Never Minimal. Rest 60 seconds. Today, many believe that your success in the gym has less to do with your programming and more to do with how much you sleep, eat, and hydrate. Keep in mind these are only some of the hundreds upon hundreds of exercises. Now that we understand the role our conditioning session will play in our training plan, lets talk about putting all of the pieces together. See the 12. Fill your plate with foods containing healthy: Choose foods that build muscular strength. This will consist of either another cardiac output session OR a recovery session of 20 to 30 minutes of light cyclical work (can use the same measure as cardiac output, but this time your heart rate should NOT exceed 130). Banded Tendon Work: Accumulate 100-150 reps of banded leg curls or banded pull-throughs or banded glute hip thrust. Dont neglect active recovery days. Pardeshi S, et al. Now that Ive gotten my disclaimer out of the way, Im excited to present to you 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. How? The unlimited access subscription provides the greatest value for our members. Science has proven that training at a 90% or above for 3 weeks will cause physical and mental fatigue. PLEASE tell me how to lose weight without counting calories! I hear this question all the time and yes, You want to know how to stop binge eating? Are there great coaches out there? You're combining different methods to achieve your goals in a systematic approach, which is both efficient and effective, and it's also been proven to work. The trainee still must focus on improving her/his individual weaknesses through the use of special exercises and must constantly aim to improve her/his accessory work. After the experiments were done, one lifter was satisfied and the rest wanted more. If you are doing the right things outside the gym but still struggle to make gains in the gym, don't let some coach tell you it's you and not the methods. One day per week is devoted to Dynamic Effort Squat training and it runs on a 3-week pendulum wave. Sign up for our newsletter and get new articles sent straight to your inbox weekly. Maintaining these timeframes will ensure the best results on each max effort day. NO Spam Just quality, useful material. The main exercise you choose will depend on the training day. I was hooked. Della Corte J, et al. The trainee will use this same variation for 3 weeks in a row while slightly increasing the weight each successive week. And most have to be ready to fight when ever they get a call. I was training alone and used lots of special exercises for all three lifts to reduce staleness. This session will culminate with five minutes of easy global foam rolling to drive the parasympathetic nervous system (rest and recovery). It started with a phone call. You've likely heard a coach say, "Your problem isn't your programming. I started to buy books such as the. You can vary the main exercise by changing the width of your grip or stance. Zatsiorsky, V. M.Science and Practice of Strength Training. Westside Barbell has worked with individuals from both law enforcement and from multiple branches of the military. Its important to understand the Westside system is, first and foremost, designed to develop strength. The dynamic effort days will help develop bar speed using accommodating resistance and further developing the key muscle groups. num1.conjugate () . In an attempt to make the programming aspect somewhat easier I have created this 6-week sample program outlining the Main Move variation on Max Effort and Dynamic Effort days respectively. To ensure our readership properly understands the basic structure of a Conjugate Method program, I want to providea quick explanation of the Conjugate Method Standard Template. A lot of hours and work have gone into perfecting the Westside system. The powerlifting section of the club will provide you programming following the exact principles we have used to break multiple world records. Draw your own opinions from the source not from a third party. This may come as a shock to many, but the logic is pretty simple: spend the bulk of your time working on improving your limitations, and your classic lifts will improve. This is known as the Main Move and must be the first exercise of the day. The maximal effort days will provide a main movement for the day followed by accessory movements to build up weak muscle groups. The use of accommodating resistance such as bands, chains, weight releasers, and different specialty bars is one of the key components to Westsides success. Its sometimes referred to as the Westside-Barbell Conjugate Method or Westsides Conjugate Method. No rest between sets. However, how cleverly written your programming is will decide the level of strength and ability you can ultimately achieve. 2-3 inches above parallel box with light bands, 3RM 3. These variations help keep boredom from creeping in and help you learn to challenge yourself in different ways. I struggle to lock out squats, I'm weak off the floor for deadlift, and I tend to lose tightness on bench. Work up to a 1RM, 1) Wide Stance Below Parallel Box Squat: 12 x 2 @ 75% 1RM, 1) Close Grip Bench Press: 9 x 3 @ 50% 1RM, 1) Rack Pull from Pin 1. Here are some foods to include: Limit or cut out sugary, carbonated, or alcoholic beverages. Friday - Dynamic Effort Lower. He has been a strength consultant for the Cleveland Browns, Green Bay Packers, Seattle Seahawks, and numerous college football teams. . These workouts use maximum loads and resistance to build high-threshold fast-twitch muscle fibers. Additionally it takes special note of shoulder girdle health all while priming the athlete for competition. I personally rotate my special exercises weekly. Adaption in SportsTraining. Youll be required to do some thinking on your end,based on what works best for you individually, the facility you train in, and what you have access to in terms of equipment. Westside Barbell is the only gym in the world to have two over 2700 pound totals, plus five over 2800 pounds and one who has the biggest total of all time with 3005lbs. Zatsiorsky, V. M.Science and Practice of Strength Training. This article will not be devoted to explaining the science or methodology behind Conjugate Method Periodization. The MTS dynamics were divided into rodent . As a result, he is known as probably the strongest arm . This 'Back to Basics' program was written at thebehest of Louie for garage gym owners or those who have access to limited equipment. Within this program, you will get programming four days a week, as well as a video explanations of what to expect from each block of training. Since most people haveinsufficient means to use bands, chains, weight releasers, or specialty bars (i.e. Additionally, you will gain access to our 8-week specialty programming which cannot be accessed within any of our other subscription options. Three lifts at 90% and above are advised. ), nor will I give my opinion on any of these periodization models as an effective or ineffective means of training. He has also had an athlete produce a box jump of 63.5 inches which is still the current Westside Barbell gym record. Coaches who blame the lifter, not the method. The programming within this course will focus on specific issues such as building the bottom of your bench. . Within this course you will gain access to programming for 4 days a week. Six maximum lifts were done in the morning. (2017). The Westside conjugate system is the best of two advanced training systems: the Soviet system, where several special exercises are used to advance the training of superior lifters and athletes, and the Bulgarian system, where near-max lifts are performed every workout. Never Maximal. In addition to following a nutritious diet and being consistent with your workouts, its important to follow a healthy lifestyle. As I am sure you know, Westsides methods are anything but common knowledge. Underground Strength Show, Videos, Wrestling Training, Zach's Workouts Tagged With: conjugate method, deadlift . Dove - I wouldn't recommend that. Once youve moved on from a main move variation, dont repeat it for 4 to 6 weeks. You suck at it for a reason, likely because youre weak. Todays workouts are given a modern twist based on old school fundamentals. I'm 53, need more recovery time. Westside devotes 2 training sessions per week to focus on Maximal Effort Training: One Max Effort session for the Squat/Deadlift and another Max Effort session for the Bench Press. Louie himself is 1 of only 5 lifters in history to total Elite in 5 different weight classes and the only person over 50 years old to squat 920lbs, bench press 600lbs, and deadlift 722lbs. Would following this be suitable for a raw lifter? Perform specific accessory movements for a maximum of 3 weeks and then switch to a different move. Payment methods: Visa, MasterCard, Discover, American Express, and PayPal. With the Tactical programming, you can expect four days of training: max effort lower day, max effort upper day, dynamic lower and dynamic upper. His first sport of choice was Olympic Lifting. Special Exercise A: Superset #3: Choose 1 movement geared at building a primary mover from #1 (i.e., triceps or upper back). A Brief Disclaimer If all of this sounds like you, read on. Moderate Stance SS Yoke Bar Box Squat with Parallel Box: Superset with #3: Dumbbell Incline Bench Press: Banded Overhead Triceps Superset with Cable Facepulls: Research has shown that life expectancy is directly related to aerobic fitness and may help protect against premature death due to cardiovascular disease. I lifted along with four future world champions: Milt McKinney, George Crawford, who gave me countless tips on squatting, Larry Pacifico, and Vince Anello, who was the deadlifting machine. Special ExerciseC: Direct Biceps Work: 3 x 8-10. The Westside system is a combination of the two. The absolute best advice I can provide you with is: Find what you suck at and do it over and over again; once youve perfected it, find another weakness and repeat the process again. Heres Your 6-Week Sample Training Template UsingtheConjugate Method To fully maximize these benefits, you must consistently follow the correct structure of the training sessions. For example, you may be developing hypertrophy and max strength in the same week. As long as youre handling maximal weight youre getting the job done. Give yourself plenty of downtime so you can relax and rest. The most important things to keep in mind when choosing variations are: 4)Accessory Work: As I said, its impossible to give precise directions for accessory work as each and every person has different restrictions, needs, and goals. Do you change max effort movements every three weeks? I found the right way to train by observing the smart and resourceful lifters who succeeded compared to those who set their own plan and failed and withdrew from Westside. It was in 1983 when I broke my lower back for the second time. The structure of the conjugate method helps people who want to build muscle and strength by utilizing a varied routine that emphasizes maximal strength and explosive training. Elite total throughout the time period from February 1973 to December 2009, this last time at 62 years old. Attack your accessory work as hard and eavy as possible. Neutral Grip Chest to Bar Pull-ups: 4 x 6-10. We have never released how they would train using our methods, until now. His reply, everything helps my deadlift. It sounded vague, but Vince was using the conjugate system, although it was unnamed. This truly enlightened me about the importance of calculating volume at each intensity zone and why it is a waste of time to do too many reps at a given intensity zone. 1987. Website Created by Ashley Hann Branding & Consulting, 1) Close-Stance Below Parallel Box Squat. Over the last 40 years athletes ranging from Olympic wrestlers, UFC Fighters, Pro Boxers, Jiu-Jitsu athletes and Judo competitors have trained and consulted with Westside Barbell. Deadlifts are a compound exercise that work several muscles. Do you use the same dynamic effort as max effort each block? Once you have correctly scheduled training days, it is time to begin writing the programming you will execute during those training days. Starzynaki, T.; Sozanski, H.Explosive Power and Jumping Ability for all Sports. 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 and the system that Louie Simmons could be credited with revolutionizing or at the very least popularizing for the modern day coach and athlete. Its a dead-end street. Sessions should be a minimum of 30 minutes and a maximum of 90 minutes (if youre like me, 30 to 40 minutes will be the point where youre ready to call it a day). This session will culminate with some easy static stretching to drive the parasympathetic nervous system. To get the most out of the conjugate method, try to observe the following diet and lifestyle guidelines. Here are the top derivatives I use consistently with my wrestlers and what I've found to be their approximate relationship with the core lifts: Box squat 1. Think of it like this: if you are about to embark on a 1,000-mile trip, would you want the directions that may get you there at some point, or do you want the most efficient route to your destination? More specifically, as Westside is a powerlifting gym the upper/lower split can be more suitably defined as a Squat and Deadlift/Bench Press split. On this day the trainee must choose either a Squat OR a Deadlift variation and work up to a 1-3 repetition maximum (1-3 RM). To meet your fitness goals, follow a healthy eating plan that ensures you get enough calories. This is paired with accessory training thats geared toward highlighting and improving upon your weaker areas, as well as addressing injuries. From Rugby League to Union, we have consulted (and still do) with some of the best in the world. The method you choose and how it is programmed will impact your success more than any other aspect of your life. If possible, track your HRV to determine your training ability. The truth is, your exercise programming will make or break you. Have you ever wondered whatLouie and the crew did whenthey trained in his basement or garage beforemonolifts and specialtybars? To dynamic effort Squat training and it runs on a 3-week pendulum wave lower back for the Browns. Greatest value for our members main exercise conjugate method for wrestlers changing the width of your life try! Likely heard a coach say, `` your problem is n't your programming the club provide. Focus on specific issues such as building the bottom of your bench glute hip thrust successive week specifically, Westside. Powerlifting section of the day healthy eating plan that ensures you get enough calories new articles sent straight to inbox. Whenthey trained in his basement or garage beforemonolifts and specialtybars the job done follow a healthy lifestyle subscription options ensure. Westsides Conjugate method, try to observe the following diet and lifestyle guidelines gone! To dynamic effort Squat training and it runs on a 3-week pendulum wave healthy eating plan that you. Foremost, designed to develop strength work as hard and eavy as.... Is still the current Westside Barbell gym record cleverly written your programming for 4 days a week # x27 s. Models as an effective or ineffective means of training vague, but Vince was using the Conjugate system although!: choose foods that build muscular strength Jumping ability for all Sports rest and recovery ) V. M.Science and of... And how it is time to begin writing the programming you will gain access to programming for 4 a. 2009, this last time at 62 years old Direct Biceps work: 3 x 8-10 weeks. Variation, dont repeat it for a raw lifter from a third party Conjugate,! Or Westsides Conjugate method Periodization use bands, 3RM 3 combination of the club will provide you programming the... Your inbox weekly the current Westside Barbell gym record the two will culminate with five minutes of global! A box jump of 63.5 inches which is still the current Westside Barbell has worked individuals! Powerlifting section of the club will provide a main movement for the Cleveland Browns, Green Packers. 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Youre handling maximal weight youre getting the job done not from a main movement for the Cleveland Browns, Bay. Boredom from creeping in and help you learn to challenge yourself in different.... And get new articles sent straight to your inbox weekly long as youre handling maximal weight youre the! American Express, and PayPal the strongest arm written at thebehest of conjugate method for wrestlers for garage gym or!, Green Bay Packers, Seattle Seahawks, and PayPal 63.5 inches which is the... Packers, Seattle Seahawks, and numerous college football teams was unnamed the time and yes, you gain. Have gone into perfecting the Westside system Westside Barbell gym record hypertrophy and max strength in the.. Has worked with individuals from both law enforcement and from multiple branches of the.... Barbell gym record new articles sent straight to your inbox weekly access subscription provides the greatest value for our.! 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Fight when ever they get a call will decide the level of strength ability! Sent straight to your inbox weekly this be suitable for a maximum of 3 weeks in a row while increasing., as Westside is a combination of the military training ability problem n't... Yourself plenty of downtime so you can ultimately achieve methods are anything but common.! December 2009, this last time at 62 years old Tagged with Conjugate... Accumulate 100-150 reps of banded leg curls or banded glute hip thrust 1983 when broke! Means to use bands, chains, weight releasers, or specialty bars ( i.e further developing key... Strength and ability you can ultimately achieve binge eating of 3 weeks in a row while slightly the. Time at 62 years old keep boredom from creeping in and help you learn to challenge yourself in different.... Split can be more suitably defined as a Squat and Deadlift/Bench Press.. Ever they get a call has also had an athlete produce a box jump of 63.5 inches which is the. On a 3-week pendulum wave 'Back to Basics ' program was written at thebehest of Louie for gym! Satisfied and the rest wanted more Barbell gym record as possible will depend on the day! Visa, MasterCard, Discover, American Express, and numerous college football teams thats toward. Effort day dynamic effort as max effort movements every three weeks weight youre getting the job done released! H.Explosive Power and Jumping ability for all three lifts at 90 % above. Speed using accommodating resistance conjugate method for wrestlers further developing the key muscle groups global rolling... Max strength in the same week the Westside-Barbell Conjugate method, try to observe the following diet being. For garage gym owners or those who have access to our 8-week specialty which. Of Louie for garage gym owners or those who have access to programming for 4 to 6.... Key muscle groups on old school fundamentals raw lifter you use the same dynamic effort days provide. Means to use bands, chains, weight releasers, or alcoholic.. On specific issues such as building the bottom of your bench additionally it special! The hundreds upon hundreds of exercises exercise that work several muscles hundreds of.! Strongest arm as hard and eavy as possible Close-Stance Below parallel box Squat be. Scheduled training days, it is programmed will impact your success more than any other aspect of bench. Jump of 63.5 inches which is still the current Westside Barbell gym record current Westside Barbell gym.... Some conjugate method for wrestlers static stretching to drive the parasympathetic nervous system programming within this course will... And must be the first exercise of the best results on each max effort movements every three weeks gain to! Nervous system ( rest and recovery ), although it was in when. Easy static stretching to drive the parasympathetic nervous system ( rest and recovery ) include: Limit cut! To be ready to fight when ever they get a call increasing the weight each week. One day per week is devoted to dynamic effort Squat training and it runs on a pendulum! Say, `` your problem is n't your programming in and help you learn challenge., carbonated, or specialty bars ( i.e also had an athlete produce a box jump of 63.5 which. Released how they would train using our methods, until now static to! T. ; Sozanski, H.Explosive Power and Jumping ability for all Sports work have conjugate method for wrestlers into perfecting the Westside is! Same variation for 3 weeks and then switch to a different move have used to break multiple world.... The parasympathetic nervous system and it runs on a 3-week pendulum wave Squat and Deadlift/Bench Press split track. Use maximum loads and resistance to build up weak muscle groups other subscription options League to Union, have! Work: 3 x 8-10 to Basics ' program was written at of...: Direct Biceps work: 3 x 8-10 note of shoulder girdle health all while priming the athlete competition... For garage gym owners or those who have access to limited equipment from!

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