If possible, track your HRV to determine your training ability. A severe workout can be done every 72 hours, and the second day is devoted to the development of special strengths. Yessis, M.; Taubo, R.Secrets of Soviet Sports Fitness and Training. Begin with a bench press, squat, or deadlift variation as your main lift. No rest between sets. This property is independent of the line search used. This is paired with accessory training thats geared toward highlighting and improving upon your weaker areas, as well as addressing injuries. The program you select is the roadmap that leads you to your training goals. total of 1655 in February 1973. Those of you who know. -Louie Simmons Science and Practice of Strength Training. Conjugate Method . max effort lifts to enhance maximal strength, band accomadated lifts to reduce joint sheering and sticking points, training all bioenergetic demands of the sport. Bouts of 60 seconds to 90 seconds. Do you use the same dynamic effort as max effort each block? 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. Celebrate National Nutrition Month with 10 healthy buys Healthline editors are obsessed with. All Rights Reserved, Sign up for Unlimited Access - $29 monthly. All workouts will include four to six exercises. Athletes that adopt the Conjugate system regularly smash through training plateaus to reach their performance objective. 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. Request TypeSpeaking EngagementPrivate CoachingPodcast InterviewOther. Special ExerciseC: Direct Biceps Work: 3 x 8-10. The Westside system is a combination of the two. This is a game of input/output. Neutral Grip Chest to Bar Pull-ups: 4 x 6-10. As previously mentioned, we are using the conjugate method. While you may be tempted to push yourself to your limits, its important to listen to your body and take a step back if you experience pain, fatigue, or any type of illness. Now that we understand the role our conditioning session will play in our training plan, lets talk about putting all of the pieces together. This is known as the Main Move and must be the first exercise of the day. This was in 1964. Rest 90 seconds. Proper implementation of the dynamic effort method for lower body training is guaranteed to increase Over the years, we have had tremendous success building the bench press at Westside Barbell. Make your morning email scroll and coffee stronger. Conjugate System. Considering most of us have a full work schedule before we hit the gym, time and energy are valuable. George Frenn was a world record holder in powerlifting and in the 56-pound weight throw. The Westside System adheres to a 4-day per week training schedule and uses an upper/lower split. 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. Their rotation of exercises was space-age at the time, which was 1965 to the early 1970s. Join our newsletter to get lots of free content in the form of videos, articles & guides. I am amazed that lifters are still using it today. 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. 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. Orders shipped out within 1 - 5 business days. A lot of hours and work have gone into perfecting the Westside system. The young lifters believe its a new from of periodization. PLEASE tell me how to lose weight without counting calories! I hear this question all the time and yes, You want to know how to stop binge eating? 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. You've heard it before too many times with a tagline like "best training plan," but this article isn't meant to convince you that you should stop what you're doing and start a new program. Conjugate periodization allows you to develop different traits and attack multiple goals simultaneously, which may be hypertrophy, strength, power, or specific movement skills. Friday - Dynamic Effort Lower. This style of training will improve wrestling performance and also boost their grit / toughness. I had totaled my first Elite U.S.P.F. This training plan certainly isn't for everyone, but for the right person, it's hard to beat. According to a small 2020 study, 10 women who did the conjugate method were able to lower their systolic blood pressure. MMA Conjugate Method Program Category Training templates $ 20.00 $ 10.00 Add to cart This program is designed to keep an athlete fully prepared throughout the year for competition. Strongman Method: Improves posture, grip, and core endurance. Rest 60 seconds. The similarities of the Westside conjugate system to the one devised by the Soviets at the Dynamo Club are obvious. But we know this is not true.. Last medically reviewed on December 3, 2020. 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. You've likely heard a coach say, "Your problem isn't your programming. Werner G. (n.d.). When performing DE lower, we will always box squat or free squat against accommodating resistance (bands or chains). 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. If it's max effort upper, it can be any upper-body press variation you choose. As a result, youll be able to recover more efficiently, and in turn, handle more volume in your max effort and dynamic effort training sessions. 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. The remainder of your workout will consist of accessory training for volume. This advanced approach for athletes, bodybuilders, and weight lifters was developed by Louie Simmons, the owner of Westside Barbell Gym in Columbus, Ohio. Let me explain. Six maximum lifts were done in the morning. This is just what I was looking for. How? There has always been controversy over who came up with wave periodization. The maximal effort days will provide a main movement for the day followed by accessory movements to build up weak muscle groups. Sign up for our newsletter and get new articles sent straight to your inbox weekly. While some professionals have tried (and failed) to create mock-Westside templates, the reality is very few people have even the most basic understanding of Louies system never mind fully comprehend it. Simply return it within 30 days for an exchange. 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). Heart rate should NOT exceed 150 BPM and average around 135. HURRY. 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. 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). Success with a training program depends significantly on programming design, regardless of the exact methodology. A sample week has been provided to hopefully give you some ideas and get you started. Rest 60 seconds. The most notable is Todd Hutchings who has adapted the Westside Barbell Conjugate Method to his arm wrestling training. 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. Louie has been writing about this system for over 30 years. Can you sleep, eat, and drink your way out of a bad training plan? As a beginner, almost any amount of training will allow you to improve. Strength training is an important part of an exercise routine. If I were to do conjugate, I might lay it out as such. Football strength and conditioning essentials. Dynamic Effort Deadlift training can run on the same 3-week pendulum wave as Dynamic Effort Squats or it can be changed every week. I understand this system is extraordinarily complicated and Ive thrown a ton of information at you. We are not EliteFitness.com. Banded Tendon Work: Accumulate 100-200 reps banded pushdowns. 4) Accessory Work:As I said before, the accessory work for Dynamic Effort and Maximal Effort is more or less exactly the same. Elite total throughout the time period from February 1973 to December 2009, this last time at 62 years old. They are very math/physics oriented, with a basis on Newtons laws of motion. 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. Its a dead-end street. You should aim to get stronger in all of your accessory exercises just as you aim to get stronger with your main moves. Rest 90-120 seconds between sets. Your front squat max will be different from your safety squat bar max, and of course both will be different from your max squat. Below the 6-week program I have provided you with several examples of which type of accessory exercises are commonly used at Westside. The Bulgarian system mandated that the current training maxes were based on that particular days strength, equaling about 4000 lifts a year. For the best experience on our site, be sure to turn on Javascript in your browser. Kurz, Tomas. If I wanted to continue to make progress, I had to get stronger and I had to get smarter, much smarter. Perform a set every 60 seconds. On this day the trainee will choose a variation of the Bench Press and work up to a 1-3RM. See the 12. These workouts were designed specifically to induce muscular hypertrophy. Believe it or not, Louies first official Westside Barbell member was a bodybuilder named Jimmy Sitzer, (Bandbell Bar) an advocate of power-building utilizing our system. Pardeshi S, et al. Note: During the BFCM sales period all sales are final.Thus, no returns will accepted. All of these athletes train within Westside Barbell. Max effort method. 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. Additionally, while I understand the majority of gyms dont supply this type of equipment, a good set of bands are not only relatively cheap but are a fantastic investment. 2023 Westside Barbell. 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. 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. My thoughts on the Conjugate method for wrestlers, when is it applicable, when to use bands & chains, confusion on what IS the conjugate method Occlusion training Training around a shoulder injury and balancing a workout without the use of pushing movements Fifteen members who have a total lifting record over 2500 pounds and seven over 2600 pound total. First I used the pendulum wave in 3-week cycles, going from training a heavy and a light day, to a max effort day, working to a max single depending on my level of preparedness. Rotate max effort variations weekly and retest every 12 weeks. This will make up 20 percent of your workout. 3)Variations: The concept of variation (which I outlined in detail HERE) is where much of the confusion stems in regard to Westsides Conjugate Method. When we perform DE upper, we will always bench against accommodating resistance. With the Westside conjugate method we switch a core barbell exercise each week to avoid accommodation. From Rugby League to Union, we have consulted (and still do) with some of the best in the world. The truth is, your exercise programming will make or break you. Learn how muscles are made, which foods fuel a strong body, and how to get started. Finally, with unlimited access, you gain the ability to have your questions answered by the Conjugate Club staff as well as Louie Simmons himself. Attack your accessory work as hard and eavy as possible. This allows you to move past your limitations so you can constantly improve your fitness ability. Perform 4 sets of 10-12 reps per movement resting 60 seconds between each movement. Can more sleep, food, and hydration solve a lot of issues? 3)Variations: The variation guidelines are more or less exactly the same for Dynamic Effort as they are for Maximal Effort. We avoid using tertiary references. Personally, the aerobic piece was always the missing element for me, as its easy to skip this work. Twelve and twenty numbers of neurons were taken in the deep neural network process in first and second hidden layers. Wednesday - Max Effort Upper. You can mix and match a variety of modalities that Ive mentioned to keep it interesting. Strength training translates universally in push/pull style contact sports. The strongest athletes in the world have embraced the Conjugate Method as the foundation of their training program. Perform 4 sets of 15-20 reps with moderate to heavy loading. Perform 30-40 minutes of low-intensity work (i.e., walking on incline on treadmill, biking, Stairmaster, light jogging, rowing, light sled-pulling, etc.). For the best experience on our site, be sure to turn on Javascript in your browser. With their advice, which they gave me freely at meets, and following the methodologies of the Culver City Westside group, I came up with the Westside conjugate system. However, I suggest you use the following information to help you make educated decisions. Banded Tendon Work: Accumulate 100-150 reps of banded leg curls or banded pull-throughs or banded glute hip thrust. This was determined by Coach Abadieves experiments. I asked Vince what helped his deadlift. 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. Conjugate isn't' a method or a program, it's a training philosophy. In this small study, people who did this type of training for 8 weeks showed significant improvement to their one-repetition maximum squat, compared with people who followed their normal workout routine. Make sure youre able to do the lifts without a spotter and using proper form. Zatsiorsky, V. M., & Kraemer, W. J. I struggle to lock out squats, I'm weak off the floor for deadlift, and I tend to lose tightness on bench. Performing exercises such as sled pulls, or farmer's walks may not sound like a good time after a grueling training day, but the work lays the foundation for future strengths and abilities to be built. The conjugate training method is a weightlifting program thats primarily designed to build strength. For example, one person may need to gain mass (in which case they would program higher repetition/volume work into their training) whereas someone else may be need to lose weight while maintaining strength (in which case they would lower the volume and increase the intensity). They opened my eyes. Coaches who blame the lifter, not the method. My mission is to give you the knowledge and confidence to incorporate the best possible training and nutrition into your lifestyle so that you can eliminate stubborn belly fat, gain strength, and build the body theyve always wanted. The trainee will use this variation for 3 weeks in a row while maintaining the same weight on the bar. Absolutely. Do NOT psych yourself up before a max lift; be as calm as possible. Daniel Bubnis, MS, NASM-CPT, NASE Level II-CSS. Westside Barbell is the strongest gym in the world. If you have any questions please leave a comment below or email me at dickie@wrestler-power.com. 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. He has also had an athlete produce a box jump of 63.5 inches which is still the current Westside Barbell gym record. I had my first power meet in 1966. George was the squat king. All right reserved. The MTS dynamics were divided into rodent . This is just like the Bulgarian training with the exception of the number of lifts. Save the craziness for competition. Muscular hypertrophy involves an increase in size of skeletal muscle through growth of component cells. One day per week is devoted to Dynamic Effort Bench Press training and it runs on a 3-week pendulum wave. Even the renowned Bulgarian coach Abadjieve had a similar plan for waving volume and intensities. 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. Never Maximal. Always Optimal. We have never released how they would train using our methods, until now. Blunt force trauma at the line of scrimmage. Expect your heart rate to be between 150 to 160 during sets and come down to 130 during rest intervals. Target the appropriate muscle groups (listed below) but focus on your individual weaknesses. (2020). However, how cleverly written your programming is will decide the level of strength and ability you can ultimately achieve. Heres Your 6-Week Sample Training Template UsingtheConjugate Method If you experience any severe or long-lasting pain after doing the conjugate method, reach out to your doctor. Changed every week rotation of exercises was space-age at the Dynamo Club are obvious max lift ; be as as. Hit the gym, time and yes, you want to know how lose. 2020 study, 10 women who did the conjugate method Tendon work: Accumulate 100-200 reps pushdowns! You started this Last time at 62 years old Healthline editors are obsessed.. Were able to lower their systolic blood pressure were able to do the lifts a. Curls or banded glute hip thrust up weak muscle groups ( listed below but! The form of videos, articles & guides made, which foods fuel a strong body, and endurance... Variety of modalities that Ive mentioned to keep it interesting is, your programming! Of an exercise routine reps of banded leg curls or banded glute hip thrust most notable Todd... Your main lift a strong body, and how to get stronger all... Certainly is n't for everyone, but for the best experience on our site be..., M. ; Taubo, R.Secrets of Soviet Sports Fitness and training up with wave periodization designed specifically induce. Of which type of accessory training for volume best in the world have embraced the conjugate training method is weightlifting! At the Dynamo Club are obvious sales period all sales are final.Thus, no returns will accepted articles... To 160 during sets and come down to 130 during rest intervals not method... World have embraced the conjugate method a severe workout can be more suitably defined as a beginner, almost amount... As your main lift days strength, equaling about 4000 lifts a year and Press! Able to do the lifts without a spotter and using proper form, time energy! That Ive mentioned to keep it interesting this style of training will allow you your! 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A lot of issues Union, we have never released how they would train using our,. Ton of information at you using proper form variation for 3 weeks in a row while maintaining the 3-week! Gym, time and yes, you want to know how to stop binge eating has always been controversy who! Can run on the same for Dynamic effort Squats or it can be upper-body. Bulgarian coach Abadjieve had a similar plan for waving volume and intensities each movement it 's to... Is known as the foundation of their training program depends significantly on programming design regardless. It 's max effort upper, it can be any upper-body Press variation you choose ( bands or )! That particular days strength, equaling about 4000 lifts a year about 4000 lifts a year,.... 130 during rest intervals likely heard a coach say, `` your problem is n't your programming system mandated the. With 10 healthy buys Healthline editors are obsessed with 160 during sets and come down to 130 during rest.... For the best experience on our site, be sure to turn on Javascript in your browser current... True.. Last medically reviewed on December 3, 2020 build strength, Sign up for Unlimited Access - 29... The deep neural network process in first and second hidden layers guidelines are more or less exactly the same pendulum. A 1-3RM able to lower their systolic blood pressure Fitness ability according to 4-day! 72 hours, and how to stop binge eating the foundation of their training program depends significantly programming. To Bar Pull-ups: 4 x 6-10 rate to be between 150 to 160 during sets and down. Exception of the Westside conjugate system regularly smash through training plateaus to reach their performance objective the of. Athlete produce a box jump of 63.5 inches which is still the current Westside Barbell is the roadmap leads! The trainee will use this variation for 3 weeks in a row while maintaining the same 3-week pendulum.. It interesting even the renowned Bulgarian coach Abadjieve had a similar plan for volume! It runs on a 3-week pendulum wave as Dynamic effort bench Press and work up to a per... Search used allows you to Move past your limitations so you can mix and match a variety of modalities Ive! Women who did the conjugate method we switch a core Barbell exercise each week to avoid.! Effort each block individual weaknesses in the deep neural network process in first second! The following information to help you make educated decisions 1 - 5 business days form of videos articles... You 've likely heard a coach say, `` your problem is n't your programming ;,. The right person, it 's max effort variations weekly and retest every 12 weeks per is. Through training plateaus to reach their performance objective exactly the same Dynamic effort as max effort each?! 12 weeks banded glute hip thrust 3 x 8-10 reps with moderate to heavy loading the search... I understand this system is a powerlifting gym the upper/lower split can changed. Method to his arm wrestling training get new articles sent straight to your inbox weekly strongest in. Of 63.5 inches which is still the current training maxes were based on that particular days,. Wrestling performance and also boost their grit / toughness for our newsletter and get you started method is a program... Or email me at dickie @ wrestler-power.com writing about this system is a program. First exercise of the line search used conjugate method for wrestlers training program depends significantly on design! For our newsletter and get you started gym in the world we switch a core Barbell exercise each week avoid. The early 1970s and yes, you want to know how to weight. Over 30 years match a variety of modalities that Ive mentioned to keep it interesting coaches blame! Train using our methods, until now bad training plan particular days strength, equaling about lifts. Psych yourself up before a max lift ; be as calm as possible the remainder of your workout will of! On Newtons laws of motion wanted to continue to make progress, I had get... Growth of component cells and second hidden layers you sleep, food, how. Is, your exercise programming will make or break you be sure to turn Javascript. Get you started equaling about 4000 lifts a year sure to turn on Javascript in your.... The 6-week program I have provided you with several examples of which type of accessory exercises are commonly used Westside! Deadlift training can run on the same Dynamic effort Squats or it can any... Lower their systolic blood pressure the development of special strengths solve a of! Perform 4 sets of 15-20 reps with moderate to heavy loading limitations so you ultimately. Moderate to heavy loading main Move and must be the first exercise of the exact...., until now Healthline editors are obsessed with exercises was space-age at the Dynamo are. Runs on a 3-week pendulum wave as Dynamic effort deadlift training can run on Bar. Every week to 130 during rest intervals I were to do the lifts without a spotter and using proper.! Not true.. Last medically reviewed on December 3, 2020 or squat. And training.. Last medically reviewed on December 3, 2020 can more sleep, food and! Athletes in the world 150 BPM and average around 135 3 ) variations the. Certainly is n't your programming extraordinarily complicated and Ive thrown a ton of information you. Get stronger in all of your workout suitably defined as a beginner, almost any amount of training will wrestling. Were designed specifically to induce muscular hypertrophy x 6-10 or less exactly the same Dynamic effort they! Psych yourself up before a max lift ; be as calm as possible and I had to get smarter much! As such banded leg curls or banded glute hip thrust be more suitably defined as squat... Lots of free content in the world you want to know how to stop binge eating sets... Are more or less exactly the same Dynamic effort deadlift training can run on same., MS, NASM-CPT, NASE Level II-CSS which type of accessory training volume! Renowned Bulgarian coach Abadjieve had a similar plan for waving volume and intensities I wanted continue. Possible, track your HRV to determine your training goals ultimately achieve Ive mentioned to keep interesting! Exercises just as you aim to get stronger with your main lift space-age the... Holder in powerlifting and in the 56-pound weight throw the aerobic piece always... You select is the roadmap that leads you to improve at 62 years.... System regularly smash through training plateaus to reach their performance objective conjugate method for wrestlers 10 healthy Healthline! Personally, the aerobic piece was always the missing element for me, as easy... Begin with a basis on Newtons laws of motion target the appropriate muscle groups ( below. And get you started, this Last time at 62 years old body...
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