The Conjugate Method for Dummies: A Somewhat Comprehensive Guide

The Conjugate Method for Dummies: A Somewhat Comprehensive Guide

The conjugate method is one of the most renowned strength training systems in the world, popularised by Louie Simmons and the athletes at Westside Barbell. For decades, this method has been at the forefront of strength training innovation, offering athletes a structured yet flexible framework to develop strength, power, and athleticism across multiple domains. Built on the principles of exercise rotation, varied intensities, and the integration of multiple training modalities, the conjugate method has been instrumental in reshaping how strength athletes approach their training.

One of the unique aspects of the conjugate system is its adaptability. It caters to athletes from diverse disciplines, from powerlifting and strongman to field sports and general fitness. Its core principles ensure that no aspect of strength or athletic performance is neglected, providing a comprehensive and balanced approach to training.

However, despite its widespread success and the countless records set by Westside Barbell athletes, the conjugate method is not without its critics. Some misunderstand its complexity, viewing it as overly convoluted or suitable only for elite-level competitors. Critics often cite its heavy reliance on specialty equipment, such as bands, chains, and specialty bars, or question the applicability of its principles to less experienced lifters. Yet, these criticisms often stem from a lack of understanding or misapplication of its core principles.

In reality, the conjugate method’s flexibility is its greatest strength. It can be scaled and adapted to suit lifters of all levels, from novices building foundational strength to seasoned athletes chasing world records. By embracing its principles and tailoring them to individual needs, athletes can achieve consistent progress while minimising injury risk and avoiding stagnation.

This guide seeks to demystify the conjugate method, breaking down its principles, practices, and programming in a way that is both accessible and practical. By synthesising insights from Westside Barbell, Louie Simmons, many other experts on the system and resources from teamjoshhezza.com, this article offers an exhaustive overview of the system, dispelling misconceptions and providing actionable strategies for success. Whether you are new to the conjugate method or seeking to refine your approach, this guide has everything you need to unlock your full potential.

As the founder of TEAMJOSHHEZZA, I bring over a decade of hands-on experience coaching strength athletes at all levels, from absolute beginners to world champions. My expertise is rooted in a combination of academic achievement and extensive practical application in the field of strength training. This dual perspective allows me to bridge the gap between scientific research and real-world implementation, ensuring athletes achieve measurable results.

Throughout my career, I have consistently adapted and applied the conjugate method to suit a wide variety of athletes, including powerlifters, strongman competitors, and general fitness enthusiasts. This has involved tailoring the method to address individual weaknesses, optimise recovery, and achieve competition-specific goals. My work extends beyond coaching to include educating athletes through articles, workshops, and online resources, all designed to make advanced strength systems accessible and actionable.

TEAMJOSHHEZZA is built on the principle of combining cutting-edge strength science with practical, results-driven strategies. In this guide, I draw on years of experience adapting the conjugate method to help you unlock your full potential in strength and performance.

So without further ado...

What Is the Conjugate Method?

The conjugate method is a comprehensive strength training system designed to enhance multiple qualities of strength simultaneously. Popularised by Louie Simmons and Westside Barbell, it integrates principles of exercise rotation and varied training intensities to maximise performance while preventing stagnation or overtraining. At its core, the conjugate method leverages the Max Effort (ME), Dynamic Effort (DE), and Repeated Effort (RE) methods to address specific training needs.

In essence, the conjugate method targets:

1. Absolute Strength:

   • The ability to lift maximal loads, crucial for powerlifting and strongman competitions.

   • Developed primarily through ME days, which focus on lifting at 90-100% of 1RM.

2. Explosive Power:

   • The capacity to generate force rapidly, critical for dynamic lifts and athletic movements.

   • Built through DE days using submaximal loads with accommodating resistance to enhance bar speed and explosiveness.

3. Muscular Endurance:

   • The ability to sustain prolonged effort, vital for strongman events and overall work capacity.

   • Addressed via RE days, which focus on high-repetition accessory work.

4. Weaknesses:

   • Identifying and targeting specific limiting factors in strength or technique, ensuring balanced development.

   • Exercises like box squats for squat depth or deficit deadlifts for starting strength help resolve common issues.

Why the Conjugate Method Stands Out

• Simultaneous Improvement of Strength Qualities: Unlike linear periodisation, which focuses on one quality at a time, the conjugate method allows for the concurrent development of strength, power, endurance, and stability.

• Individualisation and Adaptability: The system’s flexibility makes it suitable for powerlifters, strongman athletes, field sport players, and even general fitness enthusiasts.

• Focus on Longevity: By rotating exercises and addressing weaknesses, the conjugate method reduces injury risk and promotes long-term progress.

Bullet Points of Core Features

• Exercise Rotation:

  • Prevents stagnation and overuse injuries.

  • Examples: Cambered bar squats, board presses, deficit deadlifts.

• Variety of Training Methods:

  • Max Effort (ME): Builds absolute strength through maximal loads.

  • Dynamic Effort (DE): Enhances speed and explosiveness with submaximal loads and accommodating resistance.

  • Repeated Effort (RE): Focuses on hypertrophy and muscular endurance through high-repetition work.

• Weakness Targeting:

  • Identifies and addresses specific areas of improvement, such as lockout strength or bracing issues.

• Adaptability Across Sports:

  • Powerlifters: Optimises squat, bench press, and deadlift performance.

  • Strongman: Integrates event-specific training like stone loads and yoke walks.

  • Field Athletes: Combines power, agility, and endurance development.

Practical Application of the Conjugate Method

• Weekly Structure:

  • 4 Main Sessions: ME Upper, ME Lower, DE Upper, DE Lower.

  • Accessory Work: Tailored to target weaknesses and improve overall performance.

• Progress Tracking:

  • Regular assessment of lifts to ensure weaknesses are addressed and overall strength improves.

• Tools and Techniques:

  • Use of specialty bars, bands, chains, and other equipment to vary resistance and mimic competition lifts.

The conjugate method’s structure makes it ideal for powerlifters, strongman athletes, and anyone aiming to build well-rounded strength. By adhering to its principles, lifters can achieve consistent progress while addressing the multifaceted demands of their sport or fitness goals.

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A Brief History of Westside Barbell and the Conjugate Method

The origins of the conjugate method can be traced back to the Soviet Union, where it was developed to optimise the training of elite weightlifters. Soviet sports scientists, including Yuri Verkhoshansky, introduced concepts such as exercise rotation and accommodating resistance to address weaknesses and prevent stagnation. This approach laid the groundwork for what would later become the conjugate method.

Louie Simmons, the founder of Westside Barbell, adapted and popularised these principles in the United States. Simmons, often referred to as the “Godfather of Strength,” began experimenting with the Soviet approach after recovering from serious back injuries. His application of these methods revolutionised powerlifting training.

Westside Barbell, founded in Columbus, Ohio, became synonymous with innovation in strength training. Known as an invite-only gym, Westside has produced some of the strongest athletes in the world, holding countless world records in powerlifting. Simmons combined the Soviet model with his own innovations, such as the use of specialty bars, bands, and chains to manipulate resistance and build strength across all phases of a lift.

The Westside system is not just about powerlifting—it has influenced strength training for athletes in various sports. Simmons’ methods emphasise addressing individual weaknesses, rotating exercises, and balancing maximal and dynamic effort training to achieve consistent progress.

This fusion of science and practical experience solidified Westside Barbell’s reputation as the gold standard in strength training, and the conjugate method remains a cornerstone for athletes seeking elite performance.

Core Principles of the Conjugate Method

The conjugate method’s success lies in its adherence to fundamental principles that ensure consistent progress across all aspects of strength training. These principles are not merely theoretical but are backed by decades of application and refinement, particularly at Westside Barbell, as detailed in the Westside Barbell Book of Methods by Louie Simmons.

1. Exercise Rotation:

   • To prevent accommodation, the conjugate method emphasises rotating primary exercises every 1-3 weeks. This variation allows athletes to continue adapting while minimising mental and physical burnout.

   • Common variations include box squats, board presses, and deficit deadlifts, each targeting specific weaknesses or enhancing phases of the lift.

   • For example, Simmons highlights the importance of targeting sticking points by choosing exercises that overload specific ranges of motion, such as using rack pulls to improve deadlift lockout.

2. Specialisation and Generalisation:

   • While the system is centred around improving specific competition lifts, it also builds general athletic qualities, such as explosiveness, coordination, and endurance. This dual approach ensures athletes develop well-rounded strength and resilience.

   • As noted in Simmons’ work, improving general physical preparedness (GPP) enhances recovery and supports greater workloads, laying the foundation for specialised strength gains.

3. Max Effort (ME) Method:

   • ME training involves lifting at 90-100% of 1RM to develop absolute strength. The focus is on maximal neural activation and learning to strain under heavy loads.

   • Simmons emphasises the importance of rotating max effort exercises to target weaknesses and avoid stagnation. Variations such as cambered bar squats or floor presses allow for overload in specific ranges of motion while minimising joint strain.

4. Dynamic Effort (DE) Method:

   • DE days utilise submaximal loads (50-70% of 1RM) combined with accommodating resistance (bands or chains) to build speed and power.

   • According to Simmons, the key to effective DE training is bar speed. Lifters must focus on moving the weight explosively through the entire range of motion, ensuring transferability to maximal lifts.

5. Repeated Effort (RE) Method:

   • The RE method involves performing high-rep accessory work to build muscle mass, improve work capacity, and address weaknesses.

   • Simmons notes that exercises such as reverse hypers, GHD raises, and sled drags are invaluable for improving hypertrophy and resilience in muscles critical to powerlifting and strongman performance.

6. Weakness Targeting:

   • The conjugate method’s cornerstone is its relentless focus on addressing weaknesses. By regularly testing and assessing performance, athletes can identify limiting factors (e.g., weak lockout, poor bracing) and select exercises that specifically target those deficiencies.

   • For instance, Simmons advocates for using good mornings to strengthen the posterior chain and Spoto presses to improve mid-range bench press strength.

Advanced Insights from the Westside Barbell System

• Accommodating Resistance:

  • Bands and chains are not just tools for dynamic effort work. Simmons’ methodology incorporates them into max effort variations to overload the top end of lifts and develop strength in lockout positions.

• Volume Regulation:

  • As outlined in the Westside Barbell Book of Methods, the conjugate system employs a structured approach to volume, balancing high-intensity work with sufficient recovery to prevent overtraining.

• Conjugate Philosophy:

  • The system’s name itself reflects its approach: combining multiple training modalities (max effort, dynamic effort, and repeated effort) within a single programme to create a comprehensive and effective framework for strength development.

By following these core principles and drawing on insights from Westside Barbell’s proven methods, athletes can achieve consistent progress while addressing the specific demands of their sport or training goals.

Structuring a Conjugate Programme

A typical conjugate week includes four main training sessions:

1. Max Effort Upper Body (ME Upper):

   • Heavy pressing variation (e.g., bench press, board press).

   • Accessories for triceps, shoulders, and lats.

2. Max Effort Lower Body (ME Lower):

   • Heavy squat or deadlift variation.

   • Accessories for posterior chain, core, and hips.

3. Dynamic Effort Upper Body (DE Upper):

   • Speed work for the bench press with bands or chains.

   • Accessories for explosiveness and stability.

4. Dynamic Effort Lower Body (DE Lower):

   • Speed work for squats or deadlifts with accommodating resistance.

   • Event-specific work for strongman athletes (e.g., yoke walks, sled drags).

Programming Max Effort (ME) Days

Goals:

• Develop absolute strength by lifting maximal loads.

• Build mental toughness and confidence under heavy weight.

Max effort (ME) days are the cornerstone of the conjugate method. These sessions focus on pushing the body to its limits, fostering adaptations that improve maximal strength. They also play a crucial role in building the mental resilience required to handle heavy loads in competition or training.

Key Principles

1. All-Out Effort:

   • ME days demand maximal exertion. Perform 1-2 all-out sets at 90-100% of your 1RM. Occasionally push beyond 100% using partial range lifts like board presses or block pulls.

2. Exercise Rotation:

   • Rotate primary lifts weekly or biweekly to avoid accommodation. Each variation should target specific weak points or mimic competition lifts under slightly altered conditions.

3. Progressive Overload:

   • Use small, incremental increases in load across sessions to ensure consistent progress without risking overtraining.

4. Focus on Weak Points:

   • Select variations that challenge your limitations, such as a low box squat for weak glutes or a floor press for triceps strength.

Examples of ME Variations

Squat:

• Box squat with bands.

• Safety squat bar (SSB) squat.

• Cambered bar squat.

• Low box squat.

• Front squat.

Bench Press:

• Floor press.

• Board press (2- or 3-board).

• Close-grip bench press.

• Incline bench press.

• Spoto press.

Deadlift:

• Deficit deadlift.

• Block pull.

• Sumo deadlift.

• Rack pull.

• Snatch-grip deadlift.

Choosing the Right Variations

Exercise selection should align with your individual needs and goals. For example:

• Weak Lockout in Deadlift: Incorporate rack pulls or block pulls to strengthen the top range of motion.

• Slow Off the Floor: Use deficit deadlifts or paused deadlifts to develop starting strength.

• Bench Press Weakness: Board presses and close-grip variations can address sticking points and triceps strength.

• Squat Depth Issues: Focus on low box squats or paused squats to improve bottom-end strength and technique.

Sample Max Effort Sessions

Max Effort Lower Body Day:

• Main Lift: Safety squat bar box squat (1RM).

• Accessory Work:

  • Reverse hypers: 4x12.

  • Bulgarian split squats: 3x10 per leg.

  • Ab rollouts: 4x15.

Max Effort Upper Body Day:

• Main Lift: 3-board press (1RM).

• Accessory Work:

  • JM presses: 3x8.

  • Dumbbell rows: 4x12 per arm.

  • Face pulls: 3x20.

Balancing Intensity and Recovery

1. Deload Weeks: Incorporate lighter ME sessions every 4-6 weeks to allow the nervous system to recover fully.

2. Use Variations Strategically: Rotate in lifts that reduce joint strain, such as SSB squats or floor presses, to manage fatigue.

3. Monitor Form: As intensity increases, technical precision becomes critical. Sacrificing form for load increases the risk of injury and limits long-term progress.

Advanced Techniques for ME Days

1. Accommodating Resistance:

   • Incorporate bands or chains to increase resistance at the top of lifts, mimicking the strength curve of competition movements.

2. Partial Range Movements:

   • Use lifts like board presses or rack pulls to overload specific phases of a lift, building strength where it’s needed most.

3. Cluster Sets:

   • Break heavy sets into smaller clusters (e.g., 3 singles with 20 seconds rest) to maintain high intensity without compromising technique.

4. Reverse Bands:

   • Attach bands to reduce load at the bottom of a lift, allowing for heavier top-end weights and overload without excessive strain.

Max effort days are not just about lifting heavy; they are a test of willpower, technique, and strategic planning. By adhering to these principles and consistently challenging your limits, you’ll build the strength and confidence necessary to excel in competition and beyond.

Programming Dynamic Effort (DE) Days

Goals:

• Build speed and explosiveness through fast, controlled movements.

• Reinforce technique under submaximal loads while maintaining bar speed and efficiency.

Dynamic Effort (DE) days are critical for developing explosive power and refining technique. While maximal effort days build raw strength, DE sessions focus on the ability to apply force quickly—a key quality for powerlifters, strongman athletes, and any strength sport competitor.

Key Principles

1. Submaximal Loads:

   • DE sessions typically use 50-70% of the athlete’s 1RM, ensuring the bar moves quickly while still providing enough resistance to be challenging.

   • For advanced lifters, accommodating resistance (bands or chains) can account for 20-25% of the total load, increasing difficulty at the lockout or end range of motion.

2. Volume and Frequency:

   • Perform 8-12 sets of 2-3 reps for primary lifts, such as squats, bench presses, or deadlifts.

   • Keep rest intervals short, usually 30-60 seconds, to emphasise speed and work capacity.

3. Exercise Variation:

   • Regularly rotate variations of DE lifts to address different aspects of strength and technique, such as speed pulls from a deficit or wide-stance box squats.

Examples of DE Variations

• Squat:

  • Speed box squats with bands.

  • Safety Squat Bar (SSB) speed squats.

  • Front squats with chains.

• Bench Press:

  • Speed bench with chains.

  • Floor presses with bands.

  • Close-grip bench with accommodating resistance.

• Deadlift:

  • Speed pulls with bands.

  • Deficit deadlifts.

  • Block pulls with chains.

Alternative Set and Rep Schemes

Dynamic effort training doesn’t need to adhere strictly to traditional 8-12 sets of 2-3 reps. Variability in volume and intensity can help avoid monotony and provide new stimuli. Consider these options:

1. Cluster Sets:

   • Perform 6-8 sets of 5 reps with 10-15 seconds of rest between each rep. This format improves bar speed and maintains technique under fatigue.

2. Wave Loading:

   • Use progressive loading across three mini-waves, such as 50%, 55%, and 60% of 1RM for 3 sets each.

3. Pyramids:

   • Gradually increase and decrease weight across sets to challenge both speed and control.

4. Timed EMOM (Every Minute on the Minute):

   • Perform 2-3 reps every minute for 10-12 minutes. This builds speed and consistency under time constraints.

Incorporating Auxiliary Movements

Dynamic effort days should also include accessory exercises to enhance the primary lift and build explosiveness. Examples include:

• Squats: Box jumps, depth jumps, Bulgarian split squats.

• Bench Press: Plyometric push-ups, banded triceps pushdowns, dumbbell incline presses.

• Deadlift: Kettlebell swings, banded good mornings, sled sprints.

Progression and Long-Term Development

1. Adjust Intensity: Over time, progress from lighter percentages to heavier loads (e.g., 50% to 70% of 1RM).

2. Incorporate Pauses: Adding pauses during the concentric or eccentric phases can increase control and power.

3. Focus on Weak Points: Choose variations that address specific weaknesses in speed, starting strength, or lockout.

4. Deload When Necessary: Include lighter DE sessions or reduce accommodating resistance every 3-4 weeks to prevent overtraining.

Dynamic effort training is more than just speed work—it’s an opportunity to build explosiveness, refine technique, and develop well-rounded athleticism. By integrating these principles and variations into your programme, you’ll create a foundation for long-term success across all lifts.

Accessory Work and Weakness Targeting

Accessory exercises are the backbone of the conjugate method’s effectiveness in addressing weaknesses and building muscle. These movements allow lifters to target specific areas of improvement, providing balance and enhancing the main lifts. Tailoring accessories to the day’s main lift and the individual’s needs ensures optimal progression and injury prevention.

Key Areas to Address and Examples of Exercises

1. Posterior Chain: The posterior chain—comprising the glutes, hamstrings, and lower back—is critical for strength in squats and deadlifts. Developing this area improves power, stability, and injury resistance.

   • Primary Exercises: Glute-ham raises, Romanian deadlifts, reverse hypers, sumo stiff-leg deadlifts.

   • Variations: Band-resisted good mornings, single-leg Romanian deadlifts, hip thrusts.

2. Upper Back: A strong upper back enhances posture and stability in all lifts, particularly squats and bench presses.

   • Primary Exercises: Face pulls, barbell rows, pull-ups, chest-supported rows.

   • Variations: Dumbbell rows, T-bar rows, band pull-aparts, rear delt flyes.

3. Core Stability: Core strength is essential for maintaining bracing and spinal alignment under heavy loads.

   • Primary Exercises: Hanging leg raises, ab rollouts, planks, suitcase carries.

   • Variations: Weighted side planks, Pallof presses, standing cable crunches, dragon flags.

4. Triceps and Shoulders: Strong triceps and shoulders are crucial for lockout strength in the bench press and overhead movements.

   • Primary Exercises: JM presses, close-grip bench press, overhead pressing, banded triceps extensions.

   • Variations: Skull crushers, seated dumbbell shoulder press, Tate presses, push presses.

Rotating Accessory Exercises

To maximise progress, accessory movements should be rotated periodically, typically every 2-6 weeks, depending on the athlete’s level and the exercise’s complexity. This prevents accommodation and ensures ongoing adaptation.

Rotation Schedule	Example Accessories
Fortnightly Rotation	Band pull-aparts, JM presses, hanging leg raises, single-leg Romanian deadlifts
Monthly Rotation	Glute-ham raises, chest-supported rows, weighted side planks, skull crushers
6-Week Rotation	Reverse hypers, T-bar rows, ab rollouts, overhead pressing

Balancing Volume and Intensity

Volume and intensity in accessory work should complement the main lifts. For example, after a heavy max effort day, accessory work may focus on moderate weights and higher repetitions to promote recovery and hypertrophy. On dynamic effort days, accessory work might include explosive or unilateral movements to enhance athleticism.

Practical Programming Tips

1. Address Weaknesses First:

   • Prioritise accessories that target your specific weaknesses. For example, if your deadlift stalls at lockout, include more glute-focused movements like hip thrusts and band-resisted Romanian deadlifts.

2. Progress Gradually:

   • Avoid overloading accessory movements prematurely. Focus on technique and controlled progression to minimise injury risk.

3. Keep Variability Purposeful:

   • While rotation is essential, ensure new movements align with your goals. For instance, if improving squat depth is your priority, prioritise exercises like Bulgarian split squats and deficit deadlifts.

4. Monitor Recovery:

   • Accessory work should enhance, not hinder, recovery. Pay attention to fatigue levels and adjust volume or intensity as needed.

Comprehensive Accessory Examples

For Squat and Deadlift Weaknesses:

• Lockout Strength: Block pulls, reverse hypers, banded good mornings.

• Speed Off the Floor: Deficit deadlifts, sumo stiff-leg deadlifts, box squats.

• Knee Stability: Bulgarian split squats, step-ups, banded terminal knee extensions.

For Bench Press Weaknesses:

• Lockout Strength: Board presses, close-grip bench press, triceps dips.

• Bottom Position Strength: Spoto press, paused bench press, dumbbell flyes.

• Shoulder Stability: Z-press, overhead carries, face pulls.

By integrating a variety of accessory movements and adhering to a structured rotation schedule, athletes can address weaknesses, build muscle, and enhance their overall performance in the main lifts. This systematic approach ensures balanced development and long-term success in the conjugate method.

Event Training for Strongman

Event-specific training is a cornerstone of strongman programming within the conjugate framework. Strongman competitions are diverse, testing not only maximal strength but also explosive power, endurance, and stability under unconventional loads. By incorporating event-specific movements into Max Effort (ME) and Dynamic Effort (DE) days, athletes ensure that their gym work translates effectively to competition performance.

The Importance of Event-Specific Work

Unlike powerlifting, where the lifts are standardised, strongman competitions often feature varied and unpredictable events. This variability demands that athletes train for adaptability, utilising movements that mimic the unique challenges of strongman. Event training develops not only the raw strength required for maximal efforts but also the endurance, grip strength, and mental toughness essential for strongman success.

Incorporating events into ME and DE days ensures that competition-specific skills are honed regularly without requiring additional training days. This approach balances intensity and recovery, preventing overtraining while maximising carryover to competition.

Key Strongman Events and Their Benefits

1. Yoke Walks:

• Purpose: Develop core stability, leg strength, and the ability to move heavy loads efficiently.

• How to Incorporate: Perform yoke walks as part of DE lower body sessions to build speed and control, or integrate them into ME days with maximal loads for short distances.

• Progression: Start with lighter weights to perfect technique before progressing to competition weights.

2. Stone Loads:

• Purpose: Build explosive power, posterior chain strength, and coordination.

• How to Incorporate: Use stones as a finisher on ME lower days or as part of DE sessions with submaximal weights for higher repetitions.

• Progression: Practice loading to varying heights to mimic competition requirements.

3. Sled Drags:

• Purpose: Improve conditioning, quad endurance, and work capacity.

• How to Incorporate: Include sled drags at the end of DE lower body sessions for conditioning or as an active recovery tool on off days.

• Progression: Vary distances and load to build strength and endurance.

4. Farmer’s Walks:

• Purpose: Enhance grip strength, core stability, and overall conditioning.

• How to Incorporate: Perform farmer’s walks as part of ME or DE lower body days to build maximal grip and carrying capacity.

• Progression: Gradually increase load and distance to mimic competition demands.

5. Log Press:

• Purpose: Develop overhead pressing strength and coordination with awkward implements.

• How to Incorporate: Use the log press as a main lift on ME upper days or as a supplemental lift for DE upper sessions.

• Progression: Include pressing from different positions (clean and press, strict press) to address weak points.

6. Circus Dumbbell:

• Purpose: Build unilateral pressing strength and stability.

• How to Incorporate: Include circus dumbbell presses as an accessory lift on upper body days.

• Progression: Focus on technique and gradually increase weight to competition standards.

7. Tyre Flips:

• Purpose: Combine explosive power, coordination, and endurance.

• How to Incorporate: Use tyre flips as a conditioning finisher or a dynamic movement on lower body days.

• Progression: Vary tyre sizes and repetitions to mimic competition scenarios.

8. Keg Toss:

• Purpose: Build explosive hip drive and upper body coordination.

• How to Incorporate: Include keg tosses as part of dynamic warm-ups or finisher circuits.

• Progression: Practice tossing over different heights to prepare for varying competition standards.

Sample Integration of Event Work into Conjugate Programming

Max Effort Lower Body Day:

• Main Lift: Safety Squat Bar Box Squat (1RM)

• Accessory Work:

  • Reverse Hypers: 3x12

  • Bulgarian Split Squats: 3x10 each leg

• Event Work:

  • Stone Loads: 5 sets of 2 reps at maximal effort

Dynamic Effort Lower Body Day:

• Main Lift: Speed Box Squats with Chains (10x2 @ 60% 1RM)

• Accessory Work:

  • Sled Drags: 4x40 metres

  • Farmer’s Walks: 3x30 metres

• Event Work:

  • Yoke Walks: 3x20 metres at submaximal load

Max Effort Upper Body Day:

• Main Lift: Log Press (1RM)

• Accessory Work:

  • JM Press: 3x8

  • Barbell Rows: 4x10

• Event Work:

  • Circus Dumbbell Press: 3x8 each arm

Progression Strategies for Event Training

1. Volume and Load Progression: Start with lighter weights and higher repetitions to perfect technique before progressing to competition loads and intensities.

2. Varied Implements: Incorporate different sizes and shapes of stones, kegs, or logs to build adaptability.

3. Conditioning and Recovery Balance: Rotate high-intensity event work with lighter, technique-focused sessions to ensure recovery.

4. Simulated Competition Days: Periodically combine multiple events into a single session to mimic competition conditions and build endurance.

By integrating these strategies, strongman athletes can optimise their event performance while maintaining balance across all aspects of their training. Event-specific work ensures that the strength built in the gym translates directly to success in competition.

Sample Conjugate Weekly Schedule

Day 1: Max Effort Upper Body

• Main Lift: 2-Board Press (1RM)

• Accessories:

  • JM Press: 4x8

  • Barbell Rows: 4x10

  • Face Pulls: 3x20

Day 2: Max Effort Lower Body

• Main Lift: Safety Squat Bar Box Squat (1RM)

• Accessories:

  • Reverse Hypers: 3x15

  • Glute-Ham Raises: 4x12

  • Ab Rollouts: 4x15

Day 3: Dynamic Effort Upper Body

• Main Lift: Speed Bench with Bands (10x3 @ 60% 1RM)

• Accessories:

  • Close-Grip Bench Press: 3x10

  • Pull-Ups: 4x10

  • Banded Triceps Pushdowns: 3x20

Day 4: Dynamic Effort Lower Body

• Main Lift: Speed Box Squats with Chains (8x2 @ 55% 1RM)

• Accessories:

  • Bulgarian Split Squats: 3x10 each leg

  • Good Mornings: 3x8

  • Hanging Leg Raises: 3x15

• Event Work: Yoke Walks (3x30 metres)

Common Mistakes and How to Avoid Them

1. Neglecting Recovery:

   • Recovery is one of the most overlooked aspects of training. Athletes often feel the need to push harder every session, but the conjugate method demands respect for intensity guidelines. Without adequate recovery, the body cannot adapt to the stresses of training. Prioritise sleep, nutrition, and active recovery strategies such as stretching, foam rolling, or light conditioning work. Regular deload weeks are also essential to allow the nervous system to recover.

2. Ignoring Weak Points:

   • The conjugate method’s effectiveness hinges on targeting weaknesses, yet many lifters avoid exercises that challenge their limitations. Regularly assess your performance to identify where you struggle—whether it’s lockout strength, speed off the floor, or core stability. Select accessory movements that directly address these issues and track progress over time. Remember, improvement comes from confronting weaknesses, not just repeating what you’re good at.

3. Overemphasising Speed or Max Work:

   • Focusing too much on either maximal effort or dynamic effort training can create imbalances. Max effort builds absolute strength, but without speed work, you’ll struggle with explosive power. Conversely, prioritising speed without heavy lifting will limit your ability to handle maximal loads. Balance ME, DE, and RE methods to ensure comprehensive development and avoid plateauing.

4. Neglecting Individualisation:

   • The conjugate method is adaptable, but a cookie-cutter approach will not maximise results. Many athletes follow generic templates without considering their individual needs, goals, or weaknesses. Customise your exercise selection, intensity, and volume based on your sport, training history, and physical capabilities. For example, a strongman competitor will need more event-specific work than a powerlifter, while a beginner might require less frequent variation.

5. Only Doing What You Enjoy:

   • It’s tempting to focus on lifts and movements you excel at, but this limits growth. Athletes must prioritise what they need to improve, even if it’s uncomfortable or challenging. For instance, if you dislike unilateral movements but have imbalances, Bulgarian split squats should feature prominently in your programme. Discipline means doing what’s necessary, not just what’s enjoyable.

6. Improper Use of Accommodating Resistance:

   • Bands and chains are staples of the conjugate method, but their misuse can hinder progress. Using too much band tension or chain weight can shift the focus away from the primary lift and compromise form. Ensure accommodating resistance complements, rather than overpowers, the main lift. Use 20-25% of your max lift as resistance from bands or chains for dynamic effort work, and prioritise maintaining speed and technique.

7. Poor Warm-Up and Mobility Practices:

   • Skipping warm-ups or neglecting mobility work is a common mistake that leads to suboptimal performance and increased injury risk. Dynamic warm-ups tailored to the day’s lifts prepare the body for heavy loading. Include drills for hips, shoulders, and ankles, and use activation exercises such as glute bridges or banded pull-aparts. Mobility work ensures you move efficiently and reduces compensatory patterns.

Adapting the Conjugate Method to Your Goals

The conjugate method is synonymous with powerlifting and strongman, but its versatility allows it to be adapted to virtually any sport or fitness goal. What sets the conjugate system apart is its unique ability to concurrently train and improve multiple aspects of fitness, such as strength, power, endurance, and flexibility, without compromising progress in any one area. This makes it the only system that effectively addresses the multidimensional needs of athletes while preventing the stagnation or regression that can occur with more linear approaches.

Simultaneous Development of All Fitness Qualities

At the core of the conjugate method is the principle of addressing multiple qualities simultaneously. For example, while a powerlifter may focus on absolute strength as their primary goal, the dynamic effort days ensure that speed and power are not neglected. Similarly, accessory work on repeated effort days builds muscular endurance and addresses structural weaknesses. This simultaneous approach ensures balance and longevity in training, allowing athletes to excel in their sport without sacrificing overall physical development.

For instance:

• Powerlifters: By integrating speed work, heavy lifting, and targeted accessory movements, powerlifters can build the explosive power needed for a strong lockout while simultaneously refining technique and addressing imbalances.

• Strongman Athletes: The incorporation of event-specific movements like yoke carries or stone loads into dynamic effort days ensures that gym strength translates directly to competition performance.

• Field Athletes: The combination of maximal strength, speed training, and sport-specific accessory work allows field athletes to improve their strength and explosiveness without losing agility or endurance.

Universal Principles for Any Goal

The conjugate method’s adaptability comes from its reliance on fundamental principles that apply universally to all athletes and lifters:

• Rotation of Exercises: Regularly rotating main lifts prevents accommodation and ensures continuous progress. This is particularly valuable for athletes who face diverse challenges in their sport and need to remain adaptable.

• Balance Between Effort Methods: The integration of maximal, dynamic, and repeated effort methods ensures a comprehensive approach to strength and performance.

• Targeting Weaknesses: By identifying and addressing weak links, the conjugate method enhances both performance and injury prevention, making it ideal for athletes with high physical demands.

Practical Applications for General Lifters

Even for individuals not competing in sports, the conjugate method provides a balanced and effective training system. General lifters looking to improve overall strength, build muscle, or enhance their fitness can benefit from the structured variability of the conjugate approach. For example:

• General Strength Training: Rotating exercises like box squats, deficit deadlifts, or floor presses keeps training engaging and targets different muscle groups effectively.

• Weight Loss or Conditioning: Dynamic effort work and accessory exercises can be tailored to include higher-rep, circuit-style training to boost calorie burn and improve cardiovascular fitness.

• Injury Prevention: The focus on accessory work and weak point training ensures that imbalances are corrected, reducing the risk of injuries.

A System for Long-Term Development

What truly sets the conjugate method apart is its long-term applicability. Whether you are an elite athlete or a recreational lifter, the system’s ability to integrate training for strength, power, endurance, and mobility ensures sustainable progress over time. Athletes can transition seamlessly from off-season training to competition prep without major overhauls to their routine. Additionally, by continually addressing weaknesses, the conjugate method helps lifters stay injury-free and maintain consistent performance.

For example:

• A rugby player might use conjugate principles to balance strength gains with explosive power for scrums, while ensuring their endurance and agility are not compromised.

• A firefighter could use the system to build the strength needed to carry heavy loads, the explosiveness required for emergency situations, and the endurance for prolonged physical exertion.

In summary, the conjugate method is not just a system for powerlifters or strongman athletes; it is a versatile and comprehensive approach to training that can be tailored to any individual or sport. Its ability to concurrently train multiple physical qualities makes it the gold standard for those seeking a well-rounded and sustainable training system.

Origins and Evolution of the Conjugate Method

The conjugate method’s roots trace back to Soviet-era sports science, where researchers like Yuri Verkhoshansky pioneered concepts of periodisation and exercise variation to optimise athletic performance. Soviet weightlifters developed systems that rotated exercises and manipulated training intensities to avoid overtraining and stagnation. These principles were designed to systematically enhance multiple aspects of strength and athletic performance, making them applicable to a wide range of sports. This foundational work set the stage for the development of modern strength training methodologies.

Louie Simmons, inspired by the success of Soviet athletes and their scientific approaches, adapted these principles to the unique demands of powerlifting and other strength sports. After recovering from multiple career-threatening injuries, Simmons began studying Soviet sports literature, including the works of Verkhoshansky and Matveyev. He realised that by combining their theories with his own experiences, he could create a system that addressed the limitations of linear periodisation and traditional training approaches.

At Westside Barbell, Simmons refined and expanded on these concepts, creating what is now known as the conjugate method. A key innovation was the incorporation of accommodating resistance using bands and chains. This technique allowed athletes to vary resistance throughout the range of motion, targeting specific weaknesses and enhancing strength at critical points of a lift. For example, bands add tension as the barbell moves upward, mimicking the increasing force demands encountered in real-world lifting scenarios. Chains, on the other hand, gradually increase load as they lift off the ground, providing similar benefits.

Simmons also introduced the use of specialty bars, such as the safety squat bar (SSB), cambered bar, and Buffalo bar. These tools not only reduced strain on joints but also allowed lifters to address unique challenges in their lifts. For instance, the SSB shifts the centre of gravity forward, increasing the demand on the core and upper back, while the cambered bar improves stability and balance.

Another revolutionary aspect of the conjugate method is its integration of three core training modalities: maximal effort (ME), dynamic effort (DE), and repeated effort (RE). The ME method focuses on lifting at 90-100% of one’s max to develop absolute strength. The DE method builds explosiveness and bar speed using submaximal loads with accommodating resistance. Finally, the RE method targets hypertrophy and muscular endurance through high-repetition accessory work. This holistic approach ensures that athletes develop well-rounded strength and minimise weaknesses.

Simmons’ methods have not only transformed powerlifting but also influenced training across various sports, including strongman, football, rugby, and mixed martial arts. The conjugate method’s flexibility allows it to be adapted to any athletic goal, making it a universal system for strength and performance enhancement. Despite criticisms that it is overly complex or requires specialised equipment, the system’s principles can be scaled and simplified to suit athletes of all levels and circumstances.

Through decades of refinement and practical application at Westside Barbell, the conjugate method has become synonymous with innovation in strength training. The system’s emphasis on exercise variation, accommodating resistance, and targeted weakness correction has produced countless world records and established Westside Barbell as a global authority in strength sports. This legacy underscores the conjugate method’s status as a revolutionary training system that continues to shape the future of strength and conditioning.

Practical Challenges in Implementing the Conjugate Method

While the conjugate method is highly effective, it’s often criticised for its perceived complexity, steep learning curve, and equipment demands. Critics argue that its reliance on bands, chains, and specialty bars makes it impractical for lifters without access to specialised facilities. Additionally, the system’s structured variation and technical nuance can intimidate beginners. However, these challenges can be addressed with thoughtful adaptations and clear guidance.

1. Simplifying for Beginners The conjugate method’s versatility allows for simplification without losing effectiveness. Beginners often benefit from focusing on foundational movements and gradually introducing complexity. Instead of overwhelming new lifters with frequent exercise rotations, coaches can:

• Focus on Core Lifts: Limit variations to basic movements like back squats, bench presses, and conventional deadlifts. Rotate these exercises every 4-6 weeks rather than weekly.

• Introduce Variations Gradually: Add simple modifications such as paused reps or tempo changes before progressing to specialty bars or accommodating resistance.

• Emphasise Technique: Prioritise technical proficiency over maximal loading to build a solid foundation for future progress.

2. Adapting to Equipment Limitations Access to bands, chains, and specialty bars can be a barrier for many lifters. However, the principles of the conjugate method can be applied effectively with minimal equipment:

• Replacing Specialty Bars: Use conventional barbells with creative adjustments. For example, a cambered bar can be mimicked by holding weights suspended by bands from a standard barbell.

• Alternative Resistance: Replace bands and chains with simpler tools like kettlebells, sandbags, or resistance bands from general fitness suppliers.

• Household Substitutes: Incorporate unconventional items, such as water-filled jugs or weighted backpacks, for resistance in accessory movements.

3. Education and Demystification One of the most significant challenges is the lack of understanding of the conjugate method’s principles. Without proper guidance, lifters may misapply its concepts, leading to frustration or stagnation. To address this:

• Clear Communication: Provide detailed explanations of key principles, such as the purpose of ME, DE, and RE days.

• Accessible Resources: Share simplified templates and beginner-friendly guides to help new lifters navigate the system.

• Coaching Support: Encourage beginners to seek guidance from knowledgeable coaches or online resources like instructional videos and articles.

4. Overcoming Misconceptions The conjugate method is often misunderstood as being exclusively for elite powerlifters or as requiring a gym stocked with specialised equipment. However, its foundational principles—exercise rotation, intensity variation, and targeted accessory work—are universally applicable. By clarifying these misconceptions, more lifters can confidently implement the method.

5. Adapting for Limited Training Time Another common critique is that the method requires extensive training sessions to address ME, DE, and RE work. This can be addressed by:

• Combining Sessions: Incorporate accessory work into warm-ups or between main lifts to save time.

• Shortened Templates: Focus on one ME or DE day per week while maintaining balanced accessory work.

• Prioritising Goals: Tailor sessions to address the lifter’s most pressing needs rather than trying to cover every aspect in each session.

By simplifying for beginners, adapting to equipment availability, and providing better education, the conjugate method can overcome its practical challenges and become accessible to a broader range of lifters. These adaptations ensure that anyone can benefit from its proven effectiveness, regardless of experience level or gym resources.

The Role of General Physical Preparedness (GPP)

General Physical Preparedness (GPP) is a foundational pillar of the conjugate method, playing a critical role in enhancing athletic readiness, supporting recovery, and building overall work capacity. GPP, as conceptualised by Louie Simmons, is not just an add-on to training but an essential component that prepares the body for the intense demands of maximal and dynamic effort sessions. By increasing general fitness levels, GPP ensures athletes can handle higher workloads while reducing the risk of overtraining and injury.

What Is GPP?

GPP refers to non-specific training designed to improve overall physical conditioning. Unlike sport-specific exercises, GPP focuses on developing foundational attributes such as:

• Cardiovascular Fitness: Enhancing heart and lung capacity to sustain prolonged effort.

• Muscular Endurance: Increasing the ability to perform repetitive movements without fatigue.

• Joint Health and Mobility: Improving range of motion and reducing stiffness.

• Recovery: Boosting active recovery through low-intensity, high-volume movements.

  
  

Benefits of GPP

1. Improved Recovery:

   • Low-intensity GPP activities promote blood flow, which helps clear metabolic waste and deliver nutrients to fatigued muscles. Activities like sled dragging or light kettlebell swings can accelerate recovery between heavy training sessions.

2. Enhanced Work Capacity:

   • By increasing the body’s ability to handle physical stress, GPP allows athletes to perform more work in subsequent sessions, enabling greater volume and intensity over time.

3. Injury Prevention:

   • Strengthening stabiliser muscles and improving mobility reduces the likelihood of overuse injuries. For example, high-rep band pull-aparts can enhance shoulder stability, protecting against common bench press injuries.

4. Base Building:

   • GPP lays the foundation for sport-specific strength. Athletes who develop strong general fitness can progress faster when transitioning to more specialised training phases.

Examples of GPP Exercises

• Sled Pushes and Drags: Develop leg endurance and core stability.

• Medicine Ball Throws: Build explosive power and coordination.

• Kettlebell Swings: Enhance posterior chain endurance and hip mobility.

• Farmer’s Walks: Improve grip strength, core stability, and conditioning.

• High-Rep Bodyweight Movements: Push-ups, pull-ups, and air squats to build muscular endurance.

How to Incorporate GPP

1. Off-Days:

   • Perform GPP on rest days to enhance recovery without adding undue fatigue. For example, a 20-minute session of sled dragging or light kettlebell work can facilitate active recovery.

2. Warm-Ups:

   • Include GPP elements in your warm-up routine. Medicine ball slams or banded walks can increase heart rate and prepare specific muscle groups for heavy lifts.

3. Post-Session Conditioning:

   • End training sessions with short, high-intensity GPP circuits. For instance, combine farmer’s walks with sled sprints for 3-5 rounds to build work capacity.

4. GPP-Only Sessions:

   • Dedicate standalone sessions to GPP, particularly during deload weeks or off-season training phases. These sessions can focus on mobility, conditioning, and weak point training.

Programming GPP

GPP activities should be varied and tailored to the athlete’s needs and goals. Here are examples of weekly GPP inclusions:

Day	GPP Activity	Purpose
Monday	Sled Drags (4x40 metres)	Recovery, posterior chain endurance
Wednesday	Farmer’s Walks (3x30 metres)	Core stability, grip strength
Friday	Medicine Ball Slams (3x20 reps)	Explosive power, conditioning
Sunday	High-Rep Band Pull-Aparts (3x50)	Shoulder health, upper back endurance

GPP in the Conjugate Method

At Westside Barbell, GPP is seamlessly integrated into the broader conjugate framework. Simmons often emphasised the importance of sled dragging for recovery and general conditioning. His approach to GPP was innovative, viewing it not only as a means of recovery but also as a tool to strengthen weak points. For instance:

• Sled dragging strengthens the posterior chain and enhances hip mobility.

• High-rep exercises like reverse hypers target lower back endurance and resilience.

Adapting GPP for Different Populations

• Beginners: Focus on simple, low-intensity movements like bodyweight exercises or light kettlebell swings.

• Advanced Athletes: Incorporate more intense GPP, such as weighted sled sprints or heavy carries.

• Rehabilitation: Use GPP to restore mobility and strength post-injury, prioritising low-impact exercises like band work or light sled drags.

GPP is much more than a supplementary aspect of training; it is a cornerstone of the conjugate method. By improving recovery, work capacity, and overall athletic readiness, GPP ensures that athletes can consistently perform at their best. Whether you are a seasoned competitor or a beginner, incorporating GPP into your programme is essential for long-term progress and resilience.

Case Studies: Success Stories

The conjugate method has been the driving force behind countless success stories in strength sports. These examples demonstrate how the system can be tailored to address individual needs and deliver remarkable results:

1. Kenny Patterson (Bench Press Specialist):

• Kenny Patterson, one of the strongest bench pressers of his era, utilised the conjugate method to refine his technique and overcome weak points in the lockout phase of his lift. By incorporating board presses, accommodating resistance, and repeated effort methods, Patterson achieved incredible feats, including a bench press over 700 lbs. His success highlights how the conjugate method’s focus on variation and weakness targeting can elevate even elite lifters.

2. Dave Hoff (Multi-Time World Record Holder):

• Dave Hoff is one of the most decorated powerlifters in history, holding multiple all-time world records. Hoff’s training under the conjugate method focused on integrating specialty bars, bands, and chains to continuously challenge his body and prevent stagnation. His meticulous attention to detail in max effort and dynamic effort sessions allowed him to push the boundaries of human strength, achieving totals that redefined the sport.

3. Louie Simmons (The Innovator):

• As the founder of Westside Barbell, Louie Simmons not only developed the conjugate method but also used it to return to elite-level lifting after suffering career-threatening back injuries. By applying his own principles, including reverse hypers and accommodating resistance, Simmons demonstrated the system’s efficacy for both rehabilitation and performance enhancement. His personal success is a testament to the adaptability and effectiveness of the conjugate method.

4. George Halbert (Bench Press Phenomenon):

• George Halbert, known for his exceptional bench pressing ability, relied on the conjugate method to target his triceps and upper back strength. Using exercises like close-grip bench presses, JM presses, and heavy rows, Halbert achieved lifts that set world records across multiple weight classes. His achievements underscore the importance of accessory work and exercise rotation within the conjugate framework.

5. Laura Phelps (Powerlifting Champion):

• Laura Phelps is a standout example of how the conjugate method can be adapted for female athletes. With guidance from Westside Barbell, Phelps dominated powerlifting and became renowned for her technical mastery of the powerlifts. Her training incorporated high-volume accessory work, targeted weak point training, and event-specific movements, showcasing the system’s versatility in building strength, power, and resilience.

These case studies illustrate the transformative power of the conjugate method. Each athlete’s success was achieved by tailoring the system’s principles to their unique needs, proving its effectiveness across different disciplines and individual challenges.

Scientific Validation of Conjugate Principles

While empirical research specifically on the conjugate method is limited, its core principles are widely supported by studies on periodisation, exercise variation, and concurrent training. These concepts form the backbone of the system, lending scientific credibility to its effectiveness in building strength, power, and athletic performance. Below, we explore key research and examples that validate the conjugate method’s foundational elements.

1. Accommodating Resistance The use of bands and chains, a hallmark of the conjugate method, has been shown to enhance strength development by altering the force curve of a lift. Studies have demonstrated that accommodating resistance:

• Improves Power Output: Research published in the Journal of Strength and Conditioning Research highlights how resistance bands increase barbell velocity and power production during dynamic effort movements.

• Targets Weak Points: By varying resistance throughout the range of motion, bands and chains allow lifters to overload phases of a lift where they are typically strongest, such as the lockout in bench presses or squats.

Example: At Westside Barbell, accommodating resistance has been integral to breaking numerous world records. For example, George Halbert’s use of banded bench presses helped him overcome a weak lockout phase, contributing to his world-record-setting lifts across multiple weight classes.

2. Exercise Rotation Exercise variation is a cornerstone of the conjugate method, preventing stagnation and overuse injuries by regularly changing the primary lifts. Studies in sports science support this approach, showing that rotating exercises:

• Prevents Adaptation: Repeatedly exposing the body to novel stimuli encourages continuous progress by preventing accommodation.

• Reduces Injury Risk: Varying movement patterns limits repetitive strain on joints and tissues, promoting long-term joint health.

Example: Dave Hoff’s use of rotating specialty bars, such as the cambered bar and safety squat bar, allowed him to continually challenge his body while protecting his shoulders and knees from chronic overuse, contributing to his unmatched success in powerlifting.

3. Concurrent Training of Multiple Strength Qualities The conjugate method’s ability to train maximal strength, speed, and hypertrophy simultaneously aligns with the principles of concurrent training. Research demonstrates that integrating different training modalities:

• Enhances Performance: Athletes who train for strength and power concurrently show greater improvements in explosive movements than those focusing on a single modality.

• Improves Work Capacity: Combining maximal, dynamic, and repeated efforts increases an athlete’s ability to sustain high-intensity work over time.

Example: Laura Phelps integrated high-volume accessory work and event-specific training with maximal and dynamic effort sessions, allowing her to dominate both powerlifting and strongwoman competitions. Her ability to excel across different domains highlights the efficacy of concurrent training.

4. Weakness Targeting Addressing weak points is a key principle of the conjugate method. Research supports the idea that focusing on lagging muscle groups or technical flaws leads to significant improvements in overall performance.

• Study Insight: A study on powerlifters published in the European Journal of Applied Physiology found that targeted accessory work improved squat and bench press performance by strengthening specific weak points.

Example: Louie Simmons himself demonstrated this principle by using reverse hypers and glute-ham raises to rebuild his posterior chain strength after severe back injuries, enabling him to return to elite-level lifting.

Positive Information from Westside Barbell

The practical success of the conjugate method at Westside Barbell speaks volumes about its efficacy:

• World Records: Athletes from Westside have broken hundreds of world records in powerlifting, showcasing the system’s ability to produce unparalleled results.

• Athlete Development: Beyond powerlifting, Westside athletes have excelled in sports such as strongman, football, and mixed martial arts, proving the system’s versatility.

• Longevity: The emphasis on rotating exercises and targeting weak points has allowed athletes to train at a high level for decades without succumbing to chronic injuries.

By integrating scientific principles with practical applications, the conjugate method stands as a scientifically sound and proven framework for strength and performance development. These validations underscore its status as a gold standard in strength training methodologies.

Adaptations for Specific Populations

The conjugate method isn’t exclusive to elite athletes:

• Youth Athletes: Emphasise movement quality and build foundational strength with simplified variations.

• Older Lifters: Focus on joint-friendly movements like SSB squats and reverse hypers.

• Injury Rehabilitation: Incorporate low-impact exercises and gradual progression to rebuild strength.

Conclusion: Mastering the Conjugate Method

The conjugate method stands as one of the most transformative systems in the world of strength training. Its principles, rooted in Soviet sports science and perfected by Louie Simmons at Westside Barbell, have produced countless world record holders and elite athletes across various disciplines. Westside Barbell’s legacy is unparalleled, with its lifters setting records in powerlifting and redefining what was thought possible in strength sports. This system’s emphasis on addressing weaknesses, incorporating exercise variation, and balancing training intensity has not only reshaped powerlifting but also influenced strongman training, field sports, and general fitness programming worldwide.

As someone who has had the privilege of working with world champions and beginners alike, I can attest to the effectiveness of the conjugate method. From athletes breaking through plateaus to those reaching their first competition milestones, the system’s ability to concurrently train multiple physical qualities makes it the most adaptable and effective framework available. By integrating its core principles into your training, you can move closer to achieving your own goals, whether they involve competitive performance, personal records, or general physical preparedness.

Beyond its technical merits, the conjugate method embodies a philosophy of relentless improvement. It challenges lifters to confront their weaknesses, think critically about their training, and push beyond perceived limits. The same philosophy that helped Simmons recover from life-altering injuries and build a gym renowned for its record-breaking athletes can empower you to redefine your own potential.

Whether you’re a powerlifter aiming for your next PR, a strongman competitor preparing for gruelling events, or simply someone striving for all-around strength and resilience, the conjugate method offers a proven path to success. By tailoring its principles to your unique needs and consistently applying its methods, you can achieve steady progress while reducing the risk of injury and burnout.

Ready to join the ranks of those who have unlocked their full potential through the conjugate method? Explore more resources, articles, and insights at www.teamjoshhezza.com, and connect with us on Instagram for daily tips and motivation. The tools for success are here—all that remains is for you to take the first step.

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1. Specific Weakness Testing Protocols

A key strength of the conjugate method is its focus on addressing individual weaknesses. However, to do so effectively, you need a reliable process to identify these weaknesses. Let’s explore a systematic and detailed approach to diagnosing and targeting limiting factors:

Diagnostic Lifts and Tests

Identifying specific weaknesses begins with incorporating diagnostic lifts into your ME or accessory work. These lifts are designed to isolate particular portions of a movement to expose weak links.

1. Paused Variations:

   • Paused Deadlifts: Holding the bar 1-2 inches off the floor during a pull can reveal deficits in starting strength or mid-pull positioning. If the lifter struggles to maintain spinal alignment or the bar path deviates, these are signs of weakness in the posterior chain or poor bracing.

   • Paused Squats: Adding a 2-3 second pause at the bottom of the squat highlights poor bracing and bottom-end instability. If the lifter collapses forward or struggles to maintain position, it’s indicative of weak core strength or underdeveloped glutes.

2. Partial Range Movements:

   • Board Presses: Utilizing a 2- or 3-board press can identify triceps or lockout deficiencies in the bench press. Lifters who stall near the top range of motion benefit greatly from this test.

   • Rack Pulls: These are invaluable for isolating and testing top-end strength in the deadlift. Lifters who excel at rack pulls but struggle with full-range deadlifts often lack sufficient power from the floor or coordination through the mid-range.

3. Tempo Lifts:

   • Incorporate slow eccentric (lowering) or concentric (lifting) tempos to reveal technical breakdowns under controlled conditions. For example, a 5-second eccentric squat can expose issues with control, balance, or lower back stability.

Video Analysis

Self-assessment or coach feedback through video analysis is indispensable for identifying weaknesses:

• Bar Path Deviations: A barbell that travels away from the midline during a lift indicates poor force application or muscular imbalances.

• Spinal Positioning: Excessive rounding in deadlifts or hyperextension in squats reveals core instability.

• Joint Tracking: Monitor knee or elbow positions for valgus collapse or flare-out, which may indicate mobility issues or weak stabilizers.

Testing Metrics

In addition to diagnostic lifts, measurable benchmarks provide valuable insights:

• Vertical Jump: Correlates with explosive power and dynamic effort performance.

• Grip Strength: Assessed through dynamometers or timed holds, it’s critical for deadlift performance and strongman events.

• Work Capacity Tests: Sled drags over timed distances or AMRAP accessory exercises offer insights into endurance and muscular fatigue thresholds.

Frequency of Testing

Testing doesn’t need to occur every session. Instead:

• Perform diagnostic lifts during deload weeks or at the start of a new training cycle.

• Use consistent metrics to track progress every 6-8 weeks.

By employing these strategies, you can systematically identify weaknesses, tailor your programming, and achieve sustained progress.

2. Recovery and Deloading Strategies

Recovery is the cornerstone of long-term success in the conjugate method. Without a structured approach to recovery, progress stagnates, and injury risk increases. Here’s an in-depth guide to maximising recovery and implementing deloading effectively:

The Science of Recovery

Recovery isn’t just about rest—it’s an active process of managing fatigue while promoting adaptations. The conjugate method’s high intensity demands recovery strategies that encompass physical, mental, and nutritional aspects.

Structured Deloads

1. Three-Week Waves:

   • Weeks 1-2: Progressive intensity (70-85% of 1RM). Focus on maximal effort lifts and increasing bar speed during dynamic effort days.

   • Week 3: Reduce load (~50-60% of 1RM). Perform technical variations of ME lifts, such as paused reps, to reinforce form without overloading the nervous system.

2. Deloading Methods:

   • Replace ME lifts with moderate accessory movements that target the same muscle groups.

   • Lower DE session volume but maintain bar speed by focusing on fewer sets (e.g., 6x2 instead of 10x2).

   • Incorporate active recovery exercises during accessory work.

Active Recovery Sessions

These sessions bridge the gap between rest and productive training:

• Low-Intensity GPP Work:

  • Sled drags: 3-4 sets of 40 meters at a moderate pace.

  • Light kettlebell swings: 3x15-20 with focus on hip mobility.

• Mobility Drills:

  • Perform targeted stretches, such as pigeon pose for hip mobility or wall slides for shoulder health.

Recovery Tools

1. Sleep:

   • Aim for 7-9 hours of quality sleep each night. Use consistent routines to regulate circadian rhythms.

   • Incorporate naps (20-30 minutes) post-training on heavy ME days.

2. Nutrition:

   • Prioritise protein intake (1.6-2.2 g/kg bodyweight) for muscle repair.

   • Post-training meals: Include a 3:1 ratio of carbohydrates to protein to replenish glycogen stores.

   • Stay hydrated: Aim for 3-4 liters of water daily, with electrolytes for heavy sweaters.

3. Contrast Therapy:

   • Alternate 1-2 minutes of cold immersion (10-15°C) with 3-5 minutes of warm water immersion (38-40°C) for 3-4 cycles to reduce inflammation.

Managing Fatigue Across Training Blocks

• Neurological Fatigue: Limit consecutive heavy ME lifts for the same movement pattern (e.g., avoid back squats on ME days two weeks in a row).

• Muscular Fatigue: Rotate accessory exercises every 3-4 weeks to avoid overuse.

• Psychological Fatigue: Incorporate GPP activities like sled drags or low-intensity cardio to reduce mental burnout while maintaining conditioning.

By proactively managing recovery through structured deloads and holistic recovery strategies, you can sustain progress while minimising the risk of overtraining.

3. Conjugate for Different Training Phases

The conjugate method is highly adaptable across training phases, each with unique goals and priorities. Understanding how to adjust programming for off-season, preparatory, and in-season periods ensures consistent progress and peak performance.

Off-Season Adaptations

• Focus: Build a broad foundation of general physical preparedness (GPP), hypertrophy, and mobility. The off-season is the ideal time to address chronic weaknesses and experiment with new variations.

• Key Strategies:

  • Increase GPP work: Include sled drags, farmer’s carries, and high-rep accessory movements.

  • Prioritise hypertrophy: Use the RE method with higher volume accessory work (e.g., 4-6 sets of 10-12 reps).

  • Enhance mobility: Dedicate time to improving ankle, hip, and thoracic spine flexibility through targeted drills.

Preparatory Phase

• Focus: Transition from general strength to competition-specific lifts and intensities. Reduce GPP volume while increasing specificity in ME and DE work.

• Key Strategies:

  • Integrate competition-specific lifts: For example, low box squats to mimic powerlifting depth or axle deadlifts for strongman.

  • Adjust DE parameters: Gradually increase accommodating resistance to 25-30% of total load.

  • Incorporate positional accessory work: Add paused squats, Spoto presses, or deficit pulls to refine technique.

In-Season Adjustments

• Focus: Maintain strength, minimise fatigue, and ensure readiness for competition or sport-specific events.

• Key Strategies:

  • Limit ME work to 1-2 heavy sets instead of 3-4.

  • Reduce accessory volume: Focus on essential movements to maintain balance without overloading.

  • Implement active recovery: Use light sled pulls or banded stretches during off days to support recovery.

4. Advanced Programming Techniques

Advanced programming within the conjugate method allows athletes to refine their training for maximal gains in strength, power, and athleticism. Here, we explore nuanced techniques to push performance to new heights:

Prilepin’s Chart for DE Days

Prilepin’s Chart offers evidence-based guidance for optimal volume and intensity during DE sessions:

• 50-60% of 1RM: 18-24 total reps (e.g., 8x3 or 10x2).

• 60-70% of 1RM: 12-18 total reps (e.g., 6x3).

• 70-80% of 1RM: 10-12 total reps (e.g., 4x3).

Using these guidelines, lifters can tailor DE sessions to achieve precise volume while maintaining bar speed and explosive power.

Wave Loading for DE Work

Wave loading introduces undulating intensity over a three-week cycle, maximising power output:

• Week 1: 50% of 1RM with accommodating resistance (bands or chains).

• Week 2: 55% of 1RM.

• Week 3: 60% of 1RM.

After three weeks, reset to lighter loads or adjust based on progress.

Undulating Periodisation

Integrate undulating periodisation into accessory work by varying intensity and rep ranges weekly:

• Week 1: High volume (4x12-15).

• Week 2: Moderate volume (4x8-10).

• Week 3: Low volume, high intensity (4x5-6).

This approach prevents accommodation and optimises hypertrophy, strength, and endurance simultaneously.

Accommodating Resistance Variations

Advanced lifters can manipulate accommodating resistance for specific goals:

• Use reverse bands to reduce bottom-end load and increase overload at lockout.

• Adjust band tension or chain weight to focus on specific sticking points in a lift.

5. Case Studies for Beginners

Case Study: Sarah’s Deadlift Progression

Sarah, a beginner powerlifter, struggled with her deadlift’s starting position and lockout. Here’s how the conjugate method helped her improve from a 200lb to a 300lb deadlift in 12 months:

• Starting Weaknesses: Lack of posterior chain strength and poor bracing at the floor.

• Initial Programming:

  • Week 1 ME: Deficit deadlift (3RM).

  • Week 2 ME: Rack pulls (1RM).

  • Accessories: Romanian deadlifts (3x10), ab rollouts (3x15), glute-ham raises (3x8).

• Progression:

  • Focused on building speed and power through DE pulls with bands (10x2 @ 50%).

  • Incorporated unilateral movements like Bulgarian split squats to address imbalances.

• Outcome: Improved starting strength, better bracing mechanics, and a new PR of 300lbs.

6. Mental Strategies for ME Days

Max effort days test not only physical strength but also mental resilience. Cultivating the right mindset can be the difference between a missed lift and a new personal best.

Building Mental Resilience

1. Visualisation:

   • Spend 5-10 minutes before training visualising successful lifts. Imagine the feel, bar path, and execution in detail.

2. Controlled Breathing:

   • Use diaphragmatic breathing to manage pre-lift anxiety and enhance focus. Inhale deeply, exhale slowly, and align your breathing with setup cues.

3. Positive Self-Talk:

   • Replace self-doubt with affirmations like, “I am strong,” or specific cues such as, “Drive through the floor.”

Breaking PR Barriers

To overcome fear of maximal loads:

• Cluster Sets: Perform multiple singles at 95% of your 1RM with short rests (e.g., 20 seconds). This builds confidence with heavy weights.

• Overload Techniques: Use board presses or reverse band squats to handle supra-maximal loads safely.

7. Data-Driven Progression Tracking

Tracking progress systematically ensures that weaknesses are addressed and overall performance improves. Here’s how to implement effective tracking:

Tools for Tracking

1. Apps:

   • Use platforms like StrengthLog or BarSense to log lifts, track volume, and analyse trends.

2. Logbooks:

   • Maintain a written log detailing:

     • Lift variations.

     • Sets, reps, and weights.

     • RPE (Rate of Perceived Exertion).

Periodic Reviews

1. Monthly Assessments:

   • Compare performance across similar lift variations.

   • Identify trends (e.g., consistent improvement or plateau).

2. Adjusting Weak Points:

   • If lockout remains an issue, increase triceps-focused accessories like close-grip bench presses or JM presses.

Visual Feedback

1. Video Analysis:

   • Record ME lifts from multiple angles to identify technical flaws and track improvements over time.

8. Addressing Common Misconceptions

The conjugate method is often misunderstood. Let’s address these misconceptions with clear counterpoints:

Misconception: “Only for Elites”

• Reality: The conjugate method is highly scalable. For beginners:

  • Rotate ME lifts every 3-4 weeks instead of weekly.

  • Use lighter DE loads (e.g., 40-50% of 1RM) without bands or chains.

Misconception: “Too Much Equipment”

• Reality: Replace specialty bars and resistance tools with creative substitutions:

  • Use sandbags or kettlebells for variation.

  • Mimic chains with hanging weights or bands looped under dumbbells.

9. Integration with Other Modalities

The conjugate method’s principles integrate seamlessly with other training styles:

Olympic Lifting

• Use DE squats and pulls to build explosive power for cleans and snatches.

• Incorporate accessory work like front squats and overhead presses to enhance strength for Olympic lifts.

CrossFit

• Blend ME sessions into skill-based WODs (Workouts of the Day).

• Replace traditional DE work with EMOM (Every Minute on the Minute) barbell lifts.

10. Additional Tools and Methods

Velocity-Based Training

• Use a device like Push Band or GymAware to monitor bar speed during DE days.

• Adjust intensity if bar speed slows significantly, ensuring optimal force production.

Wearables

• Track Heart Rate Variability (HRV) to gauge recovery status. Use HRV data to adjust training volume and intensity based on readiness.

11. Broader Athletic Populations

Youth Athletes

• Emphasise movement quality:

  • Focus on goblet squats, push-ups, and sled pulls.

  • Limit maximal loads to build technique before intensity.

Older Lifters

• Prioritise joint-friendly movements like SSB squats, reverse hypers, and dumbbell presses.

• Incorporate mobility drills into warm-ups and accessory work.

As a bit of an appendix - here is:

Detailed Periodisation Examples

Powerlifting Meet (8-12 Weeks)

Goal: Peak for maximal performance in the squat, bench press, and deadlift.

Weeks 1-4:

• Max Effort (ME):

  • Squat: Box Squat (1-3RM).

  • Bench: Board Press (1-3RM).

  • Deadlift: Deficit Deadlift (1-3RM).

• Dynamic Effort (DE):

  • Squat: Speed Squats with Bands (10x2 @ 50-60% 1RM).

  • Bench: Speed Bench with Chains (8x3 @ 50-60% 1RM).

  • Deadlift: Speed Pulls with Chains (8x2 @ 50-60% 1RM).

• Accessory Work:

  • Posterior Chain: Reverse Hypers (3x12), Romanian Deadlifts (3x10).

  • Upper Back: Dumbbell Rows (3x12), Face Pulls (3x20).

  • Core: Hanging Leg Raises (4x15).

Weeks 5-8:

• Max Effort (ME):

  • Squat: Low Box Squat (1-3RM).

  • Bench: Close-Grip Bench Press (1-3RM).

  • Deadlift: Block Pulls (1-3RM).

• Dynamic Effort (DE):

  • Squat: Speed Squats with Chains (10x2 @ 60-70% 1RM).

  • Bench: Speed Bench with Bands (8x3 @ 60-70% 1RM).

  • Deadlift: Speed Pulls from Blocks (8x2 @ 60-70% 1RM).

• Accessory Work:

  • Posterior Chain: Glute-Ham Raises (3x12), Sumo Romanian Deadlifts (3x10).

  • Upper Back: Barbell Rows (4x10), Band Pull-Aparts (3x20).

  • Core: Weighted Planks (4x30 seconds).

Weeks 9-12 (Peaking):

• Max Effort (ME):

  • Squat: Competition Squat (1RM).

  • Bench: Paused Competition Bench Press (1RM).

  • Deadlift: Competition Deadlift (1RM).

• Dynamic Effort (DE):

  • Squat: Speed Squats (8x2 @ 70-80% 1RM).

  • Bench: Speed Bench (6x3 @ 70-80% 1RM).

  • Deadlift: Speed Pulls (6x2 @ 70-80% 1RM).

• Accessory Work:

  • Reduce volume to prioritise recovery. Focus on mobility and light core work.

Strongman Competition (8-12 Weeks)

Goal: Build strength and endurance for event-specific demands.

Weeks 1-4:

• Max Effort (ME):

  • Squat: Front Squat (1-3RM).

  • Overhead: Log Press (1-3RM).

  • Deadlift: Axle Deadlift (1-3RM).

• Dynamic Effort (DE):

  • Squat: Speed Safety Squat Bar Squats (10x2 @ 50-60% 1RM).

  • Overhead: Speed Push Press (8x3 @ 50-60% 1RM).

  • Deadlift: Speed Axle Pulls (8x2 @ 50-60% 1RM).

• Event Work:

  • Yoke Walks: 3x20 metres.

  • Stone Loads: 4x3 reps.

  • Farmer’s Walks: 3x30 metres.

• Accessory Work:

  • Posterior Chain: Reverse Hypers, Good Mornings.

  • Core: Weighted Carries, Ab Rollouts.

Weeks 5-8:

• Max Effort (ME):

  • Squat: Cambered Bar Squat (1-3RM).

  • Overhead: Circus Dumbbell Press (1-3RM).

  • Deadlift: Deficit Deadlift (1-3RM).

• Dynamic Effort (DE):

  • Squat: Speed Front Squats (10x2 @ 60-70% 1RM).

  • Overhead: Speed Log Press (8x3 @ 60-70% 1RM).

  • Deadlift: Speed Pulls with Bands (8x2 @ 60-70% 1RM).

• Event Work:

  • Yoke Walks: 3x30 metres.

  • Stone Loads: 4x2 reps at increased weight.

  • Keg Toss: 5x5 tosses.

• Accessory Work:

  • Posterior Chain: Glute-Ham Raises, Romanian Deadlifts.

  • Core: Heavy Suitcase Carries, Hanging Leg Raises.

Weeks 9-12 (Peaking):

• Max Effort (ME):

  • Squat: Low Box Squat (1RM).

  • Overhead: Log Press (1RM).

  • Deadlift: Axle Deadlift (1RM).

• Dynamic Effort (DE):

  • Reduce volume and focus on event-specific speed and explosiveness.

• Event Work:

  • Combine events into simulated competition days.

  • Prioritise recovery between sessions.

General Strength (8-12 Weeks)

Goal: Develop balanced strength and foundational fitness.

Weeks 1-4:

• Max Effort (ME):

  • Squat: Back Squat (1-3RM).

  • Bench: Incline Bench Press (1-3RM).

  • Deadlift: Trap Bar Deadlift (1-3RM).

• Dynamic Effort (DE):

  • Squat: Speed Squats (8x3 @ 50-60% 1RM).

  • Bench: Speed Bench (8x3 @ 50-60% 1RM).

  • Deadlift: Speed Pulls (6x2 @ 50-60% 1RM).

• Accessory Work:

  • Posterior Chain: Romanian Deadlifts, Reverse Hypers.

  • Upper Body: Pull-Ups, Dumbbell Bench Press.

  • Core: Weighted Planks, Ab Rollouts.

Weeks 5-8:

• Max Effort (ME):

  • Squat: Front Squat (1-3RM).

  • Bench: Close-Grip Bench Press (1-3RM).

  • Deadlift: Block Pull (1-3RM).

• Dynamic Effort (DE):

  • Squat: Speed Safety Bar Squats (8x3 @ 60-70% 1RM).

  • Bench: Speed Floor Press (8x3 @ 60-70% 1RM).

  • Deadlift: Speed Pulls with Chains (6x2 @ 60-70% 1RM).

• Accessory Work:

  • Posterior Chain: Glute Bridges, Good Mornings.

  • Upper Body: Dumbbell Rows, Face Pulls.

  • Core: Weighted Carries, Cable Woodchops.

Weeks 9-12:

• Max Effort (ME):

  • Squat: Low Box Squat (1RM).

  • Bench: Paused Bench Press (1RM).

  • Deadlift: Deficit Deadlift (1RM).

• Dynamic Effort (DE):

  • Gradually reduce volume, focusing on maintaining bar speed.

Nutritional and Recovery Considerations

Diet:

• Prioritise protein intake (1.6-2.2g/kg bodyweight) to support muscle repair.

• Consume sufficient carbohydrates for energy and glycogen replenishment.

• Include healthy fats for hormone regulation and recovery.

Recovery Tools:

• Stretching and Mobility Work: Enhance joint health and reduce stiffness.

• Foam Rolling: Improve blood flow and reduce muscle tightness.

• Contrast Baths: Alternate hot and cold water immersion to reduce inflammation.

• Sleep: Aim for 7-9 hours per night to optimise recovery.

Equipment-Free Adaptations

• Replace bands with light dumbbells for resistance (e.g., dumbbell thrusters).

• Use household items like sandbags, water-filled jugs, or backpacks for unconventional lifts.

• Focus on bodyweight movements:

  • Pistol Squats.

  • Pull-Ups.

  • Push-Ups.

  • Single-Leg Romanian Deadlifts.

Simplifying for Beginners

Max Effort (ME) Days:

• Rotate one variation for squats, bench, and deadlift every 2 weeks.

Dynamic Effort (DE) Days:

• Use basic speed work for squats and bench (e.g., 8x2 squats @ 50-60% 1RM).

Accessory Work:

• Target posterior chain, core, and triceps with simple movements:

  • Romanian Deadlifts.

  • Planks.

  • Dumbbell Bench Press.

• Warm-Up Routines

  • ME Days:

    • Mobility: Hip 90/90 stretches, shoulder pass-throughs, and ankle dorsiflexion drills.

    • Activation: Banded clamshells, scapular push-ups, and kettlebell goblet holds.

  • DE Days:

    • Dynamic Work: High knees, skipping, and explosive med ball slams (3x10).

  Mobility Routines

  • Hip Flexors: Perform couch stretches, lunge with rotation, and pigeon pose.

  • Shoulders: Use overhead band distractions, scapular wall slides, and face pulls.

  Pre-Competition Tapers

  • Gradually reduce ME and DE intensity by 10-20% in the week before a competition.

  • Focus on low-stress, high-reward accessory movements like sled drags or band pull-aparts.

  
  

  Nutritional and Recovery Considerations

  Nutritional Periodisation

  • Hypertrophy Phases: Increase caloric intake by 300-500 kcal daily to support muscle growth.

  • Deload Weeks: Maintain protein intake (1.6-2.2 g/kg bodyweight) but reduce carbohydrate intake slightly to match decreased training volume.

  • Pre-Competition: Focus on easily digestible carbohydrates for quick energy.

  Supplements

  • Creatine Monohydrate: Proven to enhance strength and recovery; use 3-5g daily.

  • Beta-Alanine: May improve muscular endurance in high-rep accessory work.

  • Electrolytes: Especially important for lifters engaging in GPP or conditioning work in hot climates.

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