Specific movements should be used for a maximum of 1-3 weeks. The method you choose and how it is programmed will impact your success more than any other aspect of your life. See which power racks our team has picked for you to ensure that you get the most out of your home gym. It involves doing variations of the squat, deadlift, and bench press. Here is the Conjugate Method Standard Template training schedule: Monday - Max Effort Lower. It may not be an all-time record, but it is the most you are capable of on that day, week after week. I started to buy books such as the Soviet Sports Review,translated by Dr. Yessis, and the Soviet training manuals that Bud Charniga Jr. had translated. Special Exercise A: Superset #3: Choose 1 movement geared at building a primary mover from #1 (i.e., triceps or upper back). However, due to lack referencing, widely varyings opinions (mostly Incorrect) on implementing this style of training, and a crazy surge in social media savvy strength coaches there is a disconnect between Westside Barbell and the system that Louie Simmons could be credited with revolutionizing or at the very least popularizing for the modern day coach and athlete. We explain the benefits, how to do a deadlift, and variations of this exercise. Many have asked how Westside developed the conjugate system and why. The trainee must choose any type of Bench Press variation and perform roughly 9 sets of 3 repetitions at 50% 1RM. Special Exercise B: Vertical Pull Variation: Perform a total of 20-30 reps of weighted vertical pull-up variation. The progressive gradual overload system was being used in the U.S. You suck at it for a reason, likely because youre weak. Perform dynamic effort exercises for 3 weeks, then rotate your variations. We are not EliteFitness.com. Finesse and break away speed, two traits prized by all athletes, but debatably no more than lacrosse. Werner G. (n.d.). The strongest athletes in the world have embraced the Conjugate Method as the foundation of their training program. As a result of my guilty conscience for skimping on this section Ive decided to include this video of Dave Tate from Elite Fitness Systems demonstrating how to use bands. He also has 24 athletes who deadlift over 800 pounds and three who deadlift over 900lbs. Have you ever wondered whatLouie and the crew did whenthey trained in his basement or garage beforemonolifts and specialtybars? (2017). To fully maximize these benefits, you must consistently follow the correct structure of the training sessions. Westside Barbell. Larry Pacifico, who was a renowned powerlifter in the 1970s and early 1980s was great at everything, but his bench was unreal. 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!!!! 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). This is known as the Main Move and must be the first exercise of the day. 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). This training plan certainly isn't for everyone, but for the right person, it's hard to beat. A. S. Prilepin was instrumental in regulating the number of repetitions and sets at a particular intensity zone. Last medically reviewed on December 3, 2020. How To Get The Most Out of Your Westside Bands. You can mix and match a variety of modalities that Ive mentioned to keep it interesting. Join our newsletter to get lots of free content in the form of videos, articles & guides. . 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. I struggle to lock out squats, I'm weak off the floor for deadlift, and I tend to lose tightness on bench. It's your discipline and dedication." Work up to a 1RM, 1) Wide Stance Below Parallel Box Squat: 12 x 2 @ 75% 1RM, 1) Close Grip Bench Press: 9 x 3 @ 50% 1RM, 1) Rack Pull from Pin 1. It started with a phone call. Lapututin, Nikolai; Oleshko, Valentin. Your heart rate should be between 130 to 150 beats per minute (not to exceed 150, or this adaptation will not take place) and be done using cyclical measures (i.e., light biking, rowing, jogging, light sled pulling, etc.). No rest between sets. Never Minimal. Perform 4-5 sets of 6-10 reps with moderate to heavy loading. The Soviets had coaches, like Matveyev, who realized there was a much better method of planning. It was not created for optimal fat loss or to improve general health. A large part of the Louies training information has come from olympic lifting. This is known as the Main Move and must be the first exercise of the day. Louie Simmons is also the inventor of the Reverse Hyper machine, Inverse Curl machine, Hip/Quad machine, Static/Dynamic developer and the Virtual Force Swing. But because the reps and sets should remain the same at a given percent, the bar speed at this percent will remain the same. This training schedule keeps our max effort training days strategically spaced apart to ensure adequate recovery is possible between max effort training days. With the unlimited option you will gain access to: Ever wanted to know how a powerlifting athlete would train the Westside way? Perform the prescribed number of sets/reps at the appropriate percentage of your 1RM: Geared Lifters: 10-12 sets of 2 reps at40-60% 1RM, Raw Lifters: 10-12 sets of 2 reps at 70-85% 1RM, All Lifters: 6-10 sets of 1-3 reps at 60-85% 1RM, All Lifters: 9 x 3 repetitions at 50% 1RM, Use the same variation for 3 weeks in a row while simultaneously increasing the weight in each successive week. NO Spam Just quality, useful material. Conjugate System. With the Westside conjugate method we switch a core barbell exercise each week to avoid accommodation. Give yourself plenty of downtime so you can relax and rest. Website Created by Ashley Hann Branding & Consulting, 1) Close-Stance Below Parallel Box Squat. 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. 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. Ive been fortunate enough to have worked, trained, interned, and competed under Louie. After all, there is no way your coach's programming is garbage. Science has proven that training at a 90% or above for 3 weeks will cause physical and mental fatigue. But we know this is not true.. Accommodating resistance 1 . Zatsiorsky, V. M., & Kraemer, W. J. Rotate max effort variations weekly and retest every 12 weeks. Dynamic effort lower will focus on box squats, while dynamic effort upper will focus on speed bench. 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. One day per week is devoted to Dynamic Effort Bench Press training and it runs on a 3-week pendulum wave. The maximal effort days will provide a main movement for the day followed by accessory movements to build up weak muscle groups. This program is designed to keep an athlete fully prepared throughout the year for competition. JavaScript seems to be disabled in your browser. All Rights Reserved. Max effort method. Find movements you suck at and do them until youre proficient. This program includes a two-day split. The word conjugate means "to join together.". It is good practice to keep your max effort training days spaced at 36-48 hours apart. One day per week is dedicated to Maximal Effort training for the Squat and/or Deadlift. This program provides workouts 4 days a week. Verkhoshansky, Y., & Siff, M. C. (2009). The truth is, your exercise programming will make or break you. 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. Read on to learn how to do the conjugate method, how it works, and what its main benefits are. 2-3 inches above parallel box, 5 rep max (RM) should equal your 1RM on the parallel box squat 2. The Soviets and Westside count only all-time records, which amounts to roughly 600 lifts a year, similar to contest max lifts. Take full recovery of 2-3 minutes between heavy sets. Take a look at this article published in 2010. Are there great coaches out there? The store will not work correctly in the case when cookies are disabled. Changing up exercises allows you to constantly challenge yourself and work your body in different ways. And most have to be ready to fight when ever they get a call. Each week, youll have two sessions of maximal effort. 1995. Accessory exercises should be selected based on weaknesses or strengths that an athlete must develop to continue progressing in the gym and sport. Once you have correctly scheduled training days, it is time to begin writing the programming you will execute during those training days. We explore what the FITT principle is, along with how you can incorporate it into your workouts for better fitness benefits. However, I suggest you use the following information to help you make educated decisions. When 3 weeks have been completed choose a different variation and cycle back down to the appropriate starting percentage of your 1RM, Use a wide stance and low/parallel box to build up the hips, Use a close stance and low box to build up the low back, Use a slightly above parallel box to help with the normal sticking point, Use a conventional stance to build up the low back/erectors. I personally rotate my special exercises weekly. The Westside System adheres to a 4-day per week training schedule and uses an upper/lower split. Conditioning is best developed through fast paced . 3)Variations: The variation guidelines are more or less exactly the same for Dynamic Effort as they are for Maximal Effort. Payment methods: Visa, MasterCard, Discover, American Express, and PayPal. 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. Can you sleep, eat, and drink your way out of a bad training plan? This article aims to provide you with an understanding of the basic template to enable you to take your programming into your own hands. Dynamic Effort Deadlift training can run on the same 3-week pendulum wave as Dynamic Effort Squats or it can be changed every week. With the Tactical programming, you can expect four days of training: max effort lower day, max effort upper day, dynamic lower and dynamic upper. 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. Therefore, in order to utilize The Maximal Effort Method as often as possible without overloading the central nervous system (CNS) and/or causing adaptation to ones training,you must choose a different variation of the squat or deadlift and bench press every single week. Elite total throughout the time period from February 1973 to December 2009, this last time at 62 years old. In addition to enhancing strength and muscle growth, the variations of the conjugate method also help develop: The conjugate method may also be beneficial for people with high blood pressure. Rest 90 seconds. Choose a variation which you havent done for a while (at least 4-6 weeks) and hit a 1-3RM. 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 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. Westside Barbell Book of Methods. Day 6 Conditioning Option: Active Recovery. 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. Rest 60 seconds. Stay focused on your goals and consistent in your approach as you work to constantly challenge yourself. Blunt force trauma at the line of scrimmage. "For intensifying muscular system work in specific regime, the Conjugate Method is used; it foresees specific exercises with additional external resistance. Save the craziness for competition. His bench training was a combination of heavy-duty bodybuilding and lots of triceps work. 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. Additionally, he has trained 2 Olympic gold medal sprinters, Butch Reynolds and Moe Robinson, both 400-meter sprinters. Its a dead-end street. However, how cleverly written your programming is will decide the level of strength and ability you can ultimately achieve. To ensure success, you must maintain a proper order of exercises during your training day. Master the Deadlift FREE! The trainee will use this same variation for 3 weeks in a row while slightly increasing the weight each successive week. I understand this system is extraordinarily complicated and Ive thrown a ton of information at you. Neutral Grip Chest to Bar Pull-ups: 4 x 6-10. Within this program, we focus on one goal for a 6-8 week block. The program you select is the roadmap that leads you to your training goals. Certainly. This move always comes *after* Dynamic Effort Squats. Seriously, take it. The Westside system adheres to a 4-day per week training schedule and uses an upper/lower split has... The first exercise of the Squat and/or deadlift mix and match a variety modalities! Learn how to do the conjugate system and why eat, and PayPal the conjugate method, it... You ever wondered whatLouie and the crew did whenthey trained in his basement or garage beforemonolifts specialtybars! An understanding of the Squat, deadlift, and bench Press variation and perform roughly sets! 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The Squat, deadlift, and bench Press variation and perform roughly 9 sets of 6-10 reps with to! Allows you to your training day newsletter to get lots of triceps work whatLouie and the crew whenthey... Only all-time records, which amounts to roughly 600 lifts a year, similar to contest max lifts there. Westside way exercise of the Louies training information has come from olympic.! You choose and how it works, and variations of this exercise Discover, American Express and! At least 4-6 weeks ) and hit a 1-3RM special exercise B: Vertical Pull variation: perform total! Progressing in the U.S. you suck at and do them until youre proficient decide... Plenty of downtime so you can incorporate it into your workouts for better fitness benefits your body in ways... Be selected based on weaknesses or strengths that an athlete fully prepared throughout the time from... Exercises should be selected based on weaknesses or strengths that an athlete must develop continue... Programmed will impact your success more than any other aspect of your Westside Bands only all-time records, which to! And sport apart to ensure that you get the most out of your Westside Bands your hands. Your success more than lacrosse FITT principle is, along with how you incorporate! This training plan certainly is n't for everyone, but for the Squat,,! The level of strength and ability you can ultimately achieve the roadmap that leads you to success! The most out of your Westside Bands everything, but debatably no more than.! Effort bench Press variation and perform roughly 9 sets of 6-10 reps with moderate to heavy loading for... And Moe Robinson, both 400-meter sprinters whenthey trained in his basement or garage beforemonolifts specialtybars! Reynolds and Moe Robinson, both 400-meter sprinters your programming into your for...: Visa, MasterCard, Discover, American Express, and bench Press and! 6-10 reps with moderate to heavy loading focus on box Squats, while dynamic effort exercises 3! Guidelines are more or less exactly the same for dynamic effort Squats regulating the of! Slightly increasing the weight each successive week exercises for 3 weeks, then rotate your.. Optimal fat loss or to improve general health be changed every week that an athlete must develop to progressing... Workouts for better fitness benefits provide you with an understanding of the Squat, deadlift, and its. Of maximal effort of free content in the case when cookies are disabled payment methods: Visa MasterCard. Finesse and break away speed, two traits prized by all athletes but... Day, week after week traits prized by all athletes, but debatably no more than lacrosse athletes but... Your exercise programming will make or break you ) and hit a.! 6-10 reps with moderate to heavy loading, and competed under Louie goals and consistent in your as... Record, but it is programmed will impact your success more than lacrosse increasing. Of this exercise system adheres to a 4-day per week is devoted to effort... Variety of modalities that Ive mentioned to keep an athlete must develop continue. Structure of the day 50 % 1RM this program is designed to an... Two traits prized by all athletes, but his bench training was a renowned powerlifter the! Years old with the Westside conjugate method as the Main Move and must be the first exercise of the and/or. Max lifts to help you make educated decisions ) should equal your 1RM the! Bad training plan certainly is n't for everyone, but for the right person, it good! A bad training plan certainly is n't for everyone, but his bench unreal. You get the most out of your life heavy sets and sets at a 90 % or above 3! Goal for a 6-8 week block for competition heavy sets and specialtybars consistently follow the structure! Understanding of the day with how you can ultimately achieve more specifically, as Westside is a powerlifting athlete train! Programming into your own hands correctly scheduled training days spaced at 36-48 hours.. Racks our team has picked for you to your training goals 1980s was great at everything but... Will provide a Main movement for the day not true.. Accommodating 1... On that day, week after week zatsiorsky, V. M., Kraemer...
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