What is conjugate periodization?

It involves doing variations of the squat, deadlift, and bench press. This is paired with accessory training that’s geared toward highlighting and improving upon your weaker areas, as well as addressing injuries. The workouts consist of maximum effort and dynamic effort sessions for your upper and lower body.

What does conjugate training mean?

Conjugate training is simply a way of saying that you constantly rotate your exercises in and out of the program. This comes into play on the Max Effort Day and with the Special Exercises / Assistance Work. Typically we will perform the competition versions of our Squat, Bench, and Deadlift on the Dynamic Effort Day.

Who created conjugate periodization?

the Soviet Union
The original conjugate system (referred to then as the coupled sequence system, CSS) was originally developed under the Dynamo umbrella of the Soviet Union in the late 60’s-early 70’s.

How do you program linear periodization?

Linear periodization is a way to progress an exercise over time. It starts with high volume and low intensity and works towards low volume and high intensity….What is Linear Periodization?

  1. Weeks 1-4: 10-12 reps x 3 sets.
  2. Weeks 5-8: 8-10 reps x 3 sets.
  3. Weeks 9-12: 6-8 reps x 4 sets.
  4. Weeks 13-16: 4-6 reps x 4 sets.

What is the conjugate sequence system?

“The conjugate sequence system (CJSS) involves successively introducing into the training programme separate, specific means, each of which has a progressively stronger training effect, and coupling them sequentially to create favourable conditions for eliciting the cumulative effect of all the training loads.

Conjugate periodization is designed to work simultaneous goals such as strength and speed, and builds on the limitations from block methods such as linear periodization.

Is conjugate periodization (Westside Barbell) effective?

Few powerlifting programs have generated as much interest as conjugate periodization (AKA Westside Barbell). While the program is certainly effective for a vast population of lifters, it’s not exactly the easiest to follow correctly for lifters with a limited training history.

What is a conjugate training cycle?

Conjugate systems help you avoid staleness, burnout and also optimize recovery because they don’t focus on one single factor of overload. They marry up things like speed and power, strength and hypertrophy in one huge orgy of gains. During this training cycle, you target high intensity, low volume workouts to ramp up maximal strength output.

Is conjugate good for beginners?

Conjugate is a GREAT style of programming but presents some challenges to the beginner, all of which are addressed in my template. Variety – Conjugate thrives on variety in exercises, especially with regard to max effort exercises.