In fact, the basis of all my programming is the Conjugate Method (used in functional fitness facilities all over the world) and weve seen amazing results without the use of special equipment. The Conjugate Method allows us to consistently evaluate our weaknesses, improve strength-speed, explosive strength, and speed-strength, improve endurance qualities and our ability to recover, and most importantly our longevity in the gym. 0000012475 00000 n 0000001637 00000 n The sled also provides a nice unilateral component which allows us to continuously address asymmetries. Is incredibly safe when used with athletes that already demonstrate proper movement patterns. 0000008734 00000 n Think outside the box! The good news here is that this work can be done just about anywhere with a few inexpensive bands on hand. The system consisted of: special exercises to help raise the classic lifts, a rotation of max-effort work (ME), emphasis on developing rate of force development (RFD) via the dynamic effort method (DE) and an emphasis on building an athletes basis through general physical preparedness (GPP) work in the form of sled work. After three weeks time, new variations will be chosen, and new wave will begin. ppu4j4hJLIU_+DKQ p|sw/j{NOIIi5;n&IgXMNJ8S2QK5{3g:RYlVw"n{qi_n5Q/hQ!u:N\{v:Rq+|B6z&KqdX]~3tlY-xek~ko`s^ "`h1F5;o[\6_){\1JWJ0L$ZyE$^oL%2V4M;u#3Gnt}jQ-l]5 zA{O ?7Rb-Pjg%v! Follow Prelipins chart performing no more than an optimal number of 4 repetitions with loads that exceed 90%. 0000004460 00000 n Retest max effort variations every 12 weeks. Reset on each rep. If you want your sexy movements like squats, pulls, and Olympic lifts to go up, then you have to prioritize where you are weakest. 0000117680 00000 n Medical Disclaimer, The 5 Best Creatine Supplements for Bulking. Teaches athletes how to absorb more force which in turn allows them to become more powerful.

Have a plan in place to break a personal record by 5#s. Think of a basketball. 0000117580 00000 n With band tension, it can force an individual down very compulsorily, causing a strong stretch reflex. Lift heavy every day is the last thing you want to do with your training, yet many subscribe to this approach. Your sets should look something like 3,3,2,1,1,1,1,1.. Of course, improving performance is important to many trainees, but what about for folks that simply want to look better? Greater deformation acts much like the deformation of the tendon and muscle where the energy is stored.. 0000001216 00000 n 0000014822 00000 n Many think that Louie Simmons Conjugate Method is only for powerlifters and will have little carryover for trainees that simply want to look and feel better, but this couldnt be further from the truth. Verkoshansky back in 1972 and later refined by Louie Simmons. 0000006100 00000 n Must be separated from DE work by at least 72 hours to allow for proper CNS recovery. after week 3 of the ME lifts, do we go back to using wk1 exercise for wk4? Luckily for you, this may be the easier part of the system to execute in a commercial gym, but this means that you have to be intuitive about where you are weakest. This may come as a shock to many, but the logic is pretty simple: spend the bulk of your time working on improving your limitations, and your classic lifts will improve. Ill preface this article by saying this is NOT a system to be used by an inexperienced trainee; you should have at least three years of serious training under your belt; know how to squat, bench, deadlift efficiently, and have some basic knowledge of periodization. We know the greatest athletes have the highest amount of stored energy where muscles stretch and contract. vhRKPj}-DPQt,1N'tN'hE3>?3s/aJ\*!P@I%b:iN#B X*@ BKUTKUTEKUTKUTUUUQ|>y* hb``f``Uc`c`^ @Q0Q5*4[K }_}Tp_$/]c^&Y;G"66LC%KyU+e|3uNBxEN.K9=&H4bs* r`&L^7|dgeG}4cKg. 0000114734 00000 n trailer <<3138E24EDB714E4FA06F64F47EE9CB6E>]/Prev 253524>> startxref 0 %%EOF 200 0 obj <>stream Neurological improvements from both a central perspective as well as a movement pattern prospective (intra vs. inter-muscular firing). H\n CYjRU0]}R`,>D#[Bq4hg:GZ;8& There should NOT be more than 4 singles over 90% of your 1RM. With the Dynamic Effort Method, the volume is significantly higher than that of the Max Effort Method where both methods correspond with each other to optimize gains in both speed-strength and strength-speed and to prevent overtraining. Special Exercises Choose 3-4 From The List Below: Band Work Choose 2 you did not perform Tuesday: *For your special exercise work you have the freedom to superset antagonistic supersets or use compound sets for lagging muscle groups, but keep this work fast resting only 30-60s between sets.

2. 0000030255 00000 n

The Conjugate Method uses high-volume band work to improve connective tissue quality thereby strengthening ligaments and tendons. 0000115647 00000 n HW[o~_q^ Week 3: Sumo Deadlift off 2 mats 1-Rep Max.

Use chains if available. 0000001739 00000 n

0000016388 00000 n To target where we may be lacking, we can add a high volume of work without the risk of exacerbating compensation patterns. 0000018524 00000 n 0000006720 00000 n 0000005108 00000 n HKn0D>OPX&H(rlEE*$1#:~Ne9,*q=[5=wZISIIYf:6TY!c 0000117156 00000 n Use your Back Squat 1RM. Just to be clear Im referring to 1-Rep maxes, not multiple rep maxes, as the ME method is intended to be a singular effort: Now lets compare the Dynamic Effort Method (DE): As you can see, there is a balance between the two methods that are undeniable, both with unique characteristics that allow for a symbiotic relationship. 0000006331 00000 n Before we break down both the Max Effort Method and Dynamic Effort Method, lets consider that both methods represent two different objectives, volume prescriptions, and intensity zones. Westside for skinny bastards is not a powerlifting program. Because unilateral work requires less skill and neural demand, we can increase loading and volume commensurately, thereby increasing time under tension.

0000002199 00000 n Perform a set every 60s. Luckily, more and more commercial gyms have things like pulling or pushing sleds and indoor turf. 0000118146 00000 n (As a side note, WSBB average Deadlift is 860, yet they rarely pull off the floor.). Can help athletes with higher concentrations of Type 1 muscle-fiber (slow twitch) learn to move faster and be aggressive. 0000006059 00000 n Day 1: ME Upper 0000014292 00000 n 0000119449 00000 n Expand Movement Acceleration ROM Window.

0000005986 00000 n 0000007652 00000 n Additionally, for the amount of time thats needed for this work on a daily basis (5-10 minutes), there is a huge return on investment. 0000002336 00000 n Clearly with chains, the overspeed eccentric is not present whereby the resistance does not stay consistent when an athlete is lowering the weight. 0000004837 00000 n ]atL+[!VFb$t[VL-Kat/Y` ; endstream endobj 142 0 obj <>stream 0000003287 00000 n 0000003961 00000 n 0000115570 00000 n 0000004293 00000 n The use of accommodating resistance can also be used for ME work. 6. In addition to improving core stability, we can also use loaded carries coupled with sled work as a high-resistance aerobic method. At Westside, they perform anywhere from 40-60 total jumps a week. 0000042316 00000 n 0000002835 00000 n 0000118496 00000 n Why? Accommodating resistance is recommended to ensure we have proper loading throughout full range-of-motion (ROM).

The Conjugate System was first experimented with by the legendary Y.V.

0000002371 00000 n 0000118029 00000 n 0000006470 00000 n 0000006137 00000 n Special exercises can be rotated every 1-3 weeks. 0000026656 00000 n

H\n0E Improved Rate of Force Development (RFD). 0000003613 00000 n 0000026429 00000 n 0000117373 00000 n 0000010382 00000 n Again, advanced trainees must constantly be assessing where they may be limited. 0000004565 00000 n Overall, this template should give you plenty of options to play with, but make sure the key points that were discussed stay intact. 0000092528 00000 n 0000003885 00000 n In description, as tension increases through ROM athletes are forced to accelerate through each repetition and not get complacent. Band Work Choose 2 From The List Below: *Spend time with your family and get outside the gym! I cannot even quantify how many times Ive had athletes tell me they feel the best theyve ever felt on this system, and Im confident the same could be said for those that are willing to go outside their comfort zone and give the Conjugate Method a try. Because of this, we are able to enhance reversal strength and our ability to absorb force, crucial to any sport. 0000028759 00000 n Must be separated from ME Method by at least 72 hours. Week 2: Seated Shoulder Press 1-Rep Max 0000005652 00000 n 0000007727 00000 n hb``f`AXX8&(0$Lhk``Y7;H&ie>n>h%KI.cWz)MHg!_y]{::,dAH%C1: D,0/H0x3s30`c80&xs?iQMz000C302*1nv@1[? 0000004157 00000 n 99 0 obj <> endobj xref 99 102 0000000016 00000 n If so, could that look like this? Luckily, the internet is full of great resources that can help regular folks that arent necessarily fitness professionals, but if all else fails the guidance of a qualified physical therapist will likely help provide some direction with your accessory work. jz^g+LTZ Udj;D)[@IRnW=7UfCU(="EuLEs(>]fLatTNRt'BG"D?~$zU8:-69kS^onm:-(d #\fM:pA8,7Z q6J/J[XA-t^-3k&tE6QDI"k2&R?A$M* \q [!u%"\/Q H:>T9RDcOS 7]'V!UfhN&_ J@4Q+mnprn:BBnbT4V.ELLYF.\o/:_F9="?>:P-#4kuZd) MV99*(9PN5Tqf`2=#jj]\`x@ Wy8JT@2H.RjX! 0m-'Fq z`b$JLh04 we9bN.x(=V97&wO"5hRc0uU My area of specialization is providing a system of concurrent fitness geared toward the general population in a group setting. When it recoils, the ball has deformation as it contacts the floor, but if it is thrown downward with great velocity, it bounces up much higher.

d[o007.Wzt'<1 zpNNYi4+oga0L}xO,[D'e!^.7f"d6ZeHUds/y-!K"w Accommodating resistance gives you the ability to develop speed-strength where as simply adding straight weight bar velocity will inevitably decline. 0000012003 00000 n 0000031588 00000 n Accommodating resistance forces you to accelerate through full ROM and becoming more explosive translates to becoming stronger. 0000038882 00000 n Speed Pull Sumo Deadlift: 10 x 2 @55% + 30% band tension (or 75% straight weight). Special Exercises Choose 2-3 From The List Below: Week 1-3: Speed Bench Press against bands: 9 x 3 @40-50%, every 45s. 0000029157 00000 n Ill also say that the basic tenets of the Conjugate System can be used without special equipment. 0000117914 00000 n Build to a 1-Rep max in 6-8 sets. 0000009029 00000 n Without bands or chains, bar deceleration is inevitable, and when bar speed is too slow, RFD simply cannot be developed. Thus, you must also be innovative and constantly rotate variations to avoid accommodation, while also discovering what works best for individual needs. 0000119076 00000 n Rollback DB Tricep Extensions: 3-4 x 10-15, Stir the Pot: 4 x 20s Max Reps each direction. This high-volume work also has a profound effect on increasing stored kinetic energy which will be used for A-lactic work max effort work. 0000005244 00000 n

)ITG. 0000023449 00000 n Build to a 1-Rep max in 6-8 sets. close, medium, wide grip. 0000025739 00000 n 0000006760 00000 n The advantage here is we will be able to use less straight weight with overload occurring at the top of a given movement. In fact, by using a sled we can effectively improve aerobic capacity/oxidative qualities as well as bridge the gap between our extreme max effort and dynamic effort training sessions. Westside recommends retesting your classic lifts every 8 weeks, but for most folks that have unpredictable lives outside the gym, Ive found every 12 weeks to be a bit more practical. %PDF-1.5 % 0000031813 00000 n 0000078387 00000 n 0000004021 00000 n The Conjugate Method is actually made up of 80% special exercises, meaning your work with the barbell will only make up 20% of your training volume. Of course, this is a very rudimentary overview of what the system is made up of, so lets take a closer look. Its no mystery that Louie Simmons has produced some of the strongest powerlifters in the world and anyone that has been in the trenches for a decent amount of time has more than likely heard of Westside Barbell. 0000002242 00000 n 0000114840 00000 n Each set should be explosive where youre able to deliberately accelerate the bar through eccentric and concentric ROM (compensatory acceleration). Lets talk about the some of the benefits of prioritizing special exercises in your programming: Just as a bodybuilder spends a significant amount of time isolating specific muscle groups, the Conjugate Method employs a high volume of hypertrophy work. However, the fact of the matter is this article is directed at regular folks that may not play competitive sports anymore, and a lower volume of plyometric work in the form of jumps will suffice. 0000117474 00000 n Obviously, this is not the case everywhere, but purchasing your own sled can take your progress and recovery to the next level for around $120 bucks. For most, its as simple as adding more direct posterior chain work to see noticeable gains in all of the aforementioned lifts.

Bar deceleration is inevitable with loads higher than 90% of ones 1-rep max. Ive even seen experienced coaches have trouble understanding the principles the Conjugate Method is built on, but hopefully, we can delve into the simplicity of the system and how to apply this to your own programming right away. 0000002629 00000 n Currently, I own BoxProgramming.com and write programming for over 200 facilities world-wide. This is what special exercises are; exercises that are similar in execution the classic lift and are used to increase strength and form (Simmons, 2015). Put simply, in the case of a squat, the lowering portion of your lift is greatly increased where the bands actually pull you down, increasing the amount of kinetic energy that is produced. 0000005516 00000 n Lastly, youll have the opportunity to build your base of fitness by using General Physical Preparedness (GPP) based measures that will not only improve your aerobic capacity and your ability to recover between sessions, but also allow you to minimize the risk of injury. /E!VBHiJYMf>"59d/7HD|6~E.v}0v};zo{jFym8l; xwn{}>f8~m]R[37'oyKt}Hs:z[ei}l*OWmtq~6TrMUs?57 j95WUKO'0Dp&L~s= 0000115093 00000 n Dynamic Effort variations will be rotated every three weeks done as a pendulum wave. 0000156688 00000 n Speed Pull Sumo Deadlift: 8 x 2 @60% + 30% band tension (or 80% straight weight). Warm-up your box squat and speed pulls before starting so you can proceed right from box squats to speed pulls. This combination is a great way to build your resiliency. Overall, using bands is particularly advantageous to strength athletes who want to become more explosive. Week 2: High Box Squat 1-Rep Max. Maximal strength force is high, and velocity is low. 0000009939 00000 n 0000026466 00000 n Dont get pigeonholed into doing the same variations or what youre good at; constantly evaluate your weaknesses. I hope to give a complete overview of the Conjugate System and show how it can be applied to your programming. Of course, if you have do access to special equipment like chains, bands, specialty bars, and Reverse Hypers, then youll simply have more tools in your toolbox and even more chance of success.

0000117035 00000 n Week 3: Dead Press off pins, medium grip 1-Rep Max. 3. 0000004853 00000 n Both modes of training elicit a different hormonal response that can aid in fat-loss and post-exercise oxygen consumption (EPOC) which can elevate ones basal metabolic rate for 12-24 hours after exercise. Additionally, pushing the volume on compound movements carries inherent risks of overuse injury. H\j0~ document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); The Functional Conjugate Method For Power & Strength Development. Remember, the goal here is to improve and isolate lagging muscle-groups so single-joint exercises are a pillar in Conjugate programming. *For all weeks, heart-rate should not exceed 130 BPM. 0000003418 00000 n

0000078426 00000 n 0000029988 00000 n Kneeling Jump + Vertical Jump with a weighted vest. 0000033375 00000 n How does this work? Band Work Choose 2 that you did not do on Monday: Week 1: Floor Press 1-Rep Max With that said, this system on paper can look confusing and almost overwhelming if you dont have a bit of experience with training. Keep your percentage at 40-50% for all three weeks to ensure maximal bar velocity. 0000020494 00000 n Lets address some of the traits of the Max Effort (ME). The key thing to remember is that we should constantly be challenging ourselves in a new way to avoid the biological law of accommodation. 0000021058 00000 n 0 DC endstream endobj 131 0 obj <> endobj 132 0 obj <> endobj 133 0 obj <> endobj 134 0 obj <> endobj 135 0 obj <> endobj 136 0 obj <>stream Max Effort variations are rotated each week and retested every 12 weeks. Variations must be rotated weekly. Special exercise work can be instrumental in helping add lean muscle mass, as rep ranges (6-20) will facilitate muscular hypertrophy where time under tension will be significantly higher than your max effort and dynamic effort work. Being willing to train hard in the gym is important, but being open-minded and willing to train smarter may be even more important. Cable High to Low Woodchop: 3-4 x 10-15 ea. 0000036858 00000 n 0000009347 00000 n Speed Pull Sumo Deadlift: 10 x 2 @50% + 30% band tension (or 70% straight weight). Allows for greater accountability with bar-speed compared to just straight weight. Your sets should look something like 3,3,2,1,1,1,1,1. 0000094331 00000 n 0000005418 00000 n 0000119191 00000 n 0000029462 00000 n 0000118271 00000 n As a result, external loading through ROM is lower which equates to less breakdown and delayed soreness. 0000015871 00000 n J ,?} 0#P!! 0000011667 00000 n

Volume is intended to be low (typically 60% or less of our Dynamic Effort Work).

7. With that said, youll see planned jumping on dynamic effort lower days only in this template. Instead, having a balance of intensity/volume with your training modalities is a better method for continuous progression and longevity. I feel the Conjugate Method is quite possibly the most well-rounded and effective concurrent system of training we have available to us. 0000005788 00000 n Wide Stance Box Squat: 8 x 3 @50% + 25% chain weight (or 60% of 1RM). 0000011353 00000 n 0000028194 00000 n 0000030447 00000 n Wide Stance Box Squat: 6 x 3 @60% + 25% chain weight (or 60% of 1RM). At some point, you need to get stronger, and we cannot think simply squatting and pulling alone these lifts will continuously go up. | All Rights Reserved | Built and Maintained by, Full Range of Motion FOREVER Forget 90-Degrees. Loaded carries certainly should have a place in any training program, and throughout this programming, well have a rotation of carrying on a regular basis. Day 3: Dynamic/RE Method. Furthermore, Im not debating the value of plyometrics, but this programming is simply keeping in mind the biggest bang for the buck for trainees that have modest goals and limited training schedules. Often times trainees fail to take inventory of where they struggle the most and experiment with exercises that will potentially help improve their limiting factors. Sledpull: 5 x 60 yards using a heavy load. Reduced Muscular/Articular Wear & Tear. Because of this, we can add volume to smaller movements with the overall objective of improving deficiencies. 0000009496 00000 n 0000114613 00000 n

Use bands if possible. Strength-speed work is low velocity. 0000039230 00000 n This work will not only improve your classic lifts but also elicit gains in muscular hypertrophy. 0000041576 00000 n 0000014448 00000 n 0000008239 00000 n Moreover, priority is placed on hypertrophy work following both the ME/DE method which is where trainees will incur gains in lean body mass. If youre like me and have training ADHD, youll want to rotate variations weekly (as folks like us love novelty) but for most, 2-3 weeks is enough to evaluate the efficacy of a particular variation for your individual needs. 132 0 obj <> endobj xref 132 46 0000000016 00000 n Bench Press vs Chest Press: Whats the Difference? We can effectively reduce the risk of injury, as well as rehabilitate current injuries, with accessory work. 0000156615 00000 n

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