Conjugate Training for Student Athletes

Conjugate Method for Student Athletes

Why do we run the Conjugate method of strength training? How is it depicted and what are the benefits? Well first what is the Conjugate method? The conjugate method is a derivative method of training that incorporates all aspects of strength. We utilize maximal effort training, dynamic training, and GPP training to optimize force output into an object or in this case a barbell.

The conjugate system was developed utilizing the Soviet system of training and the Bulgarian system of training. These eastern bloc countries used controlled variables to accurately document their training regimen. The Soviet approach prescribed tremendous volume and used a form of heavy-effort training. The athletes' main movements such as cleans, snatches, and squats would rarely go over 100% maximal effort which is not optimal as the CNS needs to be taxed maximally.

The Bulgarian weightlifting system was created to win world weightlifting medals and is very intense. They focused on body structure and the ability to lift maximum weight in multiple workouts daily with short breaks. This approach helped them win gold medals in Olympic weightlifting but was very demanding and caused many injuries and athlete burnout.

This brings us to Louie Simmons of Westside Barbells conjugate system. With over 100 all time world records in powerlifting to this gym and legendary coaches name, this system has been consistent with athlete results in generating strength in all forms. Louie combined these two training systems with one to move non-maximal loads with the highest velocity and utilizing maximal loads at 100 percent maximal effort but rotating exercises, barbells, and movement patterns to avoid the law of accommodating.

How do we do this? We break the rotation up throughout the week. One day ME upper, DE lower, DE upper, ME lower with 3-week wave rotation of barbell and exercises. We then utilize the repetition method with special exercises followed by repetition method with single joint exercises. Thinking of gaining strength as a mathematical formula F=MA we can plan our programs around this. To generate force each upper and lower movement days need two days a week. One day to get faster and one day to activate both type 1 and type 2 muscle fibers.

Now for football and sports not directly involved in strength sports how do we keep athletes from experiencing injury and burnout. We utilize Perilipins chart for max effort work and guide our training using percentages. While lifting weights at 100% 1rm does incorporate more muscle fibers being activated, it also puts athletes at risk for injuries. We can take a fraction of that and train athletes at 90% 1rm which has a better outcome over a prolonged period of training (2+years) per Matt Wenning MS Biomechanics.  Located below is a link of Perilipins chart on ME work developed by the Soviet Union.

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This is a basic guide we use here at Darkside Strength. We have increase Two Rivers High School Football Team Averages as follows by using this method.

Squat Max Averages went from 242-274lbs

Trap Bar Deadlift Averages went from 220-298lbs

Bench Press Averages went from 181lbs-193lbs