The Conjugate System- "The Basics"

Strength and conditioning coaches utilize many different training programs, methods, and techniques to increase an athlete’s athletic potential. The conjugate system is one method  most commonly used among power lifters. This blog will help you understand the way strength coaches implement the various strategies within a conjugate system.

Simplified programming may allow athletes to become stronger but only to a certain degree.1 Specialized programming will allow an athlete  to push through plateaus which simple programs will not get them through. Different days of the week utilize different efforts to accomplish the daily goals. Listed are the different efforts:

• Max Effort
• This is for the major lower and upper body movements with a load of 90-100% of their one repetition max.
• Dynamic Effort
• This is for the major lower and upper body movements with a load of 45-65% of their one repetition max and can be used with accommodating resistance.
• Repetition Effort
• This is for the accessory lifts that coaches may put after certain major lifts to assist different aspects the strength coach may have planned for the program.

Coaches are able to implement these different efforts throughout a specific program for their athletes to increase athletic performance simplified programs may not. Utilizing these different strategies throughout the week can make the athlete’s goals more achievable throughout the program.

1. The Conjugate Method. (n.d.). Retrieved January 26, 2016, from http://www.westside-barbell.com/index.php/the-westside-barbell-university/articles-by-louie-simmons/articles-published-in-2013/291-the-conjugate-method
2. Death to the Conjugate Method? (n.d.). Retrieved January 26, 2016, from https://www.t-nation.com/training/death-to-the-conjugate-method