Baker Barbell Podcast #4 - Conjugate Programming: Max Effort Day
Andy and Dan dive deep into "max effort" day, a signature element of conjugate programming. In the conjugate system, max effort day represents the intensity, or heavy, stimulus common to all periodized programs. Uniquely though, max effort day requires the lifter to work up to a one-rep max (although it could be a double or triple) on a given upper or lower body exercise each week. The weight is not prescribed, but selected by the lifter based on his ability on that day.
This ensures a very high level of force output during the workout, but also leaves room for auto-regulation, as the lifter only works up to the 1RM that he or she has on that day. Since the lifter is hitting 1RM's each week on different exercises, max effort day builds skill and confidence under heavy loads, so that the lifter always feels prepared for heavy weight.
Andy and Dan discuss how max effort day can be used as a specific form of training stress for powerlifters as well as sport athletes, and the many ways in which exercise selection can be used to manage fatigue from week to week.
Andy Baker
Blog: www.AndyBaker.com
IG: @bakerbarbell
Owner of Kingwood Strength & Conditioning
Co-author of Practical Programming for Strength Training
Co-author of The Barbell Prescription: Strength Training for Life After 40
Dan Flanick
IG: @coachdanflanick