Conjugate method
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The Conjugate Method is a system of training developed for the weightlifters of the former Soviet Union. Although the method was written about in many of the old Soviet lifting books it was rarely utilized outside of the Soviet Union, until Louie Simmons began using it in his training. Recently it has become popular in sports training, as well as powerlifting thanks to Louie's West Side Gym and Joe Defranco's West Side 4 Skinny Bastards routine.
What Is The Conjugate Method
The conjugate method is the answer to the problem presented by the periodization method that is typically used in the western world. In the periodization method, you would break your yearly training into blocks, with each focusing on different aspects of performance incorporated in your chosen sport, such as strength, speed, and hypertrophy. A major downside to this approach is that while focusing on one aspect, every other aspect would remain stagnant or worse, regress. This is a major problem and it has been recognized by many coaches in almost every sport, especially those that utilize weight training. The Soviets answered this problem with the conjugate method, which essentially allows a trainee to work on many of these aspects in conjunction and in a way that allows each to benefit the other to increase the growth of each.
This system is essentially built around three methods of weight training used in conjunction with one another. These three methods are:
• Overcoming maximal resistance that causes maximal or near maximal muscle tension (maximal effort method).
• Using considerably less than maximal resistance until fatigue causes one to fail (repetition method).
• Using sub maximal weights accompanied by maximal speed (dynamic method).
Granted the systems mentioned above (Defranco and Westside) have seemingly created a lock on the system. Although as a word to the wise it may be smart to study these two systems so that a trainee gets a better understanding of how to use the conjugate method. Also, if a trainee is inexperienced at creating a quality routine, use one of them to start until a feel for the method is established.