Building Athleticism: Train Like an Athlete
Athletic movement is all about speed, power, and precision. One of the training methods we use is Interval Training. In this post, we’ll break down key concepts like Rate of Force Development (RFD) and explore how elements of the Conjugate Method enhance our programming.
The Key to Power: Rate of Force Development (RFD)
Rate of Force Development (RFD) measures how quickly an athlete can produce power. It’s not enough to generate a lot of force; the real challenge is doing it in the shortest time possible.
Why is RFD Important?
RFD plays a critical role in athletic performance across all sports and disciplines. Here’s why it matters:
Quicker Reaction Times: RFD allows athletes to react almost instantaneously, whether it’s dodging an opponent, starting a sprint, or landing a jump.
Improved Efficiency: Explosive power ensures your movements are not only faster but more controlled and effective.
Optimal Force in Short Windows: Sports often demand brief bursts of force—think jumping for a rebound or pushing off a starting block. High RFD ensures you can maximize performance during those moments.
Carryover to Strength Gains: Training for RFD improves recruitment of fast-twitch muscle fibers, leading to better overall strength development.
How We Train RFD
On interval training days, we emphasize moving light to moderate weights with maximum speed. This method trains both the muscular and nervous systems to work together efficiently, building the explosive power required for peak athletic performance.
The Conjugate Method: A Blueprint for Balance
One of the training philosophies we’ve drawn inspiration from is the Conjugate Method, developed by Louie Simmons of Westside Barbell. Known for its effectiveness in powerlifting, the Conjugate Method blends principles from Soviet and Bulgarian training systems to help athletes build strength, power, and speed while minimizing the risk of injury and burnout.
Breaking Down the Conjugate Method
The Conjugate Method divides training into two main components, each serving a specific purpose:
Max Effort Days
Purpose: Lift the heaviest weight possible to develop maximal strength.
Approach: Use compound lifts (e.g., squats, deadlifts) and follow them with accessory exercises that address weaknesses and support injury prevention.
Dynamic Effort Days
Purpose: Focus on speed and explosiveness by lifting submaximal weights as quickly as possible.
Approach: Perform explosive lifts followed by accessory work designed to complement speed development.
How We Incorporate Conjugate Principles
While we don’t follow the Conjugate Method exactly as designed, we’ve adapted its principles to suit our members. You can see in our weekly training we feature strength days and interval days like conjugates max effort days and dynamic days. By focusing on concepts like Rate of Force Development and incorporating principles from proven systems like the Conjugate Method, we can optimize our workouts for speed, power, and strength while minimizing the risk of injury.
Whether it’s moving lighter weights explosively or pushing your limits on max effort days, every session has its role in the bigger picture of becoming a stronger, faster, and more agile athlete.