Unlocking the Power of Conjugate Training for Fighters

What Is the Conjugate Method?

The Conjugate Method was made famous by Louie Simmons and his work at Westside Barbell. It’s a strength training system that blends multiple training methods within the same week, rather than isolating one type of adaptation at a time (like strength or speed).

The goal?
Train multiple qualities year-round—like maximum strength, speed-strength, muscular endurance, and joint resilience—so you’re always improving, never stagnating.

🧱 The Four Core Components

1. Max Effort (ME) – Train at or near your 1-rep max (1RM) to build absolute strength.

2. Dynamic Effort (DE) – Use lighter weights moved explosively to build bar speed and rate of force development.

3. Repetition Effort (RE) – Moderate loads for higher reps to build muscle, endurance, and structural integrity.

4. Accessory Work – Fix weak links, support joint health, and improve balance.

You rotate main lifts and variations every 1–3 weeks to avoid accommodation and keep progressing.

Why Fighters Should Care About the Conjugate Method

Combat sports aren’t just about technique—they require strength, speed, endurance, and durability. Here’s why conjugate-style training is especially effective for fighters:

🔥 1. It Trains What Fighters Actually Need

You’re not just trying to lift more weight—you need to move fast, be explosive, and stay strong over the course of a match or fight. Conjugate training targets:

• Max strength (for takedowns and control)

• Speed and power (for striking and scrambles)

• Endurance (to last longer without gassing out)

• Structural integrity (to reduce injury risk)

🧠 2. It’s Flexible and Adaptable

Unlike rigid block periodization, conjugate training lets you adapt to the chaos of fight camps, injuries, travel, or daily fatigue. If you feel beat up, shift the load. If you’re feeling sharp, push harder.

⚙️ 3. Constant Variation Prevents Plateaus

Fighters often hit plateaus with traditional training. By rotating lifts and stimuli every 1–3 weeks, your nervous system keeps adapting—and your progress keeps climbing.

🛡 4. Built-In Prehab and Longevity

Accessory work in the conjugate system targets weak points and joint stabilizers—keeping your shoulders, knees, and spine healthy while sharpening your performance.

How to Structure Conjugate Training for Fighters

Here’s a 4-day weekly split that works well for most fighters. Adjust days and volume depending on your sparring and skill sessions.

🗓 Sample Weekly Split

👇 Conjugate Methods in Detail

Max Effort Method

• Goal: Build absolute strength

• How: 1–3 reps at 85–100% 1RM

• Example Exercises:

  • Safety bar box squat to 1RM

  • Floor press to 3RM

  • Deficit deadlift to 2RM

Rotate these variations weekly or bi-weekly to avoid burnout and improve multiple strength angles.

Dynamic Effort Method

• Goal: Improve speed and bar velocity

• How: 6–10 sets of 2–3 reps at ~65–75% 1RM, moved as fast as possible

• Example Pairings:

  • Speed bench press + explosive pushups

  • Box squats + band resistance

  • Sled sprints + jump squats

Rest 45–60 seconds between sets to maintain explosiveness.

Repetition Method

• Goal: Improve muscle endurance and size

• How: Moderate weight, 3–5 sets of 6–15 reps

• Exercises:

  • Dumbbell bench, dips, face pulls

  • Reverse lunges, Bulgarian split squats, glute-ham raises

Accessory Work

This is where you fix weaknesses and protect your body.

• Focus areas:

  • Posterior chain (glutes, hams, lower back)

  • Upper back and rear delts

  • Grip, neck, and core

• Common tools:

  • Bands, sleds, kettlebells, bodyweight, specialty bars

⚖️ Balancing Skill Work + Strength

Fighters have limited time and energy. You can’t out-train a brutal skill schedule with heavy lifting. Here’s how to stay balanced:

• Lift after technical training on lighter days (don’t compromise skill).

• Lift before on heavy days when possible (to give max effort).

• Sleep, hydrate, and recover like it’s your job.

• Alternate stress-heavy days (max effort) with speed/recovery sessions.

✅ Simple 4-Week Template to Get Started

Here’s a scaled-down template for fighters balancing strength + skill:

Week 1:

• ME Lower – Box squat to 1RM

• ME Upper – Close-grip floor press to 3RM

• DE Lower – Speed deadlifts 8×2

• DE Upper – Speed bench 8×3

Week 2:

• Swap out main lifts:

  • Deficit deadlift instead of box squat

  • Incline bench instead of floor press

  • Broad jumps instead of sled sprints

  • Band press instead of straight weight

Every 3–4 weeks, cycle in new main lifts and keep accessories fresh.

❓ FAQ: Conjugate Training for Fighters

Can beginners use the Conjugate Method?

Yes. Start with simpler variations, fewer total sets, and focus on technique. You don’t need to max out—just train near your best effort.

Will this make me too sore to train skills?

If programmed properly, no. Spread out your strength and sparring sessions, keep rest and recovery high, and avoid going to failure on accessories.

Is this only for powerlifters?

No—Conjugate has been adapted by wrestlers, MMA fighters, jiu-jitsu competitors, and boxers. It builds usable strength and power, not just gym numbers.

How do I pick which variations to rotate?

Choose lifts that train similar movement patterns, but challenge you differently:

• Box squats, front squats, safety bar squats

• Floor press, incline press, close grip bench

Rotate every 1–3 weeks based on fatigue and performance.

Can I mix kettlebells, sandbags, or flywheels into this system?

Absolutely. These tools can be used for dynamic effort, repetition method, or accessory work to add variety and reduce barbell fatigue.

🔗 Additional Resources

• Westside Barbell: Conjugate Method Overview

• Scientific Principles of Strength Training (Renaissance Periodization)

• GetPhysical.com: Strength for Fighters

👤 About the Author

Corey Beasley is a strength and conditioning coach specializing in combat sports athletes. With over 20 years of experience training fighters, grapplers, and weekend warriors, Corey helps clients improve strength, endurance, and athleticism without burning out. He is the founder of GetPhysical.com, where he shares science-backed training plans, tools, and resources for peak performance.