Conjugate Club Training Guidelines
Welcome to the Conjugate Club. This guide provides basic information to understand and
execute our programming correctly. The first thing to understand is that you do not have to
thoroughly understand the Conjugate Method to run the programs included in the Conjugate
Club successfully.
The key to successfully executing each program is to have a basic understanding of the
expectations of each training day, how to approach main and accessory exercises, and how to
perform dynamic effort training properly. While we highly recommend reading strength and
conditioning-related books and content, we also understand that some folks are only concerned
with training.
Below, we will review the training methods we use at Westside Barbell, providing expectations
and advice to ensure you can execute our training without issue. However, if you run into a
problem, you can contact [email protected] with any questions regarding
Conjugate Club programs.
Suggested Weekly Training Schedule
Monday - Max Effort Lower
Wednesday - Max Effort Upper
Friday - Dynamic Effort Lower
Saturday - Dynamic Effort Upper
The exact days of the training can be changed. However, the order and allotted time between
each training session should always be maintained.
Max Effort
Max effort training intends to recruit large motor units by training with weights exceeding 90% of
1rm for a top set of 1-3 repetitions. When performing max effort training, it is crucial to keep in
mind that the intention of the training is to lift the heaviest weight an athlete can for the day; the
intent is not to always lift an all-time PR weight.
We aim to PR on max effort lifts as much as possible, but expecting this to happen every week
is unrealistic. Motor unit activation depends on the demand placed on the body more than the
barbell's exact weight. So, while you may not be able to exceed 90% for 1-3 reps on a specific
training day, you can still benefit from lifting the heaviest weight you can for that training day.
However, when performing max effort training, you should be able to regularly exceed 90% of
1rm on each prescribed exercise. If you find yourself losing strength and unable to perform
proper max-effort training, you are likely failing to recover properly. In this case, you should
begin lowering your accessory exercise volume slightly. This can be done by reducing rep
counts or limiting the total sets performed.
One strategy we often suggest is to leave a set in the tank when performing max effort training.
This means that instead of going for the absolute heaviest weight we can lift that day, we
choose a weight that is either a 5-10 lb PR or at least allows us to exceed the 90% intensity
threshold. Max effort training should be taxing, but you should not walk away each week feeling
like you competed in a powerlifting competition.
Another important aspect of max effort training is how athletes work up to a top set. Typically,
we go about this one of two ways.
If an athlete feels good and a PR lift is likely in the cards for the training day, then we will only
perform as many sets as needed to feel warmed up and ready to attempt the heaviest lift of the
day. However, if the athlete is unlikely to be capable of a PR, we will add some extra warm-up
sets to accrue additional training volume. Ultimately, how you work up to your top set will
depend on what sets you up best for success.
Finally, never lay it all on the line for one training session. Max effort training has received a bad
rap in the past due to misunderstanding of the intent of the training and poor execution. As
mentioned above, we want to lift the heaviest weight we are CAPABLE of for that given training
day. This means that before we attempt a lift, we are confident that we will complete the lift.
Max effort training is incredibly beneficial and will significantly improve absolute strength. For
this to be possible, athletes must understand how to approach the training day and be
disciplined to make the correct calls and adjustments during the training session.
Dynamic Effort
Dynamic effort training intends to improve our rate of force production. At Westside, we
accomplish this by lifting submaximal weights at maximal speed. It is important to note that for
this training to be effective, an athlete must perform the training with the proper intent. When we
perform dynamic effort training, we want to move the barbell as fast as possible while strictly
executing each repetition.
When performing dynamic effort training, we utilize what we refer to as accommodating
resistance. In our training, we apply accommodating resistance through bands and chains.
These training tools help make up a percentage of the total training weight of each training day
and provide an overspeed effect during the eccentric portion of the lift.
However, for bands and chains to be used effectively, you must understand how to find the
amount of band or chain weight needed on the barbell each week. Each program in the
Conjugate Club calls for 25% of the total training weight for each dynamic effort day to be made
up in band or chain weight.
The amount of accommodating resistance is based on the athlete's max and will always remain
the same. This means an athlete capable of squatting 1000 lbs using 25% AR will always use
250lb of band tension when performing dynamic effort squats. This only changes when the
athlete establishes a new one-rep max.
The percentage assigned to each dynamic effort training day defines the total weight needed on
the bar. Finding the proper barbell weight is simple. For instance, let's say an athlete with a
1000 lb squat is in their first week of dynamic effort lower, working at 75% of 1rm for 12 x 2. We
know the athlete will work with 250 lbs of band, considering 25% of 1000 is 250. From there, we
subtract 250 lbs from 750 lbs, which gives us our total amount of barbell weight, 500 lbs.
For this training to succeed, it is vital to base your dynamic effort training numbers on your most
recent training max. We want to use max numbers that have been performed within the last 6-8
weeks, not meet numbers from a year ago, and not numbers we aspire to hit.
The goal is to maintain an average velocity of .8m/s when performing dynamic effort exercises.
This will only be possible if the barbell has been appropriately loaded to achieve this velocity.
Training dynamic effort too heavy is a recipe for failure and will lead to recovery issues and
injury. It is better to underestimate your dynamic effort training numbers slightly than to
overestimate your abilities.
Accessory Exercises
Each training session includes accessory exercises that will be performed immediately after the
main exercise(s) have been completed. These exercises are designed to eliminate weakness
amongst commonly involved muscle groups and increase an athlete's physical composition and
total muscle mass. This work is essential and should be performed with focused intent.
When selecting accessory exercise training weights, we want to use a challenging weight for
each set while maintaining the ability to execute all prescribed sets and reps with proper form.
We want the work to be difficult but manageable.
Our training is written to suit all levels of fitness. However, overall training volume can be an
issue with individuals new to exercise. In this case, we recommended eliminating 2-3 reps from
each set. If the volume is still an issue, you can take it a step further and cut 1-2 sets off of each
accessory exercise. Once fitness improves, you will then complete all workouts in their entirety.
Abdominal Exercises
Each lower body workout will feature ab training to end the training day. Below, you will find the
suggested abdominal exercises that should be performed anytime ab work is called for:
Standing Abs
GHR Sit-ups (against bands or weighted)
Sit-ups (all variations)
Leg Lifts (all variations)
Russian Twists
GPP Training
Our training days will often include general physical preparedness training (GPP). This training
intends to maintain and further improve basic fitness to allow for improved training session
performance and recovery timelines. Although this is the last bit of work during each training
session, executing all GPP training with similar intent and focus as you would with main or
accessory exercises is important.
A common question we often receive is if adding an extra GPP-focused training session is
beneficial. We recommend starting with our basic four-day training plan and allowing yourself to
acclimate to the training. However, adding an extra GPP-only training day is acceptable if fitness
levels need to be improved.
In this case, we recommend adding one extra training session, performing one sled exercise,
one ab exercise, and one light cardiovascular exercise such as a treadmill walk for 15-20
minutes. The work should be simple and to the point, with the total training session being
completed within 30-45 minutes at most.
Warming Up
How you choose to warm up will ultimately be up to you. However, we highly recommend
performing a warm-up before beginning the day's main exercise. This can be as simple as
taking extra sets and reps while warming up with the main exercise of the day, or you can
perform a standard warm-up routine.
Here are a few suggested upper and lower body warm-ups we use at Westside Barbell:
Upper Warm-Up #1
Banded Pressdown - 3 x 25-50
Face Pull - 3 x 12-15
Y Raise - 2 x 12-15
Push Up - 2 x 10-15
Upper Warm-Up #2
Chest-Supported Row - 3 x 10-12
Lateral Raise - 3 x 10-12
Cable Pressdown - 3 x 10-12
Lat Pulldown - 2 x 10-12
Upper Warm-Up #3
Push-Up - 3 x 10-15
Pull-Up - 2 x 10-15
Dips - 2 x 10-15
Lower Warm-Up #1
Goblet Squat - 3 x 10-12
KB Swing - 3 x 10-12
Reverse Hyper - 2 x 15-20
Lower Warm-Up #2
Sled Drag - 6 trips, 15-20 yds, light sled
45 Degree Back Raise - 3 x 15
Standing Abs - 3 x 12-15
Lower Warm-Up #3
Backward Sled Drag - 6 trips, 15-20 yds, light sled
Reverse Hyper - 3 x 15-20
KB Swing - 2 x 15
While the warm-up protocols listed above are good options, ultimately, it is up to you to decide
which warm-up exercises are most optimal. Always remember the intent of a warm-up is to
prepare for the training day. If you feel ready to begin the main exercise before the warm-up is
complete, go ahead and do so.
Questions?
While this guide may answer many questions, it is impossible to answer all potential questions.
We encourage you to contact us at [email protected] with any training or
programming-related questions.
Our goal is to provide you with the information necessary to complete your training. Also, check
out our blog, where you will find superior Conjugate-related strength training knowledge. We
thank you for your business and welcome you to the Conjugate Club.
