Then, if you had a competition on the horizon, you can move into a power block. Heres Your 6-Week Sample Training Template UsingtheConjugate Method You've likely heard a coach say, "Your problem isn't your programming. With unlimited access, you can take advantage of our exercise index, which is filled with videos of how to perform specialized exercises that we reference in the workouts. The MMA program has a three-day split. We have never released how they would train using our methods, until now. The program you select is the roadmap that leads you to your training goals. "For intensifying muscular system work in specific regime, the Conjugate Method is used; it foresees specific exercises with additional external resistance. You should aim to get stronger in all of your accessory exercises just as you aim to get stronger with your main moves. 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. Aerobic work is imperative for facilitating recovery so dont worry about losing your gains with some light jogging or walking. No two people will have the exact same accessory work as each and every person requires specific and individualized programming to improve her/his specific limitations. JavaScript seems to be disabled in your browser. Special Exercise A: Choose 1 movement geared at building a primary mover from #1 (i.e., triceps, upper back, or shoulder). total of 1655 in February 1973. 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. Are coaches good to have? We explain the benefits, how to do a deadlift, and variations of this exercise. Supertraining. Bouts of 60 seconds to 90 seconds. While you don't need to get as complex as an. Celebrate National Nutrition Month with 10 healthy buys Healthline editors are obsessed with. Simply return it within 30 days for an exchange. These variations help keep boredom from creeping in and help you learn to challenge yourself in different ways. Expect your heart rate to be between 150 to 160 during sets and come down to 130 during rest intervals. Conjugate Club 2020. Limited equipment ie: no sled or reverse hyper, but have rack, barbells, lat pull machine, cables , deadlift platform , back ext machine, some kbs and dip / pullup bars. Stay focused on your goals and consistent in your approach as you work to constantly challenge yourself. See the 12. Therefore, Im also going to provide you with this link to Westsides store which sells numerous bands of varying strengths. 3)Variations: The variation guidelines are more or less exactly the same for Dynamic Effort as they are for Maximal Effort. Louie Simmons is also the inventor of the Reverse Hyper machine, Inverse Curl machine, Hip/Quad machine, Static/Dynamic developer and the Virtual Force Swing. Special Exercise B: Unilateral Variation: 3-4 x 10-12 each. If it were that simple no one would need special exercises, machines, or systems of training. In 1972, the Dynamo Club had 70 highly qualified weight lifters do an experiment by rotating 25-45 special exercises including the classical lifts. As long as you remember anything can workthen you will truly begin to understand the Westside program. The young lifters believe its a new from of periodization. Wrapping Up Research from a 2017 study points to the effectiveness of a maximum and dynamic effort training program in improving squat press performance. For example, if I decide to perform weighted dips as my first accessory move following Bench Press I would progress on weighted dips for a 1-3 week period and then switch to another movement. How To Get The Most Out of Your Westside Bands. Can you sleep, eat, and drink your way out of a bad training plan? You can vary the main exercise by changing the width of your grip or stance. As such, set and repetition schemes are highly variable and entirely dependent on the situation. And most have to be ready to fight when ever they get a call. This session will culminate with five minutes of easy global foam rolling to drive the parasympathetic nervous system (rest and recovery). 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. The similarities of the Westside conjugate system to the one devised by the Soviets at the Dynamo Club are obvious. 2023 Westside Barbell. Westside Barbell is the strongest gym in the world. These moves will help you to improve your overall strength and become proficient in your weaker areas. This may come as 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. 1. is defined as lifting a maximal load against maximal resistance, and should be used to bring forth the greatest strength increments, (Zatsiorksy). 1987. He has also had an athlete produce a box jump of 63.5 inches which is still the current Westside Barbell gym record. According to a small 2020 study, 10 women who did the conjugate method were able to lower their systolic blood pressure. If this doesnt fall in line with your goals/area(s) of interest this may not be the optimal training system for you. Build up your weaknesses and watch your strength skyrocket. Bud told me that these are textbooks. This session will culminate with some easy static stretching to drive the parasympathetic nervous system. 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). Let me explain. The maximal effort days will provide a main movement for the day followed by accessory movements to build up weak muscle groups. When it comes to upper body training days, your success will be dictated by your Make your morning email scroll and coffee stronger. Ill warn you though some of these sessions certainly arent exciting and will likely feel easy to you. Kurz, Tomas. Banded Tendon Work: Accumulate 100-150 reps of banded leg curls or banded pull-throughs or banded glute hip thrust. For wrestlers, throws of a mannequin (puppet) in various variants of the interval method are used. Youll use maximum force for a submaximal weight, which allows your body to recruit motor units and fire muscles. While some professionals have tried (and failed) to create mock-Westside templates, the reality is very few people have even the most basic understanding of Louies system never mind fully comprehend it. If you continue to use this site we will assume that you are happy with it. Managing the Training of Weight Lifters. 3. conjugate () Ruby. The programming within this course will focus on specific issues such as building the bottom of your bench. This programming takes into account the need to raise both an athletes strength and overall conditioning. To fully maximize these benefits, you must consistently follow the correct structure of the training sessions. Its sometimes referred to as the Westside-Barbell Conjugate Method or Westsides Conjugate Method. Neutral Grip Chest to Bar Pull-ups: 4 x 6-10. This can be much more effective than following a prescriptive program that doesnt accommodate individual differences. But we know this is not true.. Blunt force trauma at the line of scrimmage. With the Westside conjugate method we switch a core barbell exercise each week to avoid accommodation. Perform 4-5 sets of 6-10 reps with moderate to heavy loading. It may not be an all-time record, but it is the most you are capable of on that day, week after week. Yes, many. Rest 60 seconds between sets. Louie Simmons is a world-renowned Strength/Special Strengths coach and the founder of Westside Barbell. 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. While these things are of great importance, it is outrageous to claim the program you follow doesn't matter. The trainee must choose any type of Bench Press variation and perform roughly 9 sets of 3 repetitions at 50% 1RM. Additionally, you will gain access to our 8-week specialty programming which cannot be accessed within any of our other subscription options. The use of accommodating resistance such as bands, chains, weight releasers, and different specialty bars is one of the key components to Westsides success. Are there great coaches out there? Since most people haveinsufficient means to use bands, chains, weight releasers, or specialty bars (i.e. This is just like the Bulgarian training with the exception of the number of lifts. Now that Ive gotten my disclaimer out of the way, Im excited to present to you Work up to a 1RM, 1) Wide Stance Below Parallel Box Squat:10 x 2 @ 85% 1RM, 1) Good Morning Variation. Starzynaki, T.; Sozanski, H.Explosive Power and Jumping Ability for all Sports. dont train at a powerlifting gym), in addition to the fact that this article is already atrociously long, Ive made the executive decision to stress the importance of accommodating resistance but exclude explicit directions on how to use them. Science of Sports Training. The method you choose and how it is programmed will impact your success more than any other aspect of your life. Rotate special exercises weekly or biweekly. Football strength and conditioning essentials. Goblet Squats: 40-30-20-10 as fast as possible with a heavy. Changing up exercises allows you to constantly challenge yourself and work your body in different ways. While you may be tempted to push yourself to your limits, its important to listen to your body and take a step back if you experience pain, fatigue, or any type of illness. Many people spend entirely too much time trying to come up with the perfect variation. Believe me when I tell you thats a waste of time and effort. This is a game of input/output. Unfortunately, explaining how to use/set up these forms of accommodating resistance is well beyond the scope of this article. Last medically reviewed on December 3, 2020. Have you ever wondered whatLouie and the crew did whenthey trained in his basement or garage beforemonolifts and specialtybars? Coaches who blame the lifter, not the method. Strength training translates universally in push/pull style contact sports. Their rotation of exercises was space-age at the time, which was 1965 to the early 1970s. After a 30-minute rest 6 more maxes on pulling exercises plus 6 max squats, front or back. However, in spite of the vast differences between individuals I do have some standard guidelines to follow: The 6 Most Blatantly MisunderstoodComponentsof The Westside Barbell Conjugate Method, Click HEREto DownloadYour FREE Copy Right Now<. When 3 weeks have been completed choose a different variation and cycle back down to the appropriate starting percentage of your 1RM, Use a wide stance and low/parallel box to build up the hips, Use a close stance and low box to build up the low back, Use a slightly above parallel box to help with the normal sticking point, Use a conventional stance to build up the low back/erectors. 3)Variations: The concept of variation (which I outlined in detail HERE) is where much of the confusion stems in regard to Westsides Conjugate Method. (2017). I will not discuss other forms of periodization (i.e. Keep in mind these are only some of the hundreds upon hundreds of exercises. For the best experience on our site, be sure to turn on Javascript in your browser. Each week, you can increase the volume. We avoid using tertiary references. No. Personally, the aerobic piece was always the missing element for me, as its easy to skip this work. document.getElementById( "ak_js_2" ).setAttribute( "value", ( new Date() ).getTime() ); All Rights Reserved 2023 syattfitness-C. We use cookies to ensure that we give you the best experience on our website. Ruby conjugate () . Then perform 3-4 singles, building to a 1RM. Werner G. (n.d.). Day 6: Conditioning Option (Active Recovery). 2-3 inches above parallel box, 5 rep max (RM) should equal your 1RM on the parallel box squat 2. Special Exercise B: Choose 1 movement for the upper back and perform 4 sets of 15-20. Take full recovery of 2-3 minutes between heavy sets. On this day the trainee will choose a variation of the Bench Press and work up to a 1-3RM. To quote Louie directly, Do it until it hurts too much., 1) Frequency: 1 session per week for Squat/Deadlift and Bench Press respectively. 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. All Rights Reserved, Sign up for Unlimited Access - $29 monthly. If possible, track your HRV to determine your training ability. Since Louie started publishing his articles on his methodologies in Power Lifting USA back in the 1990's, the methods grew wildly in popularity [] For example, you may be developing hypertrophy and max strength in the same week. Using a format made popular byLouie Simmons(Westside Barbell) Ive structured the program to fit the needs of a combat sports athlete or anyone that wants to train like one. *Perform different variations for your special exercise work than you performed on Day 3. I am amazed that lifters are still using it today. The Westside System adheres to a 4-day per week training schedule and uses an upper/lower split. Target the appropriate muscle groups (listed below) but focus on your individual weaknesses. Athletes that adopt the Conjugate system regularly smash through training plateaus to reach their performance objective. Gaining strength is the main aim of the training system. All of these athletes train within Westside Barbell. Begin with a bench press, squat, or deadlift variation as your main lift. Dr. Yuri Verkhoshansky has been credited with the pendulum wave . As a result, I figured Id do my best to outline a simpleand straightforward guide designed specifically to instruct the masses on how to properly use The Westside-Barbell Conjugate Method. These workouts aim to use the Westside system to help increase all of the olympic lifts. A large part of the Louies training information has come from olympic lifting. Work up to a 1RM, 1) Wide Stance Below Parallel Box Squat: 12 x 2 @ 80% 1RM, 1) Wide Stance Above Parallel Box Squat. You will have access to a max effort lower, max effort upper and a combined dynamic upper and lower day each week. See which power racks our team has picked for you to ensure that you get the most out of your home gym. We are not EliteFitness.com. If you're doing the recommended aerobic work that should help improve your recovery - give this is a go for 4-weeks and get back to me. You can mix and match a variety of modalities that Ive mentioned to keep it interesting. Join our newsletter to get lots of free content in the form of videos, articles & guides. Special Exercise C: Upper Back Complex Variation: 1 variation of 3-4 x 12-15. Maybe they think the push button starters on some new cars are also new, but all cars had a starter button in the 1940s. In this small study, people who did this type of training for 8 weeks showed significant improvement to their one-repetition maximum squat, compared with people who followed their normal workout routine.