Using the conjugate method for raw powerlifting kindle edition. Here you can find the collection of training methods which were obtained in 30 years. When an athlete performs a sprint they are performing a max effort sprint. 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. Westside for raw lifters by musclebear december 12, 2016 if youve been involved with powerlifting within the last few years, youve most likely heard of the westside barbell method developed by louie simmons. Foreward the conjugate system is new hot word when it comes to training systems right now. Louie simmons has made professional athletes stronger, faster and more powerful but at the end of the day, his method is aimed at.
Westside barbell program spreadsheet is templates for spreadsheet and letters templates. Science has proven that training at 90 percent or above for 3 weeks will cause physical and mental fatigue. 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. Louis simmons born 12 october 1947 is a former american powerlifter and current strength coach. This is an ebook this book is a collection of training methods i have obtained through the past 30. A comparison of the 3 most popular powerlifting workouts. The conjugate method by westside barbell beast blog. The conjugate system is one of the cornerstones of westside barbell training, and simmons has used it to produce a host of top. My lab is the weight room and my lab rats are my athletes. Inside you will find over 236 pages full of training advice. Before i begin its important for me to clarify what i aim to accomplish through writing this article. The westside barbell method, also known as the conjugate method, was developed by louie simmons. By all accounts, its the worlds most hardcore powerlifting gym.
In this short video aj roberts breaks down the basic conjugate method template. Conjugate football guidelines for team programming. 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. This images was upload at november 28, 2018 upload by viviana k in excel spreadsheet. I tell you their pros and cons based on my experience with the sport of weightlifting. The conjugate method many have asked how westside developed the conjugate system and why. With the westside conjugate method, we switch a core barbell exercise each week to avoid accommodation.
In 2008, they finally published the westside barbell book of methods which is the complete guide over 236 pages long to westside style training. Since louie started publishing his articles on his methodologies in power lifting usa back in the 1990s, the methods grew wildly in popularity. But thats because dave signs my checks and i have to nod and laugh. Well researched, however for all the science louie boasts their. Conjugate method used with max effort method, switches up the lift used during max effort every 12 weeks to prevent cns fatigue. In westside, athletes are required to perform two max effort me days per week. Westside barbell template working with the standard template by jim wendler for. Westside is very complex, but ill give you a rough idea of the basics. Be the first to ask a question about westside barbell book of methods. Also known as the westside method because it was devised by louie simmons of. That being said within the first few pages the author makes several other statements that prove that he does not understand the system at all.
Hes talking about the conjugate system, which has athletes constantly changing the exercises they do to prevent accommodation and overtraining. Simmons programming is commonly referred to as the westside method, after westside barbell, which is simmons gym. Started researching more and practicing the conjugate method. A guide to accessory work i outlined how to program and structure your individual training routine based on westsides conjugate method now, after nearly 1 year of publication and each article receiving over 100,000 views, im back with a new resource. A lot of good information explaining the conjugate method but my god this book needed to be edited. You can get significantly bigger, stronger, and faster in only twelve weeks.
I started training full time in powerlifting in late 1969 after returning from the army. From the squat, bench, and deadlift, to track athletes and youth. How to use westside training to increase your vertical jump one of my favourite training articles is joe defrancos westside for skinny bastards. In this video, we discuss some of the different ways that we use the principles of westside barbell to train athletes. This book can be best described as the sometimes incoherent ramblings of a mad scientist. Conjugate training varies exercise, weight, speed, and volume of exercises, thus avoiding adaptations of the body. I read through every book i could, watched every dvd, passed the special strengths certification test. It was during an interview with dan harrison, that he mentioned the importance to him of the louie simmons westside method of training.
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. Although i made some modifications to work around my work and home schedule. After purchasing the westside book of barbell methods, i realised exactly what he meant, it is the most informative book i have read for 20 years. Fast forward to 1983, louie simmons, founder of westside barbell coupled the russian conjugate and bulgarian systems. If you ever watched a video of louie simmons speak, this book is no different. We have used these principles with athletes in middle school through college. Westside has provided information across world but those numbers are results from members of a small private club. Louie is a strength consultant for the clevland brown, green bay packers, new england patriots, seattle seahawks, and numerous college football teams and athletes from around the world. Find out why westside barbell has become what it is today in a way that only louie can tell. That june, i went out to intern at westside barbell. Louie himself has worked with several professional athletes of many different sports using the conjugate system. The 3week wave system, circa max, delayed transformation, accommodating resistance and. To this day, the westside barbell book of methods is one of the most interesting. I incurred some great results with the bfs method, as there were many parallels between the bfs method and the conjugate method, but these results paled in comparison to what i would later experience.
In my articles the westside barbell conjugate method. They were very impressed with his power act, particularly the westside hole spacing, which is the athletes at westside used to fight through sticking points in their lives. The raw westside bundle audiobook by jacob rothenberg. All of the westside athletes train for geared competition, and will regularly toss on bench shirts and squat. The conjugate system is great at allowing the coach and athlete to. Also known as the westside method because it was devised by louie simmons of westside barbell gym in columbus, ohio, the conjugate training system has its roots in powerlifting.
Westside barbell methods louie simmons the ultimate. Conjugate periodization the westside model catalyst. See more at the conjugate method is used by top athletes. A users guide and the westside barbell conjugate method. In the book i breakdown each and every one of the westside methods. Do either the squat or the deadlift for three weeks, then switch exercises. Westside barbell program spreadsheet spreadsheet collections.
Amazingly it can also apply to general sport strength by applying his conjugate method to training. Westside barbell is a private, invitationonly, elite training facility in columbus, ohio that was created by. Do you looking for other post about westside barbell book of methods pdf, westside barbell certification, westside barbell club trainingsplan, westside barbell club workout, westside barbell conjugate method template. If you have a serious interest in strength training, you no doubt know of louie simmons and westside barbell the home gym of some of the strongest men in the world. Simmons is a prolific writer and has written numerous articles. The past training years resulted in louies first book, the book of methods. Finally, louie put has all his knowledge into one book called the westside barbell book of methods. I immersed myself in the westside conjugate method as fully as i could. Westside barbell book of methods by louie simmons goodreads. I have seen a lot of progress added in the weight room. In 1972, the most successful weightlifting club in history, russian dynamo club, experimented by rotating 2545 special exercises, to avoid accommodation, with great success. Conjugate method works listen to this pod cast for the first time about 6 months ago.
This book is a collection of training methods i have obtained through the past 30 years. This comprehensive book and band bundle covers all the bases. Tomorrow, i have no idea what ill be doing in the gym, louie simmons says during this special lecture. Simmons has been a strength consultant for several nfl teams and is the inventor of the reverse hyperextension machine.
Have gained more in the last six months then any time in my training. How the westside barbell conjugate system fits in your life. Order your copy or copies of the book of methods by using the order form on the right. Ive heard it 435 different times and it never gets old. The only 5 strength training programs youll ever need. The conjugate method also improves special physical preparedness spp e. Many of these lab rats are doing the program youre about to read. 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 westside barbell book of methods simmons louie. The results you can achieve in three months of training with the conjugate method are outstanding. The standard template there is a great story from dave about how the standard template originated. In this article i will give a brief outline of the methods used at westside and how to.
Reflections on westside juggernaut training systems. I was introduced to the conjugate method when i was 20 years of age after coming off 12weeks of a bfs bigger faster stronger program. Westside barbell the official fan page posts facebook. In the article joe outlines a weekly training program based on the famous and very successful westside barbell clubs version of conjugate training. Phil and katie met louie simmons back in 2009 during a visit to westside barbell to discuss training methods and equipment. A comprehensive users guide to the westside barbell conjugate method for powerlifting, by worldrecord holder and coach jordan syatt. Spanning its development over the past 40 years and best popularized as the westside method in powerlifting, the conjugate system has continued to evolve, and is now used by athletes competing in raw powerlifting meets to reach unbelievable levels of strength in record time. This is the most effective method to gain strength continuously throughout the year with no ridiculous off season.
Westside barbell the official fan page 457 industry dr, columbus, ohio 43204 rated 4. His exclusive gym, westside barbell in columbus, oh, has more than 100 world records to its name. Westside for skinny bastards a modified lifting program. I spent 12 years training with the wrong methods, one being the western periodization. Westside for skinny bastards a modified lifting program for hardgainers by joe defranco this article originally appeared on. Westside barbell, the gym, has produced more multiply world record holders than any other single gym in the history of powerlifting. Training with the conjugate method is a fast track to those goals. 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. Simmons has also trained athletes in other sports, including many nfl players. 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. The conjugate method, popularized by louie simmons of westside barbell, is a system of training that emphasizes variation in order to avoid the law of accommodation more on that in a moment. Dynamic method accelerating 5060pct of a max as quickly as possible to achieve a greater amount of force fma max effort method using 90pct or more of a max. 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. Rogue fitness rogue and westside barbell joint venture.
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