Conjugate Periodization, with Matt Wenning | NSCA.com

thank you very much today's talk is conjugate periodization and how it can affect some of your training protocols and for football and different types of sports this is a picture of me squatting that 1196 pounds in 2011 at the UPA Nationals there's a lot of significance to this picture everybody's a crowd it's powerlifting or whatever but I've been able to get to that level without having any significant injuries which is very rare which means that one my training has to be perfect - I have to listen to my body 3 I have to understand all methods that are available to me in order to make progress when my body wants to halt so if you think about it not a lot of people ever get to this level of anything and when you get up to this point they're like she was like she was saying me squatting 900 when I was 24 it took me almost another 10 years to put on another 200 and some odd pounds so it often takes a lot of diligence and a lot of practice and a lot of patience to be able to do those types of things and get up to that type of level without any injury the only real way I've seen that to be done for that length of time and be at a world-class level for 10 plus years in an American national level for almost 20 years the conjugate system is the only system I've seen to be able to do it now we'll get into today a little bit about how do you apply this to all different types of people because I was in the same boat that some of you might be in well that works for power the thing the Soviets that found out at work for Olympic lifting but does it work for football does it work for swimming well I'm here to tell you that it does because I set off with the same questions in mind when I was starting to Train athletes at Ball State and doing internships at various performance centers and universities where I was allowed to kind of experiment a little bit and then have my own Performance Centre which is really nice because most of us get caught in a situation where we work for a car jury work for you know a different coaching system and we have limitations as to what we can practice due to time constraints or you know different coaches philosophies I don't have that so when I go and work with the Rangers I sat down and tell them straight up this is how I'm gonna do things if you don't like you need to hire somebody else which gets stressful at times and it makes you think well you know I'm either gonna get this job or I'm not but I don't want to set myself in a position where I can't stand up here today and say that this system has worked for multiple populations so we've done it with army I've done it with my NFL guys when they come in the offseason when they're getting ready for pro days whatever it may be fifty five-year-old firemen the key is not the system as much as where you start so education this brief overview bachelor science and oh three and exercise fizz dr. Kramer and Craig and Pearson Craig and Pearson I believe are still there dr. Newton was there guiding me into my master's program at Sports biomechanics we were able to do a lot of cool things back there because they knew I had a lot of applied knowledge because at the college level I was already a very good lifter I had the American record in the squat at 775 but I used a lot of different kind of training modalities had chains and bands and stuff like that that we were playing with that I was bringing back from West Side barbell Columbus Ohio I would drive Friday I would get done working with my athletes at Ball State whether it be football or swimming or soccer and then my own endeavors would send me to Columbus Ohio which was a two and a half hour drive and I would work out at Westside barbell with a lot of the strongest guys in the world at that time I was squat with them in the Friday afternoons and then I would get up in the morning bench press with them and drive home and be ready for the next work day so that was the core of my training for gosh almost like seven or eight years but we were able to come back and I would tell dr. Newton all these cool things that we were using you know his chains and bands of weird bars and all these different things and I was like it's really making me stronger he's like well there's got to be a reason for it we need to study this stuff so before he left to go back to Edith Cowan University we were able to play around with that and then downstairs with dr. trap me and dr. Hostel which if anybody's in here was went to school every book you've ever picked ups had castles naming us somewhere I was able to watch a lot of their single cell muscle physiology that they were doing with NASA and help him kind of figure out how to train in space and I was the only a grad student at the time so I didn't get you know that much experimentation with it but it really opened up my mind so I want to thank the NSC a-and those people for doing that kind of stuff so this is my power off from background to kind of went over that so I won't really stick on it too much but like I said to be able to do those types of things for this long most people can do one of these things at one point of their life if they're genetically gifted and then they're gonna have to step away from injuries but somehow I've been able to stay away from the injuries and a lot of its this system and I give it a lot of praise and a lot of a lot of publicity because I believe that it works that well as long as you know what you're doing so with those things in mind I was able to start the back that Ranger insignia didn't come up too good on the background but this was my first endeavor at applying the conjugate system with a mass population so in 2007 I get a call from one of the one of the Colonel's asking me if I would come down and show the Rangers battalion which was about 750 guys how to utilize some different weight training these guys were they didn't feel we're very strong and they wanted me to help them out with it so I was like well this is this is gonna be new to me I have a good idea of how to apply this conjugate system to power the thing let's see if I can apply it to soldiers so I get there we started to notice that one of their major limitations was their maximal strength was super low so if you've ever been around SF guys I promise you that most of the time you're gonna be more impressed with how far they can run than how much they can lift well with the equipment that they carry now and the type of urban warfare that they have to do basically being able to run ten miles does very little they'd rather be able to sprint for 40 to 100 yards recover a quick and come back with that being said their power output had to come up significantly to do that the other thing that we saw was that there was a high injury rate and it came or from different things rather than just getting shot at so for a lot of you guys don't have a lot of military experience most of the guys are getting hurt due to jumping out of planes coming off equipment at a dead sprint and then tearing up their backs well we started to see this correlation with they don't have any lower back muscles so that's why we're having all these problems so we were able to apply the same kind of thought process which is what we're gonna drill into your head today of that you need to find your weak points you need to train those and that's what makes you better we were able to lower the injury rate significantly down at third battalion for that so the next step was it worked for you know 700 plus Special Forces guys so I get a call from the same group of people that are now in charge of Fort Carson Colorado and they're asking me to implement a mountain athlete warrior program to fourth Brigade which was sixty four hundred and some-odd guys now we had a major issue the only way we could attack that was to teach and address the officers that were in charge of PT teach them the optimal ways to Train utilizing a conjugate style program for not only the weight training but also the cardiovascular conditioning and binding able to do that we were able to develop portable facilities and conditioning over entire prog aid same thing happened strength went through the roof injury rates went down performance gains went up obviously there was no negatives to that which was a good thing so the next step to applying these methods was okay it works for guys that are between 18 and 25 you know I mean that's you can you can do a not a great program and maybe get not as good a results but you can get good results from people that aren't that strong and they're in their prime but what can you do with guys they're between 40 and 55 never really had any weightlifting experience not really good athletes well I started applying the same principles I'm gonna show you today and we we decreased their injury by 70% in three years we got almost all the dept off hypertension medications and we had to work around a lot of chronic and acute musculoskeletal issues I mean you got guys that blew their shoulders out 15 years ago probably shouldn't be in the fire service but they're still there because of the way the system set up and we have to train around those types of things so obviously we had different agent experience almost from 22 to 60 and albeit same results guys got way better so anytime I sit down especially as a coach or train you know an individual or train the entire Brigade or whatever it may be or even my own training these are the two things that I set right in front of me before I go and write my program okay and I don't want to bore you by reading it but I'm going to anyway because it needs to be drilled in your head constant use of one training method causes it to become habitual and yields a lesser training effect so if you think about that for a second what does that really mean that means if you got a system that you've been using for 20 years and you do the same thing over and over again every offseason by the time the guys are you know sophomores and juniors that system is not nearly as good as it was when they first got introduced to it the same thing with my training if you guys came in and lifted with me for a month you would notice that I didn't do any of the same things for that entire month I might have done the same muscle groups but the exercise has changed the volume change the intensities changed the angles of different things changed basically it has to change okay if we read the second one training is efficient if the highest level of physical result is achieved with the least expense of time and energy this is another thing we get totally screwed up especially in the Western world if it takes me five reps to get better why the hell am I gonna do ten you have to think about those things okay so especially as football coach or whatever your sport may be weight training is an accessory to your sport it's not the sport like it is me so why is it that I see volume you know parameters higher than what I do in a workout for a guy that plays football it doesn't make any sense you got what I'm saying I mean it's pretty simple if you think about it we have to be able to get the highest level of performance gain with the least of expense of time and energy so that means if I'm in doing a bodybuilding workout and I've done 20,000 pounds of work and not one pound of thats helped me to play football it's kind of a useless workout okay so everything has to have a directive and it has to have a little bit of this thought pattern okay and this is what the conjugate system kind of does it pretty much starts to put these two things together and if you're smart and you know your population and your limitations you're able to apply these this method and follow these two things so what is conjugate periodization well it's a lot of different things we have energy systems that create obviously energy for us we have statistical data that's kind of telling us where we're weak we're we're strong you know what are the things we need to work on film data any of those things we have a small chart at the bottom which is the first initial trying to design or create intensity and volume protocols for Olympic weightlifting by ASP elephants so we have volume control if we look at the bottom left we have muscle mass which is obviously a major component to strength speed power and then at the top we have time constraints you know they're for training for football sometimes it's not always a good idea to run a mile to get better at a system that's done in five to six seconds okay so this is the definition the model of training in which multiple methods are used in an educated fashion to elicit great results in many abilities both in general and specific and I want to really put a note and an emphasis on general okay we've gotten so crazy about specific training for football and specific training for this what about specific training for just for the athlete if a kid has no lower back I don't care what sport he plays he's gonna have to be balanced and eventually his limitation to whatever sport or activity that he's doing is gonna come down to the balance of his strengths and weaknesses okay so it was first designed by the Soviet Union probably one of the first guys that I know of and there's probably better historians to me verkhoshansky was one of the first guys to ever play with this type of stuff I don't exactly remember how he came about it I think they got snowed out he was a track coach in the 50s and that maybe the late 40s and he couldn't run his guys because they the facility wouldn't allow it I guess they had a really bad winner of that year or whatever so he had him doing a lot of jumping and bounding and weightlifting and all this kind of stuff and when he came back in the spring he noticed that all the runners got faster versus the year before when all they did was run they only got minimally better but when they did a bunch of drastic different stuff they got better so he started playing around with that quite a bit in the late 40s and 50s then they ended up mastering it sometime in the 80s so how was and why the system utilized and discover well it follows biological rules which will go over training guidelines that were discovered in controlled training groups over many years this is why when somebody asked me about the new study I've seen and this and that I read it and I take it in with a you know with an open an open mind but the reality is all the stuff that we study we don't have 10,000 athletes to study we can't control when they eat we can't control when they sleep we can't control when they go to party and get bombed all those things I'm sure everybody's dealt with in this room that makes our job frustrating because if our job lies on the line of performance gain to keep our job and we can't control the athlete and everything that they do it makes it frustrating okay so when I read and I go look for information I'm always looking at my Soviet texts because they have the control like that from those time periods by meaning their studies are very valid and they're very usable because they really found the true limitations they didn't just say well and I did an eight-week program with an eighth grader and he got so much better I'm gonna use this for everybody right well they did it with 10,000 athletes and broke hundreds of world records that makes a little bit more sense to me so what they started to notice with normal training was that as more exercises and methods were introduced strength increased by allowing volume and intensity to stay higher so if I flip flop the exercises around I do new stuff all the time my body doesn't burn out nearly as quick as what that's saying okay the system first started with six different exercises four Olympic lifting had the clean-and-jerk the snatch and the overhead squat in the front squat and the back squat let's just say that for an example by the time they were done playing around with all the exercises they had 60 60 variations the two lifts that's a lot but what they noticed was that the volume could stay way higher and they could train way harder for way longer guys got less injured less burnout and they could break more Road records and lasted longer sounds like a pretty advantageous thing to me this allowed much heavier loading over much longer periods of time therefore stronger okay so Vasiliy alekseyev the Dynamo club where the true pioneers of that method along with all the professors that work with it and from the sixties the 80s alexia broke 80 world records by himself alone by utilizing this type of system so if that's not proof enough for you I don't know what is so how does it work well we switch exercises and abilities regularly okay so if you think about your programs are you doing this enough allows overtraining to be avoided because you're switching the mode of training makes training the training effect more transferable to sports because you're getting stronger and more powerful stronger and more powerful in different conditions okay does a back squat really have a ton of transfer to the football field in general yes and no okay but if that guy is strong with a safety bar a straight bar a box squat you know a no box squat a deep squat bands chains wide stance narrow stance if he's good at all of that 40 you know 25 to 40 different squat variations I guarantee it'll transfer over the field because he's mastered 40 different environments okay it's a little bit longer to make the progress sometimes but it transfers farther okay training with optimal volume and intensities that's something that we all still have to work on even me allows the body to gain constantly rather than over train sometimes we do too much volume sometimes we don't do enough sometimes our intensity parameters aren't correct we're not going heavy enough or we're not doing speed work correctly makes workouts optimal and time and energy output to save for other developments so obviously we want to get our weight training as as efficient as we possibly can because weight training is only a portion of their abilities that they need to play their sport so if I'm beating the crap out of them in the gym with doing 10 sets of 10 on squats and then they got to go to football practice that probably wasn't a good workout regardless of how you look at it makes sense so where are some training guidelines well obviously here we got a lot of different situations the top right we have you know urban warfare which might require a lot of anaerobic power there probably carrying anywhere from thirty to seventy pounds of extra gear the top left we have an Olympic lifter time parameter on that's not really that important they're not gonna strain on that weight all that long but balance coordination and all those things are gonna be a very very high power output it's gonna be very high but for a very short period of time we got Lance Armstrong at the bottom right swinging a 70 pound kettlebell the last time I looked that up I think he could do it for like 15 minutes straight the last time I tried it with my best ranger the highest we got was 13 and a half minutes and he was their best runner and also their strongest guy but it's amazing to me we got Lance Armstrong swinging kettlebells and he rides a bicycle I mean yeah it kind of uses the same muscles but for some of us that's kind of a why would he do that why wouldn't he just ride his bike maybe he can't get any better riding his bike all the time maybe he's got to use something else bottomleft football player running with a with a 50 pound weight vest upstairs okay so we've got all these different kind of training things and they have to follow guidelines in order for us to make progress in the right areas so guideline one biological rules of conjugate system or a periodization manipulates you guys need to memorize these laws and you need to utilize them in your training just like all the best in the world do okay it doesn't matter what sport it is the first one is law of accommodation okay and what does it say basically that if we do the same thing after a while it's not gonna work anymore so that's why I switched my workouts weekly now I've done this before where I've taken in guys that are very novice and I can get the same workout to work for about two to three weeks and then it falls off but highly advanced guys football players and this kind of stuff one week that mastered the workout you whether it be the order or the exercise or whatever it is if I change that all the time then we're in good ok loss specificity though is the catch-22 to that law if it's not specific enough to what you're trying to do then the transfer is going to be minimal so what would be a good example of that would be you're not going to take Michael Phelps one of the best swimmers to ever live and having go beat Lance Armstrong in a twenty mile bike race even though they're both highly conditioned and they can both do things for long periods of time swimming is not spitting it specific enough to bicycling for it to transfer at a high level so he always have to think about transfer too so with those two laws you kind of have a double-edged sword there you have to kind of find the middle ground you gotta do things different enough to keep changing and getting better but specific enough to where you see the result in the sport in which you're trying to attain the result so training tips so what else do we need to know well we need to know that everything is based upon weak links okay so when I go in and I'm gonna do a lower body workout and I'm gonna get ready for the next world record then I'm gonna break I'm gonna do a big analyzation of my body and what's strong and what's weak he usually always comes back down I need more hamstrings or more lower back not more quadriceps okay so you always train your weakest point in order to create less injury which is why we have our job sometimes and we also increase performance a lot faster if we do train our weak links okay so it's kind of a kind of a hitting two birds with one stone there if you're training your weak spots your mechanics on everything will get better because if you're running at high velocity and you don't have any lower back muscles I guarantee you're running like you don't have any lower back muscles that's how the body works people talk to me about what do you think about posture analysis that's really easy I put them under a maximal effort squat with three of my experienced spotters and I watch them fail and wherever they fail tells me where they're strong and where they're weak because when I put somebody into an instinctive state ie maximal effort squatting guess what they're gonna do they're gonna do whatever it takes their body is gonna round over if they don't have up you know upper or lower back muscles their knees are gonna shoot forward if they can't use their hips well I guarantee they're doing the same thing when they're running how do I know that I know that from training 750 Rangers which were some of the best athletes of the army okay you also need a recovery recover time and training intensities so you can't train those muscles too often so if I go in and do a really heavy squat cycle I gotta wait 72 hours to do speed work that's just the way it is everybody's like well what about potentiation and what about this it doesn't matter why because I've seen that work for 25 years with the best guys in the world if you're gonna do something super heavy you got to wait 72 hours to do something super fast okay proper preparation for increase in volume and intensity this is the most important factor of all this GPP how many people will know what that is it raise your hand okay how many people think about that every time they write their workout and make sure that it's in their plan the entire year lot less hands that time right GPP is the real key and it's also the Western models of trainings crutch to getting better we don't have the base of the pyramid in order to make the peak so if I don't have a good base of GPP I sure as hell of not making any SPP which is what specialized physical preparedness right so it sounds crazy but I have to be in good shape to square 1196 pounds just like a football player has to be in an exceptional shape to give a hundred percent of his power recover it in 30 seconds and do it all over again okay how long does that take ten years of 10,000 hours if you want a good GPP base you ought to start your kids off at four to six years old and they better be at the highest level of GPP by fifteen or sixteen then you can get them strong in reality if I had the best way to do it I think that's another reason why so a union is so much more advanced than we are especially like Olympic lifting is because the kids already have the basics down by the time they're 13 now all you gotta do is get strong whereas we're teaching the basics when they're 1617 kind of missed that window so sometimes the worst thing you can do for a football player at five years old is go out and put him in pads maybe he just needs to be flexible maybe it needs to be in gymnastics type shape before he learns football weak link training so this theory states and athletes limitation will always be dictated by their weaknesses so these are three things that I've seen as major weak points for all athletes all soldiers doesn't matter who they are low back nobody has a strong enough lower back not in here nobody has strong enough hamstrings ever okay top sprinters in the forum books that I've seen you want to try to have a one-to-one quadricep to hamstring ratio I guarantee you can leg extension more than you can leg curl I can guarantee it but you want to get that as close to one to one as possible not only does it save your lower back and help it develop as it should it protects your knees as well in general physical preparedness you know everybody wants to get big and strong and then everybody forgets that you need to be fit I fell under the same crutch in my 20s I don't need to go walk on the treadmill I just need to do another heavy squat set well I mean when I got 27 28 and I had to get real strong that was my Achilles Hill was I wasn't in shape enough to recover from the workouts so volume and intensity control started that comes up dark it's just basically an example the pre open chart is not something that we followed directly but it's a great tool and it's a great starting point to start understanding volume so if you look at these percentages which are really hard to see I hope you can see them in your book a little better the the first column is your percentages the second column is how many reps this is this is the how many reps and then you have percentages okay and then how many per workout if you look at that that doesn't look like that much volume so if you're doing like 3 sets of 10 on squats you've kind of already peaked the volume in which you need to be training depending on the intensity but I want you what I'm getting at is if this is what the top level Olympic lifters do and follow and they have to recover from that how the hell is a football guy recovering from doing these massive volume sets and then they got to go run the only people ever doesn't have to go run so maybe you might be training too heavy to see optimal results so hopefully you can see that in your book a little better it's just it's just a guide to kind of see that they were trying to figure out volume parameters in the 70s so I hope everybody understands and realizes that no matter what you do in weights they fall under three methods to try with resistance okay we have the maximal effort method the dynamic effort method and the repetition effort method is everybody cool with that how many people have that's your ski science practice strength training book oh goodness well if you don't have that book go get it because that's how you train okay regardless of what everybody else is selling science practices strength training has got pretty much all the things laid out that you need to know it's how hard to understand a little bit but it definitely has all this knowledge right in there from my experience with powerlifting Rangers firemen and NFL athletes these are some of the major volume parameters okay you have to do four lifts a month in lower body above 90% in order to gain maximum power output you have to do four times a month upper what does that break down to you got to do heavy heavy stuff every week okay dynamic effort method you got to do 90 to 120 reps per month and lower and upper of speed we'll get into these things I just want you guys to get an idea that their volume this is the amount of volume that you need to be doing to get strong in the right percentages and then the repetition effort method is kind of a question mark that depends on your fitness level so if I'm not in good enough shape to only do maybe you know imagine if I say okay guys we're gonna go over to the exhibit hall and we're all gonna maximum with squat how many of you are gonna have energy to go do 6 accessory exercises balls-to-the-wall how many half the half the room maybe a quarter of the room so you have to be pretty fit and be pretty immune to this kind of training in order to sustain a high workload at those kind of intensities okay but this is optimal level this is what your body should be able to withstand this is what I do every week and I feel like I don't even do anything anymore okay I mean that's after both nostrils are bleeding and everything's going crazy but I walk out 4 hours later I'm a little tired but it's no big deal but when I was 22 I was wrecked for two weeks I couldn't do four times a month lower maximal effort method it took me quite a few years to build that up but I also got to remember too that when I bring in Trevor Scott or a couple little guys that I got play for the Patriots and the Raider I come in and do this kind of training to them they recover from it immediately why they're just better athletes than I am and they're not quite as strong so the intensity level is not nearly as high if I go in and you tell me Matt you know you need to maximally strain I'm gonna grab the bar and I'm gonna blow something off the bone because my body doesn't have a shutoff valve but an athlete is not gonna be able to go up to maximum strain most of the time because they don't train in those intensities so with that being said it tends to be a little bit safer for them because they're gonna shut off due to neurological issues technique issues those types of things they're not truly gonna be able to strain maximally so the repetition effort method is developing all of your muscle mass but it's depending on your fitness level okay so we're gonna break this down so the maximal effort method if you look at the top left everybody seen this equation from there you know physics classes and their science classes but how many are really applying it it's pretty simple and it's almost a really simplistic maybe too simplistic of an idea but you get the idea force equals M times a so when we're doing maximal effort training we're working the M of the force equation so if it's one whole side of the force equation and it sounds like it needs to be pretty important in our training okay I know a lot of people in here are scared to max our guys every every week but I've done it for years and years and years and I'm still here still doing good okay so it's training with weights above 90% what's it important for muscular coordination that sounds important for sports both internally and externally can I control my body under a maximal strain can I control something else an external stimulus in strain brings about the greatest gains in strength so we're talking about wasting time doing sets of 8 and 10 well if maximal effort brings about the greatest gains of strength what's our weakness for most of our athletes strength raising maximal strength also helps an ability to strain that's important too most people don't know how to strain don't tell me that your athlete just delyth to 225 knows how to strain because it's not straining okay and negatives of the method it's got to use it properly you got to use the right exercises at the right time muscles must be used for must be used frequently but takes proper coaching and knowing when enough is enough that's why it's important for you guys to not only be teachers be doers ok nothing irks me more than somebody coming up to me looking like they have never lifted weights trying to tell me about something about lifting weights you know and that's just the meathead in me I learned that from being around the strongest guys in the world we used to get professors and all kinds of guys Mel SIF and those dudes come in to Westside and talk to us about well what do you think about this and that well why don't you try it and see if it works right and I and that's just being a meathead I've learned a lot from people that never lifted a weight I'm just saying in general it helps ok must be used frequently but it takes proper coaching and no one went enough s'en up so an athlete comes in is like mrs. you know mrs. a max effort benchpress a 300 let me try it again let me try it again no no you don't try it again because you missed it the first time the second time you try it your risk of injury goes up 50% I know most people how many people have let a guy try something after they've missed it everybody you can raise your hand it's okay all right probably not the smartest thing to do okay must be used no more than one time per week on a body segment upper or lower okay what does that mean if you do max f4 benchpress you don't come back three days later do max f4 an upper body again you got to do something for speed or volume or whatever it may be but some people go way to buck wild with this okay you only you only lift heavy on legs once a week and upper once a week so the dynamic effort method how we transfer mass on the fore side the equation into force by using the a part okay I got this a little bit bigger in the dynamic effort method page because this is what makes force go up it's great to be super strong you know I love squatting 1200 pounds but in reality the amount it transfers the sport is nothing unless I'm transfer unless I'm doing an acceleration training with dynamic effort method so you notice the percentage rate when we first figured this out in power thing Louie was real big on saying 50 to 60 I've realized by studying it myself that with most athletes that falls in the 30 to 55 range Jorge Halbert 12-time world record benchpress are one of my training partners since I was a kid and you can thank him for it regardless of what you heard he's the one that figured out how to train with vans and chains okay just by us screwing around the gym in the mid 90s so when we were doing this kind of stuff he played around with going down to 30% instead of using 50 and everybody in the training group either broke world records or smashed PRS by crazy amounts so what I was getting at is is that sometimes this percentage can be deceiving and be a little less than what you think it is because remember all we're trying to do is create force so if the percentage is too high and I can't move the bar fast enough my force production is low remember the key to our maximal strength increase is to be able to transfer that into force which has a time limit okay nobody cares if it takes 10 seconds to squat 700 pounds because the ball just left you know 5 seconds ago you know football play only lasts 5 seconds after that point it's over so helps in CNS coordination and perfection under another type of stressful condition which is speed ok very important is used in multiple sets and low reps why we want to transfer our speed over to something that takes five to seven seconds so all you football guys out there so if I do a max effort triple on benchpress it's gonna take about the same amount of time it takes to do a football play same thing if I do a speed set of squats and I do two reps right we want our strength to transfer to the exact mode in which we want which is being able to do something very explosive rest for a short period of time and do it all over again another hundred percent so we do the same thing in powerlifting which matches almost the same thing identically to football which is guess what five seconds we rest a little while we do it again so our speed training we do a max effort or a speed double on squats I rest 45 seconds and do it again and I do it for eight to ten sets that sounds like a football play or a football Drive right okay so the repetition effort method that we're all familiar with and we all use too much because we're scared we don't really understand the percentages of speed and we don't like Maxon because it's day dangerous right that's why I'm in a wheelchair up here and so it's been between five and 85% of a 1rm it's primarily used for hypertrophy and specific strength or endurance and weaker lagging muscle groups so glute/ham raises reverse hyper extensions different types of abdominal training things you do four sets of 45 seconds to a minute three sets of eight three sets of six that's repetition method okay so it can be used in every workout because it's got low CNS and it's all muscle and B cues from multi-joint lifts and failure sets and I put that in there very cautiously but primarily used for smaller muscle groups so what does that mean I don't use a repetition method for squats so on the upper well most the time I see triceps upper back and shoulders need to use primarily mostly repetition therefore methods this is like your accessory work lower which will be lower back hamstrings and glutes we got low glute activation in our athletes we got weak as hell hamstrings okay and we have no lower back so though it might those might be the areas in which you need to focus on instead of doing leg extensions okay must be utilized in many angles and exercises to combat overtraining and overuse injuries to increase transfer most people come to me and like man you know my elbows make killing me I've been training kind of like you're saying and I'm like what are you doing for triceps find you tricep extensions like you're saying right right what are you used for tricep because do I use the black rope when's the last time you use something reverse script oh I don't ever do that oh you got an overuse issue well that's because you're using the same angle all the time therefore you're gonna create tendinitis and all kinds of overuse issues make sense so you have to vary that all the time angles and different different types of handles all different types of things so methods when combined increase size strength and speed all together that sounds important okay so the conjugate system doesn't need to break things up into different areas of training a doable you know a phase of I build strength in this phase and I build power in this phase then I build size in this phase if you do it smart you can do it all together so develop the soldier or athlete in a full athletic manner developing strength when needed speed when required and hypertrophy were lagging so a weekly training layout would be maximal effort lifts two times per week one upper and one lower two times per week one upper and one lower of dynamic efforts for speed and then the repetition effort is done on all four of those days depending on weaknesses okay and it's done anywhere from the last 30 to 40 minutes of your training so you should be able to work up to a maximal effort squat in like 10 minutes 10 to 12 15 minutes and then the last 30 to 40 minutes you're doing all your accessory working your out volume intensity control continued six to eight maximal lifts per upper and six to eight lower per month we're working the M part of the force equation 90 to 120 dynamic effortless per month we're working the acceleration part of the force equation four to six accessory exercises per workout focusing solely on weak and laggy muscle groups only okay no fillers in there 72 hour rule this rule dictates that major muscle groups will have proper rests in order to achieve positive progress so a powerlifting split example would be lower we do legs Monday and Friday so Monday we go heavy Friday we do fast stuff upper Tuesday we we go heavy Saturday we do dynamic work after that we do our accessory stuff so guideline three general preparation so this is the key in order to train hard and effectively enough for progress in the present and in the future okay this is our key we seal in the Western training model which we already talked about there's a guy in the background that's oh man the guy is super super jacked in the world Strongest Man puja now ski okay probably one of the most general physical preparedness guys freaks I've ever seen in my life too specific too fast what's gonna happen we don't have a big enough base in the pyramid therefore the top of the pyramid is going to be wasted so a general physical preparedness training and a weak cycle I like to base my stuff on energy systems so I do a day where I have phosphates but explosive sprint training I have a day where I do stuff for glycolytic which would be like you know swing a kettlebell from the heaviest kettlebell you can for a whole minute and then I do stuff that's oxidative like walking on a treadmill miles-an-hour like 6% incline so we've hit every type of energy system in order to make sure that the fitness level is generalized enough and then we change that depending on what the sport is obviously the phosphate in the anaerobic abilities would be much more important for a sport like football but the oxidative property also allows us to recover so not one is more important than the other so tips from blending training and general preparation so when we train our Rangers I train them twice a day we do weights in the morning because we correct weaknesses with weights and we do cardiovascular in the afternoon and then we flip-flop energy systems and different modes and types of training so resistance training we do at 6:30 a.m. come back and do a specific or generalized endurance practice at 2:00 p.m. okay build in recovery and unloading every three to four weeks what does that mean that means that if you're trying to super compensate and create positive gains the body has to absorb the training and make it a positive progress okay so if you're not recovering from the workouts the workouts are not gonna make a positive progress all right this is something that I actually learned from a really good lifter down south and he would tell me probably one of the most muscular lifters I've ever seen and he would tell me that he would train as hard as he could for three weeks he would take a whole week down and let all that training absorb and he could start over the next week and be back to almost a hundred percent to knock it back down again but what if he did that and never took a break his body would eventually just shut off or get sick or get tired or get hurt so although conjugate training combats this by optimal volume and random modes recovery is still key if you're not recovering from what you're doing you might as well not do it because recovery is how you make positive progress so everybody seen this clover chart but it's kind of a simplified way to do it but if you always set that in front of you when you're thinking about your training it kind of keeps you grounded okay you're gonna have to knock your body down in order for it to build itself back up stronger but obviously we have too much too little and just right we're always looking for the gist right okay so too much too little training too little rest it does not achieve desired results so the complication is winning strength endurance agility speed work and sports tasks to blend all these in the workout takes experience time and practice and patience each person is individual and their needs abilities and assigned tasks so this is a review is a blend of multiple exercises and methods and energy systems and it file follows biological rules recovery times to optimize progress and is based on individual weaknesses I gave you a sample kind of idea of what we do with the with the army just to give you an idea at the highest level of how I broke everything down we actually got a couple of guys to win like best Ranger stuff with doing this exact layout so it's pretty uh it's pretty functional and then I left you guys some text that I think that would be very very beneficial that you have in your library and that you pick up and read if you haven't already read them before [Music]

Channel: NSCA

Views: 84,159

Rating: 4.9375 out of 5

Keywords: NSCA, National Strength and Conditioning Association, strength training, Matt Wenning, conjugate periodization

Id: kmH75hOQu6I

Length: 43min 10sec (2590 seconds)

Published: Tue Oct 03 2017