The conjugate system must evolve.
It also has to stay on the rails and still represent the method. That’s the line. Evolve it without turning it into something it isn’t.
So I’ve started to feather in more consistent RPE work to the standard split. Here’s how.
Where the standard setup falls short
Typically, dynamic squats will be 12x2, 8x3 and so on. That works. But raw lifters need more practice doing comp-style squats.
And geared lifters need more narrow stance work, IMO, than the standard setup allows for.
What we changed
We moved to 4x3 on the percentage work. After that, we do 3x8 or 3x6 narrow stance free squats on an RPE scale.
The wave
Week 1 = RPE 7
Week 2 = RPE 8
Week 3 = RPE 9 or a top set
Why it works
It helps with conditioning, form and technique, and hypertrophy. For geared lifters, it helps you get strong in a position we don’t train often.
The results
Over the past year or so, we’ve had great success with this in the off-season for everyone, and even in prep for raw lifters.
Want to see how this fits your training? Message me.
Evolve. Stay on the rails.
