University of Mary

The Russian
Conjugate Method
Style of training Athletes

Joey Olsen
12/13/2010
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The Russian Conjugate Method of strength training is most

commonly expressed using three different methods of weight

training simultaneously. The three methods are as follows;

maximal effort training, dynamic method and repeated effort

method or more commonly referred to as General Physical

Preparedness . Each of these methods have strengths and

weaknesses that are apparent when examined on their own. It is

my belief that when used in conjunction with each other these

three methods cover every aspect of strength and speed training

for athletes of every age that are involved in any sport.

Before I go into the basics of each method, I am going to

express the importance of a dynamic warm up for athletes. A

dynamic warm up can be defined as a warm up that simulates what

your work out will be like. Many beginning lifters and speed

trainee's think of a warm up as riding a stationary bike or

walking on a treadmill for five minutes before they begin their

workout. Although this heightens their heart rate, which is one

of the goals of a warm up, it doesn't properly warm up the

muscles that are going to be used in the training session.

Another important aspect of a warm up is to excite your Central

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Nervous System (CNS) and other neuromuscular systems . This is

especially important in the Russian Conjugate method of

training. The reason it is important is because the CNS is

responsible for recruiting muscle fibers in order to perform a

movement. By warming up the CNS you can improve your muscle

reaction time and be more explosive in your lifts as well as

avoid injuries.

Max effort (ME) is the fastest way to make substantial

strength gains. You work up to lifting as much as 95% of your

one-rep max on any given exercise. This technique will increase

strength, size and coordination of the muscle as well as help

your tendons and ligaments become thicker and stronger which in

turn decreases your risk of injury. This works because there is

what is known as inter and intra muscular stimulation where one

pathway stimulates the muscles and the Central Nervous System

(CNS) more effectively. Max effort training requires heavy

loads usually within the 1-5 rep range. Meaning that when

performing a ME lift, you will lift a heavy weight no more than

5 times and no less than 1 with 3 being the best scenario for

strength gain. The heavy weights cause your CNS to be under an

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intense amount of pressure. This causes your muscles to recruit

more motor units, which are, a single a-motor neuron and all of

the corresponding muscle fibers it innervates. In order to move

the load explosively your body has to recruit these motor units

faster and more efficiently. One thing to remember while

implementing this method into your routine is that the focus of

the method is on the muscle and how much weight can be moved

with correct technique. ME teaches your body to fight through

the end of the set. It also gets your body used to feeling

maximum weight. One of the positive effects of max effort

training is inter muscular and intra muscular coordination.

Inter muscular coordination can be defined as the combined

effort of different muscles to perform a specific movement.

Intramuscular coordination is the ability for your muscles to

recruit as many muscle fibers as possible to execute a lift. A

very well trained lifter may be able to recruit as much as 80%

while a beginner only 60%. So with that explanation and knowing

that max effort work can help increase inter and intra muscular

coordination, you can see how important it is to include maximal

effort work in every athletes training plan. One example of an

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ME workout rep scheme for an athlete whose one rep max (1RM) is

500 pounds for squat would be as follows:

3 warm up sets. 135 x 10, 225 x 8, 315 x 5

2 sets of 5 reps with 375 lbs (75% of 1RM)

2 sets of 3 reps with 425 lbs (85% of 1RM)

1 set of 3 with 450 lbs (90% of 1RM)

1 set of 3 or more with 475 lbs (95% of 1RM)

This example is assuming that the ME lift that is being

utilized on this specific day is squats. The rep scheme itself

could be implemented into virtually any movement. The most

common ME movements consist of lifts that incorporate many

different muscle groups. For example bench press, dead lift,

squat, overhead press and many different variations of each of

these movements.

Although max effort training is great for substantial

strength gains it does have some down sides. One being that

lifting a weight at or above 90% of your one rep max for more

than a month can cause the nervous system to weaken which in

turn causes the athletes strength gains to diminish quickly.

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This is known as "over training." ME is not intended to be used

for beginning athletes. This is due to the fact that the

individual hasn't developed proper form, muscle strength,

balance and coordination to handle the demands of true max

effort training.

The Dynamic effort method (DE) can be defined as working

with sub maximal weight using maximal speed. This method helps

build force development and teaches the athlete to accelerate

the weight and reduce bar deceleration. By using lighter weights

the athlete can execute perfect form and work on the basics of

the movement. The dynamic approach to working out should always

be based on a certain percentage of your one rep max. The

percent used depends on each individual athletes training

experience. This method was originally developed to use along

with the max effort method. The reason for this is because an

athlete performing two ME days of weight training per week

simply will not have enough gas in the tank to do another day of

ME. This is where DE comes in. By lowering the weight and

increasing the overall volume of the work out, an athlete can

achieve similar results without exerting maximal effort. As

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stated earlier, ME becomes detrimental to strength gain after

approximately a month, by cycling your training strategy between

ME and DE you can avoid the breakdown of an athlete's CNS and

continue to increase strength. An example of a DE workout rep

scheme for an athlete whose one rep max on bench press is 405

pounds would be as follows:

Warm up with 20 push ups

5 sets of 8-10 reps with 225 lbs (55% of 1RM)

This rep scheme is assuming that the movement chosen for

the session was bench press. Although there are many other

movements that are used along with DE training days this is the

basic format for the "staple" lift of the training session.

Now I'm going to discuss General Physical Preparedness

(GPP) or the Repeated Effort Method. The best way to explain GPP

is getting in shape to train instead of training to get in

shape. In order for an athlete to get the most out of executing

the ME and DE methods of training they must be prepared

physically. The best way to increase an athlete's GPP is to run

them through a high volume dynamic warm-up type of workout.

Whether it be sled dragging with a light weight, body squats or

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medicine ball tossing. One example of a GPP work out would be as

follows:

1. Sled drags with lightweight for 20 yards

2. Squat Jumps with body weight

3. 20 burpees

4. 20 pushups

5. 20 medicine ball slams

Perform the exercises one right after another with no

break. The only break the athlete should get comes after all

five of the exercises have been completed. Complete this circuit

until the athlete feels like they have been pushed to a point

where they will fatigue if they do more. This is how every

athlete that is beginning a strength and speed program should

prepare. By using full body movements and incorporating as many

muscle groups as possible the athlete is progressively

strengthening muscle as well as programming the basic movements

that will be utilized in the program they are going to

participate in.

Maintaining GPP during an exercise program is also very

important. Incorporating a GPP day into the weekly schedule of

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an athlete is a must. The closer an athlete is to being in

season will determine the intensity and the volume of the

workout. For example, if an athlete has a long time until they

are in season, it could be sufficient enough to include GPP work

in their warm up before each training session. Since GPP work is

executed using only light weight it should ensure that they are

not fatigued enough to affect performance during the main part

of their training session. Another way of keeping an athlete's

GPP at a proper level is to cut down the break time on dynamic

effort training days. By taking less of a break between sets you

are conditioning the athletes muscles to perform at the same

level with less of a break. It is important to be smart while

using GPP in a training program. Each sport has different levels

of GPP that is needed to perform efficiently within that sport.

Therefore the extent of the GPP training should be affected

according to the sport that the athlete participates in.

The Russian Conjugate Method is based off of three basic

movements. Squat, bench press and dead lift. These basic

movements teach an athlete how to be explosive. Using a

combination of the three different training methods develops an

athlete's strength (ME) speed (DE) and level of conditioning

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(GPP). This is why I believe it is the most efficient and well

rounded athlete training model available.

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WORKS CITED

Simmons, Louie. "Articles." Westside Barbell - Powerlifting Equipment - Louie Simmons - Reverse

Hyper Bench - Powerlifting Articles. Westside Barbell, Mar. 2010. Web. 14 Dec. 2010.

<http://www.westside-barbell.com/articles/>.

Tate, Dave. "EFS Classic: Squatting from Head to Toe." Elite FTS | Educating & Outfitting The

Strongest Athletes in the World. Elite FTS, 26 July 2010. Web. 14 Dec. 2010.

<http://articles.elitefts.com/articles/training-articles/efs-classic-squatting-from-head-to-toe/>.

Komi, Paavo V. Strength and Power in Sport. Osney Mead, Oxford: Blackwell Science, 2003. Print.