Westside Barbell’s Conjugate Method x Strongman

In Strongman 202 we utilize Westside Barbell’s Conjugate Method to get the biggest bang for our buck. 

This system increases STRENGTH, SPEED, WORK CAPACITY, and METABOLIC CONDITIONING. 

We focus of three specific efforts: 

Maximal Effort: 

Main moves such as a Back Squat or Bench Press are successfully executed at 90% of a 1 Rep Max. Max Effort Upper and Max Effort Lower movements rotate weekly to allow the athlete to lift maximally and PR weekly. This design allows an opportunity for the athlete to produce the greatest amount of force regardless of their size. These max lifts unlock the doors for all strength gains!

Dynamic Effort:

Dynamic effort training is performed by lifting submaximal weights at maximal speed. To achieve this feat we add bands and chains to all Squat, Deadlift, and Pressing variations. This effort increases in weight weekly throughout a three cycle delivered in sets of 12×2 every 45 seconds. Speed is King! 

Repeated Effort: 

Think “Accessory Work” or “Bodybuilding”. The main goal is to increase muscle mass, improve body composition, and strengthen any weak spots. Lighter weight and more reps in this department. This is where the money is made….this programming is built into each training day throughout the week. This effort is helpful to both beginner and experienced athletes. 

I would argue that the Conjugate Method married with Strongman Conditioning creates the most rugged, resilient, and capable athletes in the gym hands down. 

Want to find out? We offer in person and remote programming.

Email: Meredith@deucegym.com