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conjugate
Strength Training
For Athletic Performance
The word "conjugate" means "to join together," and combining multiple methods within a single workout can lead to a stronger, faster, more well-balanced body.
By Greg Werner, M.S., CSCS, SCCC, ACSM-HFI, CSNC
For athletes, performance and the prevention of injury--not aesthetics--should be the motivation for strength training, since a nice-looking physique will come as a by-product of hard work. With this being said, it's upsetting to see how many athletes still refer to the popular body-building magazines for their strength training advice. Strength training for athletic performance needs to be purpose-driven, and that purpose depends upon the needs of the sport, not the desire for a particular body part to look a certain way.
For the majority of sports, I have determined that there are four truths when considering strength training and sports performance:
1) In all sports that involve athleticism (speed, strength, power, agility, mobility) athletes who can produce and reduce high force at high speed are at an advantage.
2) Speed of movement, strength, and explosive power are related; athletes with higher power to body weight ratios execute faster, and dominate athletics.
3) Just building big muscles, lifting heavy weights, or doing Olympic lifts is not good enough; you need to implement several methods of training to optimally develop sports performance.
4) By doing the proper lifts, jumps, and sprints, you will increase the horsepower of your vehicle--which is your body.
From the perspective of these truths we can see that athletes cannot just depend on heavy strength training alone. They need to be involved in a program that implements a complete regimen of muscle actions (concentric, eccentric, isometric), training speeds, and intensities. And that's where conjugate training comes in.
What is conjugate training? Conjugate means to join together. To train using multiple methods within one workout, or over the course of one block of workouts (microcycle). Strength, power, hypertrophy, speed, and agility can be progressively developed simultaneously in a conjugate multi-method program.
The first thing you must help athletes grasp and believe is this; the body is one functional unit. If you isolate and train one muscle group and neglect others you develop imbalances, which can eventually lead to injury. For optimal sport performance the body must be trained as an athletic machine, one that functions as the collective sum of its parts.
There's a saying in athletic strength and conditioning that it's better to train movements and not just muscles. The nature of most sports is to make ground based, multi-joint movements and not isolated single-joint movements. With this in mind strength training should be specific and follow suit.
In the weight room isolating your quadriceps (leg extensions), hamstrings (leg curls), glutes (hip extensions), and calves (heel raises) is isolated muscle building, whereas using ground based, multi-joint exercises such as squats, dead lifts, and hang cleans are movement building. Movement building activates the neuromuscular system in similar firing patterns as it's called upon in sport, and therefore has a greater transfer to athletic performance. Below is a list of the most useful multi-joint exercises:
Upper body:
Bench presses (flat, incline, decline)
Pull-ups
Chin-ups
Pulldowns
Rows (bent over, seated, and upright)
Shoulder presses (military and behind the neck)
Lower/Total body:
Squats (deep, parallel, half squats, front squats, lunges, split squats)
Dead lifts (conventional, sumo, Romanian, good morning)
Olympic lifts (cleans, jerks, snatches)
In order to take their performance to the next level, athletes must start by taking their strength training to the next level. Cycle the three methods of overload with multi-joint exercises, and consume the right foods at the right times, followed by adequate rest, and they'll be well on their way to a stronger, more-athletic body. Train them hard, and most importantly train them smart.
About the author:
Greg Werner is director of strength and conditioning at James Madison University, and owner of AthElite Strength & Conditioning Academy. References:
Vladimir M. Zatsiorsky, 1995, Science and Practice of Strength Training, Human Kinetics.
Mel Siff and Yuri V Verkhoshansky, 1999, Super Training: Strength Training for Sporting Excellence. 4th edition, Supertraining International.
John Ivy and Robert Portman, 2004, Nutrient Timing System, Basic Health.
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