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The Alternating Conjugate Periodization Model

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The famous adage If you fail to plan, you plan to fail applies to strength training as it does to just about any other
endeavor. Arriving to the gym without any plan will lead to haphazard results. Tudor Bompa, considered by many to
be the father of periodization, puts it this way: In training, nothing happens by accident but rather by design. Do you
want to be successful? Plan for it!
Periodization is simply a way to organize or plan training into phases. Every lifter should map out his training to a
certain extent, but you need to be careful about planning too far in advance because things may change. All it takes
is one injury to disrupt your plans! A typical periodized plan for athletes involves the following sequence of
training:

Endurance Hypertrophy Strength Power

However, as you move from one phase to the other, the attributes of the previous phase(s) begin to decay. A more
efficient approach involves the conjugate method, which allows you to train multiple motor qualities at one time.
Al Vermeil is a proponent of the conjugate method. Hes also the only strength and conditioning coach to have world
championship rings from both the NFL and the NBA, so when he talks, you should listen!
Vermeil believes that all motor qualities should be trained simultaneously. Only the volume and intensity of each will
vary depending on the needs of the athlete. When one component or method is being emphasized, the others must
be reduced but never eliminated.

Periodization Between Programs

In general, three methods of periodization exist: standard, linear, and alternating. To improve strength over several
weeks, research indicates that linear periodization is superior to standard periodization, and alternating periodization
is superior to linear periodization.

The standard method of periodization is appropriate

for beginners during the initial stages of training
because greater emphasis should be placed on form
and technique over any other variable. Most
individuals, however, will experience excellent
progress with the linear method of periodization and
even greater success can be achieved with the
alternating method. The dashed lines in the figures
above reflect rate of progress. The steepest slope,
and thus the greatest rate of progress, occurs in the
last method.
Although research shows an improvement in strength
with daily, weekly, and biweekly undulating
periodization models, recent evidence from Germany
suggests a longer period for significant morphological
(i.e., big muscle) adaptations to occur when rotating
between hypertrophy and strength/power phases.
Individual rates of adaptation will ultimately determine
the duration of each program, but, on average, a fourweek period for most individuals works well.

Periodization Within Programs

Ive combined undulatory loading with a conjugate
approach of training to come up with the following
models for maximum strength, hypertrophy, and
muscular endurance. Power is also promoted in these
models because the intent of all concentric actions is
to perform them in an explosive manner.

Using the parameters outlined above, each training session consists of three pairs of exercisesthe A pair of

exercises, the B pair of exercises, and the C pair of exercises. Depending on the training status and availability of the
athlete, a two-day or three-day split may be used as outlined below.

Two-day split
Day 1: Upper body
A1) Lying, seated, or standing press
A2) Chin-up, pull-up, or row
B1) Elbow flexion
B2) Elbow extension
C1) Wrist flexion
C2) Wrist extension

Day 2: Lower body

A1) Squat or deadlift
A2) Knee flexion
B1) Split squat or step-up
B2) Hip/trunk extension
C1) Hip/trunk flexion
C2) Ankle flexion/extension

Three-day split
Day 1: Upper body
A1) Seated or standing press
A2) Chin-up or pull-up
B1) Elbow flexion
B2) Elbow extension
C1) Wrist flexion
C2) Wrist extension

Day 2: Lower body

A1) Squat or deadlift
A2) Knee flexion
B1) Split squat or step-up
B2) Hip/trunk extension
C1) Hip/trunk flexion
C2) Ankle flexion/extension

Day 3: Upper body

A1) Lying press
A2) Seated, bent-over, or one-arm row
B1) Elbow flexion
B2) Elbow extension
C1) Wrist flexion
C2) Wrist extension

You have a considerable number of exercise options at your disposal with this plan. Heres an example of what a
two-day split would like over four months using the alternating conjugate system.

Of course, numerous modifications can be made depending on the individual and the situation. For example, if the
athlete requires more scapular stabilization and rotator cuff work, Ill substitute those movements for wrist flexion and
extension. Just use the models above as a template, and use your judgment to make any necessary changes.

Double/Triple Split System

If you can barely squeeze in three or four workouts a week, dont read any further. Just do whats outlined above and
dont piss your wife off anymore than you already do. For full-time athletes, students on summer break, and lockedout government workers as well as those who dont mind occasional family disputes, consider a double split or even
a triple split system for maximum results. Breaking up the training over two sessions (A exercises in the morning, B
and C exercises at night) or three sessions (A exercises in the morning, B exercises in the afternoon, and C
exercises in the evening) will produce better results, and catching a nap between those sessions produces the best
results!
Dont think for a second that this plan is limited to only athletes of non-subjective sports. Physique competitors and
anyone else who wants to look swole would also benefit from this approach. One knock against bodybuilders is that
they rarely venture into the low-rep range, but doing so in a structured manner will help to break you out of a training
rut and boost strength. By incorporating low-, moderate-, and high-rep training, you activate a wide spectrum of
muscle fibers (slow-twitch type I and fast-twitch type IIA and IIB) for maximum growth.
Take advantage of all the positive effects that periodization has to offer. Use linear loading within programs and
alternating loading between programs. Make sure to use a conjugate method that trains various motor qualities in
your workouts.

References
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periodization in strength gains of collegiate athletes. Journal of Strength and Conditioning Research 24(S1):1.
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intensity. Journal of Strength and Conditioning Research 8(4):23542.
Bompa TO (1993) Periodization of strength: The new wave in strength training. Toronto, ON: Veritas.
Buford TW, Rossi SJ, Smith DB, Warren AJ (2007) A comparison of periodization models during nine weeks
with equated volume and intensity for strength. Journal of Strength and Conditioning Research 21(4):1245
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Hartmann H, Bob A, Wirth K, Schmidtbleicher D (2009) Effects of different periodization models on rate of
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23(7):1921932.
King I (2002) Get buffed! Ian Kings guide to getting bigger, stronger and leaner (3rd ed.). Reno, Nevada: King
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Monteiro AG, Aoki MS, Evangelista AL, Alveno DA, Monteiro GA, Piarro IDC, Ugrinowitsch C (2009)
Nonlinear periodization maximizes strength gains in split resistance training routines. Journal of Strength and
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Poliquin C (1997) Advanced strength training certification program [Correspondence course]. Napa, California:
Dayton.
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Rhea MR, Ball SD, Phillips WT, Burkett LN (2002) A comparison of linear and daily undulating periodized
programs with equated volume and intensity for strength. Journal of Strength and Conditioning Research
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Tate D, Siff MC (2000) Supertraining and Westside strength camp. Seminar presented in Denver, Colorado.
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