Conjugate Programming for Intermediates?

[RobertFontaine]

Is it efficient to mix Speed-Power, Hypertrophy, Limit Strength, and GPP work in the same program for intermediate lifters?

I've started doing this in my program in the last couple of months and it seems more Productive to be lifting on purpose than willy-nilly BUT some of what I've been reading lately; zatsiorky, siff-verkhoshansky says that advanced athletes are better off limiting their programs to 2 specific strength characteristics at a time.

It's not obvious to me that this constraint carries over to intermediate lifters.

What are your opinions/experiences in programming intermediate trainees with regard to multiple specific strength goals within the same program?

[Mark Rippetoe]

That's way over my head, what with all these vocabulary words. You'll need to ask Staley about that.

[Matt Reynolds]

I have done a vast amount of this type of work with intermediates, and yes, it is excellent for guys on the advaced side of the intermediate scale.

I still firmly believe in basic linear programming for novices (Rip's SS being the best) and then moving to a basic linear peaking program with a deload (I really like 5/3/1 to accomplish this).

However, for advanced trainees, conjugate/concurrent methodology is, in my opinion, absolutely fantastic.

For intermediates it can be quite good as well - and this is basically what you see guys like Joe Defranco and Zach Even-Esh do with their athletes - they have them lift heavy, they do dynamic work - both with weights and plyos, they do a true speed work, repetition/hypertophy work, and conditioning work all within the same training week - and they get results out of it all.

As for Zatsiorski and Siff/Verk. notes - this is really where the theory behind block training was laid. I do think block training for the most advanced lifters works well - Bondarchuk was excellent at laying it out for his throwers and Issurin has some amazing texts on the subject. However, I really think it works best when an athlete is so advanced in a "strength characteristic" that it can no longer get positive results out of a concurrent/conjugate system because the stresses imposed by all the various methods are too great at that level.

[RobertFontaine]

He'll probably just taunt me as well but I'll give it a shot.

[Matt Reynolds]

Let me also make the point, so that I'm not misunderstood...

I believe that a basic linear submaximal program is IDEAL for novices and into the intermediate stage. Something like Rip's SS is perfect for this and it should be noted that the FUN PART (and my competitive side) of Rip's program is to see HOW LONG you can keep making progress on it without stalling. Badasses make progress on this program for 5 or 6 months. Pussies stall in a month. In five months, if done correctly, people can put 300lbs on their squat and deadlift.

However, once progresses ceases to be made, I like for lifters to take a short deload and then begin a linear peaking program - like Wendler's 5/3/1 - and progress can continue to be made on this as well for an extended period of time. Essentially all we are doing is going from a submaximal program to one that gets the lifter used to maximal loads every so often.

From there, I would introduce a Westside-type program where the lifter can experience maximal loads on a weekly basis. Then dynamic work can be introduced with the barbell lifts, then dynamic work with accomodating resistance (bands and chains), etc..

[Mulgere Hircum]

In five months, if done correctly, people can put 300lbs on their squat and deadlift.

But how to keep this magical effect going as you describe, that's the problem for the genetically ungifted.

Not that I have any personal stake in the answer, goodness no. I ask for informational purposes only.

[Matt Reynolds]

But how to keep this magical effect going as you describe, that's the problem for the genetically ungifted.

Not that I have any personal stake in the answer, goodness no. I ask for informational purposes only.

I'd keep it going by drinking a gallon of raw milk every day and eating copius amounts of food every couple of hours.

[MAD9692]

But how to keep this magical effect going as you describe

by temporarily not caring about getting fat, reading and following PPT...and eating everything in site.