Iron Sharpens Iron:

Iron sharpens iron is a common phrase, yet in this day and age, weakness is all too common, and strength is not easily achieved. In a world where strength isn't easily earned, the conjugate method has been a game-changer for my brother and me. Introduced to us through my mentor Jordan Chavez of Zia NFP in Albuquerque, NM, the method traces back to Louie Simmons, founder of the legendary Westside Barbell. Jordan's mentor Anthony Trujillo trained directly with Louie, passing down that wisdom. This method reshaped our approach to training and helped me pursue my dreams as a Division I athlete.

Neither of us were blessed with incredible athleticism or strength. Both were earned through long training sessions guided by Jordan. Our oldest brother did not find Jordan until his football career had ended, plagued with injuries from improper training. I truly believe that I would not have reached my full potential if I hadn't come across this proven training method. Inspired by my own journey, I decided to open my gym in Moscow because the town has welcomed me with open arms, and I want to give back by using the conjugate method at Palouse Performance to help young athletes reach their full potential.

What is Conjugate?

Conjugate training might sound like a complicated term, but it’s actually a fun and effective way to build both strength, power, and muscle! Imagine a workout routine that never gets boring and keeps your body guessing—this is what the Conjugate Method is all about. It’s popular among powerlifters and athletes, but it’s suitable for anyone looking to get stronger and more powerful.

The magic of conjugate training lies in its mix of three different types of workouts. First, there are Max Effort (ME) days, where you lift heavy—close to your maximum—to build raw strength. This teaches your body to recruit more muscle fibers, making you stronger. Think of it like testing your car’s top speed—pushing yourself to see how strong you can be.

Next up are Dynamic Effort (DE) days, where you lift lighter weights but focus on moving the bar at maximum velocity.  This part of conjugate training helps athletes become more powerful, which is great for sports like football or even just powering through daily tasks.

Finally, there’s the Repeated Effort (RE) method, which focuses on building muscle and endurance. By using moderate weights and higher reps, you can grow stronger while increasing muscle mass. Most strength programs only focus on training at a very high intensity leaving all but a few reps in the tank, while this is crucial for strength, it means that we are always moving the bar slowly. Conjugate solves this issue with Dynamic Effort days enabling us to train both ends of the force-velocity curve. Quite simply, Max Effort days increase the amount of muscle available to activate and Dynamic Effort days help us optimize how we use that new muscle. The best part? Conjugate training constantly switches up the exercises, so you never get stuck in a rut. This means better results, fewer plateaus, and a more engaging workout routine that keeps you coming back for more!

Conjugate's Role in My Life:

Conjugate training has played a crucial role in my journey as an athlete, helping me achieve goals I once thought were out of reach. I started my football career as a walk-on at the University of New Mexico (UNM). After putting in the work, I earned a scholarship—only to have it revoked later. That setback was tough, but it pushed me to train even harder, and I was offered a full-ride scholarship to play for the University of Idaho Vandals.

It was the conjugate method that kept me pushing forward through those challenging times. The combination of heavy strength days and dynamic speed training allowed me to build the power and agility I needed to perform at the Division I level. This approach, which varies exercises to target different muscle groups, helped me stay motivated and avoid plateaus. At my pro day I recorded a 33-inch vertical and 9'11 ft broad jump at 280lbs. My brother Mathias Bertram has recorded a 41-inch vertical and 11-foot broad jump at 210lbs putting him at the top of linebackers in most NFL draft classes. It also prepared me to compete against top athletes, ultimately earning a starting spot with the Vandals.

Now, I use those same principles at Palouse Performance to help young athletes achieve their dreams. I know firsthand how effective this training can be, and I’m excited to share it with the next generation, helping them build the strength and explosiveness they need to succeed. At Palouse Performance, I customize the conjugate method to meet the unique needs of each athlete, from football players building explosive power to baseball pitchers enhancing their rotational strength. By adjusting the focus of Max Effort days or incorporating sport-specific dynamic movements, I ensure every athlete is maximizing their gains. For those everyday individuals looking to get into shape or regain their fitness, I modify the program to emphasize gradual strength building and injury prevention. This includes tailored variations that focus on functional movements, improving joint stability, and reintroducing foundational exercises to help clients progress at their own pace.

Whether you’re an aspiring athlete or someone aiming to feel stronger in daily life, the conjugate method offers a flexible, effective path to achieving your goals. If you’re searching for the best gym in Moscow to reach your fitness goals, Palouse Performance is ready to help you every step of the way.

Strength isn't just about lifting heavy weights—it's about the discipline to push through challenges, just like iron sharpening iron. At Palouse Performance, I’m dedicated to helping athletes find their edge using the proven principles of the conjugate method. Together, we'll build the strength that lasts, both on the field and off.

If you’re an athlete looking to unlock your strength or an individual looking to regain it, come train with me at Palouse Performance. I believe we are the best gym in Moscow, and I’m ready to prove it to you! Click here to claim your free week pass.