Speed is king, right? Then you’d better train it. I have some medicine ball throws to get your athletes up to speed. Make sure those movements are crisp and fast! Go, go, go!

The appeal of conjugate is the ability to build multiple performance traits at once, but this confuses a lot of lifters as they get closer to a meet. It doesn’t have to be so complicated.

There are two categories for max effort exercises: strength builders and strength testers. Every lifter has their own. Once I found mine, I built an 1160 squat and an 850 deadlift.

It might take you 10 reps to find your groove, or it might take you 100. Keep working until that position becomes automatic.