When training for maximal strength, one must use the three methods of increasing muscle tension—the maximal effort method, the dynamic effort method, and the repetition method.
Maximal effort method: Training at or above 90 percent of your one rep max (RM).
Dynamic effort method: Lifting a sub-maximal weight at the fastest speed possible.
Repetition method: Lifting a sub-maximal weight to failure or near failure.
Conjugate training is a method that brings together all aspects of training at the same time. Most training programs have separate phases throughout the training cycle. One of the biggest problems with this kind of program is that after you stop the phase, you lose the benefits that accompany it. Conjugate training combines all of these phases allowing for an athlete to maximize his potential.
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