The conjugate method by westside barbell beast blog. Ive also found that, like any other system, you must manipulate it to suit your specific needs. Think louie simmons westside method is only for elite powerlifters. What makes the conjugate method unique is that youre rotating exercises. This facility has built some of the strongest lifters in the world and louies westside method heavily featured the conjugate method. For the past year, the response towards this simple but. The soviets had coaches, like matveyev, who realized there was a much better method of planning. Louis simmons born 12 october 1947 is a former american powerlifter and current strength coach. Westside barbell conjugate method the ultimate workout program template free download as pdf file.
A comprehensive users guide to the westside barbell conjugate method for powerlifting, by worldrecord holder and coach jordan syatt. He is noted for developing the westside conjugate method of training and applying it to powerlifting and other sports, as well as inventing several pieces of strength training equipment. Since conjugate periodization was popularized for powerlifting by louie simmons of westside barbell, my first instinct when writing this. Before i begin its important for me to clarify what i aim to accomplish through writing this article. Through my extensive research and experience, ive found that this system produces the best results. Westside vs the russian conjugate system kabuki strength. Mike stone as a form of fatiguemanagement that contains periods that repeat. I guess im swearing in the church directly translated saying, from norwegian now but do you guys have recommodations on excelspreadsheet programs. The conjugate system for a crossfit gym twobrain business. Whether you are a powerlifter, strongman, other athlete, coach, or academic, feel free to discuss any topics related to conjugate training.
The westside barbell book of methods pdf ruchishen. However, due to lack referencing, widely varyings opinions mostly incorrect on implementing this style of training, and a crazy surge in social media savvy strength coaches there is a disconnect between westside barbell. My aim is to compete raw with wraps and i am interested in this method because i can follow it for a long time. While other strength coaches were using outdated models of periodization, in which athletes focus on specific training adaptations for a set time period before moving on to a different type of adaptation, louie. But thats because dave signs my checks and i have to nod and laugh. If you ever watched a video of louie simmons speak, this book is no different. The conjugate method our powerlifting program is for those seeking purely and solely, strength. Eknights modified westside barbell strength workout.
Travis mash has spent decades studying the barbell. The 6 most blatantly misunderstood components of the westside barbell conjugate system. The design of this app is top notch with smooth, flowing animations, clean colors, and a very easytouse editing interface. Lots of prehab work with 100200 reps of banded work every day, lots of reverse hypers, lots of dumbbell work, lots of silly looking movements. Jun 08, 2015 article originally posted on the author is brandon senn who is a trainer and member of our coaching team at my gym elite performance center. Order your copy or copies of the book of methods by using the order form on the right. Still training of course but had to bump the days forward due to job interviews and doing tests. The conjugate method westside barbell training log week 6.
Along with being one of the most accomplished power lifters of all time, westside barbell founder louie simmons is perhaps even better known for his vast knowledge and innovative, scientific approach to strength training. For this reason it could be considered a periodization model, which is defined by sports scientist dr. The conjugate sequence system is a form of periodization used for the development of numerous athletic qualities at once. Relevant posts would include videos, articles, seminars, books, and other sources of information. Conjugate training varies exercise, weight, speed, and volume of exercises, thus avoiding adaptations of the body. So, the conjugate system is a fourday system made up of two max set days and two dynamic days. Exercises can include various forms of the box squat, rack pull, deficit deadlift, and good morning, performed at a rep max. A users guide, i outlined the basics of westsides methodology and how to set up an appropriate training regimen as you may recall, i stated that an entirely separate article must eventually be devoted to explaining the accessory work and how to train your individual weaknesses.
The westside barbell conjugate method is perhaps the single best system designed to help trainees achieve their ultimate strength potential. Chief among these is the concept of conjugate training. Conjugate periodization the westside model catalyst fitness. I believe it is an immutable fact that an increase in absolute strength for any crossfitter would make him or her a better crossfitter assuming said strength is not accompanied by a big increase in total body weight or a. Westside for skinny bastards a modified lifting program. Developed by louie simmons, westsides conjugate method incorporates the maximal effort method, dynamic effort method, and repetition method within a. There has always been controversy over who came up with.
Legendary powerlifter louie simmons explains the methods that have brought success and records to westside barbell lifters. An introduction to the conjugate gradient method without the. This subreddit is dedicated to the conjugate method of periodization. The most fun thing about the conjugate method is the experimental aspect of it all. Finally, we could opt to go with the conjugate method for the last one to two months.
They had 70 highly qualified lifters from whom to gather input. An introduction to the conjugate gradient method without. I found out early on that after 3 weeks of doing the same lift i regressed. On this day, you will perform an exercise similar to the squat or deadlift, up to a rep max. With the westside conjugate method we switch a core barbell exercise each week to avoid accommodation. I read this book wanting to learn more about the westside method, especially since i have recently started competing in. Im sure most of you are familiar with westside barbell and the conjugate system and if you read my last article on the conjugate system for the competitive crossfitter before reading this one you got a small amount of background information on the basis of this system. The conjugate method is a term and methodology made most popular by louie simmons, owner of the westside barbell club and the creator. Louie simmons has been without a doubt one of the most iconic and at times controversial figures in the strength. The program is 4 days per week and uses relatively heavy weight two of those days and very light weight. Bulgarian system, where nearmax lifts are performed every workout. Conjugate method used with max effort method, switches up the lift used during max effort every 12 weeks to prevent cns fatigue.
Louie simmons has been without a doubt one of the most iconic and at times controversial figures in the strength world. Its a place where you must give 100 percent every day or risk the wrath of simmons, a man who, at 65, still hits 10 workouts a week using poundages that would terrify the typical gym guy. For those who do not know, westside barbell is a powerlifting gym in columbus, ohio, and is the home. However, as chris mason states, if a crossfitter were to adopt the westside conjugate method wholly. Conjugate crossfit by chris mason crossfit journal. Louie simmons gym, westside barbell in columbus, ohio, is regarded as the most hardcore gym on earth. I squat wide stance with a higher bar position i bench. Westsideconjugate template for olympic lifting christian. A lot of good information explaining the conjugate method but my god this book needed to be edited. I realized i could only squat, bench, or deadlift so much by doing only those three lifts. I prefer to have a systematically set up program, and when i do it myself, i always get doubts. However, the max effort method at least the term has become popular in large part because of louie simmons and westside barbell. This should give you a solid base, just remember to always stick with the special exercises.
In this article i will give a brief outline of the methods used at westside and how to. Its a 4 day a week program with 2 days being max effort days upperlower body and 2 days being dynamic effort or speed days also upper and lower body. This is the most effective method to gain strength continuously throughout the year, with no ridiculous offseason. He competed in a worldclass level in olympic weightlifting. Traditional training plans addressed single qualities at a time, like the example above. I myself find it difficult to explain just how jumbled up his writing in this book is. The conjugate method, popularized by louie simmons of westside barbell, is a system of training that emphasizes variation in order to avoid the law of accommodation more on that in a moment.
The conjugate method comes from the world famous westside barbell gym in columbus, oh and its owner, the legendary louie simmons. The program is based around the 3 main lifts, the squat, bench press and deadlift. Simmons calls his method of training the conjugate sequence system, such that it is not a single workout program but a combination of three workout systems that rotate. Using the conjugate system, we try an alltime max each week on a special core exercise.
The westside barbell conjugate method is one of the only systems that prioritizes recovery on a weekly basis. Dynamic method accelerating 5060pct of a max as quickly as possible to achieve a greater amount of force fma max effort method using 90pct or more of a max. Nov 24, 2016 i dont know if anyone here follows the westside method for powerlifting. Foreward the conjugate system is new hot word when it comes to training systems right now. The two approaches to training are quite similar in that there is no offseason. Any raw lifters here mess with the conjugate method. The similarities of the westside conjugate system to the one devised by the soviets at the dynamo club are obvious. Westside barbell book of methods simmons, louie on. Conjugate periodization the westside model catalyst. Through using the dynamic effort and repetition methods lifters can improve speed, power, and hypertrophy while simultaneously recovering from the demands of the maximal effort training sessions performed earlier in the week. This is a complex method of rotating special exercises that are close in nature, in our case, to the power lifts. That would be louie simmons place, the invitationonly westside barbell in.
Chris mason suggests ways for crossfitters to incorporate the method into a crossfit program. His exclusive gym, westside barbell in columbus, oh, has more than 100 world records to its name. We choose the direction vector d 0 to be the steepest descent directionof the function fu. This method also increases special strength qualities and perfects coordination, which will help advance technical skill. The conjugate method also improves spp special physical preparedness e.
Article originally posted on the author is brandon senn who is a trainer and member of our coaching team at my gym elite performance center. Science has proven that training at a 90% or above for 3 weeks will cause physical and mental fatigue. In my article the westside barbell conjugate method. Dec 08, 2011 in my article the westside barbell conjugate method. We use the most intelligent and proven training system in the world the conjugate method, from the mecca of strength, westside barbell. The westsidebarbell conjugate method a users guide. In this video, we discuss some of the different ways that we use the principles of westside barbell to train athletes. If you havent heard of conjugate planning by now you must have been living under a rock. The program is 4 days per week and uses relatively heavy weight two of those days and very light weight for the other two, where speed work is involved. Crossfits worldclass education and training includes entrylevel courses such as the level 1 certificate course, intermediatelevel courses such as the level 2 certificate course, and agespecific courses such as the crossfit kids certificate course. Whatever method is employed, there must be some maintenance hypertrophy work included throughout and calories must remain high. Excel westside templates powerlifting forums t nation.
Its difficult for me to express the significance of this in one line so allow me to reiterate while using italics because you and i both know italics makes me even more serious. Simmons has been a strength consultant for several nfl teams and is the inventor of the reverse hyperextension machine. The wide variety of special exercises will perfect form. The westside barbell book of methods also lets you save 10 groupings of dice on different screens that you can swipe through. Pick two sessions where you work up to a 610 rep max on a compound barbell movement immediately after your main work. The conjugate system is a cornerstone of westside barbell training.
I was always stronger a week or two after a meet or a week or two before the meet but very seldom on meet day. Crossfit certificate courses are open to individuals and trainers at all stages of development. Westside barbell is one of the most known gyms in the world, it was founded by the legend louis simmons, the father of the westsidebarbell conjugate systems, a training system derived from the studies of the soviets sport scientists. In writing this article i solely aim to provide a reliable source of information which outlines how to use the westsidebarbell conjugate method this article will not be devoted to explaining the science or methodology behind conjugate method periodization. Jan 03, 2017 simmons calls his method of training the conjugate sequence system, such that it is not a single workout program but a combination of three workout systems that rotate. Conjugate westside inspired weightlifting mash elite.
When using the css, various methods are combined to produce the greatest. I dont know if anyone here follows the westside method for powerlifting. Continue reading for a little westside history and an explanation of the training protocol the history of westside barbell. If you repeatedly use the same core exercise, you will regress, if training above 90% of a 1rep max. Since louie started publishing his articles on his methodologies in power lifting usa back in the 1990s, the methods grew wildly in popularity. The classic conjugate template calls for 4 training days per week. Mar 15, 2012 the conjugate sequence system is a form of periodization used for the development of numerous athletic qualities at once. The gradient is rfu au b, so the steepest descent direction is given by the residual.
Rev barbell club powerlifting using the conjugate method. May 18, 2015 westside barbell is one of the most known gyms in the world, it was founded by the legend louis simmons, the father of the westsidebarbell conjugate systems, a training system derived from the studies of the soviets sport scientists. A comparison of the 3 most popular powerlifting workouts. We have used these principles with athletes in middle school through college. Louie simmons the westside barbell book of methods. Sep 15, 2012 westside barbell made simple mark bell helps translate the westside method for the power project army. The conjugate method is a term and methodology made most popular by louie simmons, owner of the westside barbell club and the creator of what has become known as the westside method of training. Westside barbell made simple mark bell helps translate the westside method for the power project army. If you have a serious interest in strength training, you no doubt know of louie simmons and westside barbell the home gym of some of the strongest men in the world. And, everyday we do the repetition method for the accessory movements. Westside barbell is the strongest gym in the world. The start of most plans would begin with moderate intensity, a decent amount of volume, and steady aerobic work before moving onto. Maximum effort and dynamic effort workloads on the main lifts are alternated within 72 hours of each other. He is one of the few people if not the only one to bridge the worlds of powerlifting, olympic weightlifting, and athletic strength and conditioning.
The standard template there is a great story from dave about how the standard template originated. Sep 07, 2017 in this video, we discuss some of the different ways that we use the principles of westside barbell to train athletes. Westside for skinny bastards a modified lifting program for. Aug 11, 2017 the conjugate method was originally designed by louie simmons, the owner of arguably the strongest gym in the world, westside barbell. Another option would be to alternate back and forth with three week blocks of each method, i. With the westside conjugate method, we switch a core barbell exercise each week to avoid accommodation. I have worked with brandon for a number of years and you may find him featured in some of my coaching videos as well. Today, im going to talk about the basic conjugate training system with you. Ive heard it 435 different times and it never gets old. Westside barbell is a gym in columbus, ohio that was started by powerlifting addict louie simmons. For example, i like to keep my re work at a high volume after me main exercises 30 to 40 total reps with 45 assistance exercises and then work the. As a quick summary, the conjugate system is centered around two heavy days or lower and upper max effort as well as. The method and the madness many of my programs are based on the principles popularized by louie simmons and the westside barbell club. Burley hawk the westside method, also known as the conjugate method, is a program that is often times misunderstood in the raw.
This training is about power, strength, and above all else, commitment. The conjugate system was first used at the dynamo club in the former soviet union. I was using several pin levels, different box heights, and many forms of benching such as board pressing and floor pressing in the early 1970s. This is a modified version of the westside barbell routine, that is more beginner friendly and allows for progress without the use of chains or bands. Westside barbell conjugate method the ultimate workout. But thats because dave signs my checks and i have to nod and laugh whenever he says. Jul 07, 2014 today, im going to talk about the basic conjugate training system with you. Westside barbell template working with the standard template by jim wendler for.
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