Matt wenning training program

Matt never formally named this new periodization style so I will do it for him. Conjugate periodization is a training style where you train to get bigger, stronger and more explosive all at the same time. This is radically different from linear periodization where you are slowly building your strength over many weeks or months leading up to a competition.

Matt first learned about this superior periodization model when he trained under Louie Simmons at the Westside Barbell training club. Louie Simmons believed that other forms of periodization were inferior for building strength and avoiding injuries. Here is Louie Simmons talking about the benefits of conjugate periodization:. Conjugate periodization is based on three training methods:. The max effort method involves working up to a rep max but ideally a 1-rep max. The dynamic effort method is radically different: it involves lifting submaximal weights explosively.

This increases your rate of force development in the big 3 power lifts and has a synergistic effect with the max effort method on increasing maximal strength. Finally the repetition effort method involves lifting submaximal weights for higher repetitions. Here is Matt Wenning himself giving a great overview of the 3 training methods:. The max effort method, dynamic effort method and repetition effort method represent the foundation of the conjugate periodization model.

Matt Wenning believes that many people fail to make progress because they train with too much frequency. In other words too many people are violating the law of 72 hours. The law of 72 hours states that it takes about 72 hours to recover from a major workout. If you have a big squat or deadlift workout then it is probably going to take about 72 hours before you can train your lower body again with heavy weights. Likewise you probably need to wait about 72 hours after a big bench press workout before training your upper body heavy again.

Here is Matt Wenning giving his thoughts on the law of 72 hours:. One of the best training splits that you can use while training with conjugate periodization is the classic Westside Barbell training split.

For example:. There is always at least 3 days in between major workouts for the upper body and the lower body. This is a great way to ensure that you have enough rest between workouts to recover and make optimal progress. Of course Matt has a template that he uses for each of these workouts. Check it out:. Matt Wenning believes that the bench press is primarily a triceps exercise so his upper body workouts really revolve around building the triceps.

The triceps are that important for a big bench press! Matt is also a strong believer in building up the upper back. This is important both for developing your pressing power and for keeping injuries at bay. Matt usually finishes his upper body workout with at least 2 upper back exercises. Of course the quadriceps play a role in building up the raw powerlifting squat but not to the same extent as the hamstrings and the rest of the posterior chain.

The max effort method is perhaps the most important of the three training methods. This method involves working up to a rep max on an exercise designed to build the squat, bench press or deadlift. In some cases a rep max can be utilized here but most of the time it is better to work up to a 1-rep max. The max effort method represents more of a neurological training stimulus to the body. It teaches your body to recruit more motor units within the working muscles and to better coordinate the different muscle groups together to complete the lift.

In case you are more of a visual learner here is Matt Wenning himself breaking down the max effort method:. The max effort method is rarely used with the traditional competition lifts. These are exercises that are similar to but slightly different from the competition lifts. Here are some examples of special exercises that Matt might use on his max effort days:. Matt prefers to change these exercises every single week in order to challenge his body and prevent accommodation. He often uses tools like the safety squat bar , bands or chains to mix things up and attack his weak points harder.

The dynamic effort method is almost the polar opposite of the max effort method. Actually it is very similar to compensatory acceleration training as utilized by Josh Bryant in his own powerlifting-style programming. Matt Wenning uses the dynamic effort method to teach his body to use his full strength potential more quickly on the big three powerlifts.

If the max effort method makes a car go faster then the dynamic effort method teaches the car to accelerate from miles per hour in record time. Here is Matt talking about the unique benefits of the dynamic effort method:. With the dynamic effort method you are going to focus on lifting submaximal weights as quickly as possible. Matt uses the dynamic effort method to train each of the big three powerlifts: the squat, the bench press and the deadlift.

The dynamic effort bench press is trained on its own day while the dynamic effort squat and deadlift are trained together. Here is a great video of Matt training the dynamic effort bench press with bands and chains :. Matt uses slightly different dynamic effort training protocols for each of the three powerlifts.

The bench press is normally trained for triples, the squat for doubles, and the deadlift for singles. These set and rep schemes are very similar to what Louie Simmons uses with his Westside Barbell powerlifting team.

This makes sense as Matt trained under Louie Simmons for several years and knows the Westside system inside and out. It is important to note that the percentages reflect the total weight at lockout. This includes the bar weight plus any chain weight or band tension that is also present at lockout. Here are a few dynamic effort bench press protocols that them might use:. For optimal results Matt Wenning has his athletes wave the dynamic effort percentages using a three week wave.

In other words the percentages get slightly heavier over the course of three workouts. After your third workout you would start over with a new wave. Matt often has his athletes use a different type or amount of accommodating resistance from one wave to the next to keep your body off balance. For example here is how you might sequence three waves in a row for the bench press:.

As you can see Matt Wenning uses bands and chains extensively in his dynamic effort workouts. These tools teach you to accelerate the bar as fast as possible and are great for building explosive strength. The bottom line is that the dynamic effort method is a key part of the Matt Wenning training philosophy.

Marc Bell once asked Stan Efferding about the meaning of life. To get jacked and tan! You are going to perform higher-rep sets on different accessory exercises for the key powerlifting muscles like the triceps, upper back and posterior chain. The repetition effort method is used for 3 main reasons:.

As you can see this is a very versatile training method. Here is Matt Wenning himself talking more about the benefits of the repetition effort method:.

Of course there is a HUGE difference between how a bodybuilder and a powerlifter such as Matt Wenning uses the repetition effort method. Matt is looking to strengthen the specific muscle groups that are most important for driving up the squat, bench press and deadlift. Matt Wenning uses the repetition effort method with 2 types of exercises:. Supplementary exercises are usually performed for sets of reps.

These are big, compound lifts designed to directly increase your big 3 powerlifts. Examples of supplementary exercises would be all variations of bench presses, squats, good mornings, and deadlifts.

Of course these exercises could be performed with bands or chains or even specialty barbells like the safety squat bar or even the bamboo bar. On the other hand accessory exercises are performed for somewhat higher reps and are used to strengthen specific muscle groups. Lat pulldowns, triceps extensions, reverse hyperextensions and glute ham raises are all examples of accessory exercises that Matt Wenning likes to use.

The repetition effort method may not directly drive up your lifts like the max effort method and the dynamic effort method. However, it still plays a critical role in the Matt Wenning training program. Matt Wenning is an extremely advanced powerlifter. He spent many, many years mastering the big three power lifts with straight weight. Likewise a smart lifter should not have just one exercise but a library of books to draw from. Charles Poliquin is of a similar opinion, saying that you should have a treasure trove of exercises to utilize in your training.

The principle of specificity seems to be a hot topic recently, with many individuals extolling the virtue of the Bulgarian method, the Sheiko method, and other training methodologies that utilize the competition lifts rather extensively in training. While it is hard to argue with the success that athletes have had with such programs, Matt brings up a very important point: the strength athletes who have the most longevity tend to be the ones who vary their exercises the most.

On the other hand, those who draw from a more narrow selection of exercises tend to have somewhat shorter careers. Of course the principle of specificity exists on a continuum. If you want to improve your deadlift, at some point you are going to have to deadlift. But there are many ways to manipulate an exercise to vary the form and point of overload. You can perform sumo, conventional, or snatch grip deadlifts.

You can deadlift from the ground, standing on a podium, or from blocks. Changing the method or mode of contraction would be another possibility — isometric deadlifts come to mind as a great plateau buster. There are many ways to skin a cat with regards to exercise selection, but one thing is for certain: if you want to stay in the iron game for a long time, exercise variation is your friend.

As they say, he who lifts the longest gets the strongest. The Matt Wenning training program utilizes a very specific means of warming up for his workouts that I have found quite useful. Matt performs a circuit consisting of four exercises back to back with each exercise performed for four sets of twenty-five reps. These sets are rather light and are not intended to significantly fatigue the athlete. This type of warm up accomplishes two things: it potentiates the muscles that you will be working that day, and provides a slight conditioning effect for the athlete.

Matt has spoken at length how this type of warm up has improved his muscle mass and conditioning level. In fact, Matt has gone so far as to suggest he can bench press lbs for a set of 20 reps, rest three minutes, and then bench press lbs for a single.

Of course, Matt has spent a very long time building up to his current conditioning level. More dopamine-dominant lifters may find that performing slightly lower reps during the warm ups such as sets of 8 to be more beneficial than the sets of 25 reps that Matt personally uses.

Nonetheless, I have found this to be an invaluable tip. Revolutionary Program Design is not funded by ads or sponsors, so you can focus directly on the content. To donate, please click the following link: Donate Here.