We’ll start by providing a high level overview of how our training program works before diving deeper into the details later on.
At the highest level, here’s how it works:
You might not know this but Conjugate isn’t just for powerlifters – it’s the most effective strength system on the planet, allowing you to train multiple qualities at once, stay strong year-round, and avoid plateaus. Louie Simmons built this system by combining the best of Bulgarian and Russian methods: heavy max effort work, dynamic speed training, and targeted accessory work.
Additionally, CrossFit isn’t just for professional athletes – it’s an effective blend of energy systems training that keeps training fun and engaging with variance and unpredictability.
Adding the zone 2 conditioning to Conjugate and mixed modality energy systems training? This is where the real magic lies. As we age, aerobic fitness becomes the missing link – without it, recovery slows, work capacity declines, and even strength gains start to plateau. But when Zone 2 is added strategically, it doesn’t just improve endurance – it amplifies strength by enhancing recovery between sets and sessions, allowing you to push harder when it counts.
The 3 Keys to the Veneration Method: Train HEAVY, train FAST, train LONG.
- Train HEAVY – Build Strength Without Burnout
- Submax Effort Work: Heavy, but smart—working up to true 2-6 rep maxes.
- Max Effort Work: Maximal load (90-100% of 1RM) for a single or very low reps (1-3) to develop absolute strength by recruiting the highest threshold motor units.
- Special Exercises: Targeted accessories to bulletproof weak points.
- Key takeaway: You don’t need as much heavy training as you might think you do for incredible strength levels. The key is how well structured the training program is.
- Train FAST – Stay Explosive & Athletic
- Dynamic Effort Work: Lifting submaximal loads (50-70%) with maximal speed and acceleration to develop explosive strength and rate of force development.
- Force Development: Power is the differentiator between strong and strong AND athletic.
- Slows Aging: Power (type II muscle fibers) fades as we age—speed work combats that to keep you sharp.
- Key takeaway: Strength without speed is wasted potential.
- Train LONG – Zone 2 Conditioning for Recovery & Longevity
- What is Zone 2? Low-intensity work at 120-150 BPM (biking, sled drags, incline walks, etc).
- Why It Matters: Builds aerobic capacity, improves recovery, and increases work capacity.
- Longevity Boost: More mitochondria, better oxygen delivery, reduced inflammation, and a higher VO2 Max – directly linked to increasing lifespan AND healthspan.
- Key takeaway: Train heavy, train fast, but if you can’t last, you’re missing the longevity piece of training.
Why The Veneration Method Works
The Veneration Method offers more flexibility with fewer required training days, making it a sustainable approach for long-term progress.
By integrating all major movement patterns alongside speed and conditioning, it creates a complete training system that balances strength, athleticism, and longevity.
This method can also be tailored to specific goals, whether it’s absolute strength, hypertrophy, endurance, or even sport – without compromising results.
As promised, we’ll expand further on the methods that influence our program to provide a deeper understanding of how they apply to our results, but simply put, the Veneration Method is a system designed to keep you in the game for the long haul – period.
