Few systems have garnered the type of attention that the conjugate system has. Whether you are a fan or not, your training system probably includes concepts or applications that came, at least in part from Westside Barbell and the conjugate system. Accommodating resistance, specialty bars, and the general philosophy of identifying and correcting specific weak points rather than just manipulating volume and intensity. Whether directly or indirectly, the conjugate system has influenced the thinking and programming of strength coaches across a plethora of sports. Today I would like to discuss some considerations that you should make when assessing the conjugate method as a critic or potential user, or when applying the conjugate method if you are a current user.
Despite the impact on the powerlifting and strength and conditioning communities, often we hear lifters claim that “Westside” does not work. As with any system, it will only be as effective as its application. Too often people get caught up in the mysticism and lose sight of the big picture, and as a result application is flawed. The entire premise of the conjugate system is that critical thinking and problem solving must be used each step of the way. The reason, in my opinion, that proper application yields superior results is that rather than having a premade program based off estimates, this system requires you make adjustments in real time. You are constantly collecting and assessing data.
The other MONUMENTOUS advantage in my opinion is that movements are periodized and progressed. I notice many people utilizing the conjugate system use a more random approach to max effort work, and to a degree “the best” may be able to “feel” what they need. Most people need to put a lot of thought into a movement progression, and also assess where technical failures are occurring in a lift, or where sticking points are in a lift to select movements—and if need be to alter movement selections as the data indicates. Of course volume and intensity are your two primary variables to manipulate, but systematically manipulating movements are paramount to taking your training to the next level.
There is a ton of flexibility built into the system. One can structure it many ways, and apply the principles to anything. Whether it be a powerlifter, strongman, sprinter, football player, fighter, or marathon runner, the conjugate system can be adjusted to suit their needs.
So why do people hate on it so much? The simple reason is that it is often misapplied, and as a result many people have decided it “just doesn’t work for them.” Most people think it is a set 4 day, ME Upper/Lower, DE Upper/Lower system. Most people who apply principles that originated with this method to sport do not properly select max effort movements, nor do they properly control volume. Finally, while one of the problems with many powerlifting systems is over-specificity and a lack of general development, often I see “conjugate” users with less specificity than they should have in a given block of training.
When one is structing training for an athlete you may only be getting 2-3 days a week in the weight room with them. They may already be training 20 hours a week in practice. As a result, the structure must be different. To avoid soreness and any ill effects on skill development, I often reduce the volume per session and increase the frequency, structuring days as multi-compound days rather than focusing on upper or lower.
For example:
Day 1: ME Squat, DE Bench, Back work, assistance
Day 2: DE Deadlift, OHP, Back work, assistance
Day 3: DE Squat, ME BP, Back work, assistance
The weekly volume would end up the same, but less per session per body part. Other considerations would obviously be movement selection based on both sport and weaknesses, training load of skill development work on a week to week basis, and everything else one must consider when training athletes. When we really look at it, the conjugate literature mentions the dynamic effort method, the repetition method and the max effort method. It is not that different than any other system, just slightly different terminology. It is just power work, hypertrophy work and strength work. Think big picture, think for yourself and structure training for the needs of the athlete that will be performing it. Max effort work doesn’t have to be a single for a football player, but it can sometimes. Dynamic effort work doesn’t have to be the traditional speed box squats and speed deadlifts only. Movements can be selected based on the athlete’s sport and movement needs. There are no rules, just concepts and principles.
While I am a fan of and influenced by the conjugate system, there is little guidance within those sources alone on the volume of training, and how to manipulate it. While the dynamic effort waves traditionally just rotate through loads and sometimes rotate through a few rep schemes, I prefer to progress them weekly in waves. Additionally, they should change as you get stronger and hit PRs. The Max Effort work autoregulates itself to an extent, especially is movement selection is ideal, but I do periodize the number of reps that I am going for in some blocks. I will do this by either selecting a load and perform a rep max (heavy enough it is 5 or less to count for ME work) or I will perform an Xrep max. I may plan to go for a 5 rep max one week, a 3 rep max the next week and a 2 week max the final week of the wave for example.
Assistance work should also have the volume and intensity periodized. I like to build some flexibility in for autoregulation, but in general you want to control the volume and intensity closely enough to cause the long term trends and short term waves that are desirable. In general, I make the volume and intensity go up week two, with respect to week one. Week three, the volume declines sharply and the intensity continues to go up. Week 4 the intensity drops back to just above week one and the volume drops back to roughly the same as week one and another wave begins. Specifics regarding rep schemes, total reps and loading are determined based on which block of training the athlete is in. While I am influenced by Conjugate, I do not ignore the other literature out there and still pull from Bloc periodization, and many other methods. As a result various blocks have a varying emphasis to improve long term adaptation. For example, for 3-12 weeks after a meet lifters may see rep schemes in a 3 week wave such as 3x12, 4x10, 4x8 for secondary and assistance work whereas 8-12 weeks out from a meet they may see rep schemes like 3 x 6, 4 x 5, 6 x 3. Closer yet to a meet, they may see rep schemes like 3 x 5, 5 x 4, 5 x 3 on secondary movements.
Movement selection for max effort work is often “random” also. This can be fine, if it is based off observations of what you need to work on, but all too often it is based off what sounded fun that day. Among the powerlifting community at large I see over specificity, however in the conjugate community I often see a lack of specificity in the competition block. Sure, work on your mechanical ox max. Do that more than 10 weeks out. Sure, do your speed squats to a box. Maybe not your last 3-6 weeks though! Sure, use specialty bars and lots of variations on max effort work. Closer to the meet, make the movements more similar to your competition movement! Remember, the last phase of preparation should be dialing in your skill. The fastest way to improve performance is to improve neuromuscular coordination. The best way to do that is to practice. I still alter the strength curve with accommodating resistance, but I mostly use a straight bar and variations really similar to competition movements for the last few waves of max effort work. How long you are highly specific depends on the skill of the lifter. If the lifter is highly skilled technically, they can continue focusing on general strength development longer. If the lifter is less skilled, they must practice the competition movements longer. Remember, your training is just strength and conditioning for powerlifting. Nobody cares what you can SSB to a box against chains, so stop hitting PRs on movements like that 4 weeks out. The last 3-12 weeks specialty bars should become secondary movements rather than primary movements in the max effort rotation. Again, this depends on the skill of the lifter.
Analyzing where someone breaks down during their competition movement and determining whether it is a technical issue or a strength issue or a combination is paramount to movement selection. If it is a technical issue then both the inclusion of “technique drills” and the proper selection of Max Effort movements is the key. To correct technical issues, aside from obviously practicing you will want to select max effort movements that create a mechanical disadvantage that exacerbates the movement dysfunction. I also use exercises such as blastoffs, extended pauses, tempo work, and a variety of other movements as technique drills. If the issue is a strength issue, then you will want to focus on your max effort and secondary movement selection for this muscle group. Often times you will find there is a great overlap in the movement selection for max effort work when comparing the movements that would be selected due to either a strength of technique issue .For example, SSB Squats, Low Box Squats, Front Squats, ect. can be used to target a weak mid back on squat and deadlift. This could be displayed by a crappy unrack, falling forward out of the hole, or both. In either case, the same max effort movements would likely be selected whether you determined that it was from a technical issue or strength deficit. The difference in how it would be addressed is that if it is a strength issue becoming a limiting factor then secondary movements which emphasize the weak area in the heavy 3-5 rep range will be a heavier consideration in fixing the issue than technique drills. There are also cases of a strength issue causing a technical issue. Usually this means an area is very underdeveloped and is preventing proper movement. In this case, higher repetition assistance work is usually the ticket. Properly select assistance movements that hammer this area and generally develop it.
Keep these considerations in mind when evaluating your own training and your athlete’s training, whether you are a believer in the conjugate system or not. I hope this helps you in your lifting journey. Follow me on Instagram @joshmillerstrengthcoach for more on my training style. Check out the store on this site, or email me for personalized coaching. If you have questions about the content you read here today, please direct it to Q&As on my Instagram story so that I can share the information with others, but feel free to email me as well. Thanks for reading!
Josh Miller
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