Welcome to Iron Fitness Singapore Conjugate Training System Method is all about. Conjugate means “to couple”. With strength training or powerlifting training athletes?are in the process of trying to combine many methods of training for the development of many different abilities. Not all these methods need the same amount of recovery or change of movement. Using powerlifting as an example you will see what I mean.
Because of the SPP of the sport it is best to keep the movements the same. These include the dead lift, bench press and squat. Since the movement stays the same the loading patterns need to change. This is where you see all the different dynamic training cycles. We have two manuals detailing these for the squat, dead lift and bench press. Using many different cycles is very important for constant progress.
- Average Cycle Length – 3-4 weeks
- De-load – after one or two cycles
Max Effort Work
Because of the increased intensity (the load) needed to use this method? for powerlifting training the cycles are more limited. The GPP and experience of the lifter also limits the number of weeks one can use the same movement. The point is this movement may need to change every one to three weeks. There are several articles addressing the max effort work available at EFS.
- Average Cycle Length – 1-3 weeks
- De-load – every 3 to 6 weeks
Supplemental Work “Main”
These are the main movements you use to drive your lifts. These are different for everyone but could include 4 board presses, GHR, Shoulder Presses and so on. These will be the movement that you feel and know have a direct relationship with your three main lifts. It is very important to train the hell out of these movements so longer cycles can and should be used with higher rep ranges. These movements might cycle for 8-12 weeks.?Remember that these are movements that you know can directly influence your main lifts.?Choose these wisely!
Most lifters will keep these main movements in during the entire meet training phase. The key is to change the load, sets and reps in a direct attempt to make these lifts as strong as you can.
- Average Cycle Length – 5-8 weeks
- De-load – every 8 to 10 weeks
Supplemental “Hypertrophy” Work
These are the movements and methods that are used to build mass (if needed). These can change every session and to tear the body down as much as you can. This work should not be part of a pre contest phase. Recovery is more important than mass at this time.
- Average Cycle Length ? N/A
- De-load – every 6-8 weeks
Accessory Work “Prehab”?
This is the crap you have to do to keep from getting beat up. This could be external rotator work, lower back work and so on. Usually higher reps are used with lower intensities so movement change does not have to happen that often.?These should not be too taxing. Remember that these movements are for pre-hab and are not supplemental work.?So you don?t have to have the same kind of RPE for these movements as you would for your max effort, dynamic or supplemental work.
- Average Cycle Length – 8-12 weeks
- De-load – every 8-12 weeks
If needed, these movements will not change.?But always be learning new ones if need be.
- Average Cycle Length ? N/A
- De-load ? N/A
As you can see everything changes at its own rate but you also need to look at the interrelationships that are going on to determine what changes may need to take place. I ripped this off the top of my head and with my two kids tearing into everything so take the numbers for what they are (estimates). They will be different for everyone because we all have different recovery needs and training backgrounds depending on their powerlifting training experience.
Some abilities may be de-loaded while others are being pounded. This should be the way most of the year goes. Before a meet or when worn down a full-blown de-load should take place. A full-blown de-load will involve de-loading all abilities.
This process will change based upon what sport you are involved in because of different types of skill based training.