CSC's Programming - Utilizing The Conjugate Method

Programming Explained

There has been a lot of positive conversation about CSC’s new programming and a few questions as well. We thought it would be a good time to explain our programming, which is based on the Westside Barbell Conjugate Method.

CrossFit is a strength and conditioning program; in the past many boxes put the strength aspect of their programs on the backburner and tended to focus more on the almighty WOD. An overview in design we ourselves were guilty of at one point. As CrossFit and functional training evolve, we have evolved with it. This evolution has lead us to the Conjugate Method.

Louie Simmons and Westside Barbell in Columbus, Ohio developed the Westside Conjugate Method for powerlifting. The theology behind the program is to alternate maximal load lifts with speed work, and support these with accessory lifting to target weak points. While Simmon’s program is designed around powerlifting (i.e. bench, deadlift and squat), we have included the front squat and press as core lifts in our program. We feel that combining this strength program with the conditioning aspect of the CrossFit WOD, will yield the best results for our clients.

A typical week at CSC looks like this:

Monday	Max Effort Lower	Lower Accessory	Short Metcon
Tuesday	Dynamic Upper	Upper Accessory	Short Metcon
Wednesday	Long Metcon
Thursday	Long Metcon
Friday	Dynamic Lower	Lower Accessory	Short Metcon
Saturday	Max Effort Upper	Upper Accessory	Short Metcon

The following are descriptions of Max Effort days, Dynamic Effort days and accessory work.

Max Effort

The theory behind max effort is simple. In order to get stronger one has to lift heavy weight. But if we continue to try and max out on the same few lifts week after week our strength gains will eventually grow stagnate. In the interest of continual growth, we seek to give a maximal effort without hitting the proverbial wall. To do this we vary both the rep schemes, typically between a 1-3 rep max, and the loading of the movement. For example, compare a box squat and an Olympic squat. With this, different stimulus is placed on the muscle, while the effort remains the same. Max effort lifts change from week to week, and for the lower body alternate between the squat and deadlift.

Dynamic Effort

The dynamic effort can be a little more difficult to explain. Dynamic lifting is done at a lower percentage of your one rep max – 50 to 65% for the upper body and 70 to 85% for the lower body. In the conjugate method these lifts are done in low rep sets, typically 9x3 for upper body lifts, 10 to 12 sets of 2 for squats, and 6 to 10 sets of 2 for deadlifts. Unlike the max effort programming the dynamic effort programming stays constant for a period of three weeks through decreasing sets and increasing percentages (Note: the dynamic upper sets and reps stay the same while the only the load increases). The idea behind this is to work on both movement proficiency and explosiveness so that greater force can be delivered on maximal lifts. A slow lift at 60% is a slow lift at 100%, thus making improvement in overall strength difficult. This concept of practicing explosive force can be a little difficult for a CrossFitter to grasp if they are used to the typical 5x5, 5x3, 5x1 system.  Simply put, if we don’t work on our technique and speed at a light weight, we will have poor technique and power at heavy weights.

Accessory Work

Just as important as the main lifts is the accessory work. The goal is to both compliment and improve weak points in the main lifts. We prefer to address the accessory work in the same group atmosphere as the rest of our programming and translate this progress across the member base, where as in a powerlifting gym accessories are often a very personal workout. In addition to using the accessory time to develop weak points, we also use it to work on our explosiveness and speed whether that is through plyometric or barbell training.

CrossFit Conditioning

In addition to the strength, our classes also address conditioning. As mentioned above, four days out of the week we utilize the conjugate method and short metcons to improve strength and anaerobic work capacity. On the other two days (Wednesday and Thursday) we utilize longer metcons to improve aerobic conditioning. The use of both frequent weightlifting and metabolic conditioning provides a symbiotic relationship, as our athletes’ strength increases their capacity increases and vice versa. With the experience gained programming for CrossFit athletes over the past several years, we feel this gives our clients the best combination of both strength and conditioning.

Whether a gym owner, a CrossFit athlete, a “regular guy” who does CrossFit, or someone who prefers the Globo Gym - we encourage you to take a look at this method often looked over as only applying to powerlifters. CrossFit has done something great. It has helped to get a largely sedentary population up off the couch and into the gym. The question we have thought greatly through over the first sixth months of programming for our gym is – what is constantly varied and how do we apply it?

In CrossFit, constantly varied is usually taken to mean randomized, not patterned or anything at any time. We have evolved from this archaic definition of constantly varied, as it is something that in reality only gets consistent results those new to functional training.  The problem we noticed – what happens when you have 60 people with at least a years experience with CrossFit?  How do they continue to grow? With a completely randomized workout routine, athletes (or everyday people) will eventually reach their maximum potential. CrossFit has grown incredibly and that is a tremendous thing, but we can only hope that as trainers like ourselves evolve with knowledge and understanding, everyone else does as well.  If not, coach Glassman (the founder of CrossFit) has said it best, “the cream will rise to the top.”