Russian Conjugate

University of Mary

The Russian Conjugate Method Style of training Athletes

Joey Olsen 12/13/2010

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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

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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

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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

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

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

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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

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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

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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

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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.

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WORKS CITED

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Simmons, Louie. "Articles." Westside Barbell - Powerlifting Equipment - Louie Simmons - Reverse Hyper Bench - Powerlifting Articles. Westside Barbell, Mar. 2010. Web. 14 Dec. 2010. .

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. .

Komi, Paavo V. Strength and Power in Sport. Osney Mead, Oxford: Blackwell Science, 2003. Print.