The easiest way to accelerate your progress in the gym is by having an effective training programme to follow. A training programme is also called periodisation; the planned variation in training variables, like intensity and volume, that help you reach your goal. There is no singular way to create a training programme, but over the years various periodisation methods have become popular, for example, the classic linear training programme, and the more complicated conjugate training method.

What is Conjugate Training?

The word conjugate is derived from the Latin word ‘con’, translating ‘together’. This is the basis of conjugate periodisation, which utilises frequent changes in exercise intensity and volume, to train multiple important physical qualities within the same training programme. This approach was heavily inspired by Soviet Union and Bulgarian training methods in the 1960’s-1980’s but popularised by Louie Simmons of Westside Barbell.

Similar to undulating/non-linear training, each week has a different training goal. However, the conjugate method is famous for its intensity. The intention is to create a huge stimulus and huge state of fatigue, followed by a huge decrease to utilise the proposed benefits of planned overreaching.

The conjugate method often utilises variable resistance/accommodating resistance methods. This is the use of things like Resistance Bands and weighted chains to modify the resistance profile of barbell lifts like the back squat.

Who Should Do Conjugate Training?

Given the high intensity, and planned overreaching involved in conjugate training, it is most appropriate for more experienced lifters. Reasons for this are twofold; firstly, beginners don’t need to be pushed as hard to make valuable progress and thus such intensity isn’t necessary, and secondly, the planned overreaching may present an increased injury risk for beginners, given the large acute spike in training intensity, relative to the chronic workload. Sports it is particularly suited to are Powerlifting, Olympic Weightlifting, and Strongman.

What is Linear Training?

Linear training is a simple form of week-to-week training. It is when volume and intensity are adjusted uniformly week to week. At the start of a training programme, volume starts high, and intensity starts low, and every week volume decreases, and intensity increases.

Who Should Do Linear Training?

The linear approach is a great way to programme for beginner lifters. Not only can you make steady changes week to week, which is more in keeping with the requirements of a newbie, but you can also easily see progress every week as the weight goes up. This can be incredibly motivating for someone new to the gym. A more experienced lifter may not need this short-term motivation to stay on track, which is another reason a coach may be happy to assign the conjugate method to advanced lifters, while not so much to newer lifters.

Whether you are new to the gym or have years of skin in the game, following a training programme is a practical and easy step to get closer to your goals and help you direct your efforts. While no method is exclusively suited to any population, those that are simpler, with more gradual increments and more instant gratification may be best for those just starting out. While methods like the Conjugate System, that take more effort from the athlete, are more suited to the elite.

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Tags: Exercise Type > Strength