Lower Body Training Methods: Inside the Max Effort Method

In this episode, Anthony Hagele breaks down one of the three cornerstone methods of the Conjugate system: the Max Effort Method for the lower body. You’ll learn what it is, what it’s not, and how to program it the right way.

Anthony dives into the physiology behind true maximal strength development, from motor unit recruitment and rate coding to force production and movement coordination, then walks you through exactly how he programs max-effort work for everyday athletes, hybrid competitors, and pros alike.

Whether you’re chasing a bigger squat, a faster 5K, or just want to bulletproof your body, this episode gives you the framework to get stronger for life.

In this episode we cover:

• • What the Max Effort Method really is — and why it’s misunderstood
  • How to implement it safely for long-term results
• • The science behind strength and “strain”
  • Why rotation and variation are your best recovery tools
  • The biggest mistakes lifters make with max-effort training
  • How to plug this method into your own program

  Timestamps

00:00 – Intro: What the Max Effort Method is and why it matters

02:00 – Why every athlete needs maximal strength

05:00 – The intent behind “strain” and what makes it different from volume training

07:00 – The science: motor unit recruitment, rate coding, and coordination

10:00 – Practical benefits: performance, longevity, injury prevention

11:00 – Programming structure: when and how often to use Max Effort

14:00 – Inside a full Max Effort session (warm-up to accessories)

21:00 – How to choose variations (squat, deadlift, good morning, etc.)

27:00 – How long to stick with each variation and when to rotate

29:00 – Understanding “technical max” vs. “absolute max”

32:00 – Common mistakes: ego lifting, lack of rotation, poor recovery

36:00 – Final takeaways and how to implement this method safely