Improve Your Strength: [PART 2] Dynamic Effort Conjugate Training

If you are reading this you will likely want to read Improve Your Strength: [PART 1] Maximum Effort Conjugate Training first to get the full picture of the Conjugate Training Method.

In part 1 of this article I provided an example of a Maximum Effort Lower Body session that looks like the following:

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. Heavy 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 kind of workout is extremely fatiguing on the body and would be unrealistic to perform multiple days in a row so the conjugate system includes another style of workout design called Dynamic Effort.

Dynamic Effort Training is a similar format to maximum effort however, the prescribed repetitions and sets change to prevent excess fatigue that would be caused by compounded days of high intensity resistance training. I have used the same exercises from the Max Effort Lower Body workout so you can see how it would be different:

1. Box Jump (Max Height) - 5x3 = [POWER]
2. Barbell Back Squat - 8x2 (50% of 1 Rep Max)
3. Dumbbell Split Squat - 3x15 = [ENDURANCE]
4. Dumbbell Romanian Deadlift - 3x12 = [HYPERTROPHY/ENDURANCE]
5. Jump Squats - 3x20 [POWER/ENDURANCE]
6. Reverse Sit-up - 3x20 [ENDURANCE]

Compared to the first workout this one changes to focus more on light-moderate intensity to target hypertrophy and endurance. Although still challenging, use these sessions to focus on perfecting your technique in all of your movements so you can develop some. 

Use the sample template below and insert exercises you know to create your own Dynamic Effort conjugate workout:

*it is recommended that you focus your workout on only upper body or lower body exercises*

1. Barbell Exercise - 8x2 (50% of 1 rep max)
2. Dumbbell Exercise - 3x15
3. Dumbbell Exercise - 3x12
4. Bodyweight Jumping Movement or Throw or Slam Exercise - 3x20+
5. Core Exercise - 3x20+

The example above is how you would approach a Dynamic Effort Conjugate workout. To put it all together to create a weekly program click here to learn our to create your own full Conjugate Method Program!