Oh and here is what Joe DeFranco says on the subject:
I???m not sure where to begin. First of all, the CONJUGATE METHOD has NOTHING to do with bands & chains. Bands & chains are implements that can be used when performing the CONTRAST METHOD. (I think you got these 2 terms confused.) The contrast method can be used (and should be used) in conjunction with the conjugate method. The contrast method of training gets its name due to the fact that the weight is contrastingly different at certain parts of the repetition of an exercise when bands and/or chains are attached to the bar.
Now, it is true that most (not all) of my training programs are modeled around the Russian-based CONJUGATE SEQUENCE SYSTEM. I like this system because it is based on the notion that several motor abilities can be trained concurrently. This is unlike the basic Western Periodization model most coaches in this country use. Instead of having a hypertrophy phase, maximal strength phase, transfer to explosive power phase, mintainance phase, etc., all aspects of strength are trained at once ??? all year long! In my opinion, the Conjugate Sequence System is much more effective in the real world for athletes. After all, what good is it to train for maximal strength for 6 weeks if you are then going to neglect it for 18 weeks?! This system enables athletes to be big, strong and explosive all year long! My athletes train heavy, explosively and are constantly trying to improve their ???weak links??? all year long. This system also leaves a lot of room for variety. By constantly rotating the exercises and manipulating the volume, we prevent boredom and overtraining.
A great example of the effectiveness of this system is N.Y. Giants linebacker Dhani Jones. This past Tuesday (7 weeks into the season), Dhani close-grip bench-pressed 325 lbs. for 5 strict reps. This was 5 lbs. more than he did a week before training camp. Then, on Friday, (yes, 2 days before the game) he performed dynamic box-squats with 280lbs. for 6 sets of 2 reps (this included 80lbs. of chain weight). He averaged 2 reps in 2.21 seconds for all 6 sets!
So while most NFL players are getting weaker during the season, many of my football guys are getting STRONGER & MORE EXPLOSIVE!
I don???t want to get into any more specific details as to how I manipulate this system for athletes of different sports, but it???s important to know that I don???t do the same thing for every sport. (Like I said earlier, one of the great things about this system is it can be easily manipulated, while still following the basic ???template???.) For example, I have a 1st round baseball draft pick coming to train with me at the end of November and I will get him training under the Conjugate Method. Although many aspects of his training will overlap with what I do with my top football guys, many aspects of his training will also be very different. But if I told you the differences, I???d have to kill you.