24/07/2023
Conjugate is a training system not limited to a specific sport or activity but can be tailored to suit the goals of athletes from various disciplines, such as Powerlifting, Weightlifting, CrossFit, or sports that require explosive strength and power. This approach promotes strength gains, injury prevention and functional fitness. The goal of conjugate is to address weaknesses, prevent plateaus, and promote continual progress by constantly stimulating the body with new challenges.
So, contrary to a linear periodisation where you may have hypertrophy, strength and power blocks, conjugate can include all of these training goals in one block.
How? It is made up of max, dynamic and repetition effort methods of training. We implement these methods throughout the week with the appropriate rest days.
Why is it effective? Conjugate training doesn’t leave any acquired skills behind. Implementing all 3 training methods allows us to maintain and progress what we have achieved. Reversibility can occur once we no longer train a specific way after a period of time. E.g all that work you did in your hypertrophy block may be not as relevant anymore 6 weeks later.
What days do I train? A general rule is that you don’t want to max out each lift more than once a week. With that being said, you also don’t want to train specific muscle groups with out rest days in-between. The law of 72hrs for the bench, deadlift and squat is proven to be effective. Not only is this enough time for muscle recovery, but for neural recovery as well.
Swipe across to see an example week of basic conjugate training.
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