Strength and Conditioning: The Conjugate System Part 1

The conjugate system is a Russian based-training system that has been popularized in America by the Westside Barbell Gym and its founder Louis Simmons. The conjugate system is based off of three major principles: maximal effort, dynamic effort, and repetition effort.

The maximal effort, or max effort, method builds speed and absolute strength and improves neuromuscular coordination by increasing motor unit synchronization. This method is achieved by using near maximal weight in an exercise.

The dynamic effort method builds explosiveness, rate of force development and speed strength and is achieved by lifting submaximal weights at highest possible speed.

The repetition method promotes strength endurance and hypertrophy, strengthens neuromuscular deficiencies, and increases work capacity. The repetition method is achieved by lifting non-maximal loads to failure or near-failure.¹

In traditional block periodization training schemes, each of those three methods are used as a sole focus for different parts of the year. The drawback to this is that you lose part of what you gained when transitioning into the next phase. The conjugate system, however, trains each of these methods every week so there is no loss making the conjugate system a much more efficient training system.²

Check back next week when I cover the maximal effort method in depth including sets, reps, intensity and philosophy.

¹ http://www.westside-barbell.com

² Source:  Joe Defranco, Westside for Skinny Bastards, Vol.3.