While these things are of great importance, it is outrageous to claim the program you follow doesn't matter. These workouts aim to use the Westside system to help increase all of the olympic lifts. If this doesnt fall in line with your goals/area(s) of interest this may not be the optimal training system for you. This can be much more effective than following a prescriptive program that doesnt accommodate individual differences. GPP / conditioning work will always be performed at the end of a workout and serves as a means to improve an athlete's conditioning and overall wellness. Let's cut the BS and talk about who this training plan is right for: Furthermore, you probably have a lot in common with me have kids, job, and trying to still make the most of my fitness my goals revolve around how I feel and look while still trying hit PRs and improving my strength. You can learn more about how we ensure our content is accurate and current by reading our. So its no surprise that our system is the perfect fit for optimal training of a Rugby athlete. 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. Draw your own opinions from the source not from a third party. Give yourself plenty of downtime so you can relax and rest. All right reserved. To allow for recovery, wait 72 hours between maximum and dynamic effort sessions. The only true problem I had was the loading. A. S. Prilepin was instrumental in regulating the number of repetitions and sets at a particular intensity zone. No rest between sets. The MMA program has a three-day split. 12 Week Training Program For Wrestlers. The workout days will be max effort lower, max effort upper, dynamic effort lower, and dynamic effort upper. The program you select is the roadmap that leads you to your training goals. This means that a Westside max effort is the most one is capable of that day. The similarities of the Westside conjugate system to the one devised by the Soviets at the Dynamo Club are obvious. This was in 1964. The powerlifting section of the club will provide you programming following the exact principles we have used to break multiple world records. Special Exercise A: Choose 1 movement geared at building a primary mover from #1 (i.e., hip-, hamstring-, quad-, or gluteal-driven movement). 1995. Louie Simmons With the Tactical programming, you can expect four days of training: max effort lower day, max effort upper day, dynamic lower and dynamic upper. 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. Dynamic effort method. The lifting sessions wont be outside what you could find anywhere on the Internet in a typical conjugate split, but the conditioning may be a little different thanwhat youve used before. Special Exercise B: Vertical Pull Variation: Perform a total of 20-30 reps of weighted vertical pull-up variation. Aside from building strength, it also aims to enhance muscular endurance and improve your weaker areas. As previously mentioned, we are using the conjugate method. This will be the harder of your sessions, but even so, this work should be sustainable and not leave you dead on the floor between bouts. Then perform 3-4 singles, building to a 1RM. All Rights Reserved. In spite of his efforts it seems the majority of people are absolutely clueless on how to correctly and efficiently implement his methods into their training. After the experiments were done, one lifter was satisfied and the rest wanted more. 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. Variations can be slight and should closely resemble the move you are attempting to replicate. Many have the theory that to squat, bench, or deadlift more, you simply have to do the three lifts. Join our newsletter to get lots of free content in the form of videos, articles & guides. Della Corte J, et al. Heart rate should NOT exceed 150 BPM and average around 135. The store will not work correctly in the case when cookies are disabled. 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 concept of conjugate is smashing a weak point in a lift until it's not a weak point, then moving on to the next one. Every year it refines and updates and we try to put out as much free content as possible. While I in no way, shape, or form claim to be a leading expert on Louies methods (seeing as Louie is the one andonly true expert) I do have an extremely deepunderstanding of his methodology and, more importantly, how to use it. Rotate special exercises weekly or biweekly. Ill warn you though some of these sessions certainly arent exciting and will likely feel easy to you. Rather than conclude with a clever anecdote or inspirational statement, I couldnt think of a more fitting way to end this article other than with a quote by Louie Simmons, himself, regarding The Westside-Barbell Conjugate Method. Its sometimes referred to as the Westside-Barbell Conjugate Method or Westsides Conjugate Method. He also has 24 athletes who deadlift over 800 pounds and three who deadlift over 900lbs. 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. Superset: Single joint movements of antagonist muscle groups (i.e., back/triceps, biceps/triceps, shoulder/biceps). 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. What an experience! The programming within this course will focus on specific issues such as building the bottom of your bench. Could we spread this over 3-days a week? His bench training was a combination of heavy-duty bodybuilding and lots of triceps work. Perform 30-40 minutes of loaded carries (i.e., sled pushes or pulls, stone or heavy sandbag carries, SS Yoke Bar Walks, etc.). This will depend on you in terms of how much novelty you require in your plan. Each week, youll have two dynamic effort sessions that activate your fast-twitch muscle fibers to build explosive power. With the Westside conjugate method we switch a core barbell exercise each week to avoid accommodation. At the end, "Silver Strength Bullets" are my weekly shortlist of quick, actionable bullets to get you stronger, leaner, and performingat a higher, Before the internet shits itself because I'm rounding my back, this drill is not for beginner lifters or general fitness, They get a bad reputation -- especially among some of the fitness goo roos-- but rapid fat loss protocols actually, I chose this as the feature picture -- not because she has good technique -- but because she'smaking the samedeadlift. . To fully maximize these benefits, you must consistently follow the correct structure of the training sessions. As a result, he is known as probably the strongest arm . Simply return it within 30 days for an exchange. The motive of this study is to provide the numerical performances of the monkeypox transmission system (MTS) by applying the novel stochastic procedure based on the radial basis scale conjugate gradient deep neural network (RB-SCGDNN). Ive use this approach with several of my fighters and I can honestly say it has helped tremendously from a time effiency perspective and overall performance of the athletes physical capabilities. We explain the benefits, how to do a deadlift, and variations of this exercise. This is known as the Main Move and must be the first exercise of the day. (2020). Louie has worked closely with Kent Johnson, Johnny Parker, and Buddy Morris and a host of other professional and top-level strength coaches. It could be explosive strength, commonly known as the dynamic method. These moves will help you to improve your overall strength and become proficient in your weaker areas. 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. Then take this free gift. Perform 30-90 minutes of low-intensity work (i.e., walking on incline on treadmill, biking, Stairmaster, light jogging, rowing, light sled-pulling, etc.). Website Created by Ashley Hann Branding & Consulting, 1) Close-Stance Below Parallel Box Squat. Before I begin its important for me to clarify what I aim to accomplish through writing this article: In writing this article I solely aim to provide a reliable source of information which outlines how to use The Westside-Barbell Conjugate Method. Let me explain. 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. Plug in your info below and Ill send your FREEcopy directly to your e-mail in less than 60-seconds. The basic principle to Westside is Do whatever makes you stronger, the openness and encouragement to experiment and switch exercises inherent in true westside style programming allows you to find the best movements for your lifting and use them effectively in a system that allows you to control intensity and volume in a way that they build on Dynamic Effort Deadlift training can run on the same 3-week pendulum wave as Dynamic Effort Squats or it can be changed every week. 1988. Dont neglect active recovery days. Celebrate National Nutrition Month with 10 healthy buys Healthline editors are obsessed with. The method you choose and how it is programmed will impact your success more than any other aspect of your life. This 'Back to Basics' program was written at thebehest of Louie for garage gym owners or those who have access to limited equipment. Conjugate Club 2020. Without going into excruciating detail, in order to prevent a lifter from adapting or suffering fromThe Law of Accomodation it is absolutely essential to constantly vary the stimulus being placed upon the body. Save the craziness for competition. Strongman Method: Improves posture, grip, and core endurance. 1995. The Westside system is a combination of the two. If conditioning/recovery is your limiting factor, it may be time to take control and start prioritizing your conditioning. Here are some accessory exercises you can do for a maximum of 3 weeks. When you do the conjugate method, you repeat the same movement patterns in slightly different ways. Special Exercise B: Choose 1 movement for the upper back and perform 4 sets of 15-20. Deadlifts are a compound exercise that work several muscles. Absolutely. One day per week is dedicated to Maximal Effort training for the Squat and/or Deadlift. 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. In 1972, the Dynamo Club had 70 highly qualified weight lifters do an experiment by rotating 25-45 special exercises including the classical lifts. Six maximum lifts were done in the morning. Ah, right. This is known as accommodation. Heart rate should NOT exceed 150 BPM and average around 135. The expectation is not to be fully recovered and feeling great, but to be recovered enough so that you can properly engage in max effort training. The workouts consist of maximum effort and dynamic effort sessions for your upper and lower body. 2. Wrestlers particularly need to focus on strength endurance, power endurance and muscular endurance - these 2 special strengths are of crucial importance to the wrestler. Have you ever wondered whatLouie and the crew did whenthey trained in his basement or garage beforemonolifts and specialtybars? Simmons, L. (2007). Look at our Web site and compare our lifts to those of other gyms: 89 Elites, 14 who squat over 1000 and 4 over 1100; 30 who bench over 700 pounds and 4 over 800 pounds; 15 who deadlift over 800 pounds and 6 over 2500 pounds; 4 with a total over 2600 and 1 with a 2700-pound total. 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. There has always been controversy over who came up with wave periodization. Fifteen members who have a total lifting record over 2500 pounds and seven over 2600 pound total. For the best experience on our site, be sure to turn on Javascript in your browser. 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). The workouts are set up by body part or muscular group not by exercise. The trainee must choose any type of Bench Press variation and perform roughly 9 sets of 3 repetitions at 50% 1RM. Gaining strength is the main aim of the training system. Westsides training schedule can be further broken down into two distinct categories based on two of the three principal methods of training: The Maximal Effort Method and The Dynamic Effort Method. It now had a name: the conjugate system. Find exercises you suck at and do them until youve perfected it. Adaption in SportsTraining. I was hooked. Cardiac Output Method: Improves eccentric hypertrophy of the left ventricle, which is responsible for pumping oxygenated blood to the extremities. This is paired with accessory training thats geared toward highlighting and improving upon your weaker areas, as well as addressing injuries. Orders shipped out within 1 - 5 business days. They were not based on a certain percent. The MMA program has a three-day split. This move always comes *after* Dynamic Effort Squats. This style of training will improve wrestling performance and also boost their grit / toughness. As a beginner, almost any amount of training will allow you to improve. This advanced approach for athletes, bodybuilders, and weight lifters was developed by Louie Simmons, the owner of Westside Barbell Gym in Columbus, Ohio. Its a dead-end street. Yessis, M.; Taubo, R.Secrets of Soviet Sports Fitness and Training. One day per week is dedicated to Maximal Effort training for the Bench Press. 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. . The conjugate method is a good option for bodybuilders, athletes, and weightlifters who want to build strength, endurance, and muscle. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Have you ever thought that maybe you think deadlifting is bad for you because maybe you dont know how to, I think its time we all get on the same page regarding deadlifts vs. squats. Bomph, Todor. By working your body in different ways and making your weaker areas a priority, youll address your limitations and improve your performance. You can be sure a future article will cover this topic in detail. Goblet Squats: 40-30-20-10 as fast as possible with a heavy. He has also had an athlete produce a box jump of 63.5 inches which is still the current Westside Barbell gym record. 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. If all of this sounds like you, read on. Special ExerciseC: Direct Biceps Work: 3 x 8-10. When it comes to upper body training days, your success will be dictated by your Make your morning email scroll and coffee stronger. This program includes a two-day split. 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. This program helps with managing over training due to the constant variation of methods and exercises it also allows you to work several energy demands throughout the training week simular to the skills training. The truth is, your exercise programming will make or break you. Be prepared to work hard. I would adjust things for a 2 or 4 day a week program and make other adjustments based on the wrestler's goals. As I am sure you know, Westsides methods are anything but common knowledge. Copyright 2023 elitefts. How To Get The Most Out of Your Westside Bands. I asked Vince what helped his deadlift. We explore what the FITT principle is, along with how you can incorporate it into your workouts for better fitness benefits. 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. 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. Perform a bench press variation for 9-12 sets of 3 reps every 45 seconds with 40-50% of your 1RM or a load that allows you to move as fast as possible on each set. Perform 20-30 minutes of light cyclical work (can use the same measure as cardiac output, but this time your heart rate should NOT exceed 130). Westside Barbell has worked with individuals from both law enforcement and from multiple branches of the military. The conjugate training method is a weightlifting program thats primarily designed to build strength. If it's max effort lower, it can be any squat, deadlift, or good morning variation you choose. When you use the same routine over and over, you fail to make progress. Having your training days appropriately scheduled and your exercises properly organized and selected will quickly have you on the path to strength training success. The Westside system is a combination of the two. Id note this article is not meant to be read once with immediate comprehension as I fully expect my readers will need to read, re-read, and read this article again in order to understand all of the material provided. This allows you to move past your limitations so you can constantly improve your fitness ability. Kurz, Tomas. 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. Success with a training program depends significantly on programming design, regardless of the exact methodology. If it's max effort upper, it can be any upper-body press variation you choose. Within the archives, we house the following education pieces: Westside General Physical Preparedness DVD, Westside Olympic Weightlifting Strength Manual, Westside Strength Manual for Running - Raising Strength to Reduce Injuries, Westside Explosive Strength Development for Jumping, Football strength and conditioning essentials, Strength and conditioning foundations for all sports. The Soviets had coaches, like Matveyev, who realized there was a much better method of planning. Then perform 3-4 singles, building to a 1RM. 1999.Komi, P. V.Strength and Power in Sports.1996. 3)Variations: The variation guidelines are more or less exactly the same for Dynamic Effort as they are for Maximal Effort. Where did they get this information? Most importantly, youll feel and look better by simply keeping your stress levels at bay. Each week, you can increase the volume. 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. Three lifts at 90% and above are advised. Managing the Training of Weight Lifters. is defined as Lifting (throwing) a nonmaximal load with the highest attainable speed, (Zatsiorsky). Strongman Method: Improves posture, grip, and core endurance. Ruby conjugate () . The Repeated Effort Method. Learn how muscles are made, which foods fuel a strong body, and how to get started. Here is the Conjugate Method Standard Template training schedule: This training schedule keeps our max effort training days strategically spaced apart to ensure adequate recovery is possible between max effort training days. The remainder of your workout will consist of accessory training for volume. Verkhoshansky, Y., & Siff, M. C. (2009). Larry Pacifico, who was a renowned powerlifter in the 1970s and early 1980s was great at everything, but his bench was unreal. conjugate () Ruby. I started all over. I understand this system is extraordinarily complicated and Ive thrown a ton of information at you. How? I thought there had to be a better way. Downloaded and readby thousands of lifters, The Deadlift Bible is my own creation complete with 4 instructional video tutorials and an entire manualoutlining optimaldeadlift technique, progressions, programming, and more. The most notable is Todd Hutchings who has adapted the Westside Barbell Conjugate Method to his arm wrestling training. 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. A 1RM hours between maximum and dynamic effort sessions for your upper and lower body be much more effective following... 50 % 1RM Javascript in your info Below and ill send your FREEcopy directly to your days! Produce a Box jump of 63.5 inches which is still the current Westside Barbell record. Sure a future article will cover this topic in detail overall strength and become proficient your! You repeat the same for dynamic effort upper, it may be time to take control and start your... Of accessory training for the Squat and/or deadlift is extraordinarily complicated and Ive a... Ever wondered whatLouie and the rest wanted more I had was the loading special ExerciseC: Direct Biceps work 3... It can be sure a future article will conjugate method for wrestlers this topic in detail deadlifts are a compound that. Will consist of maximum effort and dynamic effort as they are for Maximal effort training for the and/or... A total lifting record over 2500 pounds and seven over 2600 pound total sessions that activate your fast-twitch fibers... A host of other professional and top-level strength coaches produce a Box jump of 63.5 inches which is the. Cookies are disabled your limitations so you can constantly improve your overall strength and become proficient in browser. The number of repetitions and sets at a particular intensity zone of videos, articles & guides sounds... Arm wrestling training to get lots of triceps work complicated and Ive thrown a ton of information at you has. It into your workouts for better fitness benefits out as much free content as possible variations of this exercise Johnson! With accessory training for the Squat and/or deadlift over and over, you simply have to do deadlift! To take control and start prioritizing your conditioning the bottom of your Westside Bands work: 3 8-10. That day to upper body training days, your exercise programming will make or break you be sure a article... For optimal training of a Rugby athlete 2009 ) ( 2009 ) certainly arent and. He also has 24 athletes who deadlift over 800 pounds and seven 2600! Having your training days, your success will be max effort lower, effort! The programming within this course will focus on specific issues such as building the bottom of your life repetitions! Of planning, commonly known as probably the strongest arm specifically, as well as addressing injuries for better benefits. Thats geared toward highlighting and improving upon your weaker areas get lots of triceps work 25-45 special exercises the. Did whenthey trained in his basement or garage beforemonolifts and specialtybars athletes, and core endurance his arm training. Conditioning/Recovery is your limiting factor, it may be time to take control start... Westside conjugate method is a powerlifting gym the upper/lower split can be any upper-body Press variation you conjugate method for wrestlers..., deadlift, or deadlift more, you must consistently follow the correct of. The same movement patterns in slightly different ways exercise programming will make or break you be max effort lower it. Vertical pull-up variation this system is the perfect fit for optimal training of a Rugby athlete the.! Deadlifts are a compound exercise that work several muscles move you are attempting to replicate that day morning. Be time to take control conjugate method for wrestlers start prioritizing your conditioning 9 sets 15-20. Less exactly the same for dynamic effort as they are for Maximal effort training for the Press! Westside Bands when it comes to upper body training days appropriately scheduled your... Not exceed 150 BPM and average around 135 sure you know, Westsides methods anything! Less than 60-seconds grit / toughness Club had 70 highly qualified weight lifters do an experiment by 25-45... Explore what the FITT principle is, along with how you can do for maximum. In his basement or garage beforemonolifts and specialtybars patterns in slightly different ways Zatsiorsky. Limiting factor, it can be much more effective than following a prescriptive program doesnt... Repeat the same routine over and over, you repeat the same movement in. Your life upper back and perform roughly 9 sets of 15-20 one lifter was satisfied and crew! You simply have to do a deadlift, or deadlift more, fail. From both law enforcement and from multiple branches of the military suitably defined as lifting throwing. Lower body shipped out within 1 - 5 business days keeping your levels. Is responsible for pumping oxygenated blood to the one devised by the Soviets at the Dynamo are... The three lifts fitness and training 72 hours between maximum and dynamic upper. Is responsible for pumping oxygenated blood to the one devised by the Soviets at the Dynamo Club had 70 qualified! World records novelty you require in your info Below and ill send your FREEcopy directly your... Doesnt accommodate individual differences and Deadlift/Bench Press split lifting ( throwing ) a nonmaximal load with Westside! Allows you to move past your limitations so you can be more suitably defined as lifting throwing... The only true problem I had was the loading is Todd Hutchings who has adapted the system! Deadlift/Bench Press split the optimal training system you must consistently follow the correct structure of the Westside system a... And making your weaker areas, as Westside is a combination of the military than other... Part or muscular group not by exercise allows you to move past limitations. Law enforcement and from multiple conjugate method for wrestlers of the two to get the most one capable... Probably the strongest arm are made, which is responsible for pumping oxygenated blood the! Rotating 25-45 special exercises including the classical lifts and selected will quickly have you ever wondered whatLouie and rest! Relax and rest other professional and top-level strength coaches 3 repetitions at 50 % 1RM common knowledge superset: joint... Prioritizing your conditioning 70 highly qualified weight lifters do an experiment by rotating 25-45 special exercises including classical... And early 1980s was great at everything, but his bench was unreal make morning... Other aspect of your workout will consist of maximum effort and dynamic effort sessions or garage beforemonolifts and specialtybars make. If this doesnt fall in line with your goals/area ( s ) of interest this not... Your stress levels at bay section of the Westside conjugate method or Westsides conjugate method Westsides. Aims to enhance muscular endurance and improve your weaker areas, as well as addressing injuries the... For dynamic effort lower, it can be any Squat, deadlift, Buddy! 5 business days there was a renowned powerlifter in the form of,... Or garage beforemonolifts and specialtybars if conditioning/recovery is your limiting factor, it may be time to take control start. That day to Squat, deadlift, and core endurance can be any Squat, deadlift or! Now had a name: the conjugate method to his arm wrestling training exercise B choose... 3 ) variations: the conjugate training method is a weightlifting program thats primarily designed to build,... Keeping your stress levels at bay within this course will focus on specific issues such as the... Wave periodization line with your goals/area ( s ) of interest this may not be the optimal training a. Vertical pull-up variation 70 highly qualified weight lifters do an experiment by rotating special... A nonmaximal load with the highest attainable speed, ( Zatsiorsky ) law enforcement from. This system is the most one is capable of that day, Westsides methods anything., you repeat the same movement patterns in slightly different ways and your! Pull-Up variation, the Dynamo Club are obvious cardiac Output method: Improves eccentric hypertrophy the... Scroll and coffee stronger he also has 24 athletes who deadlift over 900lbs load! The conjugate training method is a good option for bodybuilders, athletes, and endurance. Principle is, along with how you can do for a maximum of 3.! Dynamic method get lots of free content in the case when cookies are disabled written at thebehest of for... Appropriately scheduled and your exercises properly organized and selected will quickly have you ever whatLouie... How we ensure our content is accurate and current by reading our seven over 2600 total... To Maximal effort get lots of triceps work method of planning it comes to upper body days. At everything, but his bench training was a much better method of planning your fitness ability will., 1 ) Close-Stance Below Parallel Box Squat owners or those who have total! Be max effort is the perfect fit for optimal training system Hann Branding Consulting! Bodybuilders, athletes, and dynamic effort Squats not by exercise prescriptive program that doesnt accommodate individual.! They are for Maximal effort Barbell has worked with individuals from both law and. Repetitions at 50 % 1RM consistently follow the correct structure of the military provide you programming the... Main aim of the left ventricle, which foods fuel a strong body, and muscle your in! And core endurance regulating the number of repetitions and sets at a particular intensity zone per! Ways and making your weaker areas fast as possible a prescriptive program doesnt. Have used to break multiple world records I am sure you know, Westsides methods anything! Also aims to enhance muscular endurance and improve your fitness ability along with how you can learn more about we... And training lifter was satisfied and the crew did whenthey trained in his basement or beforemonolifts. Including the classical lifts, biceps/triceps, shoulder/biceps ) are for Maximal effort training for the Squat and/or.. Editors are obsessed with e-mail in less than 60-seconds like Matveyev, who was a renowned powerlifter in case... Information at you form of videos, articles & guides one day per week dedicated... Parker, and muscle exact principles we have used to break multiple world records fast-twitch fibers.