Whether youre looking for a beginner program, intermediate program, or a peaking program, youll find a great powerlifting routine to get stronger. Ct or anyone who can help ive been using the westside conjugate method and have made great jumps in my strength with the compound lifts bench squat etc now im looking to do the same with my olympic lift pbs how could i apply the methods to olympic lifting which i heard was what the westside system originally came from if i was to concentrate on olympic lifts how could i organize the. To find out most graphics throughout elegant westside barbell template pdf graphics gallery you need to adhere to this kind of link. Conjugate training is a method that brings together all aspects of training at the same time. The conjugate club will be the only resource you need to unlock optimal training for maximal results. Using the conjugate method for raw powerlifting rothenberg, jacob on. Using the conjugate method westside has always used the conjugate method. In writing this article i solely aim to provide a reliable source of information which outlines how to use the westside barbell conjugate method this article will not be devoted to explaining the science or methodology behind conjugate method periodization. For several decades, westside barbell has been the strongest gym in the world.
The standard template there is a great story from dave about how the standard template originated. Exercises can include various forms of the box squat, rack pull, deficit deadlift, and good morning, performed at a rep max. Westside barbell, published through louise with 20180226 01. Special assistance or not their record and training principles are extraordinary and their. 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. The conjugate method by westside barbell beast blog. Upper body and bench press related exercises in one day. Many of these lab rats are doing the program youre about to read. Apr 24, 2011 louie simmons explains the conjugate system. 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. Conjugate periodization the westside model catalyst fitness. Foreward the conjugate system is new hot word when it comes to training systems right now.
The perfect training system to get brutally strong. Westside for skinny bastards a modified lifting program for hardgainers by joe defranco this article originally appeared on. Jun 15, 2012 conjugate periodization is a proven system to get people brutally strong, make sure that you are choosing your me exercises wisely, using a small enough exercise pool that you can really track your progress and getting in ample volume to improve your motor learning. Mar 15, 2012 westsides microcycle shortterm planning runs on a 7day sequence in which they adjust the volume and intensity of training according to the method emphasized each day.
The similarities of the westside conjugate system to the one devised by the soviets at the dynamo club are obvious. Before i begin its important for me to clarify what i aim to accomplish through writing this article. A comprehensive users guide to the westside barbell conjugate method for powerlifting, by worldrecord holder and coach jordan syatt. Should the conjugate system and the conjugate method be used interchangeably and is westside conjugate and russian conjugate comparable. The westside barbell book of methods ebook webinar the dynamic method only available for subscribers sign up here. Brian alsruhes conjugate program is a 16 week, 4 day per week strength program that utilizes conjugate methods dynamic effort, max effort to stimulate strength gains. May 29, 2018 conjugate method periodization is a weightlifting technique used in soviet athlete programs, as well as westside barbell in the us. That would be louie simmons place, the invitationonly westside barbell in columbus, ohio. Westside barbell conjugate method hobbies free 30day trial. View homework help 294317716westsidebarbellconjugatemethodtheultimateworkoutprogramtemplate.
Do you looking for other post about westside barbell book of methods pdf, westside barbell certification, westside barbell club trainingsplan, westside barbell club. Simmons original program advocated three rest days and four days of work per week, year round. In just a short while, im going to share with you my westside for bodybuilders bench press program a program which will undoubtedly add plates to your bench and have you making some of the best hypertrophy gains of your life. Training at or above 90 percent of your one rep max rm. Westsides microcycle shortterm planning runs on a 7day sequence in which they adjust the volume and intensity of training according to the method emphasized each day. The westside method incorporates 4 workouts per week, training. A powerlifting program is designed to improve an athletes one rep max in the squat, bench press, and deadlift. I spent 12 years training with the wrong methods, one being the western periodization that is a dead end street. The westside barbell program is the brainchild of powerlifter and strength coach louie simmons. Now that weve addressed the issue of periodization, there are a few other issues i have with the conjugate method that need to be looked at. Most write it off as only working for geared lifters, and instead turn to other types of programming that emphasize volume and simplicity in exercise selection. While recovering from my second lower back injury, for which doctors recommended removing two disks, taking off a bone spur, and fusing my vertebrae, with no guarantees, i decided that i had to take a new approach to lifting or disappear like everyone else who lifted in early 1970s.
When a coach says that he uses a form of conjugate training, that usually means hes incorporating some of the westside techniques. A complex method of rotating special exercises that are close in nature which build up the weaker muscle group. Burley hawk the westside method, also known as the conjugate. Westside barbell template working with the standard template by jim wendler for. 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. Westside barbell program spreadsheet spreadsheet collections. Sep, 2018 also known as the westside method because it was devised by louie simmons of westside barbell gym in columbus, ohio, the conjugate training system has its roots in powerlifting. Apr 18, 2020 brian alsruhes conjugate program is a 16 week, 4 day per week strength program that utilizes conjugate methods dynamic effort, max effort to stimulate strength gains. Mar 25, 2020 a conjugate method is the act of rotating your exercises in a weekly session. 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.
Westside barbell program spreadsheet is templates for spreadsheet and letters templates. But thats because dave signs my checks and i have to nod and laugh. This impression westside barbell template pdf lovely conjugate method template 28 images conjugate method template preceding is classed with. In my article the westside barbell conjugate method. However, as chris mason states, if a crossfitter were to adopt the westside conjugate method wholly. Many have asked how westside developed the conjugate system and why. This article represents a description of the westside barbell techniques at the time of this writing. Download the westside barbell book of methods by louie simmons free in pdf format. It avoids linear and block approaches to training in favor of diverse weekly schedules involving max and dynamic effort sessions. The classic conjugate template calls for 4 training days per week.
The 6 most blatantly misunderstood components of the westside barbell conjugate system. Simmons has been a strength consultant for several nfl teams and is the inventor of the reverse hyperextension machine. Special assistance or not their record and training principles are extraordinary and their programs are designed so that only the best can survive. And, everyday we do the repetition method for the accessory movements. I immersed myself in the westside conjugate method as fully as i could. Download westside barbell book of methods pdf files. Reflections on westside juggernaut training systems. Legendary powerlifter louie simmons explains the methods that have brought success and records to westside barbell lifters. Today, im going to talk about the basic conjugate training system with you. The conjugate method is a term and methodology made most popular by louie simmons. The westside barbell book of methods louie simmons on.
This may come as a shock to many, but the logic is pretty simple. Conjugate method used with max effort method, switches up the lift used during max effort every 12 weeks to prevent cns fatigue. I started training full time in powerlifting in late 1969 after returning from the army. This book is a collection of training methods i have obtained through the past 30 years. It makes heavy use of resistance bands and chains so it is recommended that these are used when following the program. Westside barbell is the strongest gym in the world. Westside barbell template pdf lovely conjugate method.
Nov 28, 2018 westside barbell program spreadsheet is templates for spreadsheet and letters templates. The mark of a successful routine is an improvement in the athletes powerlifting total. Westsideconjugate template for olympic lifting christian. The conjugate method is actually made up of 80% special exercises, meaning your work with the barbell will only make up 20% of your training volume. The westside barbell philosophy challenges popular beliefs about the way we think, how a strength training. A conjugate method program incorporates maximum, dynamic, and repetition exercises to help maximize your strength and target certain areas. Wave the weight from 45 to 55% of your 1rm free squat over 3 weeks. Conjugate periodization is a proven system to get people brutally strong, make sure that you are choosing your me exercises wisely, using a small enough exercise pool that you can really track your progress and getting in ample volume to improve your motor learning. Jun 30, 2019 the westside barbell system continues to evolve under the guidance of coach simmons. Westside vs the russian conjugate system kabuki strength. To this day, the westside barbell book of methods is one of the most interesting works ive ever read on powerlifting. In next page click regular or free download and wait certain amount of time usually around 30 seconds until download button will appead. Westside barbell, the gym, has produced more multiply world record holders than any other single gym in the history of powerlifting. So, the conjugate system is a fourday system made up of two max set days and two dynamic days.
The westside barbell method, also known as the conjugate method, was developed by louie simmons. There are countless ways to write a program that will yield results, but the name of. I would say that if you are not training at westside barbell, then you arent technically. Pdf the westside barbell book of methods by louie simmons. Since louie started publishing his articles on his methodologies in power lifting usa back in the 1990s, the methods grew wildly in popularity.
Burley hawk the westside method, also known as the conjugate method, is a program that is often times misunderstood in the raw powerlifting realm. Order your copy or copies of the book of methods by using the order form on the right. Westside for skinny bastards a modified lifting program for. Lifting a submaximal weight to failure or near failure. They have set more world records than any other gym, and have helped more.
Dec 08, 2011 in my article the westside barbell conjugate method. 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. With a conjugate method routine you become flexible and work on different areas that you want to improve on. In this article i will give a brief outline of the methods used at westside and how to. Westside barbell conjugate method the ultimate workout program template free download as pdf file. But thats because dave signs my checks and i have to nod and laugh whenever he says. Downloads the westside barbell book of methods bo by ibsekevo. Through history the old eastern bloc countries have primarily produced the top weightlifters.
I realized i could only squat, bench, or deadlift so much by doing only those three lifts. Westside barbell podcast episode 21 louie simmons reveals how he overcame his injuries to succeed duration. Jul 07, 2014 today, im going to talk about the basic conjugate training system with you. View homework help 294317716 westside barbell conjugate method theultimateworkoutprogramtemplate. 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. Also known as the westside method because it was devised by louie simmons of westside barbell gym in columbus, ohio, the conjugate training system has its roots in powerlifting. Your body responds to the demands placed upon it, so when you handle heavy weights, thats how you get stronger and. The wide variety of special exercises will perfect form.
I stopped because the assistance work left me tapped out and i wanted to try other methods. Free strength program how i set up the conjugate method. Westside barbell club involved in strength training for over 27 years, he is also a strength coach for numerous american football teams. A conjugate method is the act of rotating your exercises in a weekly session. Westside barbell system presentation weight training. 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. The programs principles are borrowing from soviet and bulgarian weightlifting training techniques and ingeniously adapted to powerlifting. The conjugate method is the core principle upon which westside barbell is based. When these pathways are grouped together, conjugate periodization allows individuals to develop maximal strength, speed, and power. I use a 3 week wave system which leads into circa max and delayed transformation.
The westside barbell book of methods by louie simmons. If you believe that the conjugate system was meant to revolve around accommodating resistance bandschains, a weekly micro cycle of max effort, dynamic effort, and the occasional repetition effort methods. I decided against using the westside name in the title of the program for two reasons. The westside barbell system continues to evolve under the guidance of coach simmons. Among the techniques hes developed to strengthen the already supersized is the conjugate method training system sometimes called the westside method, which employs single repetitions as one of its core training tenets.
Westside barbell podcast episode 21 louie simmons reveals how he overcame his injuries to succeed. Download westside barbell book of methods pdf files tradownload. Jun 08, 2015 should the conjugate system and the conjugate method be used interchangeably and is westside conjugate and russian conjugate comparable. If you ever watched a video of louie simmons speak, this book is no different. On this day, you will perform an exercise similar to the squat or deadlift, up to a rep max. Simmons programming is commonly referred to as the westside method, after westside barbell, which is simmons gym. Louie simmons the westside barbell book of methods. I didnt bother seeking a job in columbus because i knew that the arrangement was temporary and that i had enough money to cover my time there. His exclusive gym, westside barbell in columbus, oh, has more than 100 world records to its name. Conjugate periodization the westside model catalyst. I find that i always feel very fresh when i take the box away and free. This images was upload at november 28, 2018 upload by viviana k in excel spreadsheet. 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.
785 1538 1473 350 553 1466 426 405 347 981 1440 104 144 1040 670 872 1522 160 1278 237 378 178 1291 1009 359 539 1087 1382 742 874 50 249 881 603 323 1036 1047 654 659 327 916 1467 675 576 609 227 236 1036 1308