Conjugate U (eBook)

Conjugate U: The Proven and Practical Guide for Using the Conjugate Method with Athletes (eBook) by Nate Harvey 190 pages This book is a testament to the validity, effectiveness, and success of using the Conjugate Method with athletes of multiple disciplines.   Nate Harvey, MS, CSCS, and Executive Equipment Specialist for elitefts began his quest for strength in a similar fashion to most of us — training with early weight equipment in the basement in our pre-teen and teenage years. Making his way to playing college football, Nate experimented with almost every program known to man — searching for THE ONE program that took his development to the top.  Becoming obsessed with the great Mike Alstott led him to the discovery of Louie Simmons, our own founder, Dave Tate...and naturally, the Conjugate Method.   From Nate: "Over the course of 18 years, I have witnessed the system outperform virtually all types of periodization and schemes. It’s very hard to objectively evaluate a strength and conditioning system, I get that. One of the indicators that spoke very loudly to me was when we started getting athletes achieving things athletically that, by all previous indicators, shouldn’t be doing. The last school I used this system at was in its infancy of competing at the Division I level, not even 15 years. Subtract the ten years of my time there and you have 5 years as a Division I program when we started to implement the system. When you are as young as we were, you are not getting top tier athletes. After about a year of the system is in place, we were starting to see some surprising performances and some eyebrows were starting to rise, this was another moment of validation and reassurance that we were on to something big. Fast forward 10 years later, and we had the following results from a very young lower level DI school using the Conjugate Method: First and only Football Conference champions  First Division I National Champion (Men’s Shot Put) 3 Basketball Conference Championships in one calendar year (2 for the Men, 1 for the Women). Prior to this time, neither team had won a conference title. Women also had the lowest injury rate in the athletic department the year they won. This was when we were able to run the system in its truest form without outside meddling.  Men’s shot putters have won 7 of the last 8 indoor track and field Conference Titles and 8 of the last 8 outdoor track and field titles Men’s Swimming and Diving won their first ever Conference Title 8 of the schools 12 total All-Americans 18 Olympic Trials Qualifiers (shot put, swimming diving), two of those qualified for the final round in their sport  Over 50 individual Conference Champions (Track and field, swimming, wrestling, and diving) 16 individual National Qualifiers Over 75 Regional Qualifiers  Substantially decreased injury rates Despite all of these accomplishments we had athletes leave the system either by their own accord or were forced to by their coach, NOT ONE TIME did their performance improve after leaving the system. Injuries typically increased after leaving the system as well. On the flip, side nearly every time an athlete came and trained Conjugate after leaving another training system, their performance improved and their injuries decreased. Sports that trained in the Conjugate system included: Men’s and Women’s Track and Field — Women’s Soccer Men’s and Women’s Basketball — Women’s Crew Men’s and Women’s Swimming and Diving — Women’s Volleyball Men’s and Women’s Cross Country — Women’s Tennis Baseball Softball Wrestling In addition to all these indicators, was the overwhelming feedback from our athletes. The ones who trained with it then had to go put their asses on the line told us, this method was a major factor in their success." In Conjugate U, you'll learn: What the Conjugate Method is Why and how to use it for athletes Squat, Bench, and Deadlift variations and their application in Conjugate Method and their carryover to the playing field Dynamic and Max Effort templates Jumps, throws, accessory movements, tissue work, mobility, peaking and deloading You'll also receive: Throwers 3-Week Summer Block Men's Basketball — 6 weeks out from Conference Championships Women's Basketball — 3-weeks Training post season Week training block for fall Baseball — position and pitchers Table of Contents Acknowledgments Purpose About the Author Conjugate Defined Why Conjugate for Athletes The 3 Methods Dynamic Effort -— Speed Days — Dynamic Lanes Repeated Effort — Accessory Lanes Max Effort — Heavy Days — Max Effort Lane Training Lanes — Setting up Programs The Big Three The Box Squat Bench and its variations Pulls — Deadlift and Variations Daily Workouts Max Effort Upper Day Template Dynamic Effort Lower Day Template Dynamic Effort Upper Day Template Max Effort Lower Day Template Off-Season Weekly Templates In-Season Weekly Templates Tissue Prep Lanes — Upper and Lower Body Options Warm Up Lanes — Upper and Lower Body Options Jumps Lane — Explosive Strength Options for Lower Body Days Jumps Lane — Plyometric Options for Lower Body Days Throws Lane — Explosive Strength Options for Upper Body Days Throws Lane — Plyometric Options for Upper Body Days Dynamic Effort Lane — Options for Lower Body Days Dynamic Effort Lane — Options for Upper Body Days Max Effort Lane — Options for Lower Body Days Max Effort Lane — Options for Upper Body Days Accessory Lane — Options for Lower Body Days — Second Barbell Movement Accessory Lane — Options for Lower Body Days — Isolation Movements Accessory Lane — Options for Upper Body Days — Second Pressing Movements Accessory Lane — Options for Upper Body Days — Isolation Movements Ab and Torso Training — Options for Upper and Lower Body Days Mobility/Reset Lanes — Options for Upper and Lower Accommodating Resistance — Bands and Chains Accommodating Resistance — Setting Up Bands Accommodating Resistance — Implementing and Setting Up Chains Accommodating Resistance — Use on Accessory Work The Art of Peaking Using Bands to Peak for Competition Deloading Sport Programming Examples Throwers 3 Week Summer Block Men’s Basketball — 6 Weeks Out From Conference Championships Women’s Basketball — 3-Week Training Post Season Week Training Block for Fall Baseball — Position and Pitchers