Legendary Strength & Conditioning Methods Worth Knowing

While brainstorming for a new cycle that will start at the beginning of December, I realized that at this point in time, very rarely does anyone in the strength & conditioning world "reinvent the wheel."

Most “new” training trends are just old methods with better branding. The truth is, a lot of what works has always worked... and these legendary strength and conditioning systems are proof.

Below are some of the most effective, time tested training methods in history... what they are, who created them, how they work, and a quick example of how you could run them yourself.

1. Wendler 5/3/1

Created by: Jim Wendler, former powerlifter and strength coach.
What it is: A simple, structured strength progression built around 4 core lifts... squat, bench, deadlift, and overhead press. You use percentages of your training max (90% of true 1RM) and progress slowly over time.
Why it works: Predictable overload with enough volume to grow without burning out. Designed for long term consistency.
Example Protocol:

• Week 1: 65/75/85% x5

• Week 2: 70/80/90% x3

• Week 3: 75/85/95% x1+ (AMRAP)

• Week 4: Deload at 40–60%

2. German Volume Training (10x10)

Popularized by: Charles Poliquin, based on mid-20th-century German weightlifting programs.
What it is: 10 sets of 10 reps on a single lift, usually at around 60% of 1RM.
Why it works: Massive volume for hypertrophy and work capacity. Brutal simplicity... no fluff, just grind.
Example Protocol:

• Barbell Back Squat: 10x10 @ 60% 1RM

• Rest: 60–90 seconds between sets

• Accessory: Light posterior chain and core

3. Westside Conjugate Method

Created by: Louie Simmons of Westside Barbell.
What it is: A rotating system using max effort days, dynamic effort days, and special exercises to attack weak points.
Why it works: Constant variation with purpose. You train multiple strength qualities at once... power, speed, and max strength.
Example Protocol:

• ME Lower: Heavy squat or deadlift variation (1–3RM)

• DE Lower: Box squats @ 50–60% x 8x2 (speed focus)

• ME Upper: Bench variation (1–3RM)

• DE Upper: Speed bench @ 50–60% x 9x3

4. 5x5 (StrongLifts or Starting Strength)

Created by: Reg Park originally, then refined by Mark Rippetoe (Starting Strength) and Mehdi Hadim (StrongLifts 5x5).
What it is: 5 sets of 5 reps on big compound lifts. Linear progression... add 5 pounds each session.
Why it works: Perfect for beginners or intermediates. Volume plus load plus frequency equals fast adaptation.
Example Protocol:

• A: Squat / Bench / Row

• B: Squat / Press / Deadlift

• Alternate A/B 3 times per week

5. Soviet Ladder

Originated by: Soviet strength coaches and popularized in the West by Pavel Tsatsouline.
What it is: A classic body weight and strength structure where you alternate two movements... one climbing in reps and the other descending... forming a ladder that balances volume and fatigue.
Why it works: Builds skill and strength density without hitting failure. Perfect for push and pull or upper and lower pairings.
Example Protocol:

• Pull Ups: 1 → 10

• Push Ups: 10 → 1

• Rest briefly between rungs; total = 55 reps per movement
  Advanced version: Repeat the ladder multiple times (like 1-5 x 3 rounds) or add weight over time.

6. DoggCrapp (DC Training)

Created by: Dante Trudel.
What it is: A high intensity bodybuilding system using rest pause sets, extreme stretching, and detailed logbook tracking.
Why it works: Stimulates growth through controlled failure and progressive overload over time.
Example Protocol:

• Incline Smith Press: 11-15 reps total via rest pause (like 8 + 4 + 3)

• Extreme stretch for chest after

• Rotate 3 exercises per muscle group across sessions

7. HIT or Heavy Duty (Mike Mentzer)

Created by: Mike Mentzer, influenced by Arthur Jones (inventor of Nautilus).
What it is: Minimal volume, maximum intensity. Usually 1-2 working sets taken to complete failure per exercise.
Why it works: Forces true effort and recovery. Ideal for advanced lifters who understand failure.
Example Protocol:

• Leg Press: 1 all out set to failure (8-12 reps)

• Pull Down: 1 set to failure

• Rest several days before hitting the same muscle group again

8. The Bulgarian Method

Created by: Ivan Abadjiev, legendary Bulgarian Olympic weightlifting coach.
What it is: Frequent maxing... multiple sessions per day at 90-100% 1RM.
Why it works: Neural adaptation and skill mastery under heavy load. Only sustainable for elite, technically efficient athletes.
Example Protocol:

• AM: Front Squat to daily max

• PM: Clean and Jerk to daily max

• No accessory work, just lift and recover

9. Tabata Protocol

Created by: Dr. Izumi Tabata, based on research at the National Institute of Fitness and Sports in Japan (1996).
What it is: 20 seconds of all out effort, 10 seconds of rest, repeated 8 times (4 minutes total). Originally done on a cycle ergometer at 170% VO2max.
Why it works: Short, high intensity intervals that improve both aerobic and anaerobic capacity.
Example Protocol:

• Air Bike or Rower: 20s sprint / 10s rest x 8 Rounds

• Try not to puke :)

10. Zone 2 Aerobic Base Training

Popularized by: Dr. Stephen Seiler and Dr. Inigo San Millan.
What it is: Steady state aerobic work at around 60-70% of max heart rate (you can breathe through your nose and talk in short sentences).
Why it works: Builds mitochondria, improves recovery, and supports every other energy system.
Example Protocol:

• 40-60 min easy run, bike, or row

• HR Zone: 120-140 bpm for most people

11. Threshold or Lactate Tolerance Intervals

Created by: Dr. Véronique Billat, exercise physiologist and VO2max researcher.
What it is: Interval work near your lactate threshold (the point where you can’t clear lactate as fast as you produce it). Think “hard but repeatable.”
Why it works: Improves VO2 max, fatigue resistance, and performance longevity.
Example Protocol (Billat 30/30s):

• 30s @ vVO2max pace / 30s easy jog x 10-20 rounds

12. Grease the Groove (GTG)

Created by: Pavel Tsatsouline.
What it is: Frequent submaximal practice throughout the day.
Why it works: Strength is a skill... and skill improves through repetition, not fatigue.
Example Protocol:

• Max pull ups = 10

• Do 5 pull ups every few hours, several times per day

• Never go to failure

13. Cluster Sets

Popularized by: Exercise science researchers such as Gregory Haff and Adam Tufano.
What it is: Breaking up a set with short intra set rest (5-20 seconds) to maintain performance with heavy loads.
Why it works: Increases total reps with high quality and high intensity.
Example Protocol:

• Front Squat @ 85% x (2 reps + 15s rest) x 5 mini sets = 10 total reps

14. Concurrent or Hybrid Training

Developed by: Coined in research by Hickson (1980) and modernized by coaches like Alex Viada and Fergus Crawley. Newly popular, also called "Hybrid Athlete Training."
What it is: Training strength and endurance in the same program, intelligently structured so they complement each other.
Why it works: Builds complete athleticism... strong, conditioned, capable. When managed right, both systems thrive.
Example Protocol:

• AM: Strength (squat, press, deadlift)

• PM: Conditioning (Zone 2 run or threshold intervals)

• Separate sessions by 6+ hours or on different days when possible

What We've Discovered...

There’s no single “best” method. The best one is the one that matches your goals, recovery capacity, and life demands. These systems survived decades because they’re built on principles... progressive overload, effort, structure, and recovery. Master the principles, and you can use any method to get stronger, faster, and harder to kill.