I find that i always feel very fresh when i take the box away and free. Also known as the westside method because it was devised by louie simmons of westside barbell gym in. The westside method, also known as the conjugate method, is a program that is often times misunderstood in the raw powerlifting realm. Westside barbell book of methods download pdf by louie simmons. Westside barbell template working with the standard template by jim wendler for. 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.
The programs principles are borrowing from soviet and bulgarian weightlifting training techniques and ingeniously adapted to powerlifting. Week 1 should be 15 to 20 sets of 3 reps with 45% of a contest max for time, week 2 with 50%, and week 3 with 55% and 23 less sets. Use active westside barbell coupon codes and free westside barbell deals april 2020 to get the biggest discount. The methods used at westside barbell were developed through experimentation and through the principles of old eastern bloc sports science literature, primarily from russian and bulgarian weightlifting methods.
Introduction the westside barbell program is the brainchild of powerlifter and strength coach louie simmons. Westside barbell club involved in strength training for over 27 years, he is also a strength coach for numerous american football teams. Do you looking for other post about westside barbell book of methods pdf, westside barbell certification, westside barbell club trainingsplan, westside barbell club workout, westside barbell conjugate method template. View homework help 294317716westsidebarbellconjugatemethodtheultimateworkoutprogramtemplate. The only 5 strength training programs youll ever need. I use a 3 week wave system which leads into circa max and delayed transformation. 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. A users guidea comprehensive users guide to the westside barbell conjugate method for a brief disclaimer the best resource is his book of methods which you can.
It seems everyone has their own, which they devised on the basis of their own experience. Using the conjugate method for raw powerlifting rothenberg, jacob on. It incorporates methods that give you and your athletes longevity in the weight room. Conjugate training combines all of these phases allowing for an athlete to maximize his potential.
Westside barbell, the gym, has produced more multiply world record holders than any other single gym in the history of powerlifting. Were confident that the conjugate club will be the only resource you need to unlock optimal training for maximal results. The conjugate periodization discussed in this article is unlike the conjugate method that is implemented at westside barbell. Before i begin its important for me to clarify what i aim to accomplish through writing this article. The dynamic effort method is defined as lifting throwing a nonmaximal load with the highest attainable speed zatsiorsky, 1995 the dynamic effort method demands a lifter to lift a submaximal weight as fast as possible, directing as much as force to the barbell, moving it as quickly and brutally as possible. In this 2 hour online seminar louie simmons answers the most frequently asked questions by coaches and athletes. Article by louie simmons there is much talk about training philosophies, methods, and methodologies.
Maximum effort and dynamic effort workloads on the main lifts are alternated within 72 hours of each other. This is the most effective method to gain strength continuously throughout the year, with no ridiculous offseason. Westside barbell conjugate method the ultimate workout. Fast forward to 1983, louie simmons, founder of westside barbell coupled the russian conjugate and bulgarian systems. The westside barbell method, also known as the conjugate method, was developed by louie simmons. I spent 12 years training with the wrong methods, one being the western periodization that is a dead end street. Westside barbell book of methods simmons, louie on. The westside barbell philosophy challenges popular beliefs about the wa. I decided against using the westside name in the title of the program for two reasons.
The similarities of the westside conjugate system to the one devised by the soviets at the dynamo club are obvious. Registered users can also use our file leecher to download files directly from all file hosts where it was found on. Online shopping from a great selection at books store. To this day, the westside barbell book of methods is one of the most interesting works ive ever read on powerlifting. Legendary powerlifter louie simmons explains the methods that have brought success and records to westside barbell lifters. In writing this article i solely aim to provide a reliable source of information which outlines how to use the westside barbell conjugate method. Conjugate periodization the westside model catalyst. 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.
The conjugate method by westside barbell beast blog. Westside for skinny bastards is not a powerlifting program. Also, the conjugate method is presented by an uber experienced instructor, shane sweatt. Download westside barbell book of methods pdf files. While inspired by westside barbell club, it is not affiliated with westside or louie simmons. My aim is to compete raw with wraps and i am interested in this method because i can follow it for a.
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. Should the conjugate system and the conjugate method be used. Developed by louie simmons, westsides conjugate method incorporates the maximal effort method, dynamic effort method, and repetition method within a. The wide variety of special exercises will perfect form. The western method of periodization is probably the most popular way for strength athletes to train in the united states. Since louie started publishing his articles on his methodologies in power lifting usa back in the 1990s, the methods grew wildly in popularity. However, as chris mason states, if a crossfitter were to adopt the westside conjugate method wholly.
Box squats are easier to recover from than free squats. Westside conjugate method pdf keyword after analyzing the system lists the list of keywords related and the list of websites with related content, in addition you can see which keywords most interested customers on the this website. The 6 most blatantly misunderstood components of the westside barbell conjugate system. But thats because dave signs my checks and i have to nod and laugh. Wave the weight from 45 to 55% of your 1rm free squat over 3 weeks, then start over.
Do you looking for other post about westside barbell book of methods pdf, westside barbell certification, westside barbell club trainingsplan, westside barbell club. As a world renowned lifter himself, he squatted 920lbs after reaching his half century, which we can all agree isnt anyones physical peak. Conjugate powerlifting learn the strength training methods that. The program is geared for general strength enthusiasts, from high school students to working professionals. Ive heard it 435 different times and it never gets old. Westside for skinny bastards a modified lifting program for hardgainers by joe defranco this article originally appeared on. Conjugate training is a method that brings together all aspects of.
Upper body and bench press related exercises in one day. Westside conjugate method pdf keyword found websites listing. Westside for skinny bastards program templates ws4sb. The two approaches to training are quite similar in that there is no offseason. Louie simmons things you should know recreation sports. The westsidebarbell conjugate method syatt fitness. Sign up for our email and be the first who know our special offers. The westside barbell philosophy challenges popular beliefs about the way we think, how a strength training. Lifting a submaximal weight to failure or near failure. The max effort methodthis book may not be reproduced or recorded in any form part because of louie. Download westside barbell book of methods pdf files tradownload. Think louie simmons westside method is only for elite powerlifters.
Westside for skinny bastards a modified lifting program for. Feel free to make exercise substitutions if needed, but make sure the new exercise is similar enough to accomplish a similar purpose. Bulgarian system, where nearmax lifts are performed every workout. The nfl use louie simmons westside training methods, but ohio state wont documentary bonus 1. The westside method incorporates 4 workouts per week, training. For the love of god, dont bench out of your technique. Westside downloadable seminars conjugate method westside downloadable seminars conjugate method. Dynamic method accelerating 5060pct of a max as quickly as possib. A guide to accessory work i outlined how to program and structure your individual training routine based on westsides conjugate method now, after nearly 1 year of publication and each article receiving over 100,000 views, im back with a new resource. Westside barbell conjugate method hobbies free 30day trial. 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. In laymans terms, periodization is the division of a training program into distinct training blocks, with each block focusing on specific, predetermined athletic qualities. If you want to evolve your gym and grow stronger athletes invest in this course. For example, a board press is a great substitute for a floor press.
Westside barbell program spreadsheet spreadsheet collections. Using the conjugate method for raw powerlifting jacob rothenberg. A comprehensive users guide to the westside barbell conjugate method for powerlifting, by worldrecord holder and coach jordan syatt. Louie simmons things you should know free download as pdf file.
The westside barbell book of methods by louie simmons. 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. Westside vs the russian conjugate system kabuki strength. 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. Burley hawk the westside method, also known as the conjugate. Westside barbell is an invitation only training facilityliving laboratory pushing the boundaries of athletic performance under the guidance of louie simmons. Louies gym westside barbell has become what many people identify as the conjugate system. Its no mystery that louie simmons has produced some of the strongest powerlifters in the world and anyone that has been in the trenches for a decent amount of time has more than likely heard of westside barbell many think that louie simmons conjugate method is only for powerlifters and will have little carryover for trainees that. Free strength program how i set up the conjugate method.
Westside barbell system presentation weight training. 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. Maligned by many and achieving cultlike status by others, the conjugate method was set up by the great louie simmons and his gym westside barbell is known as the worlds strongest gym. Westside for skinny bastards a modified lifting westside barbell book of methods pdf download. Mike ohearn nice body but what can you do with it part 8 power lifting duration. The conjugate method also improves spp special physical preparedness e. The perfect training system to get brutally strong. Foreward the conjugate system is new hot word when it comes to training systems right now. This created the most optimal way to strength train for powerlifting and for all sports. Its no mystery that louie simmons has produced some of the strongest powerlifters in the world and anyone that has been in the trenches for a decent amount of time has more than likely heard of westside barbell. A users guide and the westside barbell conjugate method. This images was upload at november 28, 2018 upload by viviana k in excel spreadsheet.
A users guide, i outlined the basics of westside s 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. Duties, and taxes includes canada westside barbell is not responsible for any customs and taxes applied to your order. With the westside conjugate method we switch a core barbell exercise each week to avoid accommodation. Here you can find westside barbell book of methods pdf shared files. By all accounts, its the worlds most hardcore powerlifting gym. Since i havent really seen this around reddit, i figured i should post it for others to see and also get some opinions. Westside barbell is a private, invitationonly, elite training facility in columbus, ohio that was created by simmons. Westside barbell book of methods skip to main content. This system comes from olympic lifting and track and field, ideal platforms for crossfit. The westside barbell conjugate method to gain strength is complex and not for beginners, but perhaps the best strength programming ever. I recently sat down with former westside barbell and lexen extreme lifter, brandon lilly, to talk about how he would tweak conjugate periodization for a raw lifter. A complex method of rotating special exercises that are close in nature which build up the weaker muscle group. Training with the conjugate method is a fast track to those goals. Conjugate periodization the westside model catalyst fitness.
The more inquiring you are extroverted, the more often you must. This article represents a description of the westside barbell techniques at the time of this writing. Before trying this program, you should spend a considerable amount of time studying. This book is a collection of training methods i have obtained through the past 30 years. The standard template there is a great story from dave about how the standard template originated. Conjugate requires you to listen to your body and to look for indicators. Hq trainers adrian boz bozman and jesse ward were at the first crossfit powerlifting cert at westside barbell late in 2009, while hq trainer and 2008 crossfit games champion jason khalipa was at the second. In my articles the westside barbell conjugate method. My aim is to compete raw with wraps and i am interested in this method because i can follow it for a long time. It is important to realise that there continue reading. Shop with westside barbell discount code, save with anycodes. Conjugate method used with max effort method, switches up the lift used during max effort every 12 weeks to prevent cns fatigue. Westside barbell conjugate method the ultimate workout program template free download as pdf file. In this video shot at the recent trainer summit, the three reunite with legendary lifter and coach louie simmons for some explosive box.
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. The classic conjugate template calls for 4 training days per week. 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. I highly recommend for more information on conjugate training and westside barbell to visit their website. Louie simmons the westside barbell book of methods. Westside may be synonyms with max effort, dynamic effort, repetition effort and a whole host of other special methods but is that what really makes up the conjugate system of training. They recommend such strategies as doing reps to failure to eliminate assistance work and doing only the squat, bench press, and deadlift. All fees imposed during or after shipping are the responsibility of the customer tariffs, taxes, etc. Simmons is a prolific writer and has written numerous articles, available free online, about the details of his system. Periodization shock trainingjumpingdisproving strength training myths conjugate systemcoaching fundamentalsaccessory exercise and selection westside for all s. The westside barbell conjugate method is perhaps the single best system designed to help trainees achieve their ultimate strength potential. I squat wide stance with a higher bar position i bench.
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. Science has proven that training at a 90% or above for 3 weeks will cause physical and mental fatigue. While recovering from my second lower back injury, for which doctors. Westside barbell program spreadsheet is templates for spreadsheet and letters templates. My lab is the weight room and my lab rats are my athletes. 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. The westside barbell program is the brainchild of powerlifter and strength coach louie simmons. Download louie simmons the westside barbell book of methods. Westside for skinny bastards a modified lifting program. Here are some of his thoughtslower your percentages from what is outlined in articles or you will break down your body. The legendary conjugate method for strength development. Westside downloadable seminars conjugate method westside.
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