Analysing my 2019 Training Log: Max Effort and Dynamic Effort Choices
My 2019 training log provides a detailed glimpse into the programming strategies employed for both max effort (ME) and dynamic effort (DE) training. This analysis explores the selection of upper and lower body exercises, wave schemes, and their rationale. By identifying patterns and evaluating outcomes, this article sheds light on effective programming principles while offering new perspectives on strongman and powerlifting performance.
At the beginning of the year, my focus was set on training for an open-level strongman competition. The conjugate method formed the backbone of my programming, with specific attention given to event-specific movements alongside traditional max effort and dynamic effort lifts. My sessions incorporated a wide variety of exercises to build the foundational strength and athleticism required to compete at a high level. Specialty bars, accommodating resistance, and accessory movements tailored to strongman demands were heavily utilized.
However, partway through the year, I experienced a freak sternal head pec tear—a direct consequence of my Ehlers-Danlos Syndrome (EDS), which can predispose connective tissues to injury. This injury dramatically altered the trajectory of my training. Unable to press for several months, I pivoted my focus to lower body and posterior chain development while rehabilitating the injury. This period reinforced the value of adaptability within the conjugate system, as I leaned heavily on variations and movement substitutions to maintain progress in other areas.
By the time my upper body strength had sufficiently recovered, my competitive goals had shifted. I decided to train for a single-ply powerlifting meet, a new challenge that required further refinement of my programming. Despite meticulous preparation, this meet was ultimately cancelled due to the onset of the COVID-19 pandemic, which disrupted competitions worldwide. While disappointing, the process underscored the versatility of the conjugate method in juggling diverse goals over the course of a year. From strongman to powerlifting, the system’s emphasis on variety, rotation, and adaptability proved invaluable in maintaining momentum and building strength.
This article, therefore, not only reflects on the specifics of the 2019 training log but also illustrates how a conjugate system can be effectively applied year-round to manage shifting goals and unforeseen challenges. For lifters navigating multiple disciplines or dealing with injuries, the lessons from this year’s programming offer practical strategies for success.
Max Effort Upper Body (ME UB)
Exercise Choices
The most frequently employed exercises included:
2 Board Press: Ideal for addressing sticking points and developing lockout strength.
Close Grip Bench Press: A staple for triceps development and raw pressing power.
Bench Press vs. Doubled Minis: Incorporates accommodating resistance to enhance speed and lockout strength.
Incline Bench Press: Used to target the upper chest and shoulders, complementing standard bench press mechanics.
Floor Press: Focused on improving lockout strength and triceps development.
Cambered Bar Bench Press: Introduced greater range of motion to build resilience and overcome sticking points.
Observations
Progressive Overload:
Annotations like "+" signified deliberate attempts to push beyond previous maxes, aligning with principles of progressive overload.
Targeting Weak Points:
Variations often addressed specific weaknesses, such as triceps or lockout mechanics.
Incorporation of Specialty Bars and Bands:
Tools like bands introduced variability, enhancing the athlete's ability to handle different force curves and preventing stagnation.
Nine-Week Cycles:
Training was planned in nine-week blocks, with each exercise evaluated at the end of the cycle for its effectiveness in addressing weaknesses and improving competition lifts.
Injury Management:
Modifications were made for lifters recovering from injuries, such as substituting the Floor Press during periods of shoulder discomfort.
Insights
Exercise choices in this section revealed a nuanced understanding of the demands of both strongman and powerlifting. For instance:
The 2 Board Press targeted mid-to-upper lift segments, critical for athletes struggling with lockout strength. This movement’s carryover was frequently cited as pivotal in improving competition lifts.
Similarly, the Close Grip Bench Press emphasized triceps development, a cornerstone for both bench press prowess and pressing strength in strongman events like the log press.
The Incline Bench Press provided additional focus on the upper chest, a commonly overlooked area that contributes to overall pressing power.
Accommodating Resistance: Using bands and chains showcased mastery of manipulating the force curve to enhance strength and speed development.
Detailed Example
In one training phase, a lifter consistently rotated variations such as the 2 Board Press and Close Grip Bench Press weekly. The result was measurable increases in raw bench press maxes, underscoring the effectiveness of targeting weak points through deliberate variation. Additionally, the Incline Bench Press introduced a fresh stimulus, leading to noticeable improvements in overhead pressing strength—a direct benefit for strongman events like the log press.
Max Effort Lower Body (ME LB)
Exercise Choices
Key lower body exercises included:
Pause Squat: Designed to build explosive power out of the hole.
SSB Squat: A versatile variation that reduces shoulder strain and targets the upper back.
Deficit Deadlift Beltless: Enhances pulling strength from a mechanically disadvantaged position.
Conventional Deadlift vs. Chains: Introduced accommodating resistance to strengthen lockout mechanics.
Reverse Band Squat: Allowed lifters to overload the top portion of the lift while reducing strain at the bottom.
Zercher Squats: Focused on building core and upper back strength, key for strongman events.
Observations
Adapting to Individual Needs:
Notes like “BAD HIP” highlighted the importance of modifying exercises based on readiness and injury history.
Posterior Chain Focus:
Strongman-specific demands necessitated emphasis on posterior chain development, with movements like banded deadlifts and SSB squats.
Systematic Load Progression:
Efforts were made to test limits while accommodating variations in readiness, demonstrating a balance between intensity and sustainability.
Nine-Week Cycles and Appraisals:
Each cycle ended with a detailed appraisal of which exercises provided the most carryover to competition lifts, allowing for informed adjustments in subsequent cycles.
Specific Movement Pairings:
The combination of Deficit Deadlifts and Reverse Band Squats was particularly effective for improving both starting and lockout strength in the deadlift.
Insights
Max effort lower body work prioritized variations that enhanced posterior chain strength and core stability, crucial for both strongman events and powerlifting performance. Exercises like the SSB Squat and Pause Squat built foundational strength, while variations such as the Deficit Deadlift Beltless honed specific technical skills and increased resilience. The inclusion of unique movements like the Zercher Squat added an element of functional strength that translated directly to event performance.
Detailed Example
Athletes consistently reported improvements in their deadlift starting strength after incorporating Deficit Deadlift Beltless sessions. This movement forced athletes to generate power from an extended range of motion, improving neuromuscular coordination and building resilience in challenging positions. Similarly, Reverse Band Squats allowed lifters to handle supramaximal weights, boosting confidence and strength in the top range of motion.
Dynamic Effort (DE) Waves
Wave Schemes
Dynamic effort waves were structured to optimise speed and force development:
Bench Waves:
Examples: “5x3 @ 80%,” “10x2 @ 120,” “vs Minis.”
Focused on high bar speed with accommodating resistance to build explosiveness.
Squat and Deadlift Waves:
Examples: “12x2 @ 70%,” “8x2 @ 65%,” “6x2 @ 55% + Minis.”
Refined technique under submaximal loads while maintaining speed.
Observations
Accommodating Resistance:
Bands and chains were prominently featured, especially for squats and bench press, enhancing explosiveness and technical refinement.
Volume and Intensity Adjustments:
Waves were adjusted to accommodate different phases of training, reflecting an individualized approach.
Nine-Week Block Refinements:
Wave schemes were reassessed at the end of each nine-week block, with adjustments made based on performance metrics and athlete feedback.
Insights
Dynamic effort work complemented max effort training by focusing on explosive strength and technical proficiency. Nuanced wave structures accounted for the interplay between volume, intensity, and recovery, ensuring athletes reinforced technique even under fatigue. The addition of accommodating resistance tools like bands and chains further amplified the benefits, allowing athletes to work through variable force curves.
Detailed Example
The introduction of bands during bench waves (e.g., “9x3 @ 55% with Minis”) simulated the force curve of heavier loads, sharpening lockout strength and speed. Similarly, squatting “8x2 @ 65% with bands” developed explosive power out of the hole, critical for both strongman events and powerlifting success. Wave progressions like “12x2 @ 70% over three weeks” were particularly effective for reinforcing technique and building speed under fatigue.
Appraisal of 2019 Training
Despite the frustrations surrounding cancelled competitions, my 2019 training yielded significant milestones and achievements. Notable personal bests included:
Squat: 320kg in wraps.
Deadlift: 360kg with just a belt.
Bench Press: 230kg close grip and 270kg in a single-ply bench shirt.
These numbers reflected the effectiveness of the conjugate method in building strength across multiple lifts. Beyond personal performance, I achieved a podium finish at an open-level strongman competition and secured a win at an unsanctioned push-pull meet. Moreover, my athletes thrived, with one lifter claiming victory at the Home Nations Powerlifting Championships.
While 2019 was challenging in terms of competition opportunities, it proved to be a year of progress and learning. The adjustments and insights gained from navigating setbacks—from injury recovery to shifting goals—have further solidified my understanding of how to tailor conjugate programming for various contexts. The lessons learned this year continue to inform both my own training and the coaching strategies I use to help my athletes succeed.
Conclusion
The 2019 training log highlights the effectiveness of a structured approach to max effort and dynamic effort training. By emphasizing variety, accommodating resistance, and individualized adaptations, this programme laid a strong foundation for strength development.
For lifters seeking to optimise their own programming, the lessons from this analysis are invaluable. Whether you’re a strongman competitor or a powerlifter, incorporating these principles can elevate your performance to new heights.
If you’re ready to take your training to the next level, I invite you to explore my coaching services. With years of experience coaching world-class athletes and beginners alike, my programmes are designed to deliver measurable results. Visit TEAMJOSHHEZZA.com to learn more and start your journey to strength mastery today!
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