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Conjugate methods waiting to be discovered by today’s Strength Coach
Matt R. Wenning
Strength coach, elite powerlifter
I have had the pleasure to work and train with Louie Simmons for
almost 4 years now. Every time I go to lift at Westside or stay at
Mr. Simmons house, there is more I learn in those few hours than I
have going to class and reading for a week. The knowledge that he
holds is under the bar experience. This means his methods are
tested, and done by some of the greatest lifters here in the US, as
well as in many European countries.
The Conjugate methods are only used in very few schools, but why?
Well I think some of the reasons are that the methods are fairly new
to the western world, and not what we generally accept in the main
organizations such as the NSCA, USA powerlifting, and others. One
other reason as well, is we, as coaches sometimes fear change. We
want everything to run smooth, and do what we are comfortable with.
This is human nature. But are we limiting our athletes potential? I
think that we are. In order for the conjugate method to work, the
athlete must have a sense of personal responsibility and be
educated.
The conjugate method is the best method I’ve seen so far. The main
reason is that it accounts for more variables of strength, making it
a well rounded method. It builds everything up instead of trading
hypertrophy for power, GPP for strength etc. It works them all year
round. It brings up the athlete in every form, rather than making
them strong, the trying to make them quick, etc. And it accounts for
psychological factors as well. By changing max effort days and
exercises regularly burnout is reduced, gains are increased.
Many coaches from Europe come to visit Louie on a consistent basis
throughout the year. This goes to prove that if people are flying
thousands of miles to talk to this man, we are not even taking
advantages of him in the states, and maybe missing a viable asset to
our athletics. These coaches are looking for an edge to the
competition, and probably finding it. Many coaches train the same
way, every year from senior to freshman. A good program would
conclude that in 4 years of training, no freshman should be able to
keep up with a senior, just as no outsider should be able to keep up
with veteran lifters at an elite gym.
Max effort days are needed for any sport requiring some degree of
strength and power. Without having maximum contractions, the body
cannot realize its potential for strength. Max effort days build
coordination, lots of strength, and assist in the growth of other
areas of muscle duties (speed strength, explosiveness, etc). We as
strength coaches use the repetition method way too often to
compensate for Max effort work and dynamic work (remember the
repetition method is only a tool, not the whole tool box.) This
method is one that is hardly ever seen unless testing for new RMs,
and most times they are not 1 RM, but estimates from repetitions or
guesses from high repetition failure sets. This may be ok for
beginners to get a feel for technique and safety, but bad for any
athlete with a base.
Dynamic days are needed in order to turn strength into power.
Remember strength is only one component of being strong. Most of the
strongest people I know are also very explosive with heavy weights,
there body weight, throwing objects etc. They posses speed strength,
explosiveness, absolute strength etc. When using the dynamic method
you can kill two birds with one stone. The dynamic method will make
you quicker and stronger at the same time. The best way to use the
dynamic method is in 3-week pendulums of 50-55-60 percent of 1-RM.
You can only get stronger for 3 weeks at a time. Then change the
stimulus slightly and start over. Chains and bands are a necessity
in today’s athletics. With them, you can manipulate the strength
curve, and take away mechanical advantages, as well as create
constant acceleration throughout the lift (something that Olympic
lifting is limited in). Many times speed work is confused with
lighter load days, and unloads, but don’t be deceived, dynamic days
are just as hard, if your moving it as fast as possible. If these
methods worked for the best Russian lifters ever, why can’t we get
it to work for us?
Some powerlifters can jump up to 50in boxes, while others can squat
over 700lbs in less than a second off of a below parallel box at a
dead stop. The best Olympic lifters in the US are ex powerlifters
(Shane Hammon, Mark Henry, Paul Anderson), and we all know that
takes extreme amounts of explosive power, and max strength. How can
they move 500 plus pounds so quickly? Because there absolute
strength is so high, that 500lbs is a toy. Where powerlifters have
the advantage is that they will use a variety of means rather than
the lifts themselves to bring up the movement, whereas many Olympic
lifters train too specific, and ignore the accommodation laws,
therefore cease to progress.
Assistance work needs to be based on weaknesses of the athletes.
This will usually fall under the categories of lower back,
hamstrings, erectors, and abdominals for most athletes. This is
where Reverse hypers come into play. The reverse hyper needs to be
in every weight room. This machine will strengthen the back without
any vertical compression on the spine (something that is near
impossible with anything else). And if you think for a moment, the
hypers hardest part is at the top, reverse of when doing a good
morning due to the body position and gravity. Hamstrings and glutes
along with lower back will be developed with this machine. Remember
that the posterior chain is the weakest link in all of us, so train
it the most. Another useful tool is the Glute ham raise. This tool
works the hamstrings the way they should, in conjunction with the
lower back and glutes. Good mornings should also be a frequent
exercise for the development of the posterior chain.
The reason that powerlifting is evolving so rapidly is due to the
constant thirst for strength and pushing the limits of the human
body. They are the most experimental of any lifting community.
Powerlifters found out years ago that being fast; having good work
capacity and using many different stimuli will get you strong (many
factors that were thought to not be needed in powerlifting).
Athletes and coaches alike need to look and see what they are
missing and regain the thirst of strength. The conjugate method is
the answer.
Matt Wenning
Sport Biomechanics GA
Ball State University
2175 total at 25years of age
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