When it comes to strength training and physical fitness, studies have proven that a constant rotation of exercises can help athletes reach their highest potential at a much faster rate.
But there seems to be a great deal of misinformation being spread around about what these terms actually mean.
The conjugate method, made famous by Louie Simmons, outlines the optimal training method to achieve peak performance by focusing on training every strength phase every week.
Re-adjusting the Focus
When implemented properly…
…the Conjugate Fitness ™ program, which follows a conjugate method sequence system will improve the quality life for you and/or your athletes.
A well-balanced and effective fitness program like we set-up in our StrengthPAD PROGRAM FOR YOU, should not only build you physically but psychologically as well…
…making you mentally stronger and more focused.
Athletic performance and the prevention of possible injury during training sessions should always be the primary goals of any fitness routine.
A well-toned physique is simply a by-product of all of that hard work and effort. It should NOT be the main goal.
All too often, we see fitness trainers coaching their clients in exactly the same way, day after day, through a staggered routine of powerlifting, strength training, and cardiovascular exercise.
Personal trainers might refer to this a periodization, yet only a small portion of these well-meaning clients seems to ever achieve any substantial results.
Trainers like to chalk it up to “genetics”, explaining that some people are just more naturally inclined to attain muscle mass and muscle tone than others.
The Conjugate Fitness™ program disproves this theory and blows it out of the water.
The Conjugate Method Defined
Unlike other fitness programs that claim to employ periodization and muscle confusion…
…the conjugate method uses multiple training methods simultaneously that are specifically designed to improve very specific athletic qualities.
The program is not designed to primarily “make us look better”. That just happens naturally as a nice, extra perk of the program. The athletic qualities that the conjugate method focuses on include, but are not limited to:
And these goals apply to all fitness enthusiasts. Whether you are a sprinter looking to gain a few seconds on your race time, a weight lifter trying to add muscle mass, or a basketball player attempting to learn the art of the “slam dunk”…
…the conjugate method gets results.
Five Strength Phases of Physical Training
According to the method developed by Vladimir Zatsiorsky, there are 5 basic areas of strength training.
Each of these methods should be incorporated and balanced into a workout routine every week or…
…you will LOSE Strength GAINS that you developed the previous week.
With each succeeding week…
…the intensity, variations of each lift, and volume of training will be adjusted and will fluctuate slightly, according to the individual area being emphasized. By doing so, athletes can build on multiple fitness goals all at the same time.
The FIVE strength phases of physical training are:
- General Physical Preparedness – To get us in the condition to handle the training that our strength program or sport requires.
- Maximum Effort Method – focuses on lifting the greatest possible load with maximum resistance. For example, one day a week the athlete might focus on high intensity training of completing squats, deadlifts, and bench presses of only 1 to 3 reps with maximum weight. A bit more weight is added each week.
- Dynamic Effort Method – focuses on “throwing” a moderate load of about 60% of the athlete’s maximum lifting weight with the greatest amount of speed. A new combination of exercises are utilized that require multiple sets of 1 to 3 reps.
- Repetition Method – focuses on performing multiple repetitions of lifting a non-maximum load until the muscles are in a fatigued state.
- Sport Specificity Phase – training the movements that are specific to your sport.
By focusing on all 5 areas every week…
…the athlete will notice the volume of repetitions increasing as the intensity or amount of weight being lifted decreases, and vice-versa.
This means that by fluctuating the workout routine…
…athletes are creating a well-balanced fitness program that trains and improves multiple physical fitness goals at the same time, including strength, speed, agility, and explosiveness or power.
Changing the Cycle
As with any traditional workout routine…
…the types of individual exercises will need to change on a regular basis. This confuses the muscles and keeps them working to their highest capacities.
With the conjugate method, each block of exercises may change every training session or variations of the classical lifts bench press, deadlift, and squat.
Remember, if you train the same way that everyone else does in the gym, the only way that you will see improved results is if you were blessed with great genetics. At Conjugate Fitness ™ our system works and works fast. You’ll be amazed at how quickly you begin to see results.
Would you like help with your programming DONE-FOR-YOU check out how through our StrengthPAD Program we can help you get these results quicker.
Workout of the Day
ME Upper Body
50-40-30-20 and 10 rep rounds of:
80-60-40-20 and 10 rep rounds of: