Conjuphasic Progression for Max Effort and Accessories
Conjuphasic Progression for Max Effort and Accessories
How many sets and reps do you do with max effort work and accessories? Here's what I prescribe for my conjuphasic clients. You'll notice I love coming up with ways to self-regulate my athletes and clients through exercise prescription and programming.
Putting Me Back in Max Effort
Putting Me Back in Max Effort
Assuming you have the basics like a straight bar, rack, bench, box, boards, bands, and chains—you have plenty to rub out a successful and safe max effort session. Go team solo!
Explosive Strength and Plyometric Options for Upper Body: How and When to Implement Them
Explosive Strength and Plyometric Options for Upper Body: How and When t...
Speed is king, right? Then you'd better train it. I have some medicine ball throws to get your athletes up to speed. Make sure those movements are crisp and fast! Go, go, go!
Max Effort Modifications for Lifters with Anxiety and/or Depression
Max Effort Modifications for Lifters with Anxiety and/or Depression
Many lifters with anxiety and/or depression find that during or following max effort, their mental health symptoms worsen, and/or their sleep quality and recovery suffer dramatically. These three modifications to max effort work may prevent or lessen some of these issues.
Making the Max Effort Easy
Making the Max Effort Easy
There are a ton of questions on how to work up to a 1RM on max effort day. While many lifters don’t use percentages, it certainly makes it easier on coaches and novices on how to pick attempts. Since many people who are new to doing these movements are not familiar with their maxes, use the following to help guide you.
Which Max Effort Method is Right For You?
Which Max Effort Method is Right For You?
I've seen a lot of articles about the max effort method on here lately, but I haven't seen many address the fact that there are two types of max effort methods! One method might work better than the other for you, so before you give up on conjugate, give this a read.
How Many Exercise Variations Do You Need?
How Many Exercise Variations Do You Need?
When I refer back to what worked best for me in college, I always seem to glean some "new" information by reviewing old material. This time around, I decided to use less variance in my programming by repeating the same special exercises 3 weeks at a time.
The Big Picture of Conjugate
The Big Picture of Conjugate
The goal with this series is to get to you to think about how you can manipulate the max effort, dynamic effort, and repeated efforts to fir your needs and to understand that conjugate is a fluid system that requires experimenting.
4 Max Effort Method Principles to Master
4 Max Effort Method Principles to Master
In my opinion, conjugate is one of, if not, the best training systems — when employed properly. If it isn't working, don't disregard the system; instead, check your application.
Everything You Need to Know About The Max Effort Method
Everything You Need to Know About The Max Effort Method
As with anything in training, the answer always is “it depends.” With the max effort method, I can do one of these things for two hours just on advanced principles that deal with the max effort method, or I can do one very that's simple. I choose simple.
Take the Red Pill
Take the Red Pill
Here's a red pill for you to swallow: The conjugate system is like an XL shirt that fits differently on different people. With a few modifications, that shirt can be made to fit just about anyone. Same goes for the program in this article.
Learn to Train X — Dave Tate Teaches the Max Effort Method
Learn to Train X — Dave Tate Teaches the Max Effort Method
"How do you get better at lifting heavier weights? Well, you do it by lifting heavier fucking weights!" In this video from Learn to Train X, Dave focuses on instructing the max effort method, which is working up to a “heavy fucking weight that’s generally going to be 90 percent or above," including technical breakdown.
Bodybuilding for the Powerlifter: Why and How to Use the Maximal Effort Method
Bodybuilding for the Powerlifter: Why and How to Use the Maximal Effort ...
You're not a competitive powerlifter or bodybuilder. You want to move big weights in the gym, look good naked, and still have fun training and eating. You need the maximal effort method.
Higher Rep Work with the Conjugate Method
Higher Rep Work with the Conjugate Method
Higher rep work can be beneficial, but it needs to be properly managed. We are still going to use 1-rep maxes for our primary means of developing intra/intermuscular coordination, but there are a few strategies we can use to ensure we incur extra volume when needed.
How to Train While Working a Physical Job
How to Train While Working a Physical Job
You may have several points in your life where you'll see the contrast of differing lifestyles on training and programming. While the principles of your training philosophy may remain the same no matter what job you have, how those principles are applied differs based on the situation.
Physics Made Easy to Increase Your 1RM
Physics Made Easy to Increase Your 1RM
Acceleration is one of the most important components for building maximum strength. However, you should not confuse acceleration with explosiveness.
Max Effort Training for Dynamic Results
Max Effort Training for Dynamic Results
It seems that everyone wants to start racing a Ferrari before they learn how to put the key in the ignition.
Learn to Train X — Box Squat Technique Fix for Athletes
Learn to Train X — Box Squat Technique Fix for Athletes
In this presentation, Harvey goes back to the often-neglected and rarely taught basics. His first “simple technique”, is a detailed breakdown of how to box squat correctly.
Learn to Train X: Dynamic Correspondence to the Platform
Learn to Train X: Dynamic Correspondence to the Platform
Focusing on this concept of carry-over helps powerlifters train in a more intentional and strategic way, ultimately bolstering overall performance come meet day.
Conjugate U for Collegiate Tennis
Conjugate U for Collegiate Tennis
After reading Conjugate U, I moved forward with implementing the Conjugate Method with my women’s tennis team. Here's what we accomplished this past season.
WATCH: Max Effort and Dynamic Effort Programming
WATCH: Max Effort and Dynamic Effort Programming
In this instructional video, Dave discusses the benefits of dynamic effort and max effort training and breaks down the specifics of his programming during his work with Dr. Rusin.
A Question of Strength
A Question of Strength
Sixteen questions covering the basics (and often neglected) beginning with bench press templates to dimel deadlifts.
College Football Off-Season Max Effort Variations: Programming and Comparisons
College Football Off-Season Max Effort Variations: Programming and Compa...
Inspired by Joe Kenn, this is how Pace programs the conjugate method (the use of variations) over an eight-week off-season for our athletes.
WATCH: Why the elitefts SS Yoke Bar Stands Out Among Other Squat Bars
WATCH: Why the elitefts SS Yoke Bar Stands Out Among Other Squat Bars
The SS Yoke Bar is the only bar that Dave can use week after week and be able to continue squatting. Here's why.
Has the Max Effort Method Been Forgotten?
Has the Max Effort Method Been Forgotten?
Is there any value left to this method or has the lifting world moved on?
The Conjugate Method for Group Fitness
The Conjugate Method for Group Fitness
Whether it be to feel better, move more weight, or run a marathon, this system has something for everyone. It is the no-brainer preferred choice for group programming.
WATCH: Table Talk — Conjugate Method Training Tips
WATCH: Table Talk — Conjugate Method Training Tips
You can make this system as complicated as you want it to be, but you can also make it a simple as you want it to be. Understand the basics first.
WATCH: Table Talk — Using Specialty Bars for Dynamic Effort Work
WATCH: Table Talk — Using Specialty Bars for Dynamic Effort Work
Can you alternate specialty bars for different dynamic effort waves? What about for different weeks within the same wave?
Surviving Max Effort Day
Surviving Max Effort Day
I thought about just putting my workout off until tomorrow. That would have been the smart thing to do.
WATCH: Table Talk — Back-Down Sets
WATCH: Table Talk — Back-Down Sets
After you've reached the heaviest set of the day, is there a reason to reduce the weight and do more reps?
The Max Effort Method vs. Dynamic Effort Method in Group Training
The Max Effort Method vs. Dynamic Effort Method in Group Training
Trying to build superior performance without diversity in your training is like trying to build a house with nothing but a hammer and a box of nails: the final product isn’t going to impress anyone.
WATCH: Table Talk — Tapering for a Meet Using Conjugate
WATCH: Table Talk — Tapering for a Meet Using Conjugate
The appeal of conjugate is the ability to build multiple performance traits at once, but this confuses a lot of lifters as they get closer to a meet. It doesn't have to be so complicated.
WATCH: Table Talk — Why Are Some Lifters More Explosive Than Others?
WATCH: Table Talk — Why Are Some Lifters More Explosive Than Others?
Every lifter falls somewhere on this continuum. It will determine how your max attempts look and how you should train to increase them.
WATCH: Table Talk with Swede Burns and JP Carroll — Trusting the Process
WATCH: Table Talk with Swede Burns and JP Carroll — Trusting the Process
A lot of lifters think you have to train over 90% week after week to get stronger. Adjusting to a program like 5thSet may challenge you mentally to trust the process, but it won't be long before you experience the benefits.
What Are You Trying to Build?
What Are You Trying to Build?
When you say "culture", are you sure you know what you're referring to? Here's what this word means to our program.
Bare Bones Conjugate: A Bar, Rack, and Bench Weeks 1-4
Bare Bones Conjugate: A Bar, Rack, and Bench Weeks 1-4
When thinking about conjugate training, we often look at all the specialty bars, bands, chains and other goodies that we use in training. But when you boil it down, conjugate training doesn't need those things.
WATCH: Table Talk — Can You Use Competition Lifts for Max Effort Work?
WATCH: Table Talk — Can You Use Competition Lifts for Max Effort Work?
If you feel you need more work on the competition movements, can you use them as max effort work instead of doing specialty exercises?
Becoming You
Becoming You
Your time, your life, and the way it is meant to be lived.
Beginners and the Accountability Weakness
Beginners and the Accountability Weakness
Early in your powerlifting journey, this is the only weak point you need to concern yourself with.
Chalk Dust and Trail Runs: Cardio for Powerlifters
Chalk Dust and Trail Runs: Cardio for Powerlifters
How do we glean all the benefits of cardio without compromising our strength and size? It really comes down to two things.
How Do You Pick Your Opener?
How Do You Pick Your Opener?
There are many ways lifters go about picking their openers. I admit, my way might not be for you. But if it isn't, you can still learn something from it.
Three Training Methods to Strengthen Your Weak Points
Three Training Methods to Strengthen Your Weak Points
As simple and extremely important as this principle is, I continue to see so many lifters overlook or misunderstand it year after year.
A Young Athlete's Redemption
A Young Athlete's Redemption
When the tall, piper-cleaner thin baseball player showed up, I didn't think he'd last long. I was wrong.
Is Your Coach Giving You What You Need?
Is Your Coach Giving You What You Need?
There are a lot of coaches to choose from and they all think they're the best. What criteria should you use to judge them?
The JL Letters — Passages 3 and 4
The JL Letters — Passages 3 and 4
Every relationship has its highs and lows. You can't stay on the honeymoon forever.
The JL Letters — Passages 1 and 2
The JL Letters — Passages 1 and 2
Things are getting hot between Dave and JL. What's behind this growing bond?
So You Made Weight, Now What?
So You Made Weight, Now What?
You've put 8-16 weeks of hard work into your meet prep. Why ruin it 24 hours before the competition?
The Education of a Powerlifter
The Education of a Powerlifter
This is one of the best and most popular articles to ever be posted on the site. After you read this you will understand what it means to Live, Learn and Pass On.
How To Train Around Old
How To Train Around Old
Please don't believe the clichés that age is only a number or you're only as old as you feel. If it were only a state of mind, we all could stay 21 forever.
When IT Hits The Fan: The Stress Response
When IT Hits The Fan: The Stress Response
There will be times that your personal life overwhelms you. Getting through these rocky times will never be easy, but there are ways to ensure you make it out alive.
Matt Smith’s PR Westside Program
Matt Smith’s PR Westside Program
Out of 16 years at Westside, this is the program I used for my PR 1160 squat and 2673 total.
How To Develop Strength in Untrained Children
How To Develop Strength in Untrained Children
The two most important things when working with kids: keep them interested and show them how far they can go with proper training protocols.
WATCH: CNS Burnout in the Gym
WATCH: CNS Burnout in the Gym
With all the energy Clint spends on being a chaotic animal in the weightroom, is he vulnerable to central nervous shutdown?
WATCH: Into The Void
WATCH: Into The Void
This is pain that you crave, because the load you've been carrying all your life is now resting on your back — and you have the power to smash it.
So Many Stupid Reps — Just for Bodybuilders?
So Many Stupid Reps — Just for Bodybuilders?
Julia, in conjunction with Alexander Cortes and Scott Paltos, discusses how training like a bodybuilder and adding in higher reps might help powerlifters with the big three lifts.
Reviewing the Ript 3 Phase Skin Reinforcement System for Torn Calluses
Reviewing the Ript 3 Phase Skin Reinforcement System for Torn Calluses
A torn callus may not be a long-term injury that requires a rehab protocol, but if it happens close to a meet, you need to be ready. Here's how I recovered after tearing my hand open at the S4 Compound.
12-Week Conjugate Program for Raw Powerlifting
12-Week Conjugate Program for Raw Powerlifting
This training routine addresses all the needs and weak points of raw lifters through repetition, max, and dynamic effort work.
How I Train for a Meet, Month Two
How I Train for a Meet, Month Two
The month of raw training has ended. Now it's time to learn your gear and hit big doubles.
Musings from the Coach's Desk
Musings from the Coach's Desk
Lessons from the gym transferred to life.

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