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The Alternating Conjugate Periodization Model

elitefts™ Sunday Edition

The famous adage “If you fail to plan, you plan to fail” applies to strength training as it does to just about any otherendeavor. Arriving to the gym without any plan will lead to haphazard results. Tudor Bompa, considered by many tobe the father of periodization, puts it this way: “In training, nothing happens by accident but rather by design. Do youwant to be successful? Plan for it!”

Periodization is simply a way to organize or plan training into phases. Every lifter should map out his training to acertain extent, but you need to be careful about planning too far in advance because things may change. All it takesis one injury to disrupt your plans! A typical periodized plan for athletes involves the following sequence oftraining:

Endurance → Hypertrophy → Strength → Power

However, as you move from one phase to the other, the attributes of the previous phase(s) begin to decay. A moreefficient approach involves the conjugate method, which allows you to train multiple motor qualities at one time.

Al Vermeil is a proponent of the conjugate method. He’s also the only strength and conditioning coach to have worldchampionship rings from both the NFL and the NBA, so when he talks, you should listen!

Vermeil believes that all motor qualities should be trained simultaneously. Only the volume and intensity of each willvary depending on the needs of the athlete. When one component or method is being emphasized, the others mustbe reduced but never eliminated.

Periodization Between Programs

In general, three methods of periodization exist: standard, linear, and alternating. To improve strength over severalweeks, research indicates that linear periodization is superior to standard periodization, and alternating periodizationis superior to linear periodization.

The standard method of periodization is appropriatefor beginners during the initial stages of trainingbecause greater emphasis should be placed on formand technique over any other variable. Mostindividuals, however, will experience excellentprogress with the linear method of periodization andeven greater success can be achieved with thealternating method. The dashed lines in the figuresabove reflect rate of progress. The steepest slope,and thus the greatest rate of progress, occurs in thelast method.

Although research shows an improvement in strengthwith daily, weekly, and biweekly undulatingperiodization models, recent evidence from Germanysuggests a longer period for significant morphological(i.e., big muscle) adaptations to occur when rotatingbetween hypertrophy and strength/power phases.Individual rates of adaptation will ultimately determinethe duration of each program, but, on average, a four-week period for most individuals works well.

Periodization Within Programs

I’ve combined undulatory loading with a conjugateapproach of training to come up with the followingmodels for maximum strength, hypertrophy, andmuscular endurance. Power is also promoted in thesemodels because the intent of all concentric actions isto perform them in an explosive manner.

Using the parameters outlined above, each training session consists of three pairs of exercises—the A pair of

exercises, the B pair of exercises, and the C pair of exercises. Depending on the training status and availability of theathlete, a two-day or three-day split may be used as outlined below.

Two-day split

Day 1: Upper body

A1) Lying, seated, or standing pressA2) Chin-up, pull-up, or rowB1) Elbow flexionB2) Elbow extensionC1) Wrist flexionC2) Wrist extension

Day 2: Lower body

A1) Squat or deadliftA2) Knee flexionB1) Split squat or step-upB2) Hip/trunk extensionC1) Hip/trunk flexionC2) Ankle flexion/extension

Three-day split

Day 1: Upper body

A1) Seated or standing pressA2) Chin-up or pull-upB1) Elbow flexionB2) Elbow extensionC1) Wrist flexionC2) Wrist extension

Day 2: Lower body

A1) Squat or deadliftA2) Knee flexionB1) Split squat or step-upB2) Hip/trunk extensionC1) Hip/trunk flexionC2) Ankle flexion/extension

Day 3: Upper body

A1) Lying pressA2) Seated, bent-over, or one-arm rowB1) Elbow flexionB2) Elbow extensionC1) Wrist flexionC2) Wrist extension

You have a considerable number of exercise options at your disposal with this plan. Here’s an example of what atwo-day split would like over four months using the alternating conjugate system.

Of course, numerous modifications can be made depending on the individual and the situation. For example, if theathlete requires more scapular stabilization and rotator cuff work, I’ll substitute those movements for wrist flexion andextension. Just use the models above as a template, and use your judgment to make any necessary changes.

Double/Triple Split System

If you can barely squeeze in three or four workouts a week, don’t read any further. Just do what’s outlined above anddon’t piss your wife off anymore than you already do. For full-time athletes, students on summer break, and locked-out government workers as well as those who don’t mind occasional family disputes, consider a double split or evena triple split system for maximum results. Breaking up the training over two sessions (A exercises in the morning, Band C exercises at night) or three sessions (A exercises in the morning, B exercises in the afternoon, and Cexercises in the evening) will produce better results, and catching a nap between those sessions produces the bestresults!

Don’t think for a second that this plan is limited to only athletes of “non-subjective” sports. Physique competitors andanyone else who wants to look “swole” would also benefit from this approach. One knock against bodybuilders is thatthey rarely venture into the low-rep range, but doing so in a structured manner will help to break you out of a trainingrut and boost strength. By incorporating low-, moderate-, and high-rep training, you activate a wide spectrum ofmuscle fibers (slow-twitch type I and fast-twitch type IIA and IIB) for maximum growth.

Take advantage of all the positive effects that periodization has to offer. Use linear loading within programs andalternating loading between programs. Make sure to use a conjugate method that trains various motor qualities inyour workouts.

References

Alvar B, Wenner R, Dodd DJ (2010) The effect of daily undulated periodization as compared to linearperiodization in strength gains of collegiate athletes. Journal of Strength and Conditioning Research 24(S1):1.

Baker DG, Wilson GJ, Carlyon R (1994) Periodization: The effect on strength of manipulating volume andintensity. Journal of Strength and Conditioning Research 8(4):235–42.

Bompa TO (1993) Periodization of strength: The new wave in strength training. Toronto, ON: Veritas.

Buford TW, Rossi SJ, Smith DB, Warren AJ (2007) A comparison of periodization models during nine weekswith equated volume and intensity for strength. Journal of Strength and Conditioning Research 21(4):1245–250.

Hartmann H, Bob A, Wirth K, Schmidtbleicher D (2009) Effects of different periodization models on rate offorce development and power ability of the upper extremity. Journal of Strength and Conditioning Research23(7):1921–932.

King I (2002) Get buffed! Ian King’s guide to getting bigger, stronger and leaner (3rd ed.). Reno, Nevada: KingSports.

Monteiro AG, Aoki MS, Evangelista AL, Alveno DA, Monteiro GA, Piçarro IDC, Ugrinowitsch C (2009)Nonlinear periodization maximizes strength gains in split resistance training routines. Journal of Strength andConditioning Research 23(4):1321–326.

Poliquin C (1997) Advanced strength training certification program [Correspondence course]. Napa, California:Dayton.

Prestes J, Frollini AB, De Lima C, Donatto FF, Foschini D, de Marqueti RC, Fleck SJ (2009) Comparisonbetween linear and daily undulating periodized resistance training to increase strength. Journal of Strengthand Conditioning Research 23(9):2437–442.

Rhea MR, Ball SD, Phillips WT, Burkett LN (2002) A comparison of linear and daily undulating periodizedprograms with equated volume and intensity for strength. Journal of Strength and Conditioning Research16(2):250–55.

Tate D, Siff MC (2000) Supertraining and Westside strength camp. Seminar presented in Denver, Colorado.

Vermeil A (2004) High performance workshop. Seminar presented at the Athletic Conditioning Centre inOttawa, Ontario.

Vermeil A (2004) Philosophy and training system for enhancing performance. Deerfield, Illinois: Vermeil’sSports and Fitness.

Willoughby DS (1993) The effects of mesocycle-length weight training programs involving periodization andpartially equated volumes on upper and lower body strength. Journal of Strength and Conditioning Research7(1):2–8.

Zatsiorsky VM (1995) Science and practice of strength training . Champaign, IL: Human Kinetics.

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