What's so interesting about the soviets and a lot of the exercise science they put out from the 60s to the 80s was..

1. They controled their athletes sleep, diet, partying, etc.. things which we do not control in most modern studies.. yet greatly effect research outcome.
2. They tested methods on 10k plus athletes vs modern studies being done on 12 "healthy" males.

This makes for a lot better research and a more controled study and reliable outcome.
The soviets went on to crush nearly every work record in weightlifting and powerlifting from the 60s to the 80s

What they found: Intensity and Load could be kept at incredibly high levels, as long as exercises were routinely switched out.
Guys were training more volume, lifting heavier, injured less and we're breaking more world records.

This was largely due to no single exercise or stimulus being placed upon the body, wearing out those joints and pathways.
In total the Soviets had about 30 variable exercises per sports specific movements.

So for example, the squat... 30 different squat variations would be ran through, never repeating an exercise two weeks in a row.
Using this method, weightlifter Vasily Alekseyev broke 80 world records himself alone.. proof enough this method of training is insanely effective.
So how does it work?

-switch exercises regularly.. avoiding overtraining and allowing the body to be antifragile in many environments and stimmuli

-Train with optimal volumes and intensities.. allowing the body to always be gaining and optimizing time and energy output
Biological Laws the Conjugate method manipulates:

1. Law of Accommodation: the body adapts to a given stimulus after 3-4 weeks. Eventually you reach a point where a training stimulus no longer works as effective and you see diminishing returns.
2. Law of specificity: if the exercise you are doing does not specifically translate to what you are trying to do, then the benefits will be minimal.

Example: you're not going to put Tom Brady (one of the greatest QB of all time) against Usain Bolt and have him win a 200m race
Even though Tom Brady is in great shape, he will never beat Usain Bolt in a race.

So the exercises you do, MUST have carry over to the overall sports specific goal.
Training Tips:

-Everything is based on Weakness Development. Always train your weak points to create less injury and better performance.

You are only as strong as your weakest link.
-Recovery time and intensity. You can't train too often. You need to be giving your body at least 48-72hrs before training those muscles again.

If you're entering the gym sore and tired your output will suffer and likelihood of injury increases.
-Proper preparation for increased volume/intensity (GPP)

You need to be in shape in order to perform optimally.

You won't break a squat world record without being in shape. This means more carries, more sled, more drags, more lunges, etc
Weak link training:

Generalized weaknesses seen across the majority of the population: Weak lower back, Weak hamstrings and GPP

-You need a 1:1 ratio of hamstring to quad strength (can you let curl as much as you can leg extension?)
Volume/Intensity Control

-Proper volume leads to maximum results and avoids overtraining.

The Prelepin table is a great way to start understand the relationship between Volume & Intensity https://twitter.com/aja_cortes/status/1211760493561401345?s=21
Whether or not you follow this table.. it’s important to understand the relationship of volume and intensity.

If you’re doing 4 sets of 10.. You’ve already peaked out your volume.

You’re doing more than Olympic level lifters.. yet expecting you’ll get greater results?
There are three methods of training:

-Dynamic training (CNS)
-Max Effort Training (CNS)
-Repetition training (Rep based)
Max effort method

F = (M) x A

Max effort training is training the (M) side of the equation.

Aka lift heavy shit above 90%.

Important for muscular coordination.
Dynamic effort method

F = (M) x A

-the A (acceleration)/the key to force increase
-30-55% of 1RM
-used to gain explosive strength
-helps CNS coordination & form perfection under stressful (fast) conditions
-trained with low reps, high sets (10x2, 9x3, etc)
Repetition method

-5-85% of 1RM
-primarily used for hyoertrophy
-used for smaller muscle groups and weakness development (accessory work)
-relies on muscle fatigue
-can be used every workout (low CNS fatigue)
-Must utilize different angles & exercises
When combined:

These three methods increase Size, Speed and Strength.

Over training control

-6-8 Maximal Lifts per month
-90-120 dynamic lifts per month
-4-6 accessory exercises per workout, solely focused on weak/lagging body parts

Give body parts 72hrs to recover
GPP Guidelines:

Day 1: explosive work. 5-20sec movements

Day 2/4: low impact. 60 sec movements

Day 3: oxidative work. Example: 5 mile walk
Every fitness level and energy system should be hit

GPP should be specific to the athletic goals. Adjust as needed.
Training Cycles: (Training Blocks)

-wave intensity
-you must be recovered to make gainz
-training must be slowed, in order to absorb progress and combat fatigue
-if you're not recovering from the work you're doing, might as well not do it
The conjugate system review

-It blends multiple exercises, methods and energy systems in a scientific manner.

-It allows biological laws, recovery time to optimize progress and is based on individual weaknesses and needs.
This thread is the notes I took watching @RealMattWenning presentation at the 2013 NSCA's Coaches Conference
You can follow @tellquint.
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