Help! How do I Organize a Workout?

The ‘Conjugate Method‘ or ‘Conjugate System’ was popularized by Louie Simmons at the famous Westside Barbell, perhaps the most elite powerlifting gym in the world, way back in the 70’s.

There are roughly three components to his system:

When you hear me refer to the conjugate method from now on, you’ll know that I don’t mean the system popularized by the legendary Louie Simmons, because it really only works with powerlifters in the way that he’s applied it to strength training.

My view of the Conjugate Method is a little more encompassing, though still a reflection of russian programming methodology, particularly inspired by the work of the brilliant Dr. Yuri Verkoshansky and the late, great, Dr. Mel Siff.

Anyways, above (NSD I’ve sometimes used synonymously with NMSD) is my chart of the conjugate method of training, what you see is basically an continuum outlying an order of exercise selection mostly for use within a session.

I’ll repeat that:

This is a model for optimal placement of work/exercise WITHIN a workout session.

It does not necessarily apply to training blocks, nor a weekly schedule, or anything else for that matter, though I suppose you could probably use it for something else, I do not necessarily recommend it.

How to Organize A Training Session

In the most  basic terms you are always trying to develop the most neurally demanding aspects — strength should always therefore come before conditioning in a workout.

Or put another way, the highest stress on the body (nervous system) always comes first.

So if you warm-up for 20 minutes on the treadmill, before hitting the weights, then I highly recommend you take this training recommendations into account for future workouts, because that approach is counter-productive.

This is by far the best method I’ve adopted for training within a giving training session, though there may be some occasional grey areas (if you have questions, please leave them in the comments below) from time to time, for the most part this method stands up to any desired outcome.

I use it with my athletes, I use it with my weight loss clients, and I use it with my weight gain clients — though that weight-gain program may look a little more like this…

I change the approach a little for each, but ultimately they almost entirely follow this sequence of the most technical stuff done first and the least technical stuff done last.

If you want to squeeze the most out of an hour do the following:

1. Do a Dynamic Warm-Up (skip the treadmill, bike, or any other kind of cardiovascular warm-up, as this reduces your ability to produce force later in the workout, limiting results)
2. Do any speed, explosive or ballistic movements next (jumps, quick sprints, other plyometrics, olympic lifting if applicable, explosive throws, etc…)
3. Do any high intensity (low repetition) strength work next (deadlifts, squats, bench press, chin-ups, etc… typically 6 reps or less) 
4. Do any medium intensity (6-12 repetition) strength work after that (can include/could be the lifts above in some cases, or here is where you put things in any accessory movements)
5. Do any low intensity, high repetition, fatigue resistance after that (push-ups to failure, body weight rows, lightly loaded squats, KB swings, etc… for anything 12+ reps)
6. Do any energy system work, ‘cardio’ or ‘conditioning’ after that (place emphasis on short duration intervals first, then medium distance (15-90 or 120 seconds) before getting to any long-slow aerobic work)
7. Stretch (well waiting 3 hours is more ideal so the muscle tissues can return to a normal length, but if you know you’re not going to stretch before bed or 3 hours later, may as well stretch after your workout)