Max Effort Exercise Selection
Typical Max Effort work is done to a Max Single with the goal of breaking one’s previous best on that variation and setting a new one. The goal here is to strain against weight while avoiding significant technical breakdown.
However, sometimes Max Effort (ME) is used as shorthand (incorrectly but I do it all the time) for a modified Max Effort method approach of using Heavy Doubles or Triples and even 5’s on some exercises as well as submaximal singles.
Exercise selection over time can become fairly unique to an individual as they notice that some exercises are a good gauge of where their strength is at (testers) and others will be effective at building strength (builders). Some exercises won’t work for everyone and there’s plenty that myself or clients have just ditched over the years because they proved ineffective.
Exercises are usually rotated on Max Effort days every 1-2 weeks. Typically every week for those beyond sort of Novice/Beginner levels although it’s important to remember that the Conjugate Method is more of a philosophy and a conceptual framework than it is a rigid program that everyone must fit into. Rather it is for adapting to each individual.
When working with someone new I will often start along somewhat similar lines, unless I have a lot of data to work with in terms of their numbers and technical proficiency and weaknesses etc. Over time in my own coaching through Max Effort exercise selection, weaknesses can be discovered and observed, and programming will become much more individual and relevant to an individual’s strengths and weaknesses.
Again, as a vague rule, I usually program squat and deadlift variations for ME LB on a 2:1 ratio, typically with an opposing variation movement as the second movement of the day. Overhead work is used as a bit of a break for powerlifting competitors and much more frequently with strong(wo)men.
I don’t really enjoy incredibly frequent deloading and try and mitigate fatigue through use of appropriate exercise selection and autoregulation. That being said, usually after 8-10 weeks a deload from Max Effort work is usually used in the off season or I try and schedule this in the run-up to competition.
On ME days, after the main exercise has been done, a long list of assistance and accessory movements are performed. This list has not included any guidelines for the use of Singleply or Multiply equipment for competition and while the same principles apply there are other considerations for that.
Max Effort days typically make up 2 days a week of the Conjugate template. The other two major training days are Dynamic Effort days and I’ll cover that later this week. As well as what is meant by the repetition or repeated effort method.
Below are some basic examples of Max Effort Variations for Upper and Lower:
Max Effort Upper Exercise Choices
Bench Press (Comp Style/No Pause/Banded)
Close Grip Bench (Pause/No Pause)
Incline Bench (Regular/Close Grip/Wide/Paused/Decreased ROM)
Decline Bench
Floor Press (Legs Straight/Feet Flat/Paused)
Board Press (0.5/1/2/3/4 Board)
Pin Press (Height of pin/ With or Without Eccentric)
Reverse Band Bench (Strength of Band)
Overhead Press (Strict/Push Press/Seated/Pin Press/Sport-Specific Variations)
Swiss Bar Bench Press (for shoulder health and variation)
Log Press (Max Effort Log variations for Strongman athletes)
Axle Bench Press (thicker bar for grip and wrist strength)
Max Effort Lower Exercise Choices
Squat Variations:
Free Squat
Box Squat
Pin Squat
Good Mornings (Regular/Wide/Concentric Only/From Rack/Pins/Chains)
Zercher Squats (from pins or the floor)
Anderson Squats (starting from the bottom position)
Pause Squats (various pause lengths)
Front Squats (for core and quad development)
Bars:
Straight Bar
Safety Squat Bar
Bow Bar (Buffalo/Duffalo)
Cambered Bars
Squat Bar
Marrs Bar
Spider Bar
Deadlift Variations:
Regular vs Alternate Stance (Conventional/Sumo)
Deficit Deadlifts (Different Heights)
Off Blocks/Mats (Different Heights)
Rack Pulls (Different Heights)
Banded or Reverse Banded Deadlifts
Trap Bar Pulls (Different Heights)
Jefferson Deadlifts (for hip strength and mobility)
Snatch-Grip Deadlifts (for upper back development)
Stiff-Legged Deadlifts (to target hamstrings and lower back)
Max Effort for Real Strength Gains
Max Effort training is one of the most valuable tools in a strength athlete’s arsenal. It allows lifters to develop absolute strength, identify weaknesses, and push past mental and physical barriers. However, to truly benefit from this approach, exercise selection must be carefully considered and tailored to the individual.
For Strongman and powerlifting athletes alike, rotating Max Effort variations is essential. The constant change in stimuli prevents stagnation, reduces injury risk, and addresses weak points head-on. It’s not about finding random variations but identifying which exercises serve as true builders or testers for your lifts. This process is inherently individual, requiring time, experimentation, and a deep understanding of your own body’s responses to different movements.
Strongman athletes, in particular, can benefit greatly from this approach. Max Effort training should not be limited to traditional powerlifting exercises. Incorporating log presses, axle bar variations, and other Strongman-specific movements is essential for maximising carryover to competition. Additionally, using specialty bars such as the Safety Squat Bar, Mars Bar, and cambered bars helps reduce joint stress and improve recovery, allowing for continued progress.
It’s important to remember that the Max Effort method is not just about lifting heavy for the sake of it. It’s about strategic strain. Learning to grind through challenging lifts, maintaining form under pressure, and understanding your limits are all part of what makes this method so effective. However, it must be balanced with appropriate recovery strategies. Rotating variations, managing fatigue, and knowing when to deload are crucial for long-term success.
Many lifters fall into the trap of sticking to the same exercises for too long or chasing PRs every week without regard for their overall training plan. This often leads to burnout, injuries, and stagnation. The key is to approach Max Effort days with intent and intelligence. Rotate your exercises, track your progress, and be honest about your weak points. If a movement isn’t serving you, swap it out. If a particular variation is driving progress, keep it in rotation.
For those struggling to break through plateaus, I urge you to take a closer look at your Max Effort training. Are you addressing your weaknesses? Are you rotating exercises frequently enough? Are you balancing heavy singles with modified approaches like doubles and triples? These are the questions that can make or break your progress.
At the heart of Max Effort training is the idea of continuous adaptation. This is where personalised coaching can make a world of difference. With a coach’s eye, identifying the right exercises to build your lifts becomes far more efficient. It’s about working smarter, not harder. Understanding which movements contribute to your overall strength and which ones are merely testing your limits is the difference between spinning your wheels and making real progress.
If you’re looking to optimise your Max Effort training, my coaching services can help you reach new levels of strength. Whether you’re a powerlifter chasing bigger numbers on the platform or a Strongman competitor preparing for the next competition, I provide personalised programming that takes your unique needs and goals into account. Together, we can build a comprehensive training plan that addresses your weaknesses, maximises your strengths, and keeps you progressing safely and sustainably.
Visit TEAMJOSHHEZZA.COM to learn more about my coaching services. Let’s work together to unlock your true potential and achieve your strongest self.
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