When you train, do you always think about just what you’re doing in that particular session or do you give any regard to the links between what you do from Session 1 to Session 2 to Session 3?

Recently I’ve been working hard to improve my leg strength and power using various squatting and lunge methods.

In the last month, these methods have taken my 1RM box squat from 150 to 157.5kg.  This has been achieved whilst doing more (shock horror….) 5k running and cycling in preparation for a sprint distance triathlon next year.

So how does it work?

You may be familiar with the ‘dynamic’ days developed at the famous Westside Barbell which focus on increasing the force of the lift whether it be squats, deadlifts or bench press.

I would never claim to be training as they do (as some do) but the principles can be taken and applied to many types of training, not just powerlifting.

Using a weight of between 50-60% of your 1RM perform 8-10 sets of 2-3 reps focussing on moving the bar as fast as possible in each rep (with great technique of course). Rest 30-60 seconds between sets.

Let’s say you perform the dynamic or speed day on Monday, you would then perform high weight, low rep sets on the  Thursday (72 hours after the dynamic day. The idea is to take the increase in force and neurological ‘firing’ from Session 1 into Session 2 where you improve on pure strength.

In Session 2 my ’strength’ day, I’ll go for 5-8 singles of the Pin Squat (front squat position)

Combined with various lunges, glute-ham raises, jumping and plyometrics and kettlebell swings, there has already been a significant increase in my leg strength and power.

The jumps are performed at the start of each session whilst my CNS is still fresh and this also helps ‘wake up’ the muscles in preparation for the squats to come.

Once the heavy work is done, I’ll do 3-4 sets of 6-8 reps of lunges, heavy swings, GHR’s etc.

As you can see each session consists of power, strength and hypertrophy rep ranges rather than following a linear periodisation model of endurance for a few weeks then strength, then power.

As I move closer to the triathlon I’ll be working more on high rep, power endurance methods but maintaining these strength gains.

Not only does this maintain strength all year round but it’s also makes training much more varied which is an element of training people often forget in order to keep the body stimulated and making gains!

Obviously these methods can be transferred to other lifts. For instance, if you’re overhead press isn’t up to scratch, a kettlebell jerk session and speed presses on dynamic day, followed 72 hours later by a heavy press session will reap rewards in building your pressing strength.

Speed deadlifts and heavy kettlebell swings may be used to increase your pulling strength.

These methods can be used by anyone provided they have the skill and technique to perform near maximal and fast lifts.

For more information on the conjugate periodization model check out the Westside Barbell website