CONJUGATE METHOD - My new program explained (free strength program template)

Hey guys in this video I cover my new strength program template and how I will be utilizing Conjugate Method in my programming. Conjugate Method has been around for awhile and was formed by the Soviets, however Westside Barbell and Loui Simmons really exposed it to the powerlifting community and US. I have never used conjugate method before and this is a work in progress but I want to increase my strength, explosiveness, and overall performance. I'm really looking forward to seeing how the max effort and dynamic effort days work long term. I'm interested in seeing what happens. I'm obviously new to it and have a lot to learn but feel free to use it and see what works for you!
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[@SzatStrength]

Hey everyone, once I re-watched this I realized there was a lot more I wanted to add or missed when making this video. It's a little all over my apologies on that. I will make more in the future diving deeper into certain topics / talk about adjustments I'll be making as I continue the program. I also want to say that I'm new to this programming style and there are so many ways to go about it. I welcome any thoughts or discussion on it in the comments. I don't claim to have it all figured out by any means and am new to this style for sure! Thank you for your support and hope this video makes some sense or gives you ideas for your own programming!

[@calcifires]

Super stoked about this long form content! I'm literally reading the Westside barbell book of methods right now so this couldn't have come at a better time haha

[@Nick.McIntyre]

Great overview Joe. My experience with conjugate was very beneficial. I had a schedule of movement types and really didn't decide specific movements until the day of (with some consistencies). So many ways to do conjugate

[@jeeeroylenkins606]

Found you through The Boogs! Keep doing your thing brother👍🏼

[@Staroy]

Love it! Doing something similar but with MMA/Muay Thai focus and 4 days UP/LW

[@matteoscala2001]

I'm starting a conjugate program myself next week... So excited to see how this will go💪🔥

[@TDace25]

Great breakdown. Looking at applying conjugate principles to my squats to get better at weightlifting

[@HenchPig]

Hey dude awesome video! Just wanted to say that I have ran multiple types of strength programs alongside my Jiujitsu training over the past few years. Nothing has worked better then conjugate. I feel no burnout, I’m getting consistently stronger, I actually look good because I’m tackling all weak links and doing some higher rep work for particular muscles and this is all whilst keeping my Jiujitsu training as my primary focus. I’m going to be entering the adcc trials next year as a brown belt. The only adjustments I have made was following more of a Wendler style. Keeping the maxes at around 90%, keep dynamic effort work much lighter at around 30% + bands and keeping the workouts at around 45-60 minutes. I know Dante Leon does conjugate too and his performance is unbelievable and the dudes winning everything. I’m completely sold on conjugate 🙏🏼

[@kaniran1]

Looking into conjugate right now because I heard Dante recommended it. Most other programs even when dialing back burned me out with jits on the side How did you structure your weekly schedule 4 different lifting days? I am looking into a condensed approach with DE + ME on the same day twice a week plus an additional hypertrophy day for weak points. Funny enough I also included a Wendler 90% TM approach going to a 3RM/5RM @ RPE 8-9 maximum Do you call it a day after your RM or do you include back offsets as well? Good luck next year with trials

[@RickyDavis-tk1ni]

Thanks for the awesome video! Conjugate training really sounds like something that I will look into in the new year, because of the athleticism. Obviously want to get and stay strong, but the dynamic days look amazing. Also, Where did you get that shirt? I NEED it!

[@JeffO-]

Pen and paper is so 1900s. I take all my notes digitally. But really, great video. Very helpful.

[@MasoNowa]

Pretty key to conjugate is the role of knowing yourself and autoregulation. Even at Westside no one had the same program. Run it for a while, and tweaktweaktweak. About to dive back into a more pure conjugate myself.

[@Balakay_Adkins]

You know while I’ve never done an outright “conjugate” system, it’s have found the most success in my own training with a 4 day template with two higher intensity sessions and two lower intensity sessions (by intensity I mean rep range, which dictates weight on the bar). My two high intensity days are full body sessions that are spread apart by 72 hours, first full body session is a heavy squat and heavy horizontal press, second full body session is a heavy hinge and a heavy vertical press. Both of these sessions get followed by a back and bicep focused session which includes the muscle groups that weren’t covered by the main movements and accessories from the higher intensity session. I really enjoy this template for arranging my training because it allows me to go all in on a muscle group with a heavy compound once a week and then supplement it with more volume on an easier accessory later for a 2x week frequency!

[@StephColbertsonStrength]

Always wanted to try a conjugate style program. One day!

[@dylanlasky2389]

Great video. That first accessory in the 5 rep range you mentioned would be considered a supplemental I think.

[@SzatStrength]

Yes that is right! I just started doing that and really like it.

[@Shevock]

Interesting videos.

[@drip369]

Take notes? I might lol but imma put this into a playlist 😉 📝

[@darksidetraining9815]

Nice 👍

[@brainchilddesigner]

I'm running Conjugate for the 1st time too! Brain and you inspired me. What's your current status? How's it going?

[@edwatson4997]

👍

[@drip369]

Yeeeeeeeeeeah

[@caiklump3291]

Do you think you’ll come out with a conjugate style program that we would have access through the app?

[@Isaac-cq6ns]

If I enjoy Olympic lifting can I utilize it in this program? Maybe on the Dynamic day?

[@raymondsmith2040]

That's what I do. I use snatch/clean variations on DE day. That way it never gets boring.

[@mattwheeler8124]

Yepp they go well there

[@marcovandin2975]

hey i thought your name was Joey or something like that..do you prefer to be called Joe?

[@ILikeExoticStuff]

I did not watch the video yet, but you built a 315 OHP without conjugate. I will not be doing conjugate.😂

[@MrNovaStreams]

Wtf, I'm older than Szat 💀

[@xxacidmv]

.