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. There are countless ways to write a program that will yield results, but the name of. Jun 22, 2011 legendary powerlifter louie simmons explains the methods that have brought success and records to westside barbell lifters. I spent 12 years training with the wrong methods, one being the western periodization that is a dead end street. 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. Louie simmons gym, westside barbell in columbus, ohio, is regarded as the most hardcore gym on earth. The westside barbell book of methods by louie simmons 1. Duties, and taxes includes canada westside barbell is not responsible for any customs and taxes applied to your order.
Westside for skinny bastards a modified lifting program for. He is one of the few people if not the only one to bridge the worlds of powerlifting, olympic weightlifting, and athletic strength and conditioning. 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. Dec 05, 2014 a lot of good information explaining the conjugate method but my god this book needed to be edited. The soviets had coaches, like matveyev, who realized there was a much better method of planning. Mar 15, 2012 the conjugate sequence system is a form of periodization used for the development of numerous athletic qualities at once. Conjugate method template has a variety pictures that united to find out the most recent pictures of conjugate method template here, and as a consequence you can acquire the pictures through our best conjugate method template collection. If you ever watched a video of louie simmons speak, this book is no different. The program is 4 days per week and uses relatively heavy weight two of those days and very light weight for the other two, where speed work is involved.
Simmons has been a strength consultant for several nfl teams and is the inventor of the reverse hyperextension machine. The perfect training system to get brutally strong. 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. Reflections on westside juggernaut training systems. The westside method incorporates 4 workouts per week, training.
Westside for skinny bastards program templates ws4sb. Science has proven that training at a 90% or above for 3 weeks will cause physical and mental fatigue. All fees imposed during or after shipping are the responsibility of the customer tariffs, taxes, etc. In westside, athletes are required to perform two max effort me days per week. Whatever method is employed, there must be some maintenance hypertrophy work included throughout and calories must remain high. Shane sweatt the westside barbell conjugate method a users guide. The westside barbell book of methods ebook webinar the dynamic method only available for subscribers sign up here. Westside barbell template pdf lovely conjugate method template 28 images conjugate method template free template download, categories. Mike stone as a form of fatiguemanagement that contains periods that repeat. Save the westside barbell conjugate method a users guide syatt fitness for later. Oct 11, 2012 the westside barbell conjugate method. This should give you a solid base, just remember to always stick with the special exercises.
He competed in a worldclass level in olympic weightlifting. Westside barbell template working with the standard template by jim wendler for. Westside barbell conjugate method the ultimate workout program template free download as pdf file. There has always been controversy over who came up with wave. If you repeatedly use the same core exercise, you will regress, if training above 90% of a 1rep max. 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. Maximum effort and dynamic effort workloads on the main lifts are alternated within 72 hours of each other. But thats because dave signs my checks and i have to nod and laugh. The westside barbell book of methods pdf ruchishen. This will require you to do a little reading and interpretation to follow it. Jun 08, 2015 article originally posted on the author is brandon senn who is a trainer and member of our coaching team at my gym elite performance center. Westside barbell is an invitation only training facilityliving laboratory pushing the boundaries of athletic performance under the guidance of louie simmons. For several decades, westside barbell has been the strongest gym in the world. Ive also found that, like any other system, you must manipulate it to suit your specific needs.
The conjugate system is a proven way to boost your strength. Westside for skinny bastards a modified lifting westside barbell book of methods pdf download. Lifting a submaximal weight at the fastest speed possible. Maligned by many and achieving cultlike status by others, the conjugate method was set up by the great louie simmons and his gym westside barbell is known as the worlds strongest gym. Foreward the conjugate system is new hot word when it comes to training systems right now. Basically, unless you are actually training at westside, you are not training westside. Deep water is a 4 day or 5 day if you do the recommended active recovery strength program designed by jon andersen. The westside barbell book of methods louie simmons on. A lot of good information explaining the conjugate method but my god this book needed to be edited. Burley hawk the westside method, also known as the conjugate method, is a. Finally, we could opt to go with the conjugate method for the last one to two months.
A comprehensive users guide to the westside barbell conjugate method for. The method and the madness many of my programs are based on the principles popularized by louie simmons and the westside barbell club. Travis mash has spent decades studying the barbell. Westside uses very low volume on the primary lifts. Before i begin its important for me to clarify what i aim to accomplish through writing this article. Ive heard it 435 different times and it never gets old. Louie simmons the westside barbell book of methods. My aim is to compete raw with wraps and i am interested in this method because i can follow it for a long time. This is good for testing your max and accustomizing your body to heavy work to. I highly recommend for more information on conjugate training and westside barbell to visit their website. Aug 11, 2017 the conjugate method was originally designed by louie simmons, the owner of arguably the strongest gym in the world, westside barbell. Download the westside barbell book of methods by louie simmons. The conjugate method by westside barbell beast blog. They had 70 highly qualified lifters from whom to gather input.
Conjugate westside inspired weightlifting mash elite. They have set more world records than any other gym, and have helped more. The design of this app is top notch with smooth, flowing animations, clean colors, and a very easytouse editing interface. Contents hide 1 westside for skinny bastards program overview. Download the westside barbell conjugate method a users guide syatt fitness. In the article joe outlines a weekly training program based on the famous and very successful westside barbell clubs version of conjugate training. To this day, the westside barbell book of methods is one of the most interesting works ive ever read on powerlifting. Westside barbell program spreadsheet spreadsheet collections. For benching, use 4050% of a 1rm with a method of accommodating resistance, i. Its a system were you constantly rotate exercises, first coined conjugate system in 1972. Its no mystery that louie simmons has produced some of the strongest powerlifters in the world and anyone that has been in the trenches for a decent amount of time has more than likely heard of westside barbell many think that louie simmons conjugate method is only for powerlifters and will have little carryover for trainees that.
How to use westside training to increase your vertical jump one of my favourite training articles is joe defrancos westside for skinny bastards. Download the westside barbell book of methods by louie simmons free in pdf format. 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. Conjugate method used with max effort method, switches up the lift used during max effort every 12 weeks to prevent cns fatigue. It runs for 6 weeks and is infamous for its 100 reps in as few sets as possible workouts for squat, deadlift, and push press. I use a 3 week wave system which leads into circa max and delayed transformation. The westside barbell book of methods also lets you save 10 groupings of dice on different screens that you can swipe through. 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. I would have liked it much more if louie would have taken the time to rewrite this information to that it flowed as a cohesive unit. Conjugate training is a method that brings together all aspects of training at the same time. The 6 most blatantly misunderstood components of the westside barbell conjugate system. 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. Order your copy or copies of the book of methods by using the order form on the right. For squatting, use 5060% with a method of accommodating resistance.
Using the conjugate system, we try an alltime max each week on a special core exercise. Download westside barbell squat deadlift bench and seminar rapidshare torrent download from 7 gb, westside barbell squat deadlift bench and seminar from 397 mb free from tradownload. The conjugate system was first used at the dynamo club in the former soviet union. The conjugate periodization discussed in this article is unlike the conjugate method that is implemented at westside barbell. Westside barbell club involved in strength training for over 27 years, he is also a strength coach for numerous american football teams. 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. Jan 03, 2017 simmons calls his method of training the conjugate sequence system, such that it is not a single workout program but a combination of three workout systems that rotate. Rev barbell club powerlifting using the conjugate method. Here you can find westside barbell squat and deadlift manual shared files. A guide to accessory work i outlined how to program and structure your individual training routine based on westsides conjugate method. Nov 24, 2016 i dont know if anyone here follows the westside method for powerlifting. Download westside barbell book of methods pdf files. Download westside barbell squat and deadlift manual files.
Through my extensive research and experience, ive found that this system produces the best results. In this article i will give a brief outline of the methods used at westside and how to. Best westside barbell book of methods documents scribd. I squat wide stance with a higher bar position i bench. Downloads the westside barbell book of methods bo by. Sign up for our email and be the first who know our special offers. The way i program westside for my raw training is pretty similar to the. Education home training resources books downloadable seminars.
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. Louie simmons new ebook special strength development for. Nov 01, 2011 louie speaking to crossfit on the conjugate system part 1 increase your bench press now. On max effort days, youre building up to a max using singles, on a variation of the primary lift. This images was upload at november 28, 2018 upload by viviana k in excel spreadsheet. 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. Since louie started publishing his articles on his methodologies in power lifting usa back in the 1990s, the methods grew wildly in popularity. I find that i always feel very fresh when i take the box away and free. The most fun thing about the conjugate method is the experimental aspect of it all.
Description download the westside barbell book of methods by louie simmons free in pdf format. The conjugate method comes from the world famous westside barbell gym in columbus, oh and its owner, the legendary louie simmons. Training consists of maximum effort work, dynamic work, and repetition work. Conjugate periodization the westside model catalyst. The westside barbell method, also known as the conjugate method, was developed by louie simmons. The similarities of the westside conjugate system to the one devised by the soviets at the dynamo club are obvious. With the westside conjugate method we switch a core barbell exercise each week to avoid accommodation. Training at or above 90 percent of your one rep max rm. Westside barbell system presentation weight training. Get interesting article about 14 fresh westside barbell template pdf that may help you. Pdf the westside barbell book of methods by louie simmons. 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. Free strength program how i set up the conjugate method.
Westside barbell conjugate method hobbies free 30day trial. We use the most intelligent and proven training system in the world the conjugate method, from the mecca of strength, westside barbell. Louie simmons has been without a doubt one of the most iconic and at times controversial figures in the strength world. His exclusive gym, westside barbell in columbus, oh, has more than 100 world records to its name. Conjugate method template pictures in here are posted and uploaded by adina porter for your conjugate method template images collection. Louie simmons downloadable seminars westside barbell. This book is a collection of training methods i have obtained through the past 30 years. Wave the weight from 45 to 55% of your 1rm free squat over 3 weeks, then start. The conjugate method focuses on developing all aspects of strength at once instead of one type at a time. I myself find it difficult to explain just how jumbled up his writing in this book is.
This is a modified version of the westside barbell routine, that is more beginner friendly and allows for progress without the use of chains or bands. Legendary powerlifter louie simmons explains the methods that have brought. Westside downloadable seminars conjugate method westside downloadable seminars conjugate method. But thats because dave signs my checks and i have to nod and laugh whenever he says. The programme was first ran at the dynmo weightlifting club in the soviet union now russia. Lifting a submaximal weight to failure or near failure. Another option would be to alternate back and forth with three week blocks of each method, i. The wide variety of special exercises will perfect form.
A users guide and the westside barbell conjugate method. Simmons is a prolific writer and has written numerous articles, available free. The westside system the system is the conjugate method, which is different from traditional western periodization. Like westside, ws4sb is a templated approach to lifting not a strict cookie cutter program based strictly on percentages of 1rm. The conjugate method our powerlifting program is for those seeking purely and solely, strength. As a world renowned lifter himself, he squatted 920lbs after reaching his half century, which we can all agree isnt anyones physical peak. Westside barbell program spreadsheet buzz mclaughlin. I have worked with brandon for a number of years and you may find him featured in some of my coaching videos as well.
Crossfit certificate courses are open to individuals and trainers at all stages of development. When using the css, various methods are combined to produce the greatest. Westside vs the russian conjugate system kabuki strength. 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 standard template there is a great story from dave about how the standard template originated. In november of 2018, still around a skinnyfat 180 lbs, i said screw it and started picking up a barbell. 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. Westside barbell is the strongest gym in the world. For this reason it could be considered a periodization model, which is defined by sports scientist dr. Westside barbell template pdf lovely conjugate method.
The legendary conjugate method for strength development. Conjugate periodization the westside model catalyst fitness. Eknights modified westside barbell strength workout. The westside conjugate system by louie simmons crossfit journal. This article represents a description of the westside barbell techniques at the time of this writing. The squat and deadlift manual, features 173 pages of the most effective training methods based on science and proven by results. Westside barbell program spreadsheet is templates for spreadsheet and letters templates. Westsideconjugate template for olympic lifting christian. A guide to variation by jordan syatt october 11, 2012 in my articles the westside barbell conjugate method. The westside barbell system continues to evolve under the guidance of coach simmons.
A users guide a brief disclaimer before i begin its important for me to clarify what i aim to accomplish through writing this article. The westside barbell book of methods book download. Over 70 pages on the most effective training methods and how to execute them. Westside barbell, the gym, has produced more multiply world record holders than any other single gym in the history of powerlifting. Westside for skinny bastards a modified lifting program. If not, there is a ton of information on the conjugate system on. The best resource is his book of methods which you can. Download louie simmons the westside barbell book of methods. A complex method of rotating special exercises that are close in nature which build up the weaker muscle group.
Phase 3 of the beginner powerlifting workout have you been thinking about competing in a powerlifting competition. Simmons programming is commonly referred to as the westside method, after westside barbell, which is simmons gym. Upper body and bench press related exercises in one day. Whereas conjugate training for strongman anchors qualities such as speed, strength, endurance, and hypertrophy in conjunction with one another, hence the name. Lots of prehab work with 100200 reps of banded work every day, lots of reverse hypers, lots of dumbbell work, lots of silly looking movements. Burley hawk the westside method, also known as the conjugate method, is a program that is often times misunderstood in the raw powerlifting realm.
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