Using Velocity Based Training And Conjugate Together!

Velocity based training and the conjugate method? Why am I even talking about these two styles of training in the same article? Well to put it bluntly because I damn well feel like it, not to mention the two are a perfect complement to one another. This article is going to try and break up some of the nonsense that some outsiders like to associate with the conjugate method. Why does everyone instantly think of Westside Barbell, and why has it been given this title of “for geared lifters only” when in fact the conjugate method has been around before the modern Westside Barbell was even a thought.

Russian sport scientists have had this method in their back pocket since the 60’s and its only now that western sports are getting a glance at its benefits.

Velocity based training is another style of training that is getting a lot of heat these days from all the gym rats and lifters that say technology is not needed to produce results and that it is just a gimmick or fad that is currently trending, But if they understood the science and purpose behind it then they would be singing a different tune.

What is Velocity Based Training (VBT)?

This style of training is rather new, with the increase in technology and sports science but has been around in different forms for some time. It is the simple act of using the speed of an athlete to determine wither to increase or decrease weight, continue or stop an exercise or set, as well as monitoring the proper training targets such as speed, strength, hypertrophy, etc.

I should not say "simply" because it's actually quite a bit more complicated than I am making it out to be, but that is the general basis behind it. Now, this style of training is great for all athletes and here is one of if not the only reason you'll need, Injury reduction; no athlete likes to be injured and is the antithesis of progress. Velocity based training has a great focus on giving coaches, as well as atheltes a look at fatigue levels and when an athlete should continue or move on to another movement.

Velocity based training is the best way for athletes and coaches to determine when an athlete has reached a point of fatigue and no longer benefit from the use that movement on that particular day. By no means am I advocating taking the easy way out here or saying coaches should push their athletes close to that breaking point because lets face it; sometimes its an necessity, not physically, but mentally. This is where a qualified coach is of utmost importance, knowing when to go and when to stop.

If you follow the force/velocity curve and understand different strengths (Absolute strength, strength-speed, speed strength, explosive strength etc.) than you will know that they each are trained at different velocities and fatigue will send the athlete into a completely different target than you are aiming to hit at that time, not to mention increases the risk of potential injury.

What is the conjugate method?

The conjugate method is the concurrent training and use of different methods compiled into one style of training. It is the use of Strength, Speed, hypertrophy, and recovery training methods into a single cycle. It is the combination of training to increase all aspects on a concurrent level. It is the opposite of the block periodization or western linear progression.

It is made famous here in the west by non-other than Louie Simmons and the Westside Barbell Club in Ohio. He is the master mind behind the use of absolute strength and speed strength as the two main focuses of a powerlifter's training. He is the pioneer and leader in using this method!

However Louie himself with tell you that he did not come up with this style of training himself (granted he tweaked it to better serve the sport of powerlifting) but admitted that everything he learned was from a few great Russian coaches, articles, books, and scientists. As a matter of fact the name of the method originated in Russian and was called the Conjugate Sequence System or C.J.S.S.

*The picture above is from an article by elite FTS on the origins of the Russian conjugate system and represents how training three different targets during a cycle is possible!

Moving on, It is the act of building absolute strength at the same time as building speed strength, as well as even maintaining a good level of general physical preparedness all at the same time. This method is deemed more efficient because of the concurrency, There is little to know chance of losing performance in any of the major target areas of an athlete.

Periodization on the other hand breaks down each phase into 4-6 week blocks focusing on hypertrophy or GPP then moving toward absolute strength or more sport specific training. The problem wiith is style of training is that block one will help block two but when block three comes around all the work you did in the first block will no longer be effective, thus decreasing your athletic performance and potential.

Ok,so why is it that this method is not being adopted by strength and conditioning coaches, athletic clubs, professional sports teams or the education system? Well I wish I could tell you a specific answer to that question but unfortunately I can’t because there are far too many "real" reasons.

One, the cost of retraining and teaching coaches at an academic level will be too high. (Changing he curriculums and texts) Stubbornness and ego also play a role, to believe that there could be a better, more efficient way to train is not something that coach’s should fear but rather open their eyes to something that will and can help their athletes improve faster and without injury.

If you want to read more on how the conjugate method is broken down than please go and check out westside-barbell.com and take a look at all the books and articles Louie has written as well as all the books that were used to formulate this method!

How to use VBT and the Conjugate Method together?

Max Effort Method

The max effort method is simply the use of loads that are reaching the peak or at the peak on that particular day, using a predetermined movement that directly relates to the athletes sport. It is broken up into a lower body and a Upper body day. The movement does not need to be pushed to a one rep max all the time but you can also use a repetition max on this day in order to decrease the intensity, however no more than a three rep max is used!

Velocity Based Training is of great use here, it can be used as a reassuring tool to both the athlete and the coach. It will help the coach determine if the athlete should go heavier or call it quits for the day.

When you are doing this method with VBT you want to hit anywhere between 0.1 and 0.35 meters per second, the 0.35 meters per second would be on the fast end meaning you can probably still add a little more weight but again that depends on the athletes physical and mental state at the time.

As a quick example, if an athlete is doing a box squat with the straight bar and has a previous max of 300lbs and you are now testing that same movement again today.

Lets say your athlete just hit 275lbs and gets a 0.5 meters per second reading; now as the coach you put the bar weight to 305lbs in order to get a 5lbs personal record. Your athlete hits the squat and gets a reading of 0.32 meters per second. It is up to the coach to see how the athlete's form was, his mental state, and how the rep felt.

Depending on all of these variables it will be determined if the athlete should go up in weight one more time or stop. Now, the coach has decided to add some weight. and put the bar up to 315lbs and the athlete gets the rep with a reading of 0.19 meters per second. It is time to stop.

Summing up, the athlete now has a 15lbs personal best, mainly because the coach took all the information provided by the readings as well as the athlete and made an informed decision to push the athlete a little bit further.

Many times we push the athlete a litlte to far and they miss or the opposite, we don't push them far enough and they miss out on hitting a personal record.

Dynamic and Repeated Effort Methods

This is where velocity based training really helps athletes when it comes to the conjugate method. The dynamic effort method is where speed is built and the only way to get a quantifiable number is to use VBT. When it comes to dynamic and repeated efforts it is all about moving loads as fast as possible and moving those loads as often as possible.

Without the use of VBT it would be almost impossible to judge at which level on the force velocity curve the athlete is training, as well as when to use less or more weight depending on the readings given.

For example, dynamic effort is best trained in the range of 0.75-0.85 meters per second . Now if an athlete is doing 12 sets of 2 (repeated effort method) and is looking to hit velocities in that range but at the beginning the is hitting over 1 meter per second, then the coach should add some weight to the bar.

However if the athlete is hitting under 0.75 m/s then the coach needs to remove some weight, this method is not about the athletes ego, it’s about speed! So forget about the number on the bar and think about the number on the device.

Repetition Method

The repetition method is basically training to near failure, or high in number of repetition, and is only used on movements that are auxiliary, or preventive in nature. VBT is used here to make sure that each repetition is consistent throughout the entire set making sure that you are not moving the weight to slow or too fast. Maintaining a good rhythm and getting the most out of the movements as best as possible.

General Physical Preparedness

Being generally fit is the base of all sports and doing movements that are neither sport specific or competition specific are the best way to increase the work capacity of an athletes and using velocity training alongside it is another great way to determine progress.

Doing high rep squats as well as moving sleds at specific speeds over distance is a great way to determine if the athlete is staying in the right rhythm. For example sled drags can be done in a number of different sets, reps, distance, speeds, weight, etc.

Applying the use of velocity based training to these movements is just as effective as using them during the previously stated methods. Just remember the force velocity curve and you will have a good idea of what velocitiy ranges to stay in, in order build your target areas.

What Devices Can We Use?

With the growing popularity of wearable devices as well as using technology to increase athletic performance there are quite a few options now available.

Gym Aware

This device is developed in Australia. It uses a module that connects on to the bar or implement that athlete is using to track: velocity, fatigue, form, etc. This product is extremely accurate but has some issues or down falls.

The device has a price point of $2,200 and the user interface is only Apple friend which really limites the customer base for this product.

Tendo Unit

Just like other devices, this unit tests, velocity and power. It uses a tripod and tracker to measure both variables. It is extremely accurate but requires a lot of set up as well as a lot of space in order to put it to use. Not to mention the price point being $1600. Which can be out of the range for many athletes and coaches.

Beast tracker

This device is a wearable device that measures both velocity and power through a small tracker that can be worn on your wrist, ankle, or on a vest to track other movements. It also has a portal for athletes and coaches to monitor and track progress. This device is available for both Apple and Android users. These devices run for $199 but there is very limited study on the validity or accuracy of this product.

Push Band (Ape Strong Recommended)​

This product is also a wearable device that tracks both velocity and power and is generally worn on the forearm near the elbow, but also has a waist band to measure jumps. This product runs for $189 and has had a third party validity study completed on its accuracy compared to other top velocity trackers. It also provides a portal that allows the athlete or coach to monitor, plan, track, their current and future training sessions. It is available for both Apple and Android.

Study Link:

http://trainology.org/Abstract_link/Abstract2015-p15-XX.html

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