Sanoin epäselvästi.
Tarkoitin tossa lähinnä että kehittyneemmillä harrastajilla toimisi paremmin harvoin ja kovaa treenaaminen, kun taas vähemmän aikaa harrastaneilla toimisi paremmin usein ja ei-niin-kovaa treenaaminen.
Läheskään kaikki wsb:llä treenaavat ja tulosta tekevät eivät todellakaan ole kemiallisesti avustettuja. Ja kyllä tolla metodilla myös pyritään siihen ylikunnon välttelyyn. Tässä lainaus wsb e-kirjasta "conjugated method" otsikon alta:
When lifters repeatedly use the same simple method of training
to raise their strength level, they will eventually stall. Like the scholar
who must utilize many sources of information to achieve a higher
level of knowledge, the lifter must incorporate new and more difficult
exercises to raise their standards. Many have the theory that to
squat, bench, or deadlift more, you simply have to do the three lifts. If
it were that simple no one would need special exercises, machines,
or systems of training. But we know this is not true.
Because lifters have different body types, they may excel at one
lift but struggle with another. The great Lamar Gant was the only lifter
I have known who held the world record deadlift and bench at the
same time. There are men who hold three world records in the
deadlift, yet can’t make the top 10 bench list. Their muscles in the
upper body are, I’m sure, as strong as anyone’s, but they are limited
by body structure, e.g., short torso, long arms. Many of us are
affected by this. But is there an answer?
In the early 1970s, the Dynamo Club in the former Soviet Union
had 70 highly skilled Olympic lifters. They were introduced to a
system of 20-45 special exercises that were grouped into 2-4
exercises per workout and were rotated as often as necessary to
make continuous progress They soon found out that as the squat,
good morning, back raise, glute/ham raise, or special pulls got
stronger, so did their Olympic lifts. When asked about the system,
only one lifter was satisfied with the number of special lifts; the rest
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wanted more to choose from. And so the conjugate system was
originated.
When you have a body type that lacks say, the muscles that
squat and yet you squat on a regular basis, then a coupling of special
exercises for the glutes, hamstrings, hips, and lower back are needed
to fortify those areas. These special exercises will enable you to raise
your squat once more.
Think about it if you read only one book, no matter how many
times you read it, you will only learn so much. If you only squat, you
will get only so strong because no new stimulus is introduced. This
may not happen in the early stages of training, but as you become
more advanced, you will need a more strenuous method of training.
This training will indeed help your motor potential and help you to
perfect your technical skill.
Before I present some examples of conjugate training, think
about this. How much could you bench press the first time you tried?
200? 300 perhaps? Now how did you achieve that level of strength
without ever having benched before? You did it through simplified
training such as pushups and pull-ups. Those of you who could
bench 300 the first time will never double that amount without doing
specialized work to raise your strength, right?
Here are some examples of the conjugate method. Glen Chabot
bench presses only twice a month. Both times he uses a close-grip
style He can do 405 for reps in the low teens. His best single close
grip is 635 without a shirt. In between each workout, he rotates heavy
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dumbbell work on a flat or incline bench or very heavy bodybuilding
exercises for lats, delts, pecs, and triceps.
This linking of special exercises has given Glen a 705 bench
press at 275. Glen does not arch when he benches and has fairly
long arms. He realized that he needed a special program to fortify his
pressing muscles. This is a simple but very effective training program.
A more complex system is Kenny Patterson’s. He will do floor
press, chain press, board press, incline press, and overhead press,
just to name a few, rotating to a different exercise each max effort
day. On the dynamic day, Kenny uses three different grips on the
bench press and uses 60% of his no-shirt max for 8 sets of 3 reps.
He adds a lot of triceps extensions with dumbbells or the barbell,
rows (one-arm, two-arm, chest-supported), pull downs, delt raises,
and forearm work. This is a more complex system than Glen’s, but it
suits Kenny’s needs. Kenny is a legitimate 700 bencher, having done
it several times across the country.
Mike Ruggiera and myself just made 900 squats. It was a
50pound increase for him and a 40-pound increase for me, yet we did
not do a single regular squat in between meets. We do box squats on
speed days with a large amount of bands and weight. We also use
the Reverse hyper machine and do glute/ham raises, pull-throughs,
and abs. I pull a weighted sled before my squat workouts.
On max effort day, we do good mornings (five varities), belt
squats, speed deadlifts (60% for 6-8 singles), and Safety Power
Squat Bar squats to different box heights. Mike also pulled his first
800 deadlift, without having done any conventional squats and no big
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deadlifts. After squatting he does deadlifts for singles with 60% for
speed, and three days later he maxes out on special work: this is the
conjugate method.
To push up a squat, heavy good mornings or squatting with
different bars is done on max effort day. The different bars make
squatting very awkward and extremely hard to do, much harder than
a regular squat. (The same is true of box squats; they are harder than
competition squats.) On max effort day we may do a type of squat on
week 1, a good morning on week 2. and a front squat on week 3,
each exercise contributing to the next week’s exercise, which in turn
will build a bigger squat by strengthening the weaker muscle group
and perfecting form.
The training is linked together, enabling you to raise your total.
For instance, to build the glute and hamstring area, push up your
reverse hyper®5356,359 and 6,491,607b2 extensions as hard as possible until
your progress slows. Move on to pull-throughs for a week or two, until
progress in these slows as well. Then go to glute/ham raises, and
again push as fast and hard as possible. Then pull a sled walking
forward to build the glutes/hamstrings. It is possible to continuously
gain strength in any body part by switching special exercises. As the
effectiveness of the exercise decreases, switch to another one. By
training in this manner, it is possible to raise all types of strength
throughout the year.
On max effort day the entire volume consists of unidirectional
loading. One training workout contributes to the next. Keep in mind
that if you train a lift at 90% or more for more than 3 weeks, your
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central nervous system is negatively and your progress will go
backward. But by switching exercises each week (for the high-level
lifter), you can use 100% and more each week. The sequence of
exercises you use does not matter, as long as the load is maximal.
The time it takes to do a maximal effort, for example in a low box
squat with a Manta Ray, takes at least as long as max deadlift or
squat. This is called “time under tension”.
The conjugate method also improves SPP (special physical
preparedness e.g., speed deadlifts, plyometrics) and GPP (general
physical preparedness; e.g., sled dragging). This is the most effective
method to gain strength continuously throughout the year, with no
ridiculous off-season. No one can afford to take time off. By maintaining
the speed work for the three lifts and increasing general wonk
(e.g., upper and lower body sled work, lats, abs, and triceps) you
won’t go backward. There are many methods of training, but by
incorporating the conjugate method, you can’t miss.
itselleni