Use the template below and insert exercises that you know of to create your own conjugate workout:
*it is recommended that you focus your workout on only upper body or lower body exercises*
  1. Bodyweight Jumping Movement or Throw or Slam Exercise - 5x3 (1-2min rest b/t sets)
  2. Barbell Exercise - x10/8/6/4/2/1/1... 1 rep max
  3. Dumbbell Exercise - 4x8
  4. Dumbbell Exercise - 3x15
  5. Core Exercise - 3x20+ or 3x1-2min hold (if applicable)
The example above is how you would approach a Maximum Effort Conjugate workout. The is one more piece to the puzzle called Dynamic Effort sessions that are designed to offset the fatigue that a max effort session produces. Click here to learn about what Dynamic Effort Training Sessions are and how they fit into the conjugate method!





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