Why Conjugate System?
- Variation: Like many systems that revolve around specific lifts we have the freedom to rotate our max effort variations weekly and our dynamic variations every three weeks. This allows us to avoid accommodation and overtraining. Also, it allows for a steady flow of personal records which psychologically helps our athletes.
- Speed Work: Moving submaximal loads fast stimulates more high-threshold motor units than moving maximal loads slowly. Additionally, it teaches us how to be faster whether it be with our olympic lifts or the first pull of our deadlift.
- Special Exercises: A large percentage of our training is done with special exercises to bring up lagging muscle groups. Not only does that help prevent injuries by keeping our athletes balanced it allows us to include a high volume of work with less stress on our bodies.
- Max Effort Work: With maximal loading the volume is quite low/intensity high in relationship to our dynamic work (which makes ME work a great counterpart to DE work), but loads are maximal which facilitates inter/intramuscular coordination.
- The Box Squat: The box squat is hands down the best method for developing the hips/upper hamstrings. This directly correlates to increasing other lifts. The conjugate system uses a myriad of box squat variations to prevent accommodation. Also, the box squat is much safer than the regular back squat due to the fact it breaks up the eccentric and concentric chain.
- General Physical Preparedness: GPP is instrumental in the success of the conjugate system to help build athletes bases and prepare them for the rigors of their sport. It also, helps aid in recovery while providing a great training stimulus at little cost to the body.
- Accommodating Resistance: AR is hands down the best way to keep athletes accountable with maintaining bar speed where resistance increases concentrically with the use of chains or bands. AR can be used dynamically as well as with max effort work. The greatest contribution of AR is allowing us to add resistance to the barbell without sacrificing bar speed that we would normally incur if you simply increased the load via straight weight.
- Balance: The template of a typical week allows our body to recover adequately keeping the risk injury quite low. Also, Max Effort and Dynamic work are typically separated by 72 hours which allows an ideal amount of recovery between sessions.
- Hypertrophy: Large emphasis on simple bodybuilding exercises that help bring up lagging muscles.
- Constant Progression: Athletes do not get stale on this system like they do with linear periodization!! As soon as the body begins to accommodate (3 weeks) we rotate the exercises. Also, in our quest to become more well-rounded athletes we are able to increase maximal strength (max effort work), speed strength (dynamic effort work), hypertrophy (special exercises), and muscular endurance (high rep band work/sled work) all in one program. There is a reason why the strongest athletes in the world use this system and luckily for us this system works for the beginner athlete as well as the most seasoned athlete.
Credit: Coach Jason Brown
2016 09 02