Mar 31, 2020 all the way up to the current location of westside barbell. The squat and deadlift manual, features 173 pages of the most effective training methods based on science and proven by results. Nov 25, 2015 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. Dec 02, 2010 tomorrow, i have no idea what ill be doing in the gym, louie simmons says during this special lecture. The westside barbell method, also known as the conjugate method, was developed by louie simmons. Get a better understanding of the main exercise variations and the difference between max effort and dynamic effort days by checking out our 90day main exercise weight lifting program below its a lot of information, so weve created an easytouse.
Powerlifting training guide in 1972, the dynamo club had 70 highly qualified weightlifters do an experiment by rotating 2545 special exercises, including the classical lifts. Before i begin its important for me to clarify what i aim to accomplish through writing this article. The two most common types of periodization in western culture are linear periodization and conjugate periodization. Westside for skinny bastards a modified lifting program for. If you want to apply it to your vertical jump training then you should consider the points in this article and how they might apply to you.
After the experiments were done, one lifter was satisfied and the rest wanted more. Everyday low prices and free delivery on eligible orders. Sep 26, 2011 as a result, i figured id do my best to outline a simple and straightforward guide designed specifically to instruct the masses on how to properly use the westsidebarbell conjugate method. I found out early on that after 3 weeks of doing the same lift i regressed. We have taken the westside barbell conjugate system and have incorporated it into crossfit programming, with incredible results. Until you do a meet, your max lifts are 0lbs, 0lbs, and 0lbs for a whopping 0lb total. Tomorrow, i have no idea what ill be doing in the gym, louie simmons says during this special lecture.
Conjugate periodization the westside model catalyst. Were all well aware that the westside barbell club is the home to some of the strongest, most gifted powerlifters in the world. Sign up for one, learn the rules, make sure you have all the needed equipment, practice the lifts a little bit, then go get a total on the books. I stopped because it was just too mentally exhausting.
Foreward the conjugate system is new hot word when it comes to training systems right now. From a macro view the css is a systematic development tool used to organize multiyear training. The original conjugate system referred to then as the coupled sequence system, css was originally developed under the dynamo umbrella of the soviet union in the late 60searly 70s. Westside barbell template working with the standard template by jim wendler for. Jun 08, 2015 the original conjugate system referred to then as the coupled sequence system, css was originally developed under the dynamo umbrella of the soviet union in the late 60searly 70s. Dec 08, 2011 first and foremost, it is essential for trainees to understand the westside barbell conjugate method is a system of varying volumes and intensities. The westside barbell conjugate method is one of the only systems that prioritizes recovery on a weekly basis. I use a 3 week wave system that leads to circa max and delayed transformation. But thats because dave signs my checks and i have to nod and laugh. His exclusive gym, westside barbell in columbus, oh, has more than 100 world records to its name. Episode 12 the origin of the conjugate system in this episode louie talks in depth about the true conjugate system of training and where it came from. When lifters repeatedly use the same simple method of training to raise their strength level, they will eventually stall.
The complete how to system on using conjugate for raw powerlifting raw conjugate series volume 1 by jacob rothenberg may 27, 2017. The conjugate system for a crossfit gym box programming. When new books are released, well charge your default payment method for the lowest price available during the preorder period. 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. Ive heard it 435 different times and it never gets old. Westside vs the russian conjugate system kabuki strength. But thats because dave signs my checks and i have to nod and laugh whenever he says. You start picking apart your movements to the extreme, trying to find ways to band the barbell. 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. As a quick summary, the conjugate system is centered around two.
This bundle includes three books, plus a bonus section for frequently asked questions about using the westside system for raw lifting. It wasnt due to steroid use, it was do to a better training system. Conjugate training had one working on max strength, speed, weak points and mass at the same time, by separating the workouts and focusing on just one specific goal at a time using special exercises. And for anybody that doesnt know, the westside program is not a magical pill that came out a few years ago, it is just another type of periodization. The conjugate system is a proven way to boost your strength. During the beginning of the offseason, theres absolutely no need to jump straight into heavy max effort type training. Part i one of the great joys i have is being able to speak and learn from top coaches and training minds such as louie simmons and pavel tsatsouline. Find out why westside barbell has become what it is today in a way that only louie can tell.
Simmons has been a strength consultant for several nfl teams and is the inventor of the reverse hyperextension machine. We will preorder your items within 24 hours of when they become available. Does anyone have any past experiences or opinions on the westside barbell template. Nov 11, 2015 squats, deadlifts, and good morning lifts are recommended once a week for your max effort lift. 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. This book is a collection of training methods i have obtained through the past 30 years.
Simmons is a prolific writer and has written numerous articles, available free online, about the details of his system. Westside barbell, the gym, has produced more multiply world record holders than any other single gym in the history of powerlifting. Order your copy or copies of the book of methods by using the order form on the right. Conjugate periodization the westside model catalyst fitness. Aug 11, 2017 the conjugate method was originally designed by louie simmons, the owner of arguably the strongest gym in the world, westside barbell. As a quick summary, the conjugate system is centered around two heavy days or lower and upper max effort as well as. The reasons why the conjugate system is so successful is pretty straightforward a lot of variance, emphasis on speed training, not just heavy lifting, appropriate accessory work to bring up lagging muscles and recovery through lots of gpp work. I think a large chunk of westsides success is attitude.
Phase 3 of the beginner powerlifting workout have you been thinking about competing in a powerlifting competition. 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. To this day, the westside barbell book of methods is one of the most interesting works ive ever read on powerlifting. It is a system that has been used with worldclass success for athletes ranging from nfl players to marathon runners. Jun 07, 2016 episode 12 the origin of the conjugate system in this episode louie talks in depth about the true conjugate system of training and where it came from. More specifically, as westside is a powerlifting gym the upperlower split can be more suitably defined as a squat and deadliftbench press split. The westside system adheres to a 4day per week training schedule and uses an upperlower split. A barbell movement is perfect for a secondary exercise, though dumbbell work is fine too. To this day, the westside barbell book of methods is one of the most interesting works ive ever read on powerlifting albeit also one of the more. The system was introduced at westside barbell, in columbus, ohio, home to the strongest powerlifters in the world. Nov 28, 2006 the evolution of westside barbell training. The reasons why the conjugate system is so successful is pretty straightforward a lot of variance, emphasis on speed training, not just heavy lifting, appropriate accessory work to bring up lagging muscles and recovery. Developed by louie simmons, westsides conjugate method incorporates the maximal effort method, dynamic effort method, and repetition method within a. Louis has developed and popularized a system of training named after the westside barbell gym, sometimes referred to as the conjugate method.
Box squat day became dynamic effort day still using the box focusing on moving the weights as fast as possible and lowering the work weights so. In this strength manual, louie simmons lays out how the former soviet unions system for raising the gpp of their perspective athletes ages 710 can be used with the. The conjugate method by westside barbell beast blog. Equipment needed bands somewhat empty space your imagination day one. Jan 01, 2000 i use a 3 week wave system that leads to circa max and delayed transformation. Verkhoshansky and others call for a yearly or multiyear plan, they were concentrating on the training for an olympic competition, which occurs every four years. Conjugate programming modified one of the greatest accomplishments ive put under my belt is learning to program for athletes, and do it effectively. 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. Louis simmons born 12 october 1947 is a former american powerlifter and current strength coach. Going from a relaxed condition to overcoming a stable load wit h light and medium loads of 50% to 80% will develop a rapid rate of force development. It sounded vague, but vince was using the conjugate system, although it was unnamed.
I spent 12 years training with the wrong methods, one being the western periodization. It has enabled westside lifters to break 100 plus world records and has helped countless more. Westside barbell is a private, invitationonly, elite training facility in columbus, ohio that was created by. An nfl player, on the other hand, has from january until august to train. In this article i will give a brief outline of the methods used at westside and how to. With seven months to go before camp, using the conjugate method would be a huge mistake for this athlete. Classic books and help support our free internet library of downloadable ebooks. First and foremost, it is essential for trainees to understand the westside barbell conjugate method is a system of varying volumes and intensities. The past training years resulted in louies first book, the book of methods. 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. His training was a combination of regular squats, box squats, old westside style meaning culver city, calif.
Improving strength with the westside conjugate system. The westside conjugate system is the best of two advanced training systems. The conjugate system for a crossfit gym twobrain business. As some of you may be aware, westside waves the total volume and intensity of each workout based on the recommendations outlined in prilepins chart. Main lift variations are essential components of any successful strength training program, but it can all seem pretty complicated at first. Ive always had fun using the conjugate system as well as experienced continuous progress from multiple perspectives. 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 conjugate system, a system of unidirectional. Jan 03, 2017 the westside barbell program should be looked at more as a set of training principles than a single workout program, a perspective that allows for considerable flexibility in program design. Westside barbell podcast episode 12 the origin of the. 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 max. Their athletes are very strong, and as louie simmons likes to say, also explosive. Ive also found that, like any other system, you must manipulate it to suit your specific needs. I realized i could only squat, bench, or deadlift so much by doing only those three lifts. Wide stance air squat w 2 second pause in the bottom. The standard template there is a great story from dave about how the standard template originated. Many colleges and professional teams use this system and see great results. Louie simmons gym, westside barbell in columbus, ohio, is regarded as the most hardcore gym on earth. 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. Westside for skinny bastards a modified lifting program.
Here you can find the collection of training methods which were obtained in 30 years. 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. But make no mistake, the westside conjugate system is not a system designed solely for powerlifters. I used this system for around a month mttf setup to break through some plateaus i had after dropping 10lbs. As we head into 2016, i am personally into the 3rd year of programming for the gyms. The soviet system i started 30 years ago prolonged my career to the point where i made top 10 this book is a collection of training methods i have obtained through the past 30 years. Louie simmons explains the finer points of the training principles he employs at the legendary westside barbell in columbus, ohio. Over 70 pages on the most effective training methods and how to execute them. Recommended the westside barbell book of methods by louie simmons. Many have the theory that to squat, bench, or deadlift more, you simply have to do. The westside system of conjugate training obviously works very well for them. Periodization refers to the longterm planning of training to create an optimal peak performance. With the bar suspended by chains or by using power rack pins, simply crawl under the bar and raise it concentrically.
The soviet system i started 30 years ago prolonged my career to the point where i made top 10 lifts at 54 years old. At what point should a lifter begin using this system. Shane and i have spent the past 4 years teaching the crossfit powerlifting trainer course, and 14 months ago we opened crossfit conjugate where we have spent this time practicing what weve preached. Buy westside barbell book of methods by louie simmons 2008 paperback by simmons, louie isbn. Proponents of a conjugate model argue that it produces athletes who are always ready to compete. Previously, i farmed out the programming and took control back a few years ago.
Imho, i dont recommend the conjugate system beause its too mentally exhausting. Conjugate programming for a crossfit gym crossfit main line. Training brief bodyweight training based on efficiency and necessity to keep your central nervous system stimulated while providing force to joints to keep them healthy. The westside barbell conjugate method is perhaps the single best system designed to help trainees achieve their ultimate strength potential. His training was a combination of regular squats, box squats, old westside style meaning culver city, ca, style, rack squats, and good mornings, which contributed to his success. Through my extensive research and experience, ive found that this system produces the best results. I think a large chunk of westside s success is attitude. Using either a deadlift or a squat in a manageable variation for a 1to3 repetition maximum, or a good morning variation as a first exercise of the day. Hes talking about the conjugate system, which has athletes constantly changing the exercises they do to prevent accommodation and overtraining. 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 westside barbell program should be looked at more as a set of training principles than a single workout program, a perspective that allows for considerable flexibility in program design.
Simmons is a prolific writer and has written numerous articles. Like the scholar who must utilize many sources of information to achieve a higher level of knowledge, the lifter must incorporate new and more difficult exercises to raise their standards. Its important to understand the westside system is, first and foremost, designed to develop strength. 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. The conjugate system is one of the cornerstones of westside barbell training, and simmons has used it to produce a host of top. Westsideconjugate template for olympic lifting christian.
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