University of Mary

The Russian
Conjugate
Method
Style of training Athletes

Joey Olsen
12/13/2010

2 | Page

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

3 | Page

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
intense amount of pressure. This causes your muscles to recruit
more motor units, which are, a single a-motor neuron and all of

4 | Page

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
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

5 | Page

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. 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

6 | Page

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
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

7 | Page

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
medicine ball tossing. One example of a GPP work out would be as
follows:
1. Sled drags with lightweight for 20 yards

8 | Page

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
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

9 | Page

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
(GPP). This is why I believe it is the most efficient and well
rounded athlete training model available.

10 | P a g e

WORKS CITED

11 | P a g e

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.