Conjugate vs Concurrent Programming

Andy explains the differences between the conjugate method and concurrent programming. Why they aren't the same thing, what each term means, and most importantly......how and when do you implement both systems into your own training program!!!
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[@rohitgeorge8879]

GOLDD - Exactly the clarification one needed

[@billholland583]

Thanks so much Andy. I was wondering what those terms ment.

[@scottmoyer3854]

Thanks for posting Andy. Conjugate- (Technical) coupled, connected, or related (Grammar) give the different forms of (a verb in an inflected language) as they vary according to voice, mood, tense, number, and person. [Kind of like similar-but still different- exercises..] If any of you guys have ever read the stuff Louie writes, it's virtually incomprehensible. I mean that with all due respect. You SS guys have your own stuff that works great and it's better articulated.

[@AlexanderBromley]

I used to think the term was related to the grammatical definition, swapping out movements like you swap out the suffix of a verb. Turns out, it was originally coined by the Soviets and it was related to the 'coupling' definition. Original 'conjugate' wasn't concurrent training at all, it was actually special exercises used in discreet training blocks that were 'linked' together in a logical order with direction towards the competition goal (not just variety for the sake of it). There's a thread on an old forum floating around where Verkoshansky is asked on his views of Simmon's system and he's ultimately confused to why he called it 'conjugate'.

[@cainmorano4956]

Would it be correct, and simpler, to say that conjugate training is to improve one quality using multiple means and methods while concurrent training uses multiple means and methods to improve many qualities at the same time? In the case of the powerlifter, the single quality is absolute strength which is expressed better when speed is practiced and max effort is practiced a lot - but the movements are rotated to prevent overuse injury, fatigue, and adaptation. I think a lot of the confusion between concurrent and conjugate is because generally programs are used as definitions rather than giving a more simple theoretical basis for each. Good job on this video!

[@flyhigh9314]

Hey Andy I'm a big fan! I'm a little confused with your definition of Conjugate, from what I have read Conjugate is training multiple qualities at the same time but emphasizing certain qualities from block to block. Forgive me if I don't see the connection with your definition, but clarification would be greatly appreciated! Thanks for you content!! Just for clarification I am getting my definitions from Periodization by Tudor O. Bompa

[@andybaker2413]

Technically Concurrent Programming is training multiple qualities all within the same "block" of time, in most instances we can just call it a week. So like with Westside - lifters are training absolute strength (max effort day), power (dynamic effort), and hypertrophy (repetition effort), and work capacity / conditioning (sled dragging, etc). Conjugate training is simply the method of frequently changing exercises. So like with westside lifter will rotate different max effort exercises every week (squat, deadlift, box squat, rack pulls, front squat, deficit deads, goodmornings, etc) and also applies to rotating out exercises for assistance work as well.

[@antwannn111]

Another awesome video, thanks!

[@casperthegst]

Andy I have a question if you will. You have out a HLM volume cycling approach a whil back but I'm wondering if the conjugate style could Ben implemented with that. For example Work up to an upper or lower variant then maybe a back off set or 2 with the same exercise and then hit the volume work with the parent exercise? Would something like that make sense?

[@andybaker2413]

It could. The devil would be in the details.

[@danielmoore2309]

Hi andy . Love your vids . With a concurrent program could you do 1 week of volume sessions then the following week maxs then repeat the following week back to volume ect ? And would you do accessorie work on the max week or just hit your max and go home ? Cheers pal

[@andybaker2413]

Yeah, there is no reason you have to do your heavy strength work as max effort 1RMs each week. There are compelling reasons not do this in fact. On the days you perform max effort you still need volume in the form of back off work and/or accessory work. Concurrent is less about the semantics of volume vs intensity and more about physical characteristics of performance such as - strength, power, hypertrophy, conditioning, etc. Concurrent simply means all these things are trained together, within a short block of time (like a week) rather than focusing on one or the other for prolonged periods of time to the exclusion of others. Most good programs are concurrent to some degree.

[@danielmoore2309]

Thanks for the reply andy !

[@ResistanceQuest]

Thanks for the great info. In your benching scenario towards the end of the video, you say one must continue to flat bench while the incline bench and CGBP are slowly increasing. Does this mean that the flat bench remains on Max Effort day? Is it done every week? Or do you just mean that it is rotated in on ME day as one of the 3 main lifts? Also, where the CGBP fit in? Thanks again

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[@rogeliovalentino3826]

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[@benaaron9529]

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[@rogeliovalentino3826]

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[@joybishnoi5502]

Is concurrent same as DUP?? Plz answer ...this Has been fucking my mind since last week

[@andybaker2413]

Hi Joy.....basically yes, they are the same thing. DUP would be a form of concurrent periodization In a DUP scheme you might have it like this: Monday - Heavy/Strength Wednesday: Power/Speed Friday: Hypertrophy/reps. So basically all of one type of work is consolidated into one day. In the Westside split they have it set up like this: Monday: Lower Body Strength + Hypertrophy. Wednesday: Upper Body Strength + Hypertrophy. Friday: Lower Body Speed/Power + Hypertrophy Saturday: Upper Body Speed Power + Hypertrophy. In practice, the biggest differences that I see are that the 3 day per week DUP schedule leans toward full body workouts and less exercise variation. The upper / lower split routine tends to have a much wider array of exercise variations, especially if you adhere to the Westside method. Although you could still do the upper / lower split and use a lot less variety but implement the same concept of having dedicated work for strength, speed, hypertrophy. Make sense??? I hope I have unfucked your mind

[@joybishnoi5502]

@@andybaker2413 yes you unfucked my mind but I had to read it twice.Thank you very much 😁