This may me working strictly GPP for a four week period followed by Muscular Endurance and so on. For emphasized work, you may choose new exercises every 1–3 weeks, and for others, you can keep the same exercises for a longer period of time. What are they? TAGS: Beginer Powerlifting Program, Novice Powerlifting Program, Conjugate Powerlifting, powerlifting program, conjugate periodization, dave kirschen, Louie Simmons Originally published in March 2015 This is a real program and not an article about a program or how to make a program better. The goal of the study was to determine which model was best. Curious to hear the thoughts of those with periodization experience on different programs. Without thought the conjugate system and the conjugate method are terms used to describe training variables almost always interchangeably. This may be more beneficial to filed athletes, but I do not remember the last time a powerlifter needed to be agile. This method combines different type of … Block periodization versus linear periodization versus non-linear periodization. Whereas conjugate training for Strongman anchors qualities such as speed, strength, endurance, and hypertrophy in conjunction with one another, hence the name. However, I am not a fan. Variety and progression: This is pretty much the same as in the ordinary variation. Model 1: Linear & Block Periodization Model *This Model is Popular in the United States Strength 4 weeks Power 4 weeks Hypertrophy 4 weeks Circuit training/Endurance 4 weeks Active Rest/Restoration 1 week The linear model is outdated in my opinion. Westside uses the term “conjugate” to be synonymous with concurrent training. This is a somewhat pedantic point, but I’m also not crazy about individual studies claiming to test “linear periodization vs. undulating periodization. Articles > Block Periodization The most important and fundamental principle of block periodization is the concentration of the training workloads. He then developed the block periodization model to address this. Both are common practices used within the strength and conditioning world and have their own respective benefits. The Conjugate Sequence System is a form of periodization used for the development of numerous athletic qualities at once. Powerlifting Buzzwords: Concurrent VS Conjugate VS Daily Undulating. The Conjugate Method is a term and methodology made most popular by Louie Simmons, owner of the Westside Barbell Club and the creator of what has become known as the “Westside” method of training. The Conjugate System uses an undulating block periodization scheme. Combat Block periodization methods for selecting prior distributions and building models for discrete data example in! He then developed the block periodization model to address this. Therefore, block periodization serves as an excellent choice as it is a more advanced model than linear periodization. 1) Traditional Periodization Block breaking down different type of Strength Training into specific type of training and only focusing exclusive on that individual type of strength is effective. Block Periodization is the most favorable way to train if an athlete will be on a program for over 12 weeks. We refer to this hybrid concurrent/block periodization scheme as a conjugate model. The Westside Barbell Method, also known as the “Conjugate Method”, was developed by Louie Simmons. ... Certain modifications can be made to the template or perhaps block periodization can be utilized (see Part 1 of the article) if working with athletes that are clearly force-deficient or velocity-deficient (see the next section on velocity-split). When these pathways are grouped together, conjugate periodization allows individuals to develop maximal strength, speed, and power. This is probably not the biggest issue in everyday talk but for the purposes of this article (and more technical writings in strength and performance) it will be important for us to define the terms as they do not always refer to a uniform tool. Interestingly, there has been a study conducted on block and linear periodization (4). Before I begin it’s important for me to clarify what I aim to accomplish through writing this article: In writing this article I solely aim to provide a reliable source of information which outlines how to use The Westside-Barbell Conjugate Method.. The Legendary Conjugate Method For Strength Development. If you want to checkout my 8 week MMA Conjugate Method Program Template the link will be down at the bottom to get your copy of the PDF. 2) Conjugate Training I am a huge proponent of incorporating the different type of Strength Training into each training cycle. The lifter would focus on improving one quality while maintaining the others. What do all these things, these terms that we hear all the time in the gym actually mean? Sequential method 2. Block periodization is IMO and that of many other coaches, far superior for long term success. It’s no mystery that Louie Simmons has produced some of the strongest powerlifters in the world and anyone that has been in the trenches for a decent amount of time has more than likely heard of Westside Barbell.. Conjugate Periodization Powerlifting & Strength Training Programs Below you'll find powerlifting and strength training programs that utilize conjugate periodization. These terms are thrown about a lot and we just want to clear up, on a basic level, what they mean. First, let’s define these terms. Unlike other forms of periodization, The Conjugate Sequence System (CSS) utilizes various training methods designed to improve numerous athletic qualities, all at the same time. Additionally, increasing weight … Three groups of periodization methods There are three main groups of periodization methods for resistance training: 1. I'll spare the typical "I'm so smart" exposition on conjugate vs concurrent vs Westside and instead wanted to share my opinions on The Refuge Method by ASC Pro Strongman Derek Stone. Conjugate definitely is a contentious way of training, but I am a big fan of the approach and honestly believe it works better for Strongman than it does for Powerlifting. Since Louie started publishing his articles on his methodologies in Power Lifting USA back in the 1990’s, the methods grew wildly in popularity […] The conjugate periodization discussed in this article is unlike the conjugate method … When To Use Block Periodization Vs Conjugate Method For Athletic Training by Daru Strong Archives 4 months ago 1 minute, 32 seconds 541 views When To Use Block , Periodization , Vs Conjugate Method For Athletic Training Online Training Programs: & All the world has seen through adoption of a conjugate method. The example data in the x + yi conjugate method excel x + yi or x + yj text format Cornelius in. If you don't find the conjugate periodization program you're looking for, check out the Lift Vault Program Library , which lets you search based on periodization type, training days per week, and much more. Concurent method 3. Block periodization falls into the conjugate sequential system. The basis of periodization is the changing (cycling) of training variables, including load, volume, relative intensity, perceived intensity, and a host of others, to achieve the desired effect. working maximal strength for 6 weeks, then working strength-speed for 6 … As Chris stated, “…A hypertrophy block that will significantly increase your potential for strength”. Two of the well-known periodization methods are the block and conjugate models, which will be compared in this article. A search of the forum didn't bring up any information or prior threads on block periodization. Concurrent, conjugate, block periodization, daily undulating periodization. However, another method that works, as well is… Conjugate Training. Block Periodization (BP) ... even though I used a somewhat more simplistic method of analysis. Press Enter you want the conjugate gradient method … Modern Periodization is a close relative to block periodization and features linear, conjugate (exercise variation), and undulating elements throughout its design. Conjugate Sequence System (or Emphasis Method) You can combine the mentioned methods … These athletes needed to powerful, strong, agile, fast, quick, and so on. Load, load, unload, load. Twenty-four experienced resistance trained men were randomly assigned to either a block periodization training program (BP; age = 24.2 ± 3.1 years, body mass = 78.5 ± 11.0 kg, height = 177.6 ± 4.9 cm) or to a traditional periodization program (TP; age = 26.2 ± 6.0 years, body mass = 80.5 ± 13.3 kg, height = 179.2 ± 4.6). The conjugate model refers to training for one adaptation at a time, with the goal of tying together multiple blocks of training which gradually become more specific to the sport or activity in question. This is called the conjugate sequence system, and it represents another periodization method (most advanced). Block periodization, which is popular among advanced powerlifters, is one example. To cycle these variables in a synergistic fashion, that is, to have each block enhance the following block, is the goal of periodization. Verkoshansky realized that elite athletes could not handle the workloads required to train all of the aspects they needed for sport at once. This article will not be devoted to explaining the science or methodology behind Conjugate Method Periodization. This means you progress the weight for two weeks, de-load for a week, then load again for another week. Linear Periodization Training is an effective method. There are many known periodization models that have been used throughout the training process. To clarify (as best as my memory serves me): concurrent systems work many diverse aspects of training at the same time, while conjugate systems exploit super-compensation (the latent effects of a certain block of training) and employ increasingly more specific and powerful methods to reach a certain goal (e.g. Each 3 week block of speed work employs linearity, either by increasing the bar week over the 3 week wave, or by increasing the chain weight or band tension. Almost all current Olympic training centers around the world use it and sport scientists almost universally accept it. Taken from Supertraining (Siff, Verkoshansky), a concurrent model “involves the parallel training of several motor abilities, such as strength, speed, and endurance, over the same period, with the intention of producing a multi-faceted development of fitness.” During Block Periodization athletes will focus on specific goals for 3-4 week periods and will structure there program accordingly. A Brief Disclaimer. The conjugate element is obvious: switching out max effort movements regularly. Linear Periodization vs The Conjugate Method [ UPDATED ] 10/25/2019 by Liz. 4. Simmons states that there are three pathways that form the backbone of conjugate periodization: Max Effort, Repetition and Dynamic Effort. Condensed conjugate method.