Jan 01, 2000 i use a 3 week wave system that leads to circa max and delayed transformation. Ive always had fun using the conjugate system as well as experienced continuous progress from multiple perspectives. Westside barbell is one of the most known gyms in the world, it was founded by the legend louis simmons, the father of the westsidebarbell conjugate systems, a training system derived from the studies of the soviets sport scientists. Improving strength with the westside conjugate system. I spent 12 years training with the wrong methods, one being the western periodization. Jun 07, 2016 episode 12 the origin of the conjugate system in this episode louie talks in depth about the true conjugate system of training and where it came from. An nfl player, on the other hand, has from january until august to train.
Nov 25, 2015 im sure most of you are familiar with westside barbell and the conjugate system and if you read my last article on the conjugate system for the competitive crossfitter before reading this one you got a small amount of background information on the basis of this system. It is a system that has been used with worldclass success for athletes ranging from nfl players to marathon runners. The reasons why the conjugate system is so successful is pretty straightforward a lot of variance, emphasis on speed training, not just heavy lifting, appropriate accessory work to bring up lagging muscles and recovery through lots of gpp work. Ct or anyone who can help ive been using the westside conjugate method and have made great jumps in my strength with the compound lifts bench squat etc now im looking to do the same with my olympic lift pbs how could i apply the methods to olympic lifting which i heard was what the westside system originally came from if i was to concentrate on olympic lifts how could i organize the. Get a better understanding of the main exercise variations and the difference between max effort and dynamic effort days by checking out our 90day main exercise weight lifting program below its a lot of information, so weve created an easytouse.
Sign up for one, learn the rules, make sure you have all the needed equipment, practice the lifts a little bit, then go get a total on the books. Equipment needed bands somewhat empty space your imagination day one. But thats because dave signs my checks and i have to nod and laugh whenever he says. And for anybody that doesnt know, the westside program is not a magical pill that came out a few years ago, it is just another type of periodization.
Does anyone have any past experiences or opinions on the westside barbell template. Louie simmons explains the finer points of the training principles he employs at the legendary westside barbell in columbus, ohio. Tomorrow, i have no idea what ill be doing in the gym, louie simmons says during this special lecture. I stopped because it was just too mentally exhausting. Until you do a meet, your max lifts are 0lbs, 0lbs, and 0lbs for a whopping 0lb total. The westside conjugate system is the best of two advanced training systems. Conjugate periodization the westside model catalyst. It has enabled westside lifters to break 100 plus world records and has helped countless more. The conjugate system is a proven way to boost your strength.
When new books are released, well charge your default payment method for the lowest price available during the preorder period. As some of you may be aware, westside waves the total volume and intensity of each workout based on the recommendations outlined in prilepins chart. The westside barbell conjugate method is one of the only systems that prioritizes recovery on a weekly basis. Westside for skinny bastards a modified lifting program for. Dec 08, 2011 first and foremost, it is essential for trainees to understand the westside barbell conjugate method is a system of varying volumes and intensities.
We have taken the westside barbell conjugate system and have incorporated it into crossfit programming, with incredible results. Ct or anyone who can help ive been using the westside conjugate method and have made great jumps in my strength with the compound lifts bench squat etc now im looking to do the same with my olympic lift pbs how could i apply the methods to olympic lifting which i heard was what the westside system originally came from if i was to concentrate on olympic lifts how could i organize the max. Part i one of the great joys i have is being able to speak and learn from top coaches and training minds such as louie simmons and pavel tsatsouline. Conjugate periodization the westside model catalyst fitness. Westside vs the russian conjugate system kabuki strength. Shane and i have spent the past 4 years teaching the crossfit powerlifting trainer course, and 14 months ago we opened crossfit conjugate where we have spent this time practicing what weve preached. Powerlifting training guide in 1972, the dynamo club had 70 highly qualified weightlifters do an experiment by rotating 2545 special exercises, including the classical lifts. I was using several pin levels, different box heights, and many forms of benching such as board pressing and floor pressing in the early 1970s.
The westside barbell method, also known as the conjugate method, was developed by louie simmons. The westside barbell conjugate method is perhaps the single best system designed to help trainees achieve their ultimate strength potential. I use a 3 week wave system that leads to circa max and delayed transformation. Nov 11, 2015 squats, deadlifts, and good morning lifts are recommended once a week for your max effort lift. During the beginning of the offseason, theres absolutely no need to jump straight into heavy max effort type training. To this day, the westside barbell book of methods is one of the most interesting works ive ever read on powerlifting albeit also one of the more. The complete how to system on using conjugate for raw powerlifting raw conjugate series volume 1 by jacob rothenberg may 27, 2017. But thats because dave signs my checks and i have to nod and laugh.
If you want to apply it to your vertical jump training then you should consider the points in this article and how they might apply to you. Buy westside barbell book of methods by louie simmons 2008 paperback by simmons, louie isbn. You start picking apart your movements to the extreme, trying to find ways to band the barbell. Dec 02, 2010 tomorrow, i have no idea what ill be doing in the gym, louie simmons says during this special lecture.
Jun 08, 2015 the original conjugate system referred to then as the coupled sequence system, css was originally developed under the dynamo umbrella of the soviet union in the late 60searly 70s. I think a large chunk of westside s success is attitude. Find out why westside barbell has become what it is today in a way that only louie can tell. I found out early on that after 3 weeks of doing the same lift i regressed. This book is a collection of training methods i have obtained through the past 30 years.
The conjugate method by westside barbell beast blog. Im sure most of you are familiar with westside barbell and the conjugate system and if you read my last article on the conjugate system for the competitive crossfitter before reading this one you got a small amount of background information on the basis of this system. I think a large chunk of westsides success is attitude. Its a 4 day a week program with 2 days being max effort days upperlower body and 2 days being dynamic effort or speed days also upper and lower body. As a quick summary, the conjugate system is centered around two heavy days or lower and upper max effort as well as. Louis simmons born 12 october 1947 is a former american powerlifter and current strength coach. After the experiments were done, one lifter was satisfied and the rest wanted more. Jan 03, 2017 the westside barbell program should be looked at more as a set of training principles than a single workout program, a perspective that allows for considerable flexibility in program design. Westside barbell is a private, invitationonly, elite training facility in columbus, ohio that was created by. It wasnt due to steroid use, it was do to a better training system. This bundle includes three books, plus a bonus section for frequently asked questions about using the westside system for raw lifting.
Ive heard it 435 different times and it never gets old. May 18, 2015 westside barbell is one of the most known gyms in the world, it was founded by the legend louis simmons, the father of the westsidebarbell conjugate systems, a training system derived from the studies of the soviets sport scientists. First and foremost, it is essential for trainees to understand the westside barbell conjugate method is a system of varying volumes and intensities. Westside barbell template working with the standard template by jim wendler for. More specifically, as westside is a powerlifting gym the upperlower split can be more suitably defined as a squat and deadliftbench press split. The past training years resulted in louies first book, the book of methods. Mar 31, 2020 all the way up to the current location of westside barbell. As we head into 2016, i am personally into the 3rd year of programming for the gyms. Everyday low prices and free delivery on eligible orders. Westside barbell podcast episode 12 the origin of the.
To this day, the westside barbell book of methods is one of the most interesting works ive ever read on powerlifting. Through using the dynamic effort and repetition methods lifters can improve speed, power, and hypertrophy while simultaneously recovering from the demands of the maximal effort training sessions performed earlier in the week. Wide stance air squat w 2 second pause in the bottom. Classic books and help support our free internet library of downloadable ebooks. Verkhoshansky and others call for a yearly or multiyear plan, they were concentrating on the training for an olympic competition, which occurs every four years. Proponents of a conjugate model argue that it produces athletes who are always ready to compete. Foreward the conjugate system is new hot word when it comes to training systems right now. Periodization refers to the longterm planning of training to create an optimal peak performance. Before i begin its important for me to clarify what i aim to accomplish through writing this article. We will preorder your items within 24 hours of when they become available. This is the conjugate system, a system of unidirectional. Here you can find the collection of training methods which were obtained in 30 years.
Order your copy or copies of the book of methods by using the order form on the right. As a quick summary, the conjugate system is centered around two. I realized i could only squat, bench, or deadlift so much by doing only those three lifts. Over 70 pages on the most effective training methods and how to execute them. With seven months to go before camp, using the conjugate method would be a huge mistake for this athlete. At what point should a lifter begin using this system. Phase 3 of the beginner powerlifting workout have you been thinking about competing in a powerlifting competition. Their athletes are very strong, and as louie simmons likes to say, also explosive.
When lifters repeatedly use the same simple method of training to raise their strength level, they will eventually stall. His exclusive gym, westside barbell in columbus, oh, has more than 100 world records to its name. Louis has developed and popularized a system of training named after the westside barbell gym, sometimes referred to as the conjugate method. Conjugate programming modified one of the greatest accomplishments ive put under my belt is learning to program for athletes, and do it effectively. Ive also found that, like any other system, you must manipulate it to suit your specific needs. The standard template there is a great story from dave about how the standard template originated. Simmons has been a strength consultant for several nfl teams and is the inventor of the reverse hyperextension machine. He is noted for developing the westside conjugate method of training and applying it to powerlifting and other sports, as well as inventing several pieces of strength training equipment.
Its a place where you must give 100 percent every day or risk the wrath of simmons, a man who, at 65, still hits 10 workouts a week using poundages that would terrify the typical gym guy. The system was introduced at westside barbell, in columbus, ohio, home to the strongest powerlifters in the world. Using either a deadlift or a squat in a manageable variation for a 1to3 repetition maximum, or a good morning variation as a first exercise of the day. I used this system for around a month mttf setup to break through some plateaus i had after dropping 10lbs. Episode 12 the origin of the conjugate system in this episode louie talks in depth about the true conjugate system of training and where it came from. 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. Westsideconjugate template for olympic lifting christian. In this strength manual, louie simmons lays out how the former soviet unions system for raising the gpp of their perspective athletes ages 710 can be used with the. From a macro view the css is a systematic development tool used to organize multiyear training.
The squat and deadlift manual, features 173 pages of the most effective training methods based on science and proven by results. Going from a relaxed condition to overcoming a stable load wit h light and medium loads of 50% to 80% will develop a rapid rate of force development. Simmons is a prolific writer and has written numerous articles. In writing this article i solely aim to provide a reliable source of information which outlines how to use the westsidebarbell conjugate method this article will not be devoted to explaining the science or methodology behind conjugate method periodization. The soviet system i started 30 years ago prolonged my career to the point where i made top 10 this book is a collection of training methods i have obtained through the past 30 years. Conjugate programming for a crossfit gym crossfit main line. The westside barbell program should be looked at more as a set of training principles than a single workout program, a perspective that allows for considerable flexibility in program design. Main lift variations are essential components of any successful strength training program, but it can all seem pretty complicated at first. The conjugate system for a crossfit gym twobrain business.
The two most common types of periodization in western culture are linear periodization and conjugate periodization. Many colleges and professional teams use this system and see great results. The soviet system i started 30 years ago prolonged my career to the point where i made top 10 lifts at 54 years old. The westside system adheres to a 4day per week training schedule and uses an upperlower split.
Aug 11, 2017 the conjugate method was originally designed by louie simmons, the owner of arguably the strongest gym in the world, westside barbell. Many have the theory that to squat, bench, or deadlift more, you simply have to do. With the bar suspended by chains or by using power rack pins, simply crawl under the bar and raise it concentrically. A barbell movement is perfect for a secondary exercise, though dumbbell work is fine too. Previously, i farmed out the programming and took control back a few years ago. Its important to understand the westside system is, first and foremost, designed to develop strength. The westside system of conjugate training obviously works very well for them. Recommended the westside barbell book of methods by louie simmons. Westside barbell, the gym, has produced more multiply world record holders than any other single gym in the history of powerlifting. In this article i will give a brief outline of the methods used at westside and how to.
Sep 26, 2011 as a result, i figured id do my best to outline a simple and straightforward guide designed specifically to instruct the masses on how to properly use the westsidebarbell conjugate method. Imho, i dont recommend the conjugate system beause its too mentally exhausting. Developed by louie simmons, westsides conjugate method incorporates the maximal effort method, dynamic effort method, and repetition method within a. Training brief bodyweight training based on efficiency and necessity to keep your central nervous system stimulated while providing force to joints to keep them healthy. Nov 28, 2006 the evolution of westside barbell training. Like the scholar who must utilize many sources of information to achieve a higher level of knowledge, the lifter must incorporate new and more difficult exercises to raise their standards. Louie simmons gym, westside barbell in columbus, ohio, is regarded as the most hardcore gym on earth. But make no mistake, the westside conjugate system is not a system designed solely for powerlifters. The conjugate system for a crossfit gym box programming. The reasons why the conjugate system is so successful is pretty straightforward a lot of variance, emphasis on speed training, not just heavy lifting, appropriate accessory work to bring up lagging muscles and recovery. Through my extensive research and experience, ive found that this system produces the best results. Simmons is a prolific writer and has written numerous articles, available free online, about the details of his system.
Were all well aware that the westside barbell club is the home to some of the strongest, most gifted powerlifters in the world. Conjugate training had one working on max strength, speed, weak points and mass at the same time, by separating the workouts and focusing on just one specific goal at a time using special exercises. Box squat day became dynamic effort day still using the box focusing on moving the weights as fast as possible and lowering the work weights so. The original conjugate system referred to then as the coupled sequence system, css was originally developed under the dynamo umbrella of the soviet union in the late 60searly 70s. It sounded vague, but vince was using the conjugate system, although it was unnamed. The conjugate system is one of the cornerstones of westside barbell training, and simmons has used it to produce a host of top. His training was a combination of regular squats, box squats, old westside style meaning culver city, calif.
864 595 48 1411 709 1088 451 34 1035 1459 878 444 363 28 225 791 658 572 434 1348 1317 895 190 795 1544 939 1221 13 1136 962 996 387 715 930 1168 796 886 327