Brief overview on the History of the method;
Its a system were you constantly rotate exercises, first coined "conjugate system" in 1972. The programme was first ran at the Dynmo Weightlifting Club in the Soviet Union (now Russia). The system didn't have a name back then at the club, when it was first programmed they used 25-40 rotating exercises to a group of 70 qualified weightlifters. After a phase of training using this method they reviewed it and feedback from the weightlifters showed 69 wanted more exercises 1 was content with the programme.
Everyone was doing some form of conjugate training back then e.g. bodybuilders training at different gyms using different equipment.
An important point when running the conjugate system on the max effort days is if you handle weights at 90% or more for three weeks you will regress (quote by Louie Simmonds). This is why every three weeks you switch exercises on the training days so there will be no regression. The system allows athletes to max out most weeks 100% or more depending how far they are from a meet without burning themselves.
It is similar to the Bulgarian System (which I will do an article on), this system required their athletes to lift near max weights every day. Both systems want to beat their previous best but if they dont its not an issue try again next time. This conjugate system involving maxing out every week is one of the many reasons to why Westside Barbell is the strongest gym in the world. If you don't have a meet in 3 weeks you are maxing out with the guys and girls who do.
Your level of preparedness isn't what it should be for a contest you are still maxing out and your body only knows it is maxing out. From that your body will react to demands it is placed upon it and adapt (progressive overload principle). So if you train with heavy weights you will become a strong person.
Strength is measured in time not weight, a struggle is a struggle, if I have to fight you and you beat me up and if I had to fight you (different person) and you beat me up all I know is I got beat up twice (Louie Simmonds quote).
How the training looks
Over a week it will follow as;
Monday: Max Effort (lower body)
Wednesday: Max Effort (upper body)
Friday: Dynamic Day (lower body)
Saturday/Sunday: Dynamic Day (upper body)
Max Effort means work up to a one rep max on particular exercise so for lower days a 1RM squats, upper days 1RM bench press.
Dynamic day's training runs on 3 week pendulum wave (each 3 weeks you would change the exercise used). This only applies to the lower dynamic days not the upper. The Upper dynamic days follow
Lets use the Cambered Bar Squat as the exercise and base the percentages of its 1RM
1st Wave of Dynamic Lower Body would be
Week 1: 12 sets of 2 reps at 50% with 25% of chain or band (accommodating) resistance
Week 2: 12 sets of 2 reps at 55% with 25% of chain or band (accommodating) resistance
Week 3: 12 sets of 2 reps at 60% with 25% of chain or band (accommodating) resistance
If you don't have band's or chains you can start the 3 week wave with 75% of your 1RM for that particular exercise. It would look like this then;
Week 1: 12 sets of 2 reps at 75%
Week 2: 12 sets of 2 reps at 80%
Week 3: 12 sets of 2 reps at 85%
At Westside Barbell they always box squat on their dynamic lower body days. Any lower body exercise can work but squats are a preferred choice. One example would be doing front squat for 3 weeks, cambered bar next 3 weeks then using a regular bar the closer it gets to the competition.
Saturday/Sunday for Dynamic Upper body;
It will follow like this;
9 sets of 3 reps at 35% of your 1RM for a particular exercise plus 25% of band or chain (accommodating resistance). The main difference between the lower and upper body dynamic days is the upper body doesn't follow a 3 week wave like the lower body. Each week it changes exercises.
Remember no one can lift a heavy weight slow. You can only lift light weights lazy. Lifting heavy builds speed.
So below we have a layout of what 3 weeks of wave 1 Conjugate training system would look like this;
Conjugate Week Layout 1st 3 weeks
Monday Wednesday Friday Saturday
Lower Max Effort Upper Max Effort Dynamic Lower Upper Dynamic
Cambered Bar Squat Football Bar Bench Press Parallel Box Squat Floor Press
1RM 1RM 12
sets of 2 @ 50% 9 sets of 3 @ 35%
12 sets of 2 @ 55% with 25% band or
12 sets of 2 @
60% chain resistance
All using 25% band or
chain
resistance each
session
Assistance Work (bodybuilding style 3 sets of 12 reps/
Repetition method)
The days which assistance exercise follow work the same
muscles but each day use different exercises. For the glutes on Monday box
squats may be used but on Friday the glute exercises may be kettlebell swings.
Glutes Shoulders Glutes
Shoulders
Hamstrings Triceps Hamstrings Triceps
Lower Back Chest Lower Back Chest
Abdominals Upper back/Lats Abdominals Upper back/Lats
You will notice between each lower body session it is 72
hours which is for optimal recovery.
I will be looking at Westsides Repetition method, Future method and the Bulgarian training method.
References used
https://www.youtube.com/watch?v=u10SeIhQGwE
https://www.youtube.com/watch?v=8LGHtdkSc6o
AnAndrew Richardson, Founder of Strength is Never a Weakness Blog
I have a BSc (Hons) in Applied Sport Science and a Merit in my MSc in Sport and Exercise Science and I passed my PGCE at Teesside University.
Now I will be commencing my PhD into "Investigating Sedentary Lifestyles of the Tees Valley" this October 2019.
I am employed by Teesside University Sport and WellBeing Department as a PT/Fitness Instructor.
My long term goal is to become a Sport Science and/or Sport and Exercise Lecturer. I am also keen to contribute to academia via continued research in a quest for new knowledge.
My most recent publications:
My passion is for Sport Science which has led to additional interests incorporating Sports Psychology, Body Dysmorphia, AAS, Doping and Strength and Conditioning.
Within these respective fields, I have a passion for Strength Training, Fitness Testing, Periodisation and Tapering.
I write for numerous websites across the UK and Ireland including my own blog Strength is Never a Weakness.
I had my own business for providing training plans for teams and athletes.
I was one of the Irish National Coaches for Powerlifting, and have attained two 3rd places at the first World University Championships,
in Belarus in July 2016.Feel free to email me or call me as I am always looking for the next challenge.
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