Conjugate method program

For the purposes of this discussion the term Strongman shall be used regardless of the gender of competitors etc.The (OG) Conjugate Method for StrongmanTwo concepts that are often misunderstood, sometimes even at the highest levels, are the basics of the Conjugate Method and how to sensibly program for the Strongman athlete in a way that manages to broach all the demands of modern day Strongman competition. Now, both of these concepts are understandably difficult to summarise briefly and this can explain much of the confusion, I shall attempt to touch briefly on both and show how the marriage of Conjugate (or Concurrent) principles and the requirements of the Strongman (or even general strength trainee) is perhaps the most prosperous available to the prospective coach or athlete looking for a new training protocol.Briefly put, the Conjugate method is a training methodology, and philosophy, that moves away from traditional linear periodisation and focuses on training for multiple adaptations all at once. This form of training applies the Maximal Effort, Dynamic Effort and Repetition Methods, the cycling of exercises and typically is associated with equipped powerlifting and Westside Barbell. However it is a mistake to think that this is the extent to which the Conjugate Method can be useful for the strength coach. Strongman by its very nature has far more component parts, and therefore athletic requirements that Powerlifting. All of these need to be trained concurrently; relative to what the Strongman may be faced with in their upcoming competitions of course.So Maximal Strength, Repetition Strength, Speed, Agility, Endurance, Specific Skill with Implements and Explosiveness are all required and the Athlete that best embodies all of these skills will always beat the individual that is purely the strongest statically (although the necessity of Static strength cannot be understated). Strongman as a sport continues to grow and as some events become more standardised, others continue to change and diversify; as such the athlete must be prepared for anything and the ability to keep training all of these events throughout the year and in the off-season is essential.WHERE DOES EVENT TRAINING FIT INTO A CONJUGATE

Think of conjugate, they think of max-effort or dynamic effort training. Yet, conditioning work is just as much a focus of the system. Conditioning was the missing piece of the puzzle even when I was a young athlete, though the coaches I was training under were fully immersed in the conjugate way. So while the answer was right under my nose, it was not obvious. It would be a few years until I figured out how to achieve the best of both worlds.Refining the SystemOver the last ten years, I've constantly looked to refine how I program. Starting off, I was much closer to classic conjugate, borrowing many key principles from Westside Barbell and Louie Simmons and using all the bells and whistles of that system. You can't argue with the results that WSBB has produced in the last 30 years. And to its credit, "classic" conjugate method training is truly a perfect system for a particular goal: building the squat, bench, and deadlift. My clients are very similar to myself: over 35, busy professionals, love to train, and hate to feel like shit. I like to call these people everyday athletes. They still want to scratch the competitive itch, make gains with their lifts, and look like they train when they take their shirts off at the pool. As everyday athletes sought my help, it also became apparent that a more flexible training method would benefit them. Their goals tend to revolve around how they look and feel while still being athletic and hitting a few PRs here and there. Sounds modest, right? It certainly is, and getting strong AF without prioritizing maximal effort training is realistic. Let me show you how. Conjugate Training vs. Concurrent TrainingLet me preface this by saying that while concurrent and conjugate are closely related, if you were to look at wide range of studies (such as this), you'd notice that most of the information out there says that strength training and conditioning work interfere with each other. This stance is very different from what I'm proposing. To be clear, I'm proposing:Maximal strength development methods train the force and velocity portion of the force-velocity curve.High-intensity aerobic methods use mixed modality methods with roughly 1:1 to 1:3 work/rest ratios.Low-intensity aerobic methods train contractility of the heart and seek to improve things like your resting heart rate (which in turn has a number of positive benefits.)Hypertrophy work with bilateral and unilateral movements in the 8-15 rep range.A week of training with more hours of recovery between higher-threshold training days.6-Phase Dynamic Warm-up and 3-Phase Cooldown use for every session.Training is organized in three-week blocks. The same variations are run for three weeks with adjustments in volume and

AbstractIt has been conjectured that the conjugate gradient method for minimizing functions of several variables has a superlinear rate of convergence, but Crowder and Wolfe show by example that the conjecture is false. Now the stronger result is given that, if the objective function is a convex quadratic and if the initial search direction is an arbitrary downhill direction, then either termination occurs or the rate of convergence is only linear, the second possibility being more usual. Relations between the starting point and the initial search direction that are necessary and sufficient for termination in the quadratic case are studied. Access this article Log in via an institution Subscribe and save Get 10 units per month Download Article/Chapter or eBook 1 Unit = 1 Article or 1 Chapter Cancel anytime Subscribe now Buy Now Price excludes VAT (USA) Tax calculation will be finalised during checkout. Instant access to the full article PDF. Similar content being viewed by others ReferencesH.P. Crowder and P. Wolfe, “Linear convergence of the conjugate gradient method”,IBM Journal of Research and Development 16 (1972) 431–433. Google Scholar R. Fletcher and C.M. Reeves, “Function minimization by conjugate gradients”,The Computer Journal 7 (1964) 149–154. Google Scholar L.V. Kantorovich and G.P. Akilov,Functional analysis in normed spaces (Pergamon, Oxford, 1964). Google Scholar E. Polak,Computational methods in optimization: a unified approach (Academic Press, New York, 1971). Google Scholar M.J.D. Powell, “Some convergence properties of the conjugate gradient method”, Rept. C.S.S. 23, A.E.R.E., Harwell (1975). Google Scholar Download referencesAuthor informationAuthors and AffiliationsUniversity of Cambridge, Cambridge, United KingdomM. J. D. PowellAuthorsM. J. D. PowellYou can also search for this author in PubMed Google ScholarRights and permissionsAbout this articleCite this articlePowell, M.J.D. Some convergence properties of the conjugate gradient method. Mathematical Programming 11, 42–49 (1976). citationReceived: 27 October 1975Issue Date: December 1976DOI:

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Accomplish just a handful of times every year, you should assess your ability based on what you can perform on any given day of the year.Regardless of training programming or competition prep, how strong and powerful can you be 365 days a year? This is your true baseline strength. So although the Cube Kingpin focuses on powerlifting meets, the process is designed to slowly build up your raw, baseline strengthTo accomplish this, Lilly shares his best advice: “Train like a strongman, diet like bodybuilder, mobilize like a weightlifter, and think like a powerlifter” [18].By combining the elements of strongmen, bodybuilders, weightlifters, and powerlifters, you can holistically create a body that is primed to perform under any circumstances, in the arena of life.Comparing Popular Powerlifting ProgramsAs Lilly described in this video, the Cube Method is really a unique combination of training techniques such as Westside Barbell, Bodybuilding, and hardcore, old-school training [6]. A quick review of a few other programs will be provided to compare and contrast. Westside BarbellThe Westside Barbell program encompasses the core training philosophies of legendary powerlifter Louie Simmons of Westside Barbell [19]. At the core of Westside Barbell is the Conjugate Method, which breaks training into three separate components: maximal effort method, dynamic effort method, and repetition method [20]. This is exactly where the Cube Method got its inspiration from, creating a program that alternates between sessions of maximum strength, maximum speed, and then maximum volume.However, the Westside Barbell Program still trains with higher frequency than the cube method. The bench press will be done twice every week, meanwhile in the Cube Method, each exercise is only done once weekly. Further, each week the Westside Barbell program features two max effort workouts, two dynamic workouts, and four repetition workouts. Alternatively, the Cube Method features one max effort

Of applied physiology, 111(6), 1063–1071. La Scala Teixeira, C. V., Evangelista, A. L., Pereira, P., Da Silva-Grigoletto, M. E., Bocalini, D. S., & Behm, D. G. (2019). Complexity: A Novel Load Progression Strategy in Strength Training. Frontiers in physiology, 10, 839. Lilly, B. (2012, December 11). The Cube Method. Amazon. Retrieved from Lilly, B. (2012). The Cube Method [PDF]. Retrieved from Brandon Lilly’s Cube Method Program Spreadsheet. (2020, April 18). Lift Vault. Retrieved from Cube Program Spreadsheet by Brandon Lily. (n.d.). Google Docs. Retrieved from Michaux, P. (2017). Cube Calculator. Black Iron Beast. Retrieved from Lilly, B. (2013, October 28). Cube Kingpin: How Can it Work for You. Juggernaut Training Systems. Retrieved from Lilly, B. (2013, May 20). 365 Strength. Juggernaut Training Systems. Retrieved from Simmons, L. (2016, October 8). The Conjugate Method. Westside Barbell. Retrieved from Lorenz, D. S., & Reiman, M. P. (2011). Performance enhancement in the terminal phases of rehabilitation. Sports health, 3(5), 470–480. Wendler, J. (n.d.). Westside Barbell Template [PDF]. Retrieved from Chad Wesley Smith. (2021). Juggernaut Training Systems. Retrieved from Juggernaut Method: A Strength Training Program Like No Other. (2021). Physiqz. Retrieved from Duzlevski, L. (n.d.). JUGGERNAUT METHOD 2.0. [PDF]. Retrieved from Michaux, P. (2017). 5/3/1 Calculator. Black Iron Beast. Retrieved from About Jim Wendler. (2021). Jim Wendler. Retrieved from Helms, E. R., Cronin, J., Storey, A., & Zourdos, M. C. (2016). Application of the Repetitions in Reserve-Based Rating of Perceived Exertion Scale for Resistance Training. Strength and conditioning journal, 38(4), 42–49.