"Conjugate" is a term that is often misused and misunderstood.
In this article I'm going to explain exactly what it means AND and give you a key element that you can integrate into your own training.
What Is Conjugate
Conjugate, in it's most simple form, is the idea that you can train for multiple goals at the same time.
This exists in contrast to a training approach (often called "Linear" or "Western") where you train for a period of time focused on a particular goal, like strength, before transitioning your focus, say to power - or speed.
The most famous implementation of the Conjugate System comes from the legendary Westside Barbell. Because of this, the term Conjugate is often associated with powerlifting, or lifting with bands and chains. These things are part of the Westside Barbell approach to Conjugate training, but are not synonymous with the term itself.
A Conjugate approach can be taken towards any multi-faceted goal. The only requirement is that within the same program you're moving towards a minimum of two (2) "goals", or specific metrics you're aiming to improve.
As a final note on the true meaning of Conjugate, this does not mean that every workout needs to focus on multiple goals.
Within the Westside system there is a focus on strength, hypertrophy and explosive power - the three (3) things you need to break world records in powerlifting but these aren't trained within every workout. The Westside system consists of four (4) training days per week with the following performed with both an upper body and lower body focus:
Strength and Hypertrophy Explosive Power and Hypertrophy
It would still be Conjugate if these were all trained on separate days, trained each day or if any other combination of goals and/or workout structure were included within the program.
Key Element
The Conjugate approach requires significantly more thought and planning than a linear approach, or focusing on a single goal (metric). It is my personal belief that Conjugate is a superior training approach but regardless of whether or not you feel the same, there are lessons from "Conjugate thinking" that will benefit any style of programming.
As with anything you will find on my site, social media, interviews, podcasts, etc, the following idea is shared as exactly that: an idea. These are never prescriptions, but suggestions, for things I recommend considering if you want to increase the speed you're able to progress towards your goals.
Two Birds - One Stone
Because a Conjugate approach includes multiple goals it is essential to allocate sufficient work towards each, but this creates another concern. While planning your training you must ensure you're not exceeding the total amount of work you're able to recover from. This requires careful planning as well as consideration of which training stimulus will be most effective.
As you consider each of your goals you should search for overlap between them. For example, if you want to build larger, more muscular legs and also want to improve your 100m sprint time you might find that hamstring hypertrophy would serve both goals - and that by making this a priority you can progress towards both goals with the correct hamstring exercises in your program.
This is an intentionally simplistic explanation but is meant to demonstrate that by considering the combined needs of each of your goals you can find opportunities to make progress towards multiple goals with a single training stimulus. This type of thinking will serve you through inspiring a critical analysis of your needs as well as avoiding overtraining and limiting your progress.
"Conjugate" is a term that is often misused and misunderstood.
In this article I'm going to explain exactly what it means AND and give you a key element that you can integrate into your own training.
What Is Conjugate
Conjugate, in it's most simple form, is the idea that you can train for multiple goals at the same time.
This exists in contrast to a training approach (often called "Linear" or "Western") where you train for a period of time focused on a particular goal, like strength, before transitioning your focus, say to power - or speed.
The most famous implementation of the Conjugate System comes from the legendary Westside Barbell. Because of this, the term Conjugate is often associated with powerlifting, or lifting with bands and chains. These things are part of the Westside Barbell approach to Conjugate training, but are not synonymous with the term itself.
A Conjugate approach can be taken towards any multi-faceted goal. The only requirement is that within the same program you're moving towards a minimum of two (2) "goals", or specific metrics you're aiming to improve.
As a final note on the true meaning of Conjugate, this does not mean that every workout needs to focus on multiple goals.
Within the Westside system there is a focus on strength, hypertrophy and explosive power - the three (3) things you need to break world records in powerlifting but these aren't trained within every workout. The Westside system consists of four (4) training days per week with the following performed with both an upper body and lower body focus:
Strength and Hypertrophy Explosive Power and Hypertrophy
It would still be Conjugate if these were all trained on separate days, trained each day or if any other combination of goals and/or workout structure were included within the program.
Key Element
The Conjugate approach requires significantly more thought and planning than a linear approach, or focusing on a single goal (metric). It is my personal belief that Conjugate is a superior training approach but regardless of whether or not you feel the same, there are lessons from "Conjugate thinking" that will benefit any style of programming.
As with anything you will find on my site, social media, interviews, podcasts, etc, the following idea is shared as exactly that: an idea. These are never prescriptions, but suggestions, for things I recommend considering if you want to increase the speed you're able to progress towards your goals.
Two Birds - One Stone
Because a Conjugate approach includes multiple goals it is essential to allocate sufficient work towards each, but this creates another concern. While planning your training you must ensure you're not exceeding the total amount of work you're able to recover from. This requires careful planning as well as consideration of which training stimulus will be most effective.
As you consider each of your goals you should search for overlap between them. For example, if you want to build larger, more muscular legs and also want to improve your 100m sprint time you might find that hamstring hypertrophy would serve both goals - and that by making this a priority you can progress towards both goals with the correct hamstring exercises in your program.
This is an intentionally simplistic explanation but is meant to demonstrate that by considering the combined needs of each of your goals you can find opportunities to make progress towards multiple goals with a single training stimulus. This type of thinking will serve you through inspiring a critical analysis of your needs as well as avoiding overtraining and limiting your progress.