But technically, the conjugate method is simply a piece of the overall westside system. The classic conjugate template calls for 4 training days per week. Using the conjugate method westside has always used the conjugate method. Click download file button or copy westside barbell book of methods pdf url which shown in textarea when you clicked file title, and paste it into your browsers address bar. Burley hawk the westside method, also known as the conjugate method, is a program that is often times misunderstood in the raw powerlifting realm. The core of westside program is three workout systems. 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. Westside barbell template working with the standard template by jim wendler for. It is this knowledge that has produced numerous national and world champions in different sports, like world record holder 400m dash harry butch reynolds. Louie simmons the westside barbell book of methods.
Do a three week cycle at certain percentages, add or decrease weight depending on bar speed. The conjugate method is a term and methodology made most popular by louie simmons, owner of the westside barbell club and the creator. Conjugate periodization the westside model catalyst fitness. Download westside barbell book of methods pdf files tradownload. Westside barbell conjugate method the ultimate workout program template free download as pdf file.
Conjugate periodization the westside model catalyst. 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. The westside conjugate system is the best of two advanced training systems. The similarities of the westside conjugate system to the one devised by the soviets at the dynamo club are obvious. Mar 04, 2017 i am not talking about a pdf file with a cookie cutter template of what lifts to perform this is something that has never been done before in powerlifting. Nov 24, 2016 i dont know if anyone here follows the westside method for powerlifting. More specifically, as westside is a powerlifting gym the upperlower split can be more suitably defined as a squat and deadliftbench press split. Work up to a max effort attempt in reps on max effort work.
The westside barbell program is the brainchild of powerlifter and strength coach louie simmons. Combining the speed and max effort days, five elements of strength are. Many methods are combined and rotated in the conjugate system. I am not talking about a pdf file with a cookie cutter template of what lifts to perform this is something that has never been done before in powerlifting. Westside barbell conjugate method the ultimate workout. Westside has provided information across the world but those numbers are results from members of those actually training at westside barbell. The westside system adheres to a 4day per week training schedule and uses an upperlower split. Louie simmons when lifters repeatedly use the same simple method of training to raise their. Most write it off as only working for geared lifters, and instead turn to other types of programming that emphasize volume and simplicity in exercise selection. Download the westside barbell book of methods by louie simmons free in pdf format. Crossfits worldclass education and training includes entrylevel courses such as the level 1 certificate course, intermediatelevel courses such as the level 2 certificate course, and agespecific courses such as the crossfit kids certificate course. During that time frame, i won a gold medal at the ipf classic raw world powerlifting championships in suzdal, russia. The wide variety of special exercises will perfect form.
I dont know if anyone here follows the westside method for powerlifting. Simmons original program advocated three rest days and four days of work per week, year round. Step by step explained body recomposition duration. Conjugate training westside method incorporates max effort limit strength, speed training a misnomer, the it actually power training and hypertrophy training. Westside barbell is a private, invitationonly, elite training facility in columbus, ohio that was created by simmons. Jul 07, 2014 today, im going to talk about the basic conjugate training system with you. Coach simmons columns in pl usa have enabled us to learn his system of training as well as allowing me the opportunity through dave to visit his facility in may of 2002. It absolutely is applicable to raw, drug free lifting. And, everyday we do the repetition method for the accessory movements. Few powerlifting programs have generated as much interest as conjugate periodization aka westside. View homework help 294317716westsidebarbellconjugatemethodtheultimateworkoutprogramtemplate. Westsides microcycle shortterm planning runs on a 7day sequence in which they adjust the volume and intensity of training according to the method emphasized each day. Since conjugate periodization was popularized for powerlifting by louie simmons of westside barbell, my first instinct when writing this.
A comprehensive users guide to the westside barbell conjugate. 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 know italics makes me even more serious. 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. Nov 14, 2015 the westside barbell conjugate method. If you believe that the conjugate system was meant to revolve around accommodating resistance bandschains, a weekly micro cycle of max effort, dynamic effort, and the occasional repetition effort methods.
The westside barbell book of methods simmons louie. Nov 28, 2018 westside barbell program spreadsheet is templates for spreadsheet and letters templates. I realized i could only squat, bench, or deadlift so much by doing only those three lifts. Questions on the westside conjugate system im just curious if anyone on here is doing ithas done it and what kind of strength gains did they experience and whats advice that could benefit me going forward. Keep in mind while reading this that i made concurrent changes in diet and pharma, so those will factor in. There are countless ways to write a program that will yield results, but the name of. While the program is certainly effective for a vast population of lifters, its not exactly the easiest to follow correctly for lifters with a limited training history. I used westside principles for about 5 years and got very strong. Like the soviet system, we use a multitude of special exercise during the weekly or monthly plan. With this application, each training cycle will have the same structure of a well programmed conjugate training cycle, while never repeating itself twice in a row. 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. Dec 08, 2011 in my article the westside barbell conjugate method. Jun 08, 2015 should the conjugate system and the conjugate method be used interchangeably and is westside conjugate and russian conjugate comparable.
The only reason westside doesnt work is that people implement it wrong. Westside spreadsheet if this is your first visit, be sure to check out the faq by clicking the link above. A users guide it is important to understand what the westsidebarbell conjugate method actually is. The 6 most blatantly misunderstood components of the westside barbell conjugate system. This comes into play on the max effort day and with the special exercises assistance work. Crossfit certificate courses are open to individuals and trainers at all stages of development. Pdf the westside barbell book of methods by louie simmons. I was extremely fortunate to listen to coach during a 2day seminar, july 2002 with mel siff. The westside barbell book of methods ebook webinar the dynamic method only available for subscribers sign up here.
A users guide it is important to understand what the westside barbell conjugate method actually is. The westside conjugate system by louie simmons crossfit. In this article i will give a brief outline of the methods used at westside and how to. Simmons programming is commonly referred to as the westside method, after westside barbell, which is simmons gym. View homework help 294317716 westside barbell conjugate method theultimateworkoutprogramtemplate.
Westside barbell program spreadsheet is templates for spreadsheet and letters templates. How to download westside barbell book of methods pdf files to my device. Jan 03, 2017 the core of westside program is three workout systems. Mar 15, 2012 westsides microcycle shortterm planning runs on a 7day sequence in which they adjust the volume and intensity of training according to the method emphasized each day. On this day, you will perform an exercise similar to the squat or deadlift, up to a rep max. 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. Through history the old eastern bloc countries have primarily produced the top weightlifters. What is the purpose, when you are changing things so drastically.
Legendary powerlifter louie simmons explains the methods that have brought success and records to westside barbell lifters. When a coach says that he uses a form of conjugate training, that usually means hes incorporating some of the westside techniques. When these pathways are grouped together, conjugate periodization allows individuals to develop maximal strength, speed, and power. The westside barbell book of methods louie simmons on. 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. The westside barbell book of methods by louie simmons. The westside barbell conjugate method is one of the only systems that prioritizes recovery on a weekly basis. So, the conjugate system is a fourday system made up of two max set days and two dynamic days. The maximal effort method is used to create high levels of muscle tension. But thats because dave signs my checks and i have to nod and laugh whenever he says. A users guide, i outlined the basics of westsides methodology and how to set up an appropriate training regimen as you may recall, i stated that an entirely separate article must eventually be devoted to explaining the accessory work and how to train your individual weaknesses.
Westside barbell program spreadsheet spreadsheet collections. Exercises can include various forms of the box squat, rack pull, deficit deadlift, and good morning, performed at a rep max. 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. Do you looking for other post about westside barbell book of methods pdf, westside barbell certification, westside barbell club trainingsplan, westside barbell club.
Westsideconjugate template for olympic lifting christian. Conjugate training is simply a way of saying that you constantly rotate your exercises in and out of the program. Excel westside templates powerlifting forums t nation. I have to ask what good is an excel spreadsheet for a westside style template. The conjugate method is the core principle upon which westside barbell is based. With that in mind, heres the potent westside program, boiled down to its simplest elementsthat is, sans the bands and chains, chalk and knee wrapssimmons has been adding to traditional lifts since 1990 to increase tension at the upper end of the range of motion. Aug 11, 2017 the conjugate method was originally designed by louie simmons, the owner of arguably the strongest gym in the world, westside barbell. It accomplishes this by using a large number of sets for low reps. Now that weve addressed the issue of periodization, there are a few other issues i have with the conjugate method that need to be looked at. As a result of louies experience and knowledge over, 100 training articles have been published and 7 training videos produced. Today, im going to talk about the basic conjugate training system with you. 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. I found out early on that after 3 weeks of doing the same lift i regressed.
Westside barbell is the strongest gym in the world. Jun 18, 2018 how to build muscle and lose fat at the same time. This images was upload at november 28, 2018 upload by viviana k in excel spreadsheet. An introduction to the conjugate gradient method without the. The soviets had coaches, like matveyev, who realized there was a much better method of planning. The programs principles are borrowing from soviet and. The conjugate method by westside barbell beast blog. The westside barbell philosophy challenges popular beliefs about the way we think, how a strength training. Over the many years that louie simmons has been involved in powerlifting he has gained a vast amount of knowledge on how to produce strength. The westside conjugate method is built from the method used by olympic lifters, the conjugate training poster children. If youre looking for a description of why this method works or how it. There has always been controversy over who came up with. Downloads the westside barbell book of methods bo by ibsekevo.
Westsides conjugate method follows the bulgarian system of maxing out on each max effort day. 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. I was always stronger a week or two after a meet or a week or two before the meet but very seldom on meet day. An introduction to the conjugate gradient method without the agonizing pain edition 11 4 jonathan richard shewchuk august 4, 1994 school of computer science carnegie mellon university pittsburgh, pa 152 abstract the conjugate gradient method is the most prominent iterative method for solving sparse systems of linear equations.
Special assistance or not their record and training principles are extraordinary and their programs are designed so that only the best can survive. His training was a combination of regular squats, box squats, old westside style. The programs principles are borrowing from soviet and bulgarian weightlifting training techniques and ingeniously adapted to powerlifting. If file is multipart dont forget to check all parts before downloading. Westside vs the russian conjugate system kabuki strength. In my article the westside barbell conjugate method. Should the conjugate system and the conjugate method be used interchangeably and is westside conjugate and russian conjugate comparable. While recovering from my second lower back injury, for which doctors recommended removing two disks, taking off a bone spur, and fusing my vertebrae, with no guarantees, i decided that i had to take a new approach to lifting or disappear like everyone else who lifted in early 1970s.
The standard template there is a great story from dave about how the standard template originated. I squat wide stance with a higher bar position i bench. As a strength and conditioning coach, i have seen many people try to create such a system in the past and fail, and this is why i am dedicated to showing everyone how to gain a full understanding of. But thats because dave signs my checks and i have to nod and laugh whenever he says anything. This is the best file and format to save and print a copy. Ive heard it 435 different times and it never gets old. Download westside barbell book of methods pdf files.
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