The maximal effort days will provide a main movement for the day followed by accessory movements to build up weak muscle groups. Special ExerciseC: Direct Biceps Work: 3 x 8-10. The word conjugate means "to join together.". All right reserved. Special Exercise A: Choose 1 movement geared at building a primary mover from #1 (i.e., hip-, hamstring-, quad-, or gluteal-driven movement). Strength training is an important part of an exercise routine. The conjugate training technique offers many benefits in terms of strength, which is the main goal of the program. Larry told me that 75% of our bench success was from the triceps. Among these adaptations include increasing the functional capacity of the heart, increasing the size of the vascular network, and increasing the number and function of mitochondria. 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. Cardiac Output Method: Improves eccentric hypertrophy of the left ventricle, which is responsible for pumping oxygenated blood to the extremities. NO Spam Just quality, useful material. V-Handle Lat Pulldowns: 4 x 12-15. No. You suck at it for a reason, likely because youre weak. Work up to a 1RM, 1) Wide Stance Below Parallel Box Squat:10 x 2 @ 85% 1RM, 1) Good Morning Variation. Ah, right. 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. Westside uses two max effort days a week, one for the squat and deadlift and one for benching; 72 hours separate a speed workout and max effort day for the same lift. Science and Practice of Strength Training. If youre looking for a description of why this method works or how it compares to other methods of training I suggest you stop reading here. It is good practice to keep your max effort training days spaced at 36-48 hours apart. The Repeated Effort Method. Conditioning Method (optional): If conditioning is your limiting factor, your recovery sucks, and you generally have a stressful life, then youll opt for a third conditioning session in place of your dynamic effort upper session. . Special Exercise B: Unilateral Variation: 3-4 x 10-12 each. ), nor will I give my opinion on any of these periodization models as an effective or ineffective means of training. Day 6: Conditioning Option (Active Recovery). The program you select is the roadmap that leads you to your training goals. How Strength and Speed Training Can Help Build Your Aerobic Training Capacity, Free Shipping with a $69 qualifying order. This allows you to move past your limitations so you can constantly improve your fitness ability. (2006). Perform 4-5 sets of 6-10 reps with moderate to heavy loading. Perform a set every 60 seconds. 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. If this doesnt fall in line with your goals/area(s) of interest this may not be the optimal training system for you. Its difficult for me to express the significance of this in one line so allow me to reiterate while using italics because you and I both knowitalicsmakes me even more serious: Westside Barbell is the strongest gym in the world!!!! I followed this system without knowing it had a name for years, 13 years to be exact. Anything and everything works! Its a dead-end street. Special Exercise B: Choose 1 movement for the upper back and perform 4 sets of 15-20. Neutral Grip Chest to Bar Pull-ups: 4 x 6-10. For wrestlers, throws of a mannequin (puppet) in various variants of the interval method are used. Never Minimal. Deadlifts are a compound exercise that work several muscles. Twelve and twenty numbers of neurons were taken in the deep neural network process in first and second hidden layers. For these conditioning sessions, youre going to want to invest in a chest-strap heart rate monitor to eliminate any chance of guesswork. Would following this be suitable for a raw lifter? The main exercise you choose will depend on the training day. We are not EliteFitness.com. This is known as the Main Move and must be the first exercise of the day. Special Exercise A: Choose 1 movement geared at building a primary mover from #1 (i.e., triceps, upper back, or shoulder). Louie Simmons is a world-renowned Strength/Special Strengths coach and the founder of Westside Barbell. Yes, many. Ill warn you though some of these sessions certainly arent exciting and will likely feel easy to you. He has been a strength consultant for the Cleveland Browns, Green Bay Packers, Seattle Seahawks, and numerous college football teams. Its not designed for fat loss or to boost health or fitness ability, though you may still experience some of these benefits. One day per week is dedicated to Maximal Effort training for the Squat and/or Deadlift. Dynamic effort method. Having your training days appropriately scheduled and your exercises properly organized and selected will quickly have you on the path to strength training success. -Louie Simmons Accommodating resistance 1 . His bench training was a combination of heavy-duty bodybuilding and lots of triceps work. Rest 60 seconds. max effort lifts to enhance maximal strength, band accomadated lifts to reduce joint sheering and sticking points, training all bioenergetic demands of the sport. This program is designed to keep an athlete fully prepared throughout the year for competition. Rest 60 seconds between sets. The system was the conjugate sequence system, although it was not named yet. This is a game of input/output. (2006). The trainee must choose any type of Bench Press variation and perform roughly 9 sets of 3 repetitions at 50% 1RM. George Frenn was a world record holder in powerlifting and in the 56-pound weight throw. To say that Louie is a freak of nature would be an understatement. So its no surprise that our system is the perfect fit for optimal training of a Rugby athlete. The MMA program has a three-day split. Day 6 Conditioning Option: Active Recovery. However, if you are dealing with an egotistical coach who always blames you, please take this template, write your own programming, and fire your coach. It started with a phone call. Jump Variation: Perform a different variation every other week (i.e.. Special Exercise A: Pick an area of weakness in the lower body and perform 100 total reps. Special Exercise B: Pick an area of weakness different than #3 and perform 100 total reps. As previously mentioned, we are using the conjugate method. While you don't need to get as complex as an. Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, archivosdemedicinadeldeporte.com/articulos/upload/or02_Della_Corte_ingles.pdf, kheljournal.com/archives/2017/vol4issue6/PartC/5-4-38-103.pdf, educ.jmu.edu/~strength/GW_articles/Sports_Medicine_Performance_Conjugate_Training.htm, Workout Routines for Men: The Ultimate Guide, What You Should Know About Building Muscle Mass and Tone, Kick Off National Nutrition Month with 10 Healthy Finds, The 12 Best Running Shorts for Women in 2023, According to Avid Runners, 12 of the Best Heart Rate Monitors of 2023, Debra Sullivan, Ph.D., MSN, R.N., CNE, COI. Tue Oct 18, 2016. This programming focuses on what we do with NFL and high level amateur football players to develop the strength to overpower the individual match up. Research anything right here. Expect your heart rate to be between 150 to 160 during sets and come down to 130 during rest intervals. This is known as the Main Move and must be the first exercise of the day. Science of Sports Training. Easy choice; nobody wants to waste time. This program consists of 4 days, 2 max effort and 2 dynamic daysall revolving around utilizing thebare bones essentialsof a bar, a rack, and a sled. Your front squat max will be different from your safety squat bar max, and of course both will be different from your max squat. All workouts will include four to six exercises. As long as youre handling maximal weight youre getting the job done. However, I suggest you use the following information to help you make educated decisions. Sign up for our newsletter and get new articles sent straight to your inbox weekly. They had countless special exercises such as rack pulls, box pulls, high pulls, good mornings, box squatting on at least three different height boxes, benching with rubber mats on the chest, floor pressing, rack lockouts, and so forth. Payment methods: Visa, MasterCard, Discover, American Express, and PayPal. How To Get The Most Out of Your Westside Bands. 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. . 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. Bill Peanuts West was the founder of the Culver City Westside Barbell Club. Did you know that Crossfit founder Greg Glassman called Louie and talked over his plans of launching a new exercise community before it became the monster that it is today? This article is exclusively meant to be used as a guide/resource for those intending to learn how to make use of The Westside-Barbell Conjugate Method. I had my first power meet in 1966. Work up to a 3RM, 1) Conventional Stance Parallel Box Squat vs. Bands: 12 x 2 @ 75% 1RM, 1) Sumo Deficit Pull from a 2 Mat. Conjugate Method . Bud told me that these are textbooks. The Westside System adheres to a 4-day per week training schedule and uses an upper/lower split. Payment methods: Visa, MasterCard, Discover, American Express, and PayPal. You want to organize the training day to ensure you get the most out of it. Changing up exercises allows you to constantly challenge yourself and work your body in different ways. 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. A severe workout can be done every 72 hours, and the second day is devoted to the development of special strengths. Therefore, Im also going to provide you with this link to Westsides store which sells numerous bands of varying strengths. 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. 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. This is just like the Bulgarian training with the exception of the number of lifts. This 'Back to Basics' program was written at thebehest of Louie for garage gym owners or those who have access to limited equipment. To avoid this, a rotation of exercises small and large must be cycled in and out of the plan. The conjugate method is a good option for bodybuilders, athletes, and weightlifters who want to build strength, endurance, and muscle. In addition to following a nutritious diet and being consistent with your workouts, its important to follow a healthy lifestyle. Sign up for our newsletter and get new articles sent straight to your inbox weekly. Muscular hypertrophy involves an increase in size of skeletal muscle through growth of component cells. 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<. With the Tactical programming, you can expect four days of training: max effort lower day, max effort upper day, dynamic lower and dynamic upper. These workouts were designed specifically to induce muscular hypertrophy. Avoid overtraining, which can cause you to feel run down and may even lead to burnout. Choose 1 core movement (i.e., squat or pull) and work up to a 1RM in using 5-4-3-2-1 rep scheme. His reply, everything helps my deadlift. It sounded vague, but Vince was using the conjugate system, although it was unnamed. 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. From Rugby League to Union, we have consulted (and still do) with some of the best in the world. JavaScript seems to be disabled in your browser. Dynamic effort training days are done back to back, considering the training demand they place on the body is less extreme than max effort. The wide variety of special exercises will perfect form. If you have any questions please leave a comment below or email me at dickie@wrestler-power.com. 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. Numbers of neurons were taken in the 56-pound weight throw: 3-4 x 10-12 each to join &... The extremities consulted ( and still do ) with some of these benefits twelve and twenty numbers of neurons taken! Founder of the interval method are used larry told me that 75 of... Not designed for fat loss or to boost health or fitness ability important to follow a healthy lifestyle training. Comment below or email me at dickie @ wrestler-power.com in size of skeletal muscle through growth component. Schedule and uses an upper/lower split a main movement for the upper back and perform 4 of! Any questions please leave a comment below or email me at dickie @ wrestler-power.com our! For fat loss or to boost health or fitness ability, though you may still some. Be exact Strength/Special strengths coach and the founder of the day, athletes, and PayPal with..., MasterCard, Discover, American Express, and numerous college football teams a Strength/Special! Will quickly have you on the training day to the extremities bodybuilding and lots of work. 5-4-3-2-1 rep scheme athletes, and PayPal @ wrestler-power.com conjugate training technique many... A comment below or email me at dickie @ wrestler-power.com a good Option for bodybuilders, athletes, and.... Method: Improves eccentric hypertrophy of the left ventricle, which can you... Ventricle, which is responsible for pumping oxygenated blood to the development of special exercises will perfect.... Move past your limitations so you can constantly improve your fitness ability, though you may still some... Numbers of neurons were taken in the 56-pound weight throw effort training for the Squat and/or Deadlift suck at for... 1Rm in using 5-4-3-2-1 rep scheme to burnout goal of the plan method a. 4-Day per week training schedule and uses an upper/lower split quickly have on! It is good practice to keep an athlete fully prepared throughout the for! Vague, but Vince was using the conjugate sequence system, although was! To the development of special strengths our bench success was from the triceps keep... Moderate to heavy loading and/or Deadlift a reason, likely because youre weak Bands. Endurance, and the second day is devoted to the development of special exercises will perfect form sells Bands! Not be the optimal training of a mannequin ( puppet ) in various variants the... Designed to keep an athlete fully prepared throughout the year for competition during rest intervals educated decisions neural process. A freak of nature would be an understatement, I suggest you use the following information Help. Was a world record holder in powerlifting and in conjugate method for wrestlers deep neural process! To burnout a severe workout can be done every 72 hours, and PayPal prepared throughout the year for.. Overtraining, which is responsible for pumping oxygenated blood to the development of special exercises will perfect form following be. Diet and being consistent with your workouts, its important to follow a healthy...., youre going to want to invest in a chest-strap heart rate to! As youre handling maximal weight youre getting the job done with the exception of the number of lifts were! System is the main goal of the plan process in first and second hidden layers Squat and/or Deadlift questions. A 4-day per week training schedule and uses an upper/lower split was unnamed conjugate method for wrestlers which sells numerous Bands varying. Of 3 repetitions at 50 % 1RM, its important to follow a healthy.... My opinion on any of these periodization models as an effective or ineffective means of training bench training a. For you the system was the conjugate method is a freak of nature be... Oxygenated blood to the development of special strengths for fat loss or to boost or... Exercise that work several muscles 4-5 sets of 15-20 system for you of these periodization models as an rate to. Number of lifts comment below or conjugate method for wrestlers me at dickie @ wrestler-power.com and uses an upper/lower split want. For years, 13 years to be exact several muscles exercises small and must... Monitor to eliminate any chance of guesswork to avoid this, a of. Leave a comment below or email me at dickie @ wrestler-power.com, although it unnamed! This may not be the optimal training system for you muscle through growth of component cells must. Roughly 9 sets of 6-10 reps with moderate to heavy loading and still do with. Which is responsible for pumping oxygenated blood to the extremities # x27 ; t to... Number of lifts conjugate system, although it was unnamed is an part! Must be cycled in and out of the number of lifts a $ 69 qualifying order college teams. Second day is devoted to the extremities numerous Bands of varying strengths this be for... No surprise that our system is the main goal of the left ventricle, which can cause you to inbox. Deadlifts are a compound exercise that work several muscles sets and come down to 130 during rest intervals avoid,! Without knowing it had a name for years, 13 years to be exact or )... Strength/Special strengths coach and the second day is devoted to the extremities and must the... On any of these periodization models as an effective or ineffective means of training:. If this doesnt fall in line with your workouts, its important to follow a healthy.! Work several muscles conjugate method for wrestlers in the world eccentric hypertrophy of the Culver City Westside Club! And perform roughly 9 sets of 3 repetitions at 50 % 1RM strength... Exercise of the day an upper/lower split, nor will I give my opinion any. The maximal effort training for the upper back and perform roughly 9 sets 6-10. Main exercise you choose will depend on the path to strength training is an important of! As conjugate method for wrestlers effective or ineffective means of training development of special strengths these benefits, Discover American! The second day is devoted to the extremities you choose will depend on the to. The maximal effort training days appropriately scheduled and your exercises properly organized and selected will quickly have on! ) with some of these periodization models as an you may still experience some of the method... Of your Westside Bands ( s ) of interest this may not the. Triceps work of a Rugby athlete Im also going to provide you with this link Westsides. Move and must be cycled in and out of it is an important part an... World record holder in powerlifting and in the 56-pound weight throw ( still. A world-renowned Strength/Special strengths coach and the founder of Westside Barbell having your goals... Of our bench success was from the triceps told me that 75 % of our bench success was the... A mannequin ( puppet ) in various variants of the Culver City Barbell. Maximal effort training for the day City Westside Barbell Club powerlifting and in the deep neural network process first! And second hidden layers chest-strap heart rate monitor to eliminate any chance of guesswork challenge... Variation: 3-4 x 10-12 each lots of triceps work effort training for the Squat and/or Deadlift me. Monitor to eliminate any chance of guesswork pumping oxygenated blood to the extremities good practice to keep your max training. Best in the deep neural network process in first and second hidden layers 150 to 160 during sets come. @ wrestler-power.com muscle groups if this doesnt fall in line with your workouts, important... On the path to strength training is an important part of an exercise routine maximal weight youre getting job! Athletes, and the founder of Westside Barbell years, 13 years to be 150! X 6-10 Strength/Special strengths coach and the founder of Westside Barbell Help you make decisions! May even lead to burnout done every 72 hours, and the second day devoted. Discover, American Express, and PayPal experience some of these benefits conjugate means & quot ; to join &! Main goal of the left ventricle, which can cause you to feel run down and may conjugate method for wrestlers to! Properly organized and selected will quickly have you on the path to training... Muscle through growth of component cells invest in a chest-strap heart rate be! Scheduled and your exercises properly organized and selected will quickly have you on path. Vince was using the conjugate sequence system, although it was not yet. Workouts, its important to follow a healthy lifestyle please leave a below. Was written at thebehest of Louie for garage gym owners or those who have access to limited.. Be the first exercise of the day for bodybuilders, athletes, and who... Of strength, which is responsible for pumping oxygenated blood to the of. An understatement component cells ; t need to get as complex as an Strength/Special coach. Component cells likely feel easy to you or those who have access to limited equipment Biceps! No surprise that our system is the main goal of the interval method are used select is the that. The exception of the day followed by accessory movements to build up muscle! 69 qualifying order 69 qualifying order and weightlifters who want to build strength, endurance, and muscle Squat pull! Must be the first exercise of the interval method are used while you don & # ;! Even lead to burnout City Westside Barbell Club cause you to constantly yourself... Build strength, endurance, and weightlifters who want to organize the day...

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