Max Effort Method

Max Effort Method

The body adapts to the stresses placed upon it, following the SAID Principle (Specific Adaptations to Imposed Demands). Absolute strength is primarily developed through heavy lifting, with the ultimate challenge being a 1-rep max (1RM). In the conjugate program, we max out once a week for both lower and upper body lifts, rotating our max lifts each week. We utilize constant resistance, accommodating resistance, and specialty bars to prevent pattern overload and overtraining, which can lead to decreased strength or injury.

1RM Back Squat (#2 Bands) Example Training Plan

Let’s consider a 1RM Back Squat using #2 bands, where your previous personal record (PR) was 290 pounds (this is bar weight only, we don’t include band tension). On this day, we aim to surpass that by 10 pounds. Our target weight will be 300 pounds in which we would perform 7 sets of 1 rep building up to a 1 rep max (1RM). Each lifter may have different strategies for specific lifts, but the key is to have a structured plan to identify what works best for you.

With Rogue #2 bands on a monolift, there is an additional 65 pounds of band tension at the top, meaning the effective resistance at the top is 365 pounds (300 pounds bar weight + 65 pounds band tension), while at the bottom, it’s closer to 330 pounds (300 pounds bar weight + 30 pounds band tension).

1RM Training Plan

Back squat: 1RM *bands goal: 300+#2 bands

• Set 1: 165+#2 at 00:00min.
• Set 2: 195+#2 at 2:30min.
• Set 3: 225+#2 at 5:00min.
• Set 4: 250+#2 at 7:30min.
• Set 5: 270+#2 at 10:00min.
• Set 6: 285+#2 at 13:00min.
• Set 7: 300+#2 at 16:30min.

Best Practices on Max Effort Days

• Rest for approximately 2-3 minutes between sets (up to 4 minutes for the last 1-2 sets).
• The last 3 lifts (sets 5-7) should be at 90% or more of your target weight. Note: perform no more than 3 lifts, at or above 90%, as this can increase the risk of injury and tax the nervous system for subsequent sessions.
• Make larger jumps in weight at the beginning of your sets and smaller jumps as you approach your max. It’s reasonable for the last two jumps leading to your goal weight (sets 5-7) to be 5% of that weight. For example: 165-195-225-250-270-285-300.
• If you don’t have a record, consider other similar 1RM and use those numbers to take an educated estimation of what you might get to. If you come up short (the last lift was easy), you could take one extra lift, but know there’s nothing wrong with “leaving a little meat on the bone” as in this system we max out every week.
• Aim to avoid missed lifts. Training is about progress, so set realistic targets. Focus on beating your previous score before moving on. If you believe you can lift more, save it for your next session. A well-structured program will allow you to replicate and exceed your PRs.
• Don’t match a PR you’ve already hit.
• Always use spotters, safety pins, and other safety equipment as needed. You’re always better off working in a group and spot all lifts than to lift on your own. Safety pins should be set 2” below the lowest position of the barbell to protect the athlete and the gear.
• Build plans for success, even if you need to modify it along the way. The goal should be to produce as heavy a lift as possible for that day, whether it’s an all time best or not, and to miss as few lifts as possible over the course of a year. It is common to see athletes on this system rarely miss a lift, sometimes as few as one every few years.

Accommodating Resistance Has Several Benefits

• Over Speed Eccentrics: As you initiate a squat, the bands contract, pulling you into the bottom faster. Eccentric contractions are the strongest form of muscle contraction and significantly enhance reversal strength. Chains do not cause over speed eccentrics and because of this athletes can experience more muscle soreness from using bands than they do using chains.
• Progressive Resistance: As you rise, the resistance increases from 330 pounds in the bottom to 365 pounds at the top (see 1RM Training Plan). In a conventional back squat without accommodating resistance, gaining leverage as the joint angles improve can cause the athlete to decrease acceleration, which increases time under tension. Training with bands trains the athlete to continue acceleration throughout the lift, counteracting this issue. This is how we develop explosive power for sport athletes without using the Olympic lifts (Snatch and Clean and Jerk) that are commonly used in athletic training.

Max Effort: Lower

Week 1 Box squat. Week 2 Back squat. Week 3 Deadlift. Week 4 Safety squat box squat. Week 5 Safety squat back squat. Week 6 Sumo deadlift. Week 7 Box squat + bands. Week 8 Back squat + bands. Week 9 Frog stance deadlift. Week 10 Back squat.

Notes from the source:

• 2 weeks squat + 1 week deadlift.
• Test lifts every 10-24 weeks to check on progress.
• Accommodating resistance for squats: 25% bands or chains.
• Accommodating resistance for deadlifts: #1 bands (over 400#), #0 bands (under 400#), or 25% chains.
• When using a box to squat always come to a full stop on the box while maintaining tension.

Max Effort: Upper

Week 1 Bench press. Week 2 Bench press + bands. Week 3 Multi-grip bench press + bands. Week 4 Multi-grip bench press. Week 5 Floor press + chains. Week 6 Floor press. Week 7 Pin press (2" above chest). Week 8 Bench press + bands + 10% chains. Week 9 Bench press + bands or chains. Week 10 Bench press.

Notes from the source:

• Alternate weeks between accomodating resistance and straight weight.
• Test lifts every 10-24 weeks to check on progress.
• Accommodating resistance for bench press: #1 bands (over 200#), #0 bands (under 200#), or 25% chains.
• Grip width can also be considered a variation if you don't have specialty bars.

Safety Concerns

Concerns about safety during max effort lifts are common among athletes and trainers. However, evidence suggests these lifts do not inherently pose more risk than any other rep schemes. In fact, risk arises from performing heavy lifts at high repetitions due to prolonged time under tension and fatigue.

Since we max out every week, our training prepares us for competition under similar conditions. The variety of exercises we incorporate, along with accommodating resistance, helps minimize loads in vulnerable positions, further reducing injury risk. For example, a 1RM Back Squat with #2 bands places less strain on the body at the bottom position compared to a traditional 1RM Back Squat.

Furthermore, the variety of movements stimulates continued adaptations. Reduces the risk of injuries by reducing hyper specialization, and reduces overuse from constantly training the same tissues the exact same way.

We should strive for maximum safety by using spotters as soon as you don’t feel 100% confident on the lift. Also, set-up safety pins on your first warm-up set with the empty bar.