Strong legs are crucial for various athletic endeavors, and squats are a go-to exercise to build leg strength. However, legendary powerlifter Louie Simmons argues that there’s more to a strong squat than just squatting.
Simmons, who has trained numerous elite powerlifters, emphasizes a different approach: the conjugate method. This method focuses on weak link training and utilizes various special exercises to target specific muscle groups and improve overall squat form.
Why not just squat four times a week?
According to Simmons, traditional high-frequency squatting can lead to injuries and hinder progress. Instead, the conjugate method incorporates special exercises that address weaknesses in the muscles crucial for squatting, like the hamstrings, glutes, and core.
The Conjugate Method in Action
The conjugate method involves two primary workouts per week:
- Special Strength and Squat Development: This workout combines exercises that build overall strength and target squat-specific muscles.
- Absolute Strength Training: This workout focuses on heavy lifts like deep box squats, good mornings, and pulls to build raw power.
Extra Workouts: Addressing Weak Links
The conjugate method also incorporates additional targeted workouts throughout the week to address individual weaknesses. Here are some examples:
- Glute Ham Raises and Pull-Throughs: These exercises strengthen the hamstrings and glutes, essential for proper squat form and power.
- Good Mornings: Weak lower back muscles can lead to bad form during squats. Good mornings strengthen the back to prevent injuries and improve squat stability.
- Belt Squats: This variation allows you to train squatting mechanics without the stress of a barbell on your back.
Benefits of the Conjugate Method
- Reduced Injury Risk: By strengthening weak areas, the conjugate method helps prevent injuries commonly associated with squatting.
- Improved Squat Form: By addressing weaknesses, the conjugate method promotes proper squat mechanics, leading to a more efficient and powerful squat.
- Increased Strength: By targeting specific muscle groups and building overall strength, the conjugate method can significantly improve your squat numbers.
Who is this method for?
The conjugate method is ideal for athletes and lifters looking to take their squat training to the next level. It’s particularly beneficial for those who have plateaued with traditional squatting routines or are prone to injuries.
Key Takeaways
- Squatting is important, but there’s more to building a strong squat than just squatting itself.
- The conjugate method prioritizes weak link training to address muscle imbalances and improve squat form.
- By incorporating special exercises and targeted workouts, the conjugate method can significantly enhance your squat strength and performance.
Check out our previous post about Box Squats: A Powerful Technique You Should Consider.