Conjugate training system is also known as Westside method. It is a training system that has its roots in powerlifting. But it not only benefits people in powerlifting but it can also help other athletes. This system can help you to achieve a higher jump easing the same principles.
This is a popular method because it gets results. It is an excellent metaphor training young athletes gets bored easily. This system utilises the same movement pattern over and over but it frequently changes how you train that pattern. For example, even if the main lift in a workout is a squat, it can be different types of squats. So, the system keeps your workouts interesting. It will also help you to keep improving and doing better than the last time results.
The conjugate system can be broken down into 4 to 5 weekly training sessions which will include
- maximum effort upper (Bench Press)
- maximum effort lower (squat and deadlift)
- dynamic effort upper
- dynamic effort lower
- one extra day for posterior chain and weak point training
Once you complete the main exercise of the session, you immediately move onto accessory training. Accessory movements constitute about 80% of your session and only 20% of the workout is barbell specific work or the main lift. The accessory training is specialty exercises trained for volume which helps in building the supporting muscles of the main lift.
In case of dynamic effort days, dynamic effort means training a load that is less than your one rep max for maximum speed. Here also you will train a barbell lift followed by necessary movements. Here, you will train a percentage of your max as fast as possible while maintaining good form.
Power for athletes
Dynamic effort is key in building explosive power in athletes. Such training forces the athlete to move a sub maximal weight with the highest rate of force possible. If you want to improve continuously, you will need to raise the percentage about 5 to 10% each training session until you reach a new max.
The conjugate training system needs you to prepare yourself physically. Sled walks, lunges, jumps and carries will prepare you for the main event. It is also popular because it is easy to scale for novice athletes.
If you are not able to bench with proper form, chin ups, push-ups or dumbbells can be used in place of bench press. For the lower body, swings, jumps and bounds can be used in place of squat and deadlift.
The conjugate system will help the coach and athlete to design a program that can be modified according to the need of the athlete. It is not a one size fits all training system. If you have a weak lower back or hips, you can modify the exercises depending on your individual needs. Each session can be used to set a new personal record by changing the variation on max effort days. As a result of that, you will become a stronger athlete physically and mentally.
The conjugate system is a well-planned system that combines explosive strength at the bottom and speed strength at the top. It can help you to improve your jumping dramatically. Here, jumps are generally done with ankle weights, weighted vests, and kettle bells. Such resistance while jumping will help you to improve your vertical jump within a short time.
References 1. The Jump Manual
2.Improved Maximum Strength, Vertical Jump and Sprint Performance after 8 Weeks of Jump Squat Training with Individualized Loads
3.The influence of squat depth on maximal vertical jump performance