The condensed conjugate method is a training method that I learned through my mentorship training with Daru Strong, it combines multiple training modalities to maximise strength and power gains. It involves the use of dynamic effort, maximal effort, and repetition effort training in a single week. The goal is to improve neuromuscular efficiency, enhance movement patterns, and build muscular endurance.
Here is an example of an 8-week block of in-camp training using the condensed conjugate method:
Week 1-2:
Day 1: Maximal effort lower body (squat or deadlift variation)
Day 2: Repetition effort upper body (bench press variation)
Day 3: Dynamic effort lower body (box jumps, sprints)
Day 4: Repetition effort lower body (single-leg exercises, lunges)
Week 3-4:
Day 1: Maximal effort upper body (bench press or overhead press variation)
Day 2: Repetition effort lower body (single-leg exercises, lunges)
Day 3: Dynamic effort upper body (plyometric push-ups, medicine ball throws)
Day 4: Repetition effort upper body (dumbbell or machine exercises)
Week 5-6:
Day 1: Maximal effort lower body (squat or deadlift variation)
Day 2: Repetition effort upper body (bench press variation)
Day 3: Dynamic effort lower body (box jumps, sprints)
Day 4: Repetition effort lower body (single-leg exercises, lunges)
Week 7-8:
Day 1: Maximal effort upper body (bench press or overhead press variation)
Day 2: Repetition effort lower body (single-leg exercises, lunges)
Day 3: Dynamic effort upper body (plyometric push-ups, medicine ball throws)
Day 4: Repetition effort upper body (dumbbell or machine exercises)
In this example, the athlete's strengths and weaknesses have been taken into account by adjusting the exercises and volume. The maximal effort days are focused on building strength in the athlete's weaker areas, while the repetition effort days are aimed at building muscular endurance in their stronger areas. The dynamic effort days are used to enhance neuromuscular efficiency and speed, while the repetition effort days are used to build muscular endurance.
It's important to note that this is just an example, and a condensed conjugate method program should be customised to the individual athlete's needs and goals.