RPE training is great at helping you learn about your body on a daily level and what you can and cannot handle. Plus, you don’t have to worry about percentages, which is a bonus if you’re a powerlifter who isn’t all about doing extra math.
It’s hard to argue that triphasic training produces results. But what happens when you combine triphasic and conjugate training methods? I decided to find out with an experiment and apply it to my squat. The result: I added more than 50 pounds to my squat in 4 months.
I love and hate programming. When I’m doing research and reading stuff, my brain goes a million miles per hour. Of course, everything I read seems like the greatest idea ever, so I have to dial it down, but I’ve gotten better at it over the years, and it shows.
Dave’s going to go over more simple conjugate method and answer more questions, so be sure to have your questions ready and are tuned in to listen closely.
You’re at the point where you have nothing left, but you still keep going because you see yourself at the end of this crazy 20-plus-week diet complete with one month of self-induced torture, a week full of waterboarding, starvation, and a pissy temper. Welcome to peak week.
I think that sometimes-spontaneous people, those that fly by the seat of their pants, are better off than those who plan everything. It is my considered opinion that those who can alter or adopt a new one in the face of adversity or changed circumstances are the ones who succeed in anything.
I’m no wizard when it comes to baseball, but I’m about to blow your mind: My team lifts heavy, keeps volume down on max effort work, does a lot of speed work, and I don’t condition the strength out of them.
As with all great articles and ideas, this one was inspired… by a controversial tweet. Rather than rail against the idea that newbies shouldn’t use the French Contrast Method, I argue that this training method actually may be suitable for beginners in some situations.
I am seeing that the specific injuries that are inherent in rugby need a modified program that’s not using traditional training equipment to get results, so here are 7 of my non-traditional tools of the trade.
Oh, lordy, are you over 40? Sure, you might not feel like 40 most of the time (or all of the time), but you need to remember you’re not a 20-something anymore, so you can’t be training like one, either. Back to the question in the title… Yes.
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.
If it is not important to incorporate recovery modalities, why on earth am I doing an article on my top five ways to improve recovery? Because they don’t work, but these 5 simple things you can dial in and focus on will work.
A self-made millionaire once told me that we all have great ideas; it’s just that 99% of people don’t act on them. Those words came to mind this summer when I took the largest step I’ve ever taken out of my comfort zone…
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.
In conjugate, accessory work plays a huge role, even if it isn’t one that gets the attention. Accessory work is going to help fill your gaps and prevent you from developing new ones.
When starting a high school strength and conditioning program, be sure to implement rules early on and communicate clearly… and those are only a handful of things to get your program off the ground running.
As I said in Part 1, conjugate is one of, if not, the most effective training systems when it is executed properly. Moving a light weight fast isn’t enough to make the dynamic effort method work. Moving a light weight fast with intention is.
Try to keep an open mind when trying a new, proactive approach to anything, even if it doesn’t quite feel right at first — whether it be your job, social media, or a new program. Just because it doesn’t feel good right away doesn’t mean it won’t later on.
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.
Remember Cody, my client I talked about in my last article about benching? He absolutely destroyed at the Iron City Open and got a 10-pound deadlift PR total. The secret to his success? It’s in this program… because it IS this program.
I am currently working as a consultant for a pro rugby team, and I was asked about the type of player I would require moving into a pro team. Fair warning: What I wrote here may be considered heretical in the strength and conditioning world…
Plyometric work is easy to teach, and depending on the variation you choose, easy to recover from. It doesn’t need a huge investment of time from both a learning curve and application perspective. Its inclusion is a no-brainer!
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.
A few weeks ago I blogged about how I was mistakenly looking for a one-size-fits-all approach to dealing with my injuries, and my circumstances are different. But with the help of four friends (and my wife), we came up with a BAMF program. Here it is.
Most strongman competitors I work with don’t have a strongman gym nearby — but they do have a commercial gym. This 4-week program will help just about anyone in that all-too-common situation.
Someone once told me when it came to programming, their objective was to be able to get as much bang for your buck as possible. That stuck with me, so I ensure my programs are of good quality and don’t last more than 45 minutes.
People have asked me to write about how I train. I haven’t done it because I figured you guys thought it’d be boring… until now. Here’s a look at my training and the process behind it.
These off-season lane options are meant to keep them in the ballpark of being in game shape without beating the crap out of them. They don’t have to be ready all the time; just ready to get ready. If you think they are not sport-specific enough or intense enough, that’s why.
One elitefts article is changing my life, and it was a completely unexpected article! Thanks to Matt Ladewski’s “4 Non-Training Podcasts you Should Listen To,” I’m a third of the way done with a 75-day challenge. It’s taught me a lot about myself and my habits, both good and bad.
Believe it or not, Cailer Woolam gets a lot of questions about why he’s not gaining weight to break more records. But at age 24, he’s got plenty of time and work ahead of him.
If you understand the conjugate method, can devote 4 to 5 hours of training per week, not competing in sports but is trying to look and feel better, boy, have I got the perfect program for you!
For the first time in our head coach’s time at Indiana State, the entire roster passed their fitness test before the start of the spring season — and did zero conditioning outside of morning practice sessions. Thank you, conjugate method!
When a Union Fitness client approached me for training, I was foaming at the mouth. He had experience in powerlifting and wanted a conjugate training approach. With this program, he added 10 pounds to his bench! You might as well give it a try.
You must slow down to truly get a feel for the mind-muscle connection. I know some of you who do slow-motion reps or time under tension think you do not need to slow down. Well, then, this article is ESPECIALLY for you!
Tired of the same old training program? Want a break from your normal training specificity? Why not mix things up with this program? All you’ll need is a barbell, plates, a bike, a box for squatting, and a bench.
You have to learn that 2 weeks before the competition, you aren’t going to get stronger. All you can really do is screw things up. Don’t lift 1RMs; instead, deload or train with lighter weights. You want to peak at the competition, not in training.
In The Iron Life Podcast #7, Chris Tutela talks with world-renowned strength and conditioning coach Joe DeFranco about success, programming, things trainers should never do, and more.
The thing to keep in mind as you read the remainder of this program is that I’m describing a method of training — not a set-in-stone program. It’s up to you to apply the method to your particular context: your body, your goals, and your life situation.
To call this program hard is an understatement. The volume is high, the work is heavy, and you’ll want to quit. But I can promise you, your back will never be thicker and your PRs will become something of the past.
I’ve said this more than once, and I’ll say it again: if you want to better serve your box clients, you need to program for the general population. Here are a couple of things you can ditch doing and what you should be doing instead.
This life we live is comprised of sheep, and it is also comprised of shepherds. Followers or leaders. The flock goes where it is directed. Shepherds set the course for the journey. Are you part of the flock? Or are you a shepherd? Are you a serious powerlifter or not?
There is so much information about nutrition that it can be overwhelming. Rather than getting caught in that swamp, I suggest you stop reading and start dieting with some basic knowledge. I’ll provide the info, but you’ll have to do the rest.
I’m not suggesting that you destroy yourself. What I am saying is that a lot of new trainers are coming out of school with information about corrective exercises but zero practical experience of knowing how to push people in the gym.
Ask yourself: “Is my training program based on me being strongest at every session?” If your answer is an honest yes, you might need to reconsider your program. Here’s how you can improve it.
I’ve trained around 10 women during their pregnancies, and my keys to success have been keeping open communication and making sure I’m setting a good movement and pace with my clients.
A few years ago, I attempted to bring 4 strength sports together into a training plan for rugby. This time, I want to delve deeper into the framework that makes up the programming of these sports and how we can program them into a usable athletic development plan.
You won’t ever find my old programs on a typed-out card. Why? Because I don’t run the same program each year. I meet my kids where they’re at, which is why this program isn’t a program. It’s an outline.
In this episode of Table Talk Podcast, Dave Tate, Joe Sullivan, and Janis Finkelman talk about a variety of powerlifting topics and answer questions, both bizarre and mundane, and more.
Try out this very effective program for hypertrophy that’s ideal for beginners and intermediates alike. All you’ve got to do is train four days per week using this three-day split: push, pull, and legs.
If your client cannot pull a sled or carry two heavy kettlebells without having to rest excessively between sets, you need to implement GPP to build your clients’ foundations. But you need to implement it the right way.
Training is like traveling; you have to map out the route you want to take in the timeframe you have. For training, planning your mesocycle is a good place to start that journey — you have to understand the basic principle of progressive overload and take your maximum ability to recover into consideration.
Programming for a death medley event can be tricky. Many people make the mistake of going too heavy right away with maybe one top set — a recipe for disaster. Instead, try out my recipe for a successful death medley.
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.
One of the simplest ways for a personal trainer to make more money is to train two clients at once. It’s also the fastest way to scale your income without adding additional time to your schedule. Welcome to the world of 2:1 training.
Consider how your clients are responding to stress and the demands of your program and what we need to consider to devise a better plan. That’s how we’ll improve this sport.
Plan, execute, evaluate, readjust, and repeat. Those are the steps I take when developing a program for a client — and coincidentally, the same ones I cover in this article.
Unless you just have some crazy genetics or happen to be the perfect person for a strength program, the majority of these programs are not a valid long-term plan. But don’t throw out the baby with the bathwater…
This program was based on a study that burned 450% more calories post-workout than a traditional workout. Are you ready to feel the burn?
