I hope to give a complete overview of the Conjugate System and show how it can be applied to your programming. The Conjugate System was first experimented with by the legendary Y. Verkoshansky back in and later refined by Louie Simmons. The system consisted of: This may come as a shock to many, but the logic is pretty simple: Because of this, we can add volume to smaller movements with the overall objective of improving deficiencies.
Luckily for you, this may be the easier part of the system to execute in a commercial gym, but this means that you have to be intuitive about where you are weakest. Thus, you must also be innovative and constantly rotate variations to avoid accommodation, while also discovering what works best for individual needs. Often times trainees fail to take inventory of where they struggle the most and experiment with exercises that will potentially help improve their limiting factors.
This is what special exercises are; exercises that are similar in execution the classic lift and are used to increase strength and form Simmons, Of course, improving performance is important to many trainees, but what about for folks that simply want to look better?
Special exercise work can be instrumental in helping add lean muscle mass, as rep ranges will facilitate muscular hypertrophy where time under tension will be significantly higher than your max effort and dynamic effort work. Remember, the goal here is to improve and isolate lagging muscle-groups so single-joint exercises are a in Conjugate programming.
Just as a bodybuilder spends a significant amount of time isolating specific muscle groups, the Conjugate Method employs a high volume of hypertrophy work.
To target where we may be lacking, we can add a high volume of work without the risk of exacerbating compensation patterns. Additionally, pushing the volume on compound movements carries inherent risks of overuse injury.
Because unilateral work requires less skill and neural demand, we can increase loading and volume commensurately, thereby increasing time under tension.
This leads to increasing muscular hypertrophy; most trainees that object to using the conjugate method are simply uninformed about its influence on body composition. If you want your sexy movements like squats, pulls, and Olympic lifts to go up, then you have to prioritize where you are weakest.
Remember, technique will only take you so far. At some point, you need to get stronger, and we cannot think simply squatting and pulling alone these lifts will continuously go up. We can effectively reduce the risk of injury, as well as rehabilitate current injuries, with accessory work. Again, advanced trainees must constantly be assessing where they may be limited. Lift heavy every day is the last thing you want to do with your training, yet many subscribe to this approach.
Because of these truisms, there is a synergy between maximal lifting and lifting for bar List accommodating resistance equipment for throwing, both of which are crucial for progression and avoiding overtraining.
As you can see, there is a balance between the two methods that are undeniable, both with unique characteristics that allow for a symbiotic relationship. How does this apply to athletes that just want to look and feel better? Accommodating Resistance refers to the use of chains or bands to develop maximal tension throughout the full range of motion, rather than at your weakest point. While there are a number of benefits to using accommodating resistance, one of the most noteworthy is accommodating the strength curve in which tension highest where we are strongest, and lowest where we are weakest.
Allows for greater accountability with bar-speed compared to just straight weight. In description, as tension increases through ROM athletes are forced to accelerate through each repetition and not get complacent. Accommodating resistance coincides with the strength curve meaning your band tension will be highest where you are strongest top of the movement and lowest where you are weakest bottom of the movement.
As weight increases, bar speed decreases. Maximal strength force is high, and velocity is low. Accommodating resistance gives you the ability to develop speed-strength where as simply adding straight weight bar velocity will inevitably decline.
Without bands or chains, bar deceleration is inevitable, and when bar speed is too slow, RFD simply cannot be developed. Accommodating resistance forces you to accelerate through full ROM and becoming more explosive translates to becoming stronger. The use of accommodating resistance can also be used for ME work. The advantage here is we will be able to use less straight weight with overload occurring at the top of a given movement.
As a result, external loading through ROM is lower which equates to less breakdown and delayed soreness. For a movement like a max effort rack deadlift where loading for some can reach supramaximal levels, being able to use Accommodating Resistance will certainly reduce the amount of wear and tear that would normally occur with just straight weight. The major difference between bands vs. Put simply, in the case of a squat, the lowering portion of your lift List accommodating resistance equipment for throwing greatly increased where the bands actually pull you down, increasing the amount of kinetic energy that is produced.
Because of this, we are able to enhance reversal strength and our ability to absorb force, crucial to any sport. With band tension, it can force an individual down very compulsorily, causing a strong stretch reflex. How does this work?
Think of a basketball.
Drop it, and it falls at the speed of gravity near earth of 9. When it recoils, the ball has deformation as it contacts the floor, but if it is thrown downward with great velocity, it bounces up much higher.
Greater deformation acts much like the deformation of the tendon and muscle where the energy is stored. Overall, using bands is particularly advantageous to strength athletes who want to become more explosive.
These benefits can translate into cracking personal records in the big three. Using a sled may be one of the most valuable training tools we have available. Luckily, more and more commercial gyms have things like pulling or pushing sleds and indoor turf. The sled is a mainstay in Conjugate Programming and used for strengthening as well as restoration. We can also effectively train all three energy systems with the sled, performing both short and long intervals of work making this tool quite versatile.
Moreover, sled work is a great way to unload with little to no external loading. The sled also provides a nice unilateral component which allows us to continuously address asymmetries. In addition to improving core stability, we can also use loaded carries coupled with sled work as a high-resistance aerobic method. This combination is a great way to build your resiliency. The Conjugate Method uses high-volume band work to improve connective tissue quality thereby strengthening ligaments and tendons.
This high-volume work also has a profound effect on increasing stored kinetic energy which will be used for A-lactic work max effort work. The good news here is that this work can be done just about anywhere with a few inexpensive bands on hand. At Westside, they perform anywhere from total jumps a week.
Take the seated box jump for example:. However, the fact of the matter is this article is directed at regular folks that may not play competitive sports anymore, and a lower volume of plyometric in the form of jumps will suffice. This work will not only improve your classic lifts "List accommodating resistance equipment for throwing" also elicit gains in muscular hypertrophy. With the Dynamic Effort Method, the volume is significantly higher than that of the Max Effort Method where both methods correspond with each other to optimize gains in both speed-strength and strength-speed and to prevent overtraining.
Below is a base template that athletes, coaches and lifters can utilizing the functional conjugate method of training in a more customizable format. Lets break this down further and put the system into action:. Rack Deadlift just below the Knee 1-Rep Max. Use chains if available. High Box Squat 1-Rep Max. Use bands if possible. Warm-up your box squat and speed pulls before starting so you can proceed right from box squats to speed pulls.
Floor Press 1-Rep Max Week 2: Dead Press off pins, medium grip 1-Rep Max. The key thing to remember is that we should constantly be challenging ourselves in a new way to avoid the biological law of accommodation. Overall, this template should give you plenty of options List accommodating resistance equipment for throwing play with, but make sure the key points that were discussed List accommodating resistance equipment for throwing intact.
I feel the Conjugate Method is quite possibly the most well-rounded and effective concurrent system of training we have available to us. The Conjugate Method allows us to consistently evaluate our weaknesses, improve strength-speed, explosive strength, and speed-strength, improve endurance qualities and our ability to recover, and most importantly our longevity in the gym.
Being willing to train hard in the gym is important, but being open-minded and willing to train smarter may be even more important.
My name is Jason Brown and I have been fitness professional for nearly 15 years. My area of specialization is providing a system of concurrent fitness geared toward the general population in a group setting.
Currently, I own BoxProgramming. Is it possible to run a 3-day template with one other day for LISS?
If so, could that look like this? ME Upper Day 2: ME Lower Day 3: Stop Icing Your Injuries: November 12th, Comments. November 5th, 1 Comment. Do These 6 Exercises October 22nd, 4 Comments.
Jason Brown October 19, at 6: Dan November 8, at 2: Leave A Comment Cancel reply Comment. When it comes to exercise, most methods of resistance can be classified as either constant or variable. Constant, as the name implies, means. Seven practical applications of accommodating resistance with bands and is this list exhaustive, and I don't claim that this is the definitive guide for strength .