Module 3 is about understanding why the training you write actually works - and how long those effects last. If you’ve ever programmed a cycle, peaked a lifter, or tried to bring up a weak point, you’ve worked with training effects and residuals - whether you knew it or not. In this module, we’ll break down the different types of training adaptations (strength, power, hypertrophy, skill, etc.) and explore how long each effect sticks around once you stop training it. More importantly, we’ll show how the Conjugate system accounts for this naturally - through rotation, variation, and consistent exposure to all parts of the force–velocity curve. You’ll learn why chasing the same stimulus for weeks on end leads to stagnation… and how cycling efforts through Max Effort, Dynamic Effort, Repetition Method, and GPP keeps adaptations fresh without burning the lifter out. We’ll also explore Louie Simmons’ take on residuals, how it compares to Soviet periodisation models, and how to time exposures to qualities like max strength, speed, and skill in a way that builds rather than conflicts. This is especially critical for Conjugate peaking, weak point targeting, and long-term planning across a training year. If you’ve ever struggled with when to reintroduce an exercise, how long to wave a method, or how often to rotate movements - this module gives you the physiological reasoning behind it all. What You’ll Learn: What a “training effect” actually is, and how to plan for it How long different adaptations last (strength vs speed vs hypertrophy) How Conjugate naturally solves the problem of diminishing returns When to rotate movements - and when to reintroduce them How to time waves and exposures across a peak or block What Westside got right (and wrong) about residuals