The Conjugate Method for Strongman - From the guys who literally wrote the book on it
- Josh Hezza
- 3 days ago
- 24 min read
The Conjugate Method for Strongman - From the guys who literally wrote the book on it
Back in 2019, I published The Conjugate Method for Strongman — a practical, no-BS introduction to why the Conjugate Method works so well for strongman athletes. It laid the groundwork, challenged some tired dogmas, and kickstarted what’s now become a multi-year deep dive into rotating movement patterns, max effort specificity, and long-term programming for this chaotic sport. This updated article is the evolution of that work. It integrates insights from three of my most refined resources (Barebones 2.0, From Training to the Podium, and Fix Your Weaknesses) and reflects everything I’ve learned from coaching hundreds of athletes through this system — from first-timers to log record chasers. If the original post was the spark, this is the full flame.
Conjugate Is Not Dead (It Just Left the Wrong Gym)
Somewhere along the way, “Conjugate” became a dirty word in strength sports circles — dismissed as outdated, chaotic, or only for geared powerlifters chasing a 1,000-pound squat in canvas suits.
That’s a shame. But it’s also not surprising.
Because what most people were doing? Wasn’t actually Conjugate.
It was a watered-down imitation. A confused mix of banded speed lifts and max-effort grinders with no structure, no intelligent rotation, and no understanding of why it worked in the first place. Conjugate didn’t fail those lifters — their interpretation of it did.
But here’s the truth: when done properly, Conjugate is one of the most powerful systems available for strongman athletes — especially those trying to juggle brutal events, real-life responsibilities, and the long game of staying strong without falling apart.
And it’s not just theory.
Over the past 15 years, I’ve applied Conjugate principles with strongman competitors from first-timers to national-level athletes. I’ve coached lifters coming off injuries, returning from layoffs, working around shift schedules, or training in limited environments. And across all of it — Conjugate has delivered.
Not because it’s flashy. But because it’s adaptable.
This article is a deep dive into what that actually looks like. It’s a complete rebuild of the original The (OG) Conjugate Method for Strongman and The Conjugate Method for Strongman Rides Again — now incorporating everything we’ve refined through:
📌 Barebones Conjugate for Strongman 2.0 — a 12+ week off-season system with plug-and-play templates
🥇 From Training to the Podium — a strongman-specific peaking guide rooted in Conjugate theory
🔍 Ongoing feedback from athletes actually running these programs in the real world
If you’ve ever felt like your training falls apart the moment you try to peak for an event, or if you’ve stalled because “training for everything” turns into progress in nothing — this article is for you.
Conjugate didn’t die. It just left the wrong gym and walked into the one that still has a log, a yoke, and a squat bar with a little whip.
Let’s get to work.
🧠 Conjugate for Strongman: The Core Principles
Most strongman athletes train movements. Conjugate trains qualities.
That’s the key distinction — and the reason why Conjugate, when applied properly, isn’t just compatible with strongman… it’s ideal for it.
Where most programs chase constant progression in the deadlift, overhead press, or yoke walk week after week, Conjugate recognises that those events are expressions of multiple qualities: maximal strength, rate of force development, coordination, work capacity, and positional resilience.
And unlike linear or block-style programming, which tries to build those qualities in rigid, time-blocked phases, Conjugate trains them all, all the time — with intelligent emphasis and variation.
🌀 Why Strongman Demands More Variety, Not Less
Strongman is chaotic by nature. Implements change. Events vary. Terrain differs. Timers run. Bars bend. You rarely — if ever — do a textbook lift in competition.
So why would your program treat the straight bar deadlift, barbell push press, and front squat as gospel?
What you need isn’t just to get stronger. It’s to get stronger in more positions. In weirder situations. Under fatigue, on minimal rest, while keeping your joints from falling apart.
That means rotating bars, stances, loading styles, tempos, ranges of motion, and even event substitutes. It’s not variety for the sake of novelty. It’s variation to build robustness — and to build a lifter who doesn’t break down when the implement changes or the comp throws you a curveball.
🎯 Training Qualities > Training Movements
Let’s say your log press stalls. Most athletes just hammer more log work.
But in Conjugate, you might ask:
Is it triceps limiting me?
Am I leaking force in the dip?
Is my upper back not stabilising the clean?
Is my technique in need of refining?
Am I just under-recovered from poor dynamic effort or junk assistance work?
Then we go fix that. We don’t just slap on more log volume and pray.
The same goes for deadlift. You can build a deadlift without deadlifting. And sometimes, you should — especially in the off-season or when your joints are taking a beating.
That’s why the Barebones 2.0 program features bars like the SSB, cambered, and trap bar. It’s why we use pin pulls, deficits, and pauses. Because you’re training the quality (hip hinge strength, lockout, mid-shin speed), not just chasing a weekly number in a straight bar lift you’re not competing in until months from now.
🆚 Conjugate vs. Linear for Strongman Success
Linear:
Focuses on fewer movements, with heavier intensities over time
Often neglects speed and GPP until too late
Breaks easily when life gets chaotic
Conjugate:
Trains strength, speed, hypertrophy, and endurance concurrently
Adapts weekly to fatigue, equipment, life
Builds strength that sticks — not just PRs in isolation
When you have multiple events to prepare for — and a real life outside of training — you need a system that can flex with you. Not one that falls apart because your top set missed by 5kg or you had to swap the axle for a log.
📆 Weekly Structure Overview (The Strongman Conjugate Split)
Here’s a high-level view of what a Conjugate strongman week looks like — as outlined in both Barebones and From Training to the Podium:
🟥 Max Effort Lower (ME LB): Heavy squatting or pulling variation (rotate weekly). Often low volume, high intensity.
🟦 Max Effort Upper (ME UB): Pressing variation: log, axle, barbell, incline, etc. Always rotated with a focus on event transfer.
🟨 Dynamic Effort Lower (DE LB): Box squats, speed pulls, banded movements. Trains rate of force development under controlled load.
🟪 Dynamic Effort Upper (DE UB): Speed press work — log, push press, incline, close grip — often supplemented with triceps and upper back work.
🟩 Repetition / GPP / Events Day (Optional / Rotated / Not Necessarily its own day): Focused accessories (lunges, carries, throws), sleds, sandbags, arms, or targeted weak point training. Useful as a 5th day or as a rotating element within the 4-day template.
The power of this structure is its modularity. It works whether you’re training four days per week or only three. It works in strongman gyms or commercial setups. It works in off-season, pre-comp, or when you’re just getting back into the swing of training after a comp or injury.
🔴 Max Effort Method for Strongman
How to Build Real Strength That Transfers to Events
At the heart of the Conjugate system is the Max Effort Method — your weekly opportunity to train absolute strength at the highest level of intensity you can recover from.
But unlike a traditional powerlifting-style top set — where you hit the same lift every week and hope to add 2.5kg — in Conjugate, especially for strongman, the Max Effort Method is about expressing strength across a wide range of movement patterns.
The goal isn’t just to “get strong.” It’s to get strong in weird positions. With awkward objects. On bad days. It’s to bulletproof your body and sharpen your output in ways that actually carry over to what you do in competition.
🎯 The Purpose of Max Effort Work in Strongman
Max Effort work does two things:
Builds neurological readiness and force production — you train your nervous system to recruit more muscle, faster, and with more intent.
Identifies and strengthens weak positions — by rotating lifts, you reveal where your body fails under strain and then shore it up.
But here’s the thing: you don’t need to test your deadlift every week to get better at deadlifting. You might not even need to pull from the floor for weeks at a time if you’re building the right layers.
🧱 Max Effort Lift Selection: Train the Pattern, Not the Ego
You want to rotate weekly between pressing, squatting, and pulling variations, keeping in mind what your events demand and what your body needs.
✅ Pressing Variations - just some examples
Log Strict Press
Swiss Bar Bench
Incline Axle Press
Close Grip Floor Press
Behind-the-Neck Press
These build overhead lockout, triceps drive, pressing control, and shoulder resilience — all crucial for strongman pressing.
✅ Squatting Variations - certainly not an exhaustive list
SSB Box Squat
Front Squat with Pause
Bow Bar Squat to Blocks
Cambered Bar Squat
High Box + Bands (for glute engagement and intent)
Squat strength builds yoke control, stone lifting posture, and brute leg drive — but variety keeps your knees and hips alive long enough to use it.
✅ Pulling Variations
Deficit Deadlift
Block Pulls
Axle Clean Pulls
RDLs with Max Weight
Trap Bar Pulls to High Handles
All of these hit different parts of the deadlift and carry over to strongman events like car deadlift, frame carry pickups, and sandbag lifts.
✅ Event-Specific Maxes
Max Log
Max Sandbag to Shoulder
Max Keg Carry Distance
Max Deadlift from Comp Height
These are powerful but stressful — they need to be rotated in with caution, especially in peaking blocks or after heavy weekends.
🔄 Movement Rotation Rules (Keep It Simple, Keep It Smart)
Here’s the basic structure we use in Barebones 2.0 and From Training to the Podium:
Rotate every 1–3 weeks. If a lift stalls, starts to hurt, or loses intent, swap it.
Don’t repeat the same bar two weeks in a row. That doesn’t mean “never bench back to back,” but change the grip, pause, tempo, or implement to shift stimulus.
Cycle intensities. A max triple or max 5RM one week, a heavy single the next. Mix rep ranges based on recovery and goal.
Think of it this way: if you’re hitting a paused 2” deficit deadlift for a tough triple, you are training max effort — you’re just targeting something more useful than your ego.
🧪 Real-World Examples
SSB Box Squat to Low Box – Builds posterior chain and keeps knees safe. Perfect for off-season work to develop base strength for yoke and stones.
Log Strict Press from Pins – Teaches upper back stability and brute pressing power. Use when push press timing is off.
Deficit Axle Pull – Hammers positioning and grip under fatigue. Rotate in post-comp or during GPP blocks.
These aren’t random — they’re solving problems. Each one addresses a different failure point in actual strongman performance.
⚠️ Common Mistakes in Max Effort Programming
Too Narrow a Focus:
Just doing straight bar deadlift and log press week after week won’t cut it. You’ll stall, hurt, or both.
No Progression Logic:
Maxing out doesn’t mean winging it. You need to warm up properly, ramp to a quality top set, and then back off with meaningful drop work if needed.
Choosing Lifts That Don’t Transfer:
If it doesn’t fix your problem or build your goal, it’s just ego lifting. Pick lifts that challenge your weakest links, not just your favourites.
Just doing what you enjoy
Max Effort is where you sharpen the sword. It’s not the whole program — but without it, your strength has no edge.
🔵 Dynamic Effort Method for Strongman
How to Build Speed, Power, and Event Readiness Without Beating Yourself Up
Ask most strongman athletes about “speed work” and you’ll get one of three reactions:
“That’s for powerlifters.”
“I tried it once, didn’t feel anything.”
“I just do events — that’s explosive, right?”
Here’s the truth: if you’re not doing dedicated Dynamic Effort work, you’re leaving performance on the table.
Conjugate’s DE method isn’t just about moving the bar fast — it’s about teaching your nervous system to recruit force quickly, under control, and in the patterns you’ll actually use in competition. It’s how you practice being powerful without having to load the bar to 90%+ every week — and without wrecking your joints in the process.
Speed still matters. Even when the implement is awkward. Especially when it’s awkward.
⚡ Why Speed Work Matters in Strongman
You don’t just win events by being strong. You win by being fast with your strength.
Think about:
Loading races (stones, sandbags, kegs)
Log press for reps
Yoke runs
Frame carries
Duck walks
Even farmers on turnarounds
All of these reward rate of force development, skill mastery and being sneaky with your comp day tricks — your ability to create and apply power quickly under load.
That’s what DE training develops.
It also builds:
Better bar path awareness
Faster recovery between heavy days
Improved inter- and intra-muscular coordination
Joint integrity through high-quality, low-load movement
A central nervous system that knows how to “snap,” not just grind
And you can do all that without lifting over 75%.
🟨 Bands vs. Straight Weight
Bands: Add accommodating resistance and teach acceleration through the full range of motion. They’re brutal on the nervous system (in a good way) and help eliminate sticking points.
Straight Weight: Easier to recover from. Still effective if you emphasise intent. Useful in minimalist setups or when bands aren’t available.
Combination of Both: Ideal. Rotate waves of straight weight with banded cycles for the best of both worlds.
In Barebones 2.0, we use both depending on available equipment and the lifter’s level of experience.
🟧 DE Lower Body: Building Power for Moving Events
Your lower DE days should prepare you to:
Accelerate heavy loads
Stay tight under movement stress
Finish reps with intent and authority
Key Exercises:
Box Squat with Straight Bar or SSB (8–12x2)
Controlled descent, brief pause, explode up. Builds hips, hamstrings, and force production.
Speed Pulls (Axle or Straight Bar) (6–10x1 or 3)
Perfect for teaching fast lockouts and breaking inertia.
Band-Resisted Trap Bar or Frame Pulls
Teaches triple extension and breakaway power off the floor.
Yoke Pickups (Optional)
For athletes needing technical yoke work without full distance carries.
Use moderate loads (~60–70%) with perfect form and maximal intent. Speed is the metric — if bar speed dies, the set’s done.
🟦 DE Upper Body: Fast Pressing for Faster Loading
This is where strongman athletes start to see immediate carryover. Why? Because log, axle, and sandbag loading are not slow, grinding movements in comp. They’re dynamic. Violent. Technical.
Your DE upper day teaches your body to move like that.
Key Exercises:
Speed Log Press (6–9x2 or 3)
Reset each rep. Use split stance or dip style you’ll use in comp.
Push Press with Bands or Chain (6–8x3)
Learn to dip, drive, and finish with power — especially under fatigue.
Incline or Close-Grip Speed Bench (8–10x3)
Great for triceps drive and upper chest explosion.
Sandbag Throws to Platform or Target (Optional)
For athletic crossover and hip extension under speed.
Just like DE lower, keep intensity around 60–70%, with strict rest intervals (30–45s). Reset between reps. Prioritise precision.
🔁 DE Work = Transfer Without Burnout
Here’s where the DE method shines in strongman:
You build work capacity under speed
You train fast-twitch muscle recruitment
You practice bar/implement handling
You don’t wreck your joints or CNS
You recover in time to lift heavy again on ME days
It’s your insurance policy against overtraining and your cheat code for explosive event carryover — when programmed properly.
And together with Max Effort work (high-force, low-velocity) and event training (variable-force, mixed-velocity), you’re covering the full Force–Velocity Curve — from top-end limit strength to explosive movement to awkward, real-world output.
If you want the deeper breakdown, check out my article on how the Force–Velocity Curve applies to strongman and powerlifting → 'The Force–Velocity Curve: The Strength Secret No One Really Explains Properly'
Most lifters who say DE work “doesn’t work” never did it with intention. Conjugate strongman training is about application — not just templates.
📦 Loading Events Go After DE Upper, Moving Events After DE Lower
One of the most practical and effective ways we’ve organised event training in a Conjugate split is this: train loading events like sandbags, kegs, and medleys after your DE Upper days, and train moving events like yoke, frame, and farmers after DE Lower days. Why? Because it aligns seamlessly with the physical demands of each session. On DE Upper days, you’ve already primed your pressing and upper back with speed work — perfect prep for fast, violent loading sequences. On DE Lower days, you’ve focused on force production through the lower body — an ideal warm-up for explosive movement with a yoke or heavy carry. This structure lets you stay sharp on events without overwhelming the nervous system, while also reinforcing the exact traits that carry over to comp day.
🪂 Where to Train Sandbag Throws and Other Throwing Events
Throwing events (especially sandbag over bar) fall into an interesting category: part explosive extension, part coordination, part athleticism. In the Barebones Conjugate for Strongman 2.0 system, these are typically trained in the DE Upper session — after main barbell speed pressing work and before any isolation accessories. You’re already warmed up, CNS is fired, and you’re in a technical mindset. For example, 3–5 sets of single or double sandbag throws to a height marker can be slotted in after DE pressing work, especially during event-prep or peaking phases. If you're doing rotational throws or keg tosses, these can also sub into a 5th GPP day or be rotated in on Saturdays when more time and equipment are available. Keep volume moderate, rest strict, and treat each throw as a rehearsal for comp: crisp, explosive, and intentional.
⚙️ Repetition Method & Accessories
Hypertrophy, Structural Balance, and the Secret Sauce of Strongman Longevity
If Max Effort builds the top-end strength... And Dynamic Effort trains how fast you can use it...
The Repetition Method is what keeps you healthy, jacked, and progressing long enough to care.
In Conjugate strongman training, this is your high-volume, high-rep, hypertrophy-focused assistance work. It’s not fluff. It’s not optional. It’s the layer that protects your joints, reinforces your movement, and lets you actually express the strength you’ve built.
And if you’re doing it right? It’s where some of your biggest event breakthroughs will come from.
💪 The 3 Purposes of Repetition Work in Strongman
Hypertrophy (Muscle Growth): More muscle = more potential strength = more buffering for fatigue in comp.
GPP (General Physical Preparedness): Training that builds capacity to recover, move, and repeat efforts across events.
Structural Balance: The stuff you don’t feel right away — but that keeps your shoulders, knees, and back in one piece after loading 10 sandbags or strict pressing after farmers carries.
♻️ Rotating Assistance Lifts: The “Mini-Conjugate” Within Conjugate
Just like you rotate ME and DE movements, you should rotate assistance exercises every 2–4 weeks, especially once you stop progressing.
But here’s the key: Rotate based on what needs building — not what’s convenient.
Got triceps holding back your log lockout? → Prioritise rolling extensions, close grip inclines, and JM press variants.
Can’t hold posture under a heavy frame or stone? → Add more seal rows, front rack holds, banded Y-raises, and pause shrugs.
Keep it simple, not random. Rotate variations, not intentions.
🧰 Templates from Barebones 2.0
My Barebones Conjugate for Strongman 2.0 ebook lays out full plug-and-play accessory templates. Here are a few sample groupings by muscle group and function:
🔼 Upper Back & Posture
Seal Row (DB or BB)
T-Bar Row
Chest-Supported Rear Delt Swings
Banded Face Pulls
Front Rack Holds for Time
💥 Triceps & Lockout
Rolling Dumbbell Extensions
Swiss Bar Close-Grip Bench
Dumbbell Floor Press
Band Pushdowns
Overhead Extensions with EZ or Cable
🦵 Hamstrings & Glutes
GHR or Nordic (band-assisted if needed)
Paused RDLs
Banded Leg Curls
Deficit Good Mornings
High Box Step-Ups
🧱 Trunk & Core
Weighted Planks
Hanging Leg Raises
Landmine Rotations
Woodchops
Russian Twists or Suitcase Carries
Each assistance block should match the day’s intent:
Pair upper pressing work with triceps and upper back
Pair lower body work with hamstrings, glutes, and core
Add direct work for lagging areas or past injuries
🏋️♂️ Accessory Work That Carries Over to Events
This is where Conjugate shines: You can build event capacity without always doing the event.
Examples:
Paused incline DB press → log stability off the chest
Chest-supported rows → maintain posture during yoke/sandbag
Long-stride lunges → improve foot turnover under fatigue
Front rack KB squats → stone loading posture + bracing
Band face pulls → shoulder health for heavy overhead days
If it makes your event stronger without destroying your joints, it belongs in the plan.
Here’s the rule of thumb: 👉 If your accessories aren’t solving a problem, they’re just noise.
Keep a log. Rotate with intent. Chase progress in rep ranges (8–15+) and form — not ego loading.
📆 Weekly Structure Examples
4-Day, 3-Day, Hybrid Conjugate Strongman Plans (and How to Make It Work Anywhere)
You don’t need the perfect gym or the perfect schedule to train the Conjugate Method for strongman. You just need a consistent plan, smart movement selection, and a weekly structure that fits your life.
Whether you’re training in a garage, a Globo Gym, or a top-tier strongman facility, Conjugate can adapt. It’s modular, flexible, and scalable — which is exactly what strongman athletes need in the real world.
🗓️ 4-Day Conjugate Strongman Template
This is the most common and effective structure, especially in off-season or base-building phases.
Weekly Layout:
Day | Focus | Goal |
🟥 Monday | Max Effort Upper (ME UB) | Heavy press variation + triceps/back accessories |
🟩 Tuesday | Max Effort Lower (ME LB) | Heavy squat or pull + hamstring/core work |
🟦 Thursday | Dynamic Effort Upper (DE UB) | Speed press work + loading event + hypertrophy arms/shoulders |
🟨 Saturday | Dynamic Effort Lower (DE LB) | Speed squats/pulls + moving event + posterior chain + GPP |
Example From Barebones 2.0 Week 4:
ME UB: Swiss Bar Bench 2RM + AMRAP at 80%, followed by back, delt, and tricep assistance
ME LB: Deficit Deadlift 2RM + 1x5 @ -10kg, KB front squats, GHR, shrugs, trunk
DE UB: 9x3 Bench @ 60%, neutral DB press, triceps, cable rear delt, curls
DE LB: 6x2 Free Squat @ 65%, SSB Good Mornings, walking lunges, landmine core
This structure hits all the qualities — max strength, speed, hypertrophy, conditioning — across the week, without overloading any one system.
🧱 3-Day Conjugate Split (For Busy Lifters or Recovery Focus)
Perfect if you’re working shift patterns, recovering from comp, or balancing other life factors.
Weekly Layout:
Day | Focus |
🟥 Day 1 | Max Effort Lower + Accessories |
🟦 Day 2 | Max Effort Upper + Arm & Shoulder Volume = Loading Event |
🟨 Day 3 | Combined Dynamic Day (DE Lower & DE Upper) + GPP/Core + Moving Event |
Alternate your main lift focus week to week:
Week 1 = ME Deadlift, ME Log, DE Squat + Speed Bench
Week 2 = ME Squat, ME Incline Press, DE Pull + Push Press
You still train all the qualities — you just combine days and rotate emphasis. This can easily be run out of a commercial gym with minimal strongman kit.
🌀 Hybrid 4.5-Day Structure (Used in From Training to the Podium)
This is for athletes who:
Need a short GPP or event technique day
Want more recovery between ME and DE lifts
Have weekend-only access to implements
Sample Layout:
Mon: ME Upper
Tues: DE Lower
Thurs: DE Upper
Fri (short): Repetition + GPP (sleds, arms, grip, trunk)
Sun: ME Lower or Event Technique
This format blends recovery, quality, and volume — and is ideal during early comp prep or deload weeks.
🧩 New to Strongman or Conjugate?
If you're just starting out and all of this feels overwhelming, don’t worry — I’ve written a full breakdown specifically for beginners. It covers how to ease into the system, how to build your first rotation, and how to avoid the most common early mistakes.
→ Read The Conjugate Method for Beginners: How Powerlifters and Strongman Athletes Can Use It to Build Strength from Day One here
🏋️ “I Train in a Globo Gym” — No Problem
If you’re limited to:
Barbells
Dumbbells
Cable machines
Benches/squat racks
A small corner of floor space
You can still run a full Conjugate strongman template.
Here’s how:
SSB? Use front squats, tempo back squats, or pause box squats
Log/Axle? Use incline barbell, dumbbell pressing, or thick bar if available
Sandbag work? Substitute bearhug carries with a heavy DB or Smith machine “good mornings”
Yoke/Frame? Prioritise trunk, upper back, and footwork drills. Add timed barbell front rack walks or lunges
You won’t max out events — but you’ll build the exact physical qualities they require.
And when you do get to strongman kit? You’ll adapt faster, hit less fatigue, and perform better.
✈️ Travel, Limited Equipment, and Other Real-Life Stuff
Life gets messy. Here's how Conjugate helps you stay on track:
No specialty bars or bands? → Use tempo, pauses, and range changes to create variation
Only 2 days to train? → Combine ME + DE into “wave days” (heavy + fast sets back to back)
Recovering or beat up? → Run repetition-only days with sleds, dumbbells, and trunk work
Injury management? → Use max effort work on non-injured lifts, keep DE for blood flow, and accessories for rehab
Remember: Conjugate is a system, not a template. It’s a method — and it works when you work it around your reality.
🧘♂️ Recovery Modalities (The Overlooked Edge)
It’s not just the programming that matters — it’s how you recover from it. One of the most underrated advantages of the Conjugate Method is how well it pairs with active recovery strategies. Low-intensity sled drags, short aerobic circuits (bike, rower, incline walk), and even simple mobility flows can be layered into GPP days or used standalone to accelerate recovery without adding joint stress. During peaking blocks, modalities like contrast showers, sauna work, light swimming, and even strategic step count targets can make a huge difference in CNS readiness, sleep quality, and perceived fatigue. You don’t need to be a wellness influencer — just consistent with the basics. The athletes who recover best tend to perform best. Period.
🎯 Peaking with Conjugate for Strongman
How to Build To a Strongman Comp (Not Just Survive It)
Most strongman athletes go into comps either burned out or underprepared. They run themselves into the ground with heavy events every weekend, or they hold back too much and never feel “sharp” on the day.
Conjugate fixes both — but only if you understand how to peak properly.
The goal isn’t to just practice the events. It’s to arrive on comp day feeling powerful, technical, and pain-free, with the qualities you’ve built across the entire training cycle ready to fire on command.
Peaking is where Conjugate’s structure really shines — when you stop maxing on random exercises and start rotating with precision, keeping your body fresh while specificity increases.
🧨 Event Specificity Without Burnout
In strongman, specificity matters. But so does joint integrity, CNS readiness, and injury avoidance.
If your entire peak is just event runs and heavy reps, you’ll feel like death by comp week.
Instead, use a layered approach to specificity:
Start general (pause presses, deficit pulls, high box squats)
Move toward specific (log clean & press, frame picks, sandbag over bar)
Reduce novelty as comp nears — but keep your volume and loading smart
Think: "Same movement pattern, closer stimulus, lower risk." Example: week 1 might use a 2” deficit axle deadlift — week 6 might be car deadlift simulator reps.
🗓️ Conjugate Peaking Timeline (8–6–4–2 Weeks Out)
Adapted From Training to the Podium, here’s a simplified peaking progression:
🔹 8 Weeks Out:
Full Conjugate rotation (ME/DE/Rep/Events)
Event work = light/technique or standalone days
Rotate ME lifts weekly, DE work in standard waves (3-week cycles)
🔹 6 Weeks Out:
Begin introducing comp-style implements weekly
ME lifts resemble event patterns (e.g. front squat → yoke pickup pattern)
DE work becomes more targeted (e.g. banded frame pick pulls)
Events now 2x per week in low to moderate intensity clusters
🔹 4 Weeks Out:
Specificity increases — log clean & press for reps, sandbag over bar, etc.
Rotate ME less: use top sets of 3–5 rather than 1RMs
DE becomes speed sets of comp events or close patterns (e.g. yoke footwork drills)
Accessory work drops slightly; emphasis shifts to recovery and intent
🔹 2 Weeks Out:
Final heavy events session ~10–14 days out (not the week of)
Replace ME work with technical work at 70–80%
DE = speed maintenance or waved out entirely
Accessories taper hard — think joint health, recovery, and blood flow
Obviously I'm not giving the whole game away you'd have to get the book.
⚙️ Peaking Adjustments: The Four Levers to Pull
ME Specificity:
Move from general barbell lifts to comp variations (e.g. strict press → log clean & press). Use moderate intensities and pause volume spikes.
DE Waves:
Reduce band tension. Shift from barbell speed work to implement speed drills (e.g. fast sandbag pickups or yoke accelerations).
Event Focus:
Prioritise events that will be in the comp. Don’t train everything at once — pick the 3 that’ll make or break your performance and sharpen them.
Accessory Taper:
Cut down to 1–2 quality accessories per day. Focus on circulation, posture, and carryover (e.g. banded triceps pushdowns > heavy floor press).
The best peaks feel easier than your main training. You should be moving faster, sleeping better, and recovering quicker — that’s how you know it’s working.
This isn’t theory — it’s a proven structure that’s helped lifters feel better going into comp, not more beat up.
🧠 Mindset & Longevity
The Real Reason Conjugate Works: It Keeps You in the Game
Strength training isn’t about being your strongest next week. It’s about still being able to train, compete, and love the process next year. Maybe even 10 years from now.
That’s what most programs forget. And that’s what Conjugate delivers — when you commit to the method, not just the templates.
Because at its core, Conjugate is about consistency. And the truth is: you can’t be consistent if you’re bored, burned out, or broken.
🔁 Why Variety Creates Consistency
It’s not novelty for novelty’s sake. It’s not “confusing the muscles.” It’s strategic, structured variation — designed to:
Reduce overuse
Target weak links
Keep you engaged
Make plateaus less likely
Give you more ways to measure progress than just 1RM
When the training changes just enough, you stay locked in. When you rotate movements smartly, you avoid beating up the same tissues over and over. When you have multiple metrics (volume PRs, rep PRs, movement PRs), your brain doesn’t panic when one lift stalls.
That’s the secret: you keep training because you want to — not just because you have to.
🧠 Built for Neurodivergent Lifters, Shift Workers, and Real Life
This is rarely talked about — but it matters:
Neurodivergent athletes (ADHD, autism, etc.) often struggle with rigid templates
Lifters with variable schedules can’t always predict perfect recovery windows
Some people simply burn out on doing the same thing, week after week
Conjugate offers structure without rigidity.
You always know:
The type of training you’re doing that day (ME/DE/Rep)
The intent behind it (speed, strain, volume)
But you get the freedom to rotate lifts, scale effort, and adjust as needed
That freedom is what helps people adhere long-term, especially when life is unpredictable.
⚖️ How to Know When to Push vs. When to Rotate
Here’s a simple rule from the Barebones 2.0 and Fix Your Weaknesses ebooks:
If the lift is still rising and form is solid — keep it in. If you stall, regress, or feel joint/tendon discomfort — rotate.
Other signs it’s time to rotate:
You dread the movement
You lose your setup or position early in the lift
You can’t recover between sessions
Accessories no longer feel like they’re building anything
Conjugate teaches you to listen to the body without going soft. It’s not reactive. It’s responsive.
⏳ Longevity Is the Goal — and Conjugate Protects It
Lifters who stick with this system for years:
Accumulate more training volume
Spend fewer weeks sidelined with tweaks and tears
Build more muscle mass over time
Stay interested, motivated, and mentally invested
It’s no accident that powerlifters and strongmen who’ve trained with Conjugate for 10–20+ years are still pushing big numbers.
The variety keeps them healthy. The intent keeps them focused. The structure keeps them progressing.
Forget 6-week transformations. The best athletes in this game are still training, still learning, still competing years after everyone else burns out.
That’s the real power of Conjugate.
🧭 12-Week vs 15-Week Off-Season Structures
Whether you're just coming off a comp or planning your next peak, the difference between a 12- and 15-week block is less about duration — and more about intent.
📆 The 12-Week Structure (Classic)
Weeks 1–4: GPP, hypertrophy, movement rotation
Weeks 5–8: Base-building, speed work, heavier accessories
Weeks 9–12: HEAVY ME focus, DE starts to sharpen, optional event prep
Best for athletes with:
No immediate comp deadline
A need to rebuild volume, muscle mass, or joint tolerance
Clear weaknesses that need addressing
📆 The 15-Week Structure (Extended)
Weeks 1–3: Very light GPP, high variety
Weeks 4–8: Gradual ME/DE integration
Weeks 9–12: Full intensity Conjugate
Weeks 13–15: Mini-peak or skill-specific phase
Great for:
Lifters coming off layoffs or injury
Athletes balancing work/life chaos
High-volume responders who need time to build layers
The longer version creates more room for aerobic capacity, skill work, and technical refinement — without skipping the strength development.
📈 What to Track & How to Review Progress
You’re not just training. You’re gathering data.
Here’s what matters:
🧠 Subjective (How You Feel)
Sleep quality
Motivation to train
Joint pain / fatigue
Appetite / digestion
Mood and irritability
These tell you when to deload, rotate, or hold steady.
🏋️ Performance
Weekly ME top sets (reps, RPE, variation used)
DE bar speed or rep quality
Accessory rep PRs (e.g. DB Incline 3x15 up from 3x12)
Event readiness: speed, posture, breathing under fatigue
These tell you what’s working — and where you're stagnating.
📊 Review Weekly
What got stronger?
What felt off?
What didn’t improve despite effort?
Add notes like:
“Strict press felt off — triceps failing early” “Sandbag carry smoother after heavier shrugs + longer loaded holds” “RDL volume too high — back cramping by week 3”
Use this to adapt week to week, not after 12 weeks when you’re wondering what went wrong.
Templates are helpful. Systems are powerful. But only feedback and reflection let them evolve to fit you.
💬 Conjugate Is Only Chaos If You Make It Chaotic
Let’s get something straight:
Conjugate training is not randomness. It’s not chaos. It’s not “just maxing out and doing some bands.” It’s a structured, intelligent, and adaptable system — when it’s applied with intent.
In strongman, where no two comps look the same, and no athlete trains in a perfect environment, Conjugate gives you something most systems can’t:
🔓 Freedom through structure.
You rotate movements so you don’t stall. You wave intensities so you don’t burn out. You train GPP and accessories with purpose — not filler. And you peak in a way that leaves you ready to dominate, not praying your joints hold up.
🧠 Why You Should Buy the Ebooks This Is Built From
This article is built on the backbone of three deep-dive resources I’ve written to help athletes like you stop guessing and start progressing:
🥇 From Training to the Podium – Peaking strategy, event specificity, and comp timelines tailored for strongman.
📌 Barebones Conjugate for Strongman 2.0 – A complete 12+ week training template with exact sessions, movement progressions, and recovery guidance.
🔧 Fix Your Weaknesses – The ultimate companion to troubleshoot your squat, press, deadlift, and event performance using real-world Conjugate logic.
These aren’t theory dumps or recycled templates. They’re the refined result of 13+ years coaching everyone from first-timers to podium athletes — and they’ll save you years of spinning your wheels.
If you liked this article, you’ll love what’s inside the ebooks.
📌 How This Differs from the Original Article
The original post — The (OG) Conjugate Method for Strongman — lit the fire. It explained the “why” behind rotating movements, choosing the right bars, and avoiding burnout.
But this new version? It’s the full map.
It gives you:
A breakdown of each method (ME, DE, Repetition)
Real-world lift examples and movement rotation rules
Programming options whether you train 2, 3, 4, or 5 days a week
Peaking timelines and taper strategies
Add-on templates and recovery logic
The mindset shift that keeps you consistent for the long haul
This is not a rewrite. It’s a full evolution — built from experience, refined through coaching, and backed by athletes who’ve seen real results.
🚀 Ready to Take the Next Step?
You’ve got three clear options from here:
Coaching with Me Want this fully adapted to your life, equipment, and goals? →
Get the Ebooks Immediate downloads. Lifetime updates. Tools that work. → Browse all programs and ebooks
Build It Yourself — with Guidance Use this article as your blueprint, plug in movements from your own gym setup, and test it out for 4–6 weeks. You’ll know fast if you’re moving the needle.
Either way, remember:
Conjugate only becomes chaos when you stop thinking. Use the structure. Apply intent. Rotate smart. Train hard. Recover harder. Stay in the game long enough to get strong enough.
I’ll see you under the bar. Let’s get to work.
— JH
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