Question for Jimbo

Gary,

Cybergenetic periodization is basically periodizing your training by listening to your body and adjusting your training based on how it reacts. This, in a way, sort of describes conjugate periodization as well. To get a little more descriptive, the conjugate method, in a nutshell, focuses on working different capacities of strength simultaneously...this in comparison to the westernized method where one capacity (strength, power, hypertrophy) is the main focus per block or cycle.

On paper, traditional U.S. periodization looks great. For example, one would think that starting with a base phase (which focuses on hypertrophy) and following it for 4-6 weeks, followed by a strength phase (4-6 weeks as well), followed by a power phase (4-6 weeks) followed by a peak phase is the the way to go. I mean yeah, first you gain access to a greater amount of motor units in the first base cycle as well as putting on muscle mass. Then, you take this newly acquired muscle mass and turn it into strength. Then, you take this muscle mass and now, newly acquired strength and turn it into power. Then, just before the big event, you take all of these newly acquired strength capacities and peak each of them so that you are primed and ready for whatever that big event is.

Sounds great, and I admit that this does work...for a while. I trained for 10 years using this style of training and got somewhat strong. But the problem with this is that the body will detrain after so many weeks. So if you take your 4 week base hypertrophy cycle with the focus being on building LBM as well as the recruitment of unused motor units, then yes you will gain LBM...no doubt. However, as you get into your strength cycle of 4 weeks with the primary focus on building strength, then you have gone 4 weeks since last training for mass. Tack on 4 more weeks of a "power" phase, and it has been 8 weeks since training for mass. Guess what, some of that mass you gained in weeks 1-4 have been lost. And the same will apply to strength and power as you restart the cycle. So basically, you are training hard for 4 weeks just to lose some of that hard earned muscle or strength 8 weeks later. Not really what I'm looking for. Second, alot of the training used in westernized periodization is based on percentages. The percentages can really screw you up if you live and die by them b/c if you feel like crap or start to overreach and continue to follow the exact prescribed percentages, you can easily lead yourself into overtraining and begin losing strength, etc. This won't happen overnight, obviously, but if there is a better way......

The conjugate method, focuses on each capacity simultaneously. For example, within the same week, you seperately cycle maximum effort work, dynamic or power work and finally, hypertrophy or repetition work. Like I said, each of these capacities are cycled seperately. Also, the exercises used are rotated based on what capacity you are working on. Since, neurologically the body can't handle weights at or above 90% for more than 2 or 3 weeks, the maximum effort exercises are rotated every 2 or 3 weeks. Dynamic, or speed, work focuses on moving the weight FAST in order to develop explosiveness, so 50-70% of 1rm is used with no rotation of exercises, however the percentages can by cycled. Repetition, or hypertrophy, work is done at ~70-85% and can be rotated every 3-4 weeks based on whether the exercise is a supplemental or accessory lift. Vladimir Zatsiorsky goes into detail in his books as to why these three methods are used.

This method of training comes from eastern bloc philosophies and is sometimes referred to as the Russian Conjugate Method. There is no way I could describe it one post as there is tons more to it than this, but the above description will get you started.

I would suggest reading Mel Siff, Vladimir Zatsiorsky, Yuri Verkoshanski (sp), and visit Louie Simmons' website as he puts this in terms that are easily understood. Tom Myslinski (cleveland browns asst. strength coach) wrote a great thesis on this very subject over at elitefts.com. Read it.

Hope this helps, Gary.

Jimbo Hale