Combining conjugate and intuitive training methods
Conjugate training and intuitive training are two popular approaches to strength training that have their own unique benefits and drawbacks. While they may seem like opposing methods, combining them can offer a balanced approach to strength training that incorporates both structure and flexibility.
Conjugate training, as previously discussed, is based on rotating through different exercises, loading parameters, and training modalities to promote consistent progress and avoid plateaus. This structured approach can be highly effective for improving strength and power in specific areas, such as maximum strength, explosive power, or speed-strength.
On the other hand, intuitive training emphasizes flexibility and listening to your body. With intuitive training, there is less emphasis on strict programming and more emphasis on adjusting training based on how you feel. This can be beneficial for avoiding burnout and injury, as well as maintaining motivation and enjoyment of training.
Combining these two methods can offer the best of both worlds. By incorporating the structure and specificity of conjugate training with the flexibility and intuition of intuitive training, athletes can experience the benefits of both approaches.
One way to combine these methods is to use the conjugate method as a framework for training, but with the flexibility to adjust exercises or training modalities based on how you feel on any given day. For example, if you're feeling particularly fatigued, you may choose to use lighter weights in your maximal effort phase, or focus more on accessory exercises in your dynamic effort phase.
Another way to combine these methods is to use intuitive training during deload or recovery weeks. During these weeks, athletes can focus on listening to their bodies and adjusting training accordingly, without worrying about strict programming or heavy lifting.
Incorporating a mix of both structured and flexible training can also help to keep athletes motivated and engaged in their training. By having the structure of conjugate training, athletes can feel a sense of progression and accomplishment, while also having the flexibility to adjust their training as needed.
However, it's important to note that combining these methods requires a certain level of experience and knowledge of both approaches. Athletes should also pay close attention to their body and adjust training as needed to avoid burnout and injury.
In summary, combining conjugate training and intuitive training methods can offer a balanced approach to strength training that incorporates both structure and flexibility. By using the conjugate method as a framework for training, but with the flexibility to adjust based on how you feel, athletes can experience the benefits of both approaches. However, proper knowledge and experience are required, and athletes should always prioritize safety and listen to their bodies.
