Minimise injuries with the conjugate system

When it comes to training it seems injuries are part of the game and i agree with that to some extent. When we push our bodies to new limits, yes injuries can happen but are you doing everything in your power to minimising them? 


Minimise the wear and tear on the body


For me, one of the key components to training is getting the maximal return for my investment with as minimal were and tear to the body. We have all done a training program where we feel beat up all the time and for training longevity this isn't a great thing as with the accumulation of fatigue comes compromised movement efficiency, muscular coordination and increased risk of injury. All of which I want to avoid in my training and the training of my athletes. I want them to be firing on all cylinders every time they step foot into the gym, yes this may be unrealistic but thats the goal and your organisation of training will play a big role in helping control this. 


If I can structure training to minimise those little niggles that are a common place in most peoples training then I can get more out of every session. Common sense really yet most people pay little attention to how their training may effect this. 


This is where the conjugate system comes in to its own. The rotation of exercises, changing the grip, angles, stances, adding accommodating resistance all change the stress point of any exercise meaning less wear and tear on the body and strengthening different angles and loading of each movement. Over time this will result in less niggles and help keep those overuse injuries at bay. 


If we take a standard block of training where we will be utilising any given exercise, lets say the bench press, for a 6-8 week period. Thats 6-8 weeks where the stress point in the movement will be the same week on week, add in progressive overload each week and its pretty easy to see how these little niggles can escalate. With the conjugate system you will rotate your pressing exercise each week, every subtle change you make to the movement changes the wear and tear on the shoulder meaning that we feel fresher and by getting stronger in different grips and angles you will improve your regular bench press the next time it rolls around in your program. 


Those who train the longest can get the strongest


At the end of the day the guy who trains the longest can get the strongest. Minimising the time spent away from the gym and remaining healthy is a big part of progression. Training should make us stronger and more resilient to injury not push us closer to it but a lot of time a poorly organised training does exactly that. 


Train smarter, stay health and get stronger.