The Conjugate Method

What is the Conjugate Method?

The Conjugate Method is a training system with it's origins in USSR.

This training system is best described as a group of around 20-40 exercises (special exercises) grouped together into sets of between 2-4 exercises every workout.

What is a Special Exercise?

Any exercise that assists a main lift or movement can be deemed a special exercise. In the Westside Barbell Club a reverse hyper, glute ham raise or good morning assist the squat and deadlift.

The conjugate method is aiming for the ideal CANI Constant and neverending Improvement


What the Conjugate Method is not

This method of training is not Periodization
in the traditional sense.

Example (Bench Press)

Week 1

Floor Press and Military Press

Week 2

Chain Press and JM Press

Week 3

Band Press and Dumbbell Press Over head

Week 4

Bench Press

So as you can see, the main lift (bench) itself has only been trained once in 4 weeks but has been supported by assistance lifts. The result being all round strength in the stabilizers and surrounding muscle groups adding to improved performance.

Also, this method is not just applicable to Powerlifting or strength training but has also been successfully used by many Olympic athletes, Yuri Sedykh (Russian Hammer thrower) used this method to break the World Record.

Think special jumping/plyometric exercise progression + resistance training all moving toward one common goal - to bestronger and more athletic.

Read more on the Westside Barbell Conjugate Method here