Conjugate Method "SIMPLIFIED" | Mike Hedlesky

[@JasonLeeno]

Any raw lifter who says box squats don’t transfer, have never done a full training cycle with them. You want to train staying tight in a movement……dead stop on a box and see how strong you feel getting back up in a good position.

[@mlilj39]

Pin Squat exist and they do the job for raw lifter, the box isnt the problem, but the rocking chair box squat aint good for raw lifting

[@ottowelt4378]

Sit on the box like it’s grandmas glass table

[@lenol0315]

Box squats🏳️‍🌈🏳️‍🌈🏳️‍🌈🏳️‍🌈

[@TheBrick534]

@@mlilj39 The key is not to rock on the box. Having foam padding on the box to dissipate force on the descent makes a huge difference for this.

[@AMHPowerlifting]

So misinformed. Transfer is everything; and if the box squat doesn't look like the athletes normal squat (for example, a lifter who's knees travel forward and relies on SSC.. the SSC should be trained, not removed) then it won't transfer to the lift. In fact, I bet if you look at the raw records in reputable federations with actual standards of depth, you'll find most of the work done is competition style squat 80-85%. This is too light for conjugates 'ME' day, and too heavy for the 'DE' day. Conjugate is the most popular training system encompassing all lifters. Yet, it is the least prevalent for those on the raw podiums, regardless of opinion or dislike of this comment. I love the concept of conjugate, in reality it just isn't optimal. Lifting heavy with variations... lifting light with comp movements... bodybuilding. OR, we could do the comp movements heavy. The latter wins, every single time.

[@dwightbartley5849]

Dynamic effort is not to get stronger, that’s what your accessories and supplemental lifts are for. Dynamic effort is to increase your technical ability within the 3 lifts and to train your ability to produce maximal force. Max effort is to train your ability to strain and stay technically sound under heavy loads. So pretty much in the conjugate system you are a bodybuilder ( supplemental lifts ie; close variations of main lifts that transfer into you become stronger. Then that breaks down into accessories which strengthen specific lagging or weak muscle groups.) that powerlifts (max effort / dynamic work). That is my understanding of the system. The system trains every part of the sport all at once and no you don’t have to box squat if don’t want to just like in other sports you can train how ever you want that will transfer into you performing your set task better.

[@Yeomannn]

Max Effort Method = Strength = Powerlifter Dynamic Effort Method = Speed = Athlete Repetition Method = Size = Bodybuilder

[@TheBrick534]

I'd say this is a pretty decent summary of the system as to my current knowledge on it. Max effort teaches us to strain under heavy loads. Dynamic effort teaches us to train with efficient movement patterns in an explosive manner. Repetition method helps us to build size, which helps to eliminate weak points and builds us a bigger "engine", which can then be trained to produce more force which leads to bigger lifts in the SBD.

[@evilryutaropro]

The older I get the more I realize that books have an incredible content to noise ratio, books are so information dense and are most of the time the best source of information. Social media has a lot of information and a ton of it is just crap

[@KalispellBarbell]

The more I experimented and tried other things the more i realized Louie was basically right about everything. Read the books and stay the way.

[@RoidfreeSenior]

hmm, have not really done speed work since I stopped competing, maybe should work back in anyway

[@lenol0315]

How much did he pay to be a “guest” lmao

[@drinkinouttacups2665]

Gold at raw worlds