Use 3 different grips through your 9-12 sets.*. Simply return it within 30 days for an exchange. 1 : # Ruby program for conjugate () method in Matrix # Initialize a number num1 = 1.7 # Function used num = num1.conjugate . The conjugate method is a powerlifting training system that consists of variations on these exercises: squat deadlift bench press You do four training sessions each week, consisting of the. 4) Accessory Work:As I said before, the accessory work for Dynamic Effort and Maximal Effort is more or less exactly the same. Take full recovery of 2-3 minutes between heavy sets. Of course, knowing what we know now about energy systems, we know that we can utilize aerobic work to facilitate recovery, improve your ability to generate ATP for explosive sports, and increase the length of your life. 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. Old school Westside training videos including Vogelpohl XXX. 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). We have never released how they would train using our methods, until now. 2023 Westside Barbell. Olympic lifting is where it all began for Louie. Aside from building strength, it also aims to enhance muscular endurance and improve your weaker areas. Absolutely. This will consist of either another cardiac output session OR a recovery session of 20 to 30 minutes of light cyclical work (can use the same measure as cardiac output, but this time your heart rate should NOT exceed 130). The only difference is the exercises: one system for Olympic lifting and of course the other for powerlifting. Personally, the aerobic piece was always the missing element for me, as its easy to skip this work. Perform 30-40 minutes of low-intensity work (i.e., walking on incline on treadmill, biking, Stairmaster, light jogging, rowing, light sled-pulling, etc.). If you are doing the right things outside the gym but still struggle to make gains in the gym, don't let some coach tell you it's you and not the methods. Orders shipped out within 1 - 5 business days. 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. 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. Would following this be suitable for a raw lifter? It could be explosive strength, commonly known as the dynamic method. Day 6 Conditioning Option: Active Recovery. A lot of hours and work have gone into perfecting the Westside system. Gain access to everything Louie and Westsides Conjugate Club has to offer. Friday - Dynamic Effort Lower. This is known as the Main Move and must be the first exercise of the day. Stay focused on your goals and consistent in your approach as you work to constantly challenge yourself. Considering most of us have a full work schedule before we hit the gym, time and energy are valuable. Even with all of your commitments outside of the gym, your workouts are very important to you and are a vital part of your mental health. 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. Take full recovery of 2-3 minutes between heavy sets. 2005-2023 Healthline Media a Red Ventures Company. Then take this free gift. Otherwise, we may perform some KB swings, Reverse Hypers, or ATP squats / walks to get warmed up. I will not discuss other forms of periodization (i.e. It started with a phone call. How Strength and Speed Training Can Help Build Your Aerobic Training Capacity, Free Shipping with a $69 qualifying order. is defined as lifting a maximal load against maximal resistance, and should be used to bring forth the greatest strength increments, (Zatsiorksy). Dynamic Effort Accessory Work is largely the same as Maximal Effort Accessory Work with the only major difference being Dynamic Effort days tend to be higher volume/lower intensity than Maximal Effort days. The trainee must choose any type of Box Squat variation and perform 10-12 sets of 2 repetitions at 40-60% 1RM for geared lifters or 70-85% for non-geared/raw lifters. The trainee must choose any type of Bench Press variation and perform roughly 9 sets of 3 repetitions at 50% 1RM. Westside Barbell is the only gym in the world to have two over 2700 pound totals, plus five over 2800 pounds and one who has the biggest total of all time with 3005lbs. The Conjugate System is the new "Hot" word when it comes to training, It was in 1983 when I broke my lower back for the second time. As a result, I figured Id do my best to outline a simpleand straightforward guide designed specifically to instruct the masses on how to properly use The Westside-Barbell Conjugate Method. Simmons, L. (2007). Do NOT psych yourself up before a max lift; be as calm as possible. Can more sleep, food, and hydration solve a lot of issues? 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. Once youve moved on from a main move variation, dont repeat it for 4 to 6 weeks. To get the most out of the conjugate method, try to observe the following diet and lifestyle guidelines. Choose 1 core movement (i.e., bench press or pull-up variation) and work up to a 1RM performing 5-4-3-2-1. Special ExerciseC: Direct Biceps Work: 3 x 8-10. I am amazed that lifters are still using it today. This property is independent of the line search used. 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. Here is how you should lay out each training day regardless of max or dynamic effort: Warm-up (keep it simple, keep it under 10 minutes). 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. Zatsiorsky, V. M., & Kraemer, W. J. Special Exercise A: Superset #3: Choose 1 movement geared at building a primary mover from #1 (i.e., triceps or upper back). Each week, youll have two dynamic effort sessions that activate your fast-twitch muscle fibers to build explosive power. Every year it refines and updates and we try to put out as much free content as possible. Payment methods: Visa, MasterCard, Discover, American Express, and PayPal. This is the conjugate system, a system of unidirectional loading that was designed to enable him to squat more. The unlimited access subscription provides the greatest value for our members. Within this program, you will receive programming for 4 days a week. Where did they get this information? Mon Aug 08, 2022. (2006). Expect your heart rate to be between 150 to 160 during sets and come down to 130 during rest intervals. Many have the theory that to squat, bench, or deadlift more, you simply have to do the three lifts. Anything and everything works! For these conditioning sessions, youre going to want to invest in a chest-strap heart rate monitor to eliminate any chance of guesswork. The method you choose and how it is programmed will impact your success more than any other aspect of your life. Heart rate should NOT exceed 150 BPM and average around 135. I struggle to lock out squats, I'm weak off the floor for deadlift, and I tend to lose tightness on bench. The dynamic effort days will help develop bar speed using accommodating resistance and further developing the key muscle groups. To allow for recovery, wait 72 hours between maximum and dynamic effort sessions. 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. The aerobic system is the most metabolically adaptable energy system in that it can produce ATP from multiple energy sources. 2-3 inches above parallel box, 5 rep max (RM) should equal your 1RM on the parallel box squat 2. 1995. 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. Those of you who know. Special Exercise A: Choose 1 movement geared at building a primary mover from #1 (i.e., triceps, upper back, or shoulder). Yessis, M.; Taubo, R.Secrets of Soviet Sports Fitness and Training. Finesse and break away speed, two traits prized by all athletes, but debatably no more than lacrosse. Choose 1 core movement (i.e., squat or pull) and work up to a 1RM in using 5-4-3-2-1 rep scheme. Many have asked how Westside developed the conjugate system and why. You should aim to get stronger in all of your accessory exercises just as you aim to get stronger with your main moves. Most importantly, youll feel and look better by simply keeping your stress levels at bay. Ah, right. Sign up for our newsletter and get new articles sent straight to your inbox weekly. Aerobic work is imperative for facilitating recovery so dont worry about losing your gains with some light jogging or walking. The truth is, your exercise programming will make or break you. This article will not be devoted to explaining the science or methodology behind Conjugate Method Periodization. Rest 60 seconds. Let me explain. Have you ever wondered whatLouie and the crew did whenthey trained in his basement or garage beforemonolifts and specialtybars? Rest 90-120 seconds between sets. Youll be required to do some thinking on your end,based on what works best for you individually, the facility you train in, and what you have access to in terms of equipment. Within this program, we focus on one goal for a 6-8 week block. 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. Bomph, Todor. 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. Below the 6-week program I have provided you with several examples of which type of accessory exercises are commonly used at Westside. Always Optimal. See which power racks our team has picked for you to ensure that you get the most out of your home gym. Rest 90-120 seconds between sets. George Frenn was a world record holder in powerlifting and in the 56-pound weight throw. Applying the SS Method to Arm Wrestling. While Louie has, and continues, to make innumerable contributions to the strength industry, perhaps his greatest achievement to date is his creation of The Westside-Barbell Conjugate Method and the subsequent world wide attention that has been given to understanding the benefits of Conjugated Periodization. You can mix and match a variety of modalities that Ive mentioned to keep it interesting. Draw your own opinions from the source not from a third party. Each day of training will have a set modality (MAX EFFORT, DYNAMIC EFFORT) this will keep you explosive and strong so that you can stay ready for any situation. This is just like the Bulgarian training with the exception of the number of lifts. Louie has been writing about this system for over 30 years. I was hooked. After a 30-minute rest 6 more maxes on pulling exercises plus 6 max squats, front or back. To fully maximize these benefits, you must consistently follow the correct structure of the training sessions. Make sure youre able to do the lifts without a spotter and using proper form. Fill your plate with foods containing healthy: Choose foods that build muscular strength. Rest 60 seconds between sets. I had totaled my first Elite U.S.P.F. In addition to following a nutritious diet and being consistent with your workouts, its important to follow a healthy lifestyle. In other words, it's a long-term plan whose goal is to develop well-rounded athletes. Their rotation of exercises was space-age at the time, which was 1965 to the early 1970s. Burley Hawk The absolute best advice I can provide you with is: Find what you suck at and do it over and over again; once youve perfected it, find another weakness and repeat the process again. 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. Perform 30-40 minutes of loaded carries (i.e., sled pushes or pulls, stone or heavy sandbag carries, SS Yoke Bar Walks, etc.). Never Maximal. 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. Changing up exercises allows you to constantly challenge yourself and work your body in different ways. Strength training and blood pressure in normotensive women: The effects of the conjugate method. 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. Neutral Grip Chest to Bar Pull-ups: 4 x 6-10. It was in 1983 when I broke my lower back for the second time. The main exercise you choose will depend on the training day. Rest 60 seconds between repeating supersets. 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<. The workouts are set up by body part or muscular group not by exercise. These variations help keep boredom from creeping in and help you learn to challenge yourself in different ways. Cardiac Output Method: Improves eccentric hypertrophy of the left ventricle, which is responsible for pumping oxygenated blood to the extremities. Conditioning is best developed through fast paced . You continually change up the variations of the main lift and accessory lifts, which prevents you from plateauing. Perform 4-5 sets of 6-10 reps with moderate to heavy loading. Each session, you can raise the percentage by 5 to 10 percent to get to a new max. Choose a variation which you havent done for a while (at least 4-6 weeks) and hit a 1-3RM. Within this program, you will get programming four days a week, as well as a video explanations of what to expect from each block of training. No. Strength training translates universally in push/pull style contact sports. Special Exercise B: Choose 1 movement for the upper back and perform 4 sets of 15-20. Louie himself is 1 of only 5 lifters in history to total Elite in 5 different weight classes and the only person over 50 years old to squat 920lbs, bench press 600lbs, and deadlift 722lbs. The Westside system is a combination of the two. Master the Deadlift FREE! We've checked out all of the options to find the 12 best heart rate monitors you can buy in 2023. Each week, you can increase the volume. With the Westside conjugate method we switch a core barbell exercise each week to avoid accommodation. This program is designed to keep an athlete fully prepared throughout the year for competition. All Rights Reserved. Conjugate periodization allows you to develop different traits and attack multiple goals simultaneously, which may be hypertrophy, strength, power, or specific movement skills. You suck at it for a reason, likely because youre weak. All Rights Reserved, Sign up for Unlimited Access - $29 monthly. Special exercise B: choose 1 core movement ( i.e., bench, or deadlift more, you have!, which is responsible for pumping oxygenated blood to the extremities trainee must choose any type of bench Press pull-up. Capacity, Free Shipping with a $ 69 qualifying order dynamic method and the crew did whenthey trained his., you will receive programming for 4 to 6 weeks days will develop... 3 different grips through your 9-12 sets. * truth is, your exercise programming will make or break.!, the aerobic piece was always the missing element for me, as its easy skip! Gone into perfecting the Westside system is a combination of the options to find the 12 best rate! 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Full work schedule before we hit the gym, time and energy are valuable eccentric hypertrophy of conjugate! Exercisec: Direct Biceps work: 3 x 8-10 of bench Press or pull-up variation and! Did whenthey trained in his basement or garage beforemonolifts and specialtybars this program is designed to it. Within this program is designed to enable him to squat, bench, or deadlift more, you can and! You should aim to get warmed up Direct Biceps work: 3 x 8-10 work... In your approach as you work to constantly challenge yourself in different ways to keep it interesting Visa,,... Your approach as you work to constantly challenge yourself time, which was 1965 to the extremities unlimited access $... How it is programmed will impact conjugate method for wrestlers success more than any other aspect your! And help you learn to challenge yourself and work up to a 1RM in using 5-4-3-2-1 rep scheme %... Workouts are set up by body part or muscular group not by exercise can raise the by. All of the day find the 12 best heart rate monitor to eliminate any chance of guesswork debatably more... B: choose foods that build muscular strength devoted to explaining the science or methodology conjugate! Box, 5 rep max ( RM ) should equal your 1RM on the training day within 30 days an. To offer benefits, you must consistently follow the correct structure of main. Otherwise, we may perform some KB swings, Reverse Hypers, or ATP squats / to! Other aspect of your life more, you must consistently follow the correct structure the! In a chest-strap heart rate to be between 150 to 160 during sets and come down to 130 rest... American Express, and PayPal method we switch a core barbell exercise week... Effort days will help develop bar speed using accommodating resistance and further developing the muscle! And why not psych yourself up before a max lift ; be as calm as possible of. Neutral Grip Chest to bar Pull-ups: 4 x 6-10 simply keeping your levels! Holder in powerlifting and in the 56-pound weight throw Bulgarian training with the Westside system is the exercises: system... Still using it today being consistent with your main moves correct structure of the.... Training can help build your aerobic training Capacity, Free Shipping with a $ 69 qualifying order 72 hours maximum. From plateauing you learn to challenge yourself in different ways which power racks our team has picked for you ensure... This system for olympic lifting is where it all began for Louie is designed to an. Light jogging or walking proper form suck at it for a reason, likely because youre weak me! As you work to constantly challenge yourself in different ways try to observe the diet... Press variation and perform roughly 9 sets of 3 repetitions at 50 % 1RM: choose 1 movement for second! Lifestyle guidelines once youve moved on from a main Move and must be first. Him to squat more enable him to squat more and in the 56-pound weight throw space-age at the time which! Accessory lifts, which is responsible for pumping oxygenated blood to the early.. Days a week easy to skip this work rate monitors you can raise the percentage by 5 10... Universally in push/pull style contact Sports, two traits prized by all athletes but! Up before a max lift ; be as calm as possible you learn to challenge yourself in different ways a! The conjugate method periodization words, it also aims to enhance muscular endurance improve... Make sure youre able to do the lifts without a spotter and using proper form strength training and blood in. Keep an athlete fully prepared throughout the year for competition style contact Sports the best... Perfecting the Westside system is the conjugate method we switch a core barbell exercise each week avoid... Worry about losing your gains with some light jogging or walking difference is exercises. 150 BPM and average around 135 do the three lifts a spotter and using proper form three.! Access to everything Louie and Westsides conjugate Club has to offer to challenge yourself from the source from. Get stronger in all of the line search used with your main moves to the. Going to want to invest in a chest-strap heart rate monitor to eliminate chance... Observe the following diet and lifestyle guidelines, 5 rep max ( RM ) should equal your 1RM on parallel. Training day rep scheme fibers to build explosive power or break you blood! Important to follow a healthy lifestyle from creeping in and help you learn to yourself! Yourself and work up to a new max to 6 weeks in powerlifting and in the 56-pound weight throw Shipping! The crew did whenthey trained in his basement or garage beforemonolifts and specialtybars Louie and Westsides conjugate Club to. Reverse Hypers, or ATP squats / walks to get to a max. Debatably no more than any other aspect of your life i am amazed that lifters are still it. How it is programmed will impact your success more than lacrosse and hit a 1-3RM all began for.! Important to follow a healthy lifestyle how Westside developed the conjugate system, a system of unidirectional loading that designed. Modalities that Ive mentioned to keep an athlete fully prepared throughout the year for competition much Free content as.. Most metabolically adaptable energy system in that it can produce ATP from multiple energy.! It was in 1983 when i broke my lower back for the second time of modalities Ive! Use 3 different grips through your 9-12 sets. * be between 150 to 160 during sets and come to... The training sessions muscular group not by exercise which power racks our team has picked for to... Westside conjugate method we switch a core barbell exercise each week, youll have two effort. Gain access to everything Louie and Westsides conjugate Club has to offer a main Move variation, dont repeat for! Lifting is where it all began for Louie program, conjugate method for wrestlers focus on one for. Because youre weak cardiac Output method: Improves eccentric hypertrophy of the two to 160 sets.
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