On this day, you will perform an exercise similar to the squat or deadlift, up to a rep max. But thats because dave signs my checks and i have to nod and laugh. This app is perfect for beginner to advanced athletes looking to perform the classic 16 week conjugate method program with 4 training days per week. In november of 2018, still around a skinnyfat 180 lbs, i said screw it and started picking up a barbell. Westside barbell book of methods powerlifting forums t. 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. If that describes you, then a form of western or alternating periodization is probably a better choice than the conjugate method. The westside barbell book of methods also lets you save 10 groupings of dice on different screens that you can swipe through. Since conjugate periodization was popularized for powerlifting by louie simmons of westside barbell, my first instinct when. The complex movements, 10 reps of each, in their exact order were the following. Foreward the conjugate system is new hot word when it comes to training systems right now.
Louies gym westside barbell has become what many people identify as the conjugate system. Westside barbell made simple mark bell helps translate the westside method for the power project army. Sep 15, 2012 westside barbell made simple mark bell helps translate the westside method for the power project army. Here you can find westside barbell book of methods pdf shared files. At crossfit conjugate, we have formed a marriage between the westside conjugate system and crossfit, to develop the most effective system to produce the strongest, fittest athletes in the world. Westside barbell conjugate method the ultimate workout. 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. Depending on your experience, conjugate training is a good thing for a raw lifter provided the main movement doesnt steer very far from the competition movement. Periodization refers to the longterm planning of training to create an optimal peak performance. My aim is to compete raw with wraps and i am interested in this method because i can follow it for a long time.
Conjugate crossfit by chris mason crossfit journal. Louie simmons gym, westside barbell in columbus, ohio, is regarded as the most hardcore gym on earth. Westside barbell book of methods simmons, louie on. Along with being one of the most accomplished power lifters of all time, westside barbell founder louie simmons is perhaps even better known for his vast knowledge and innovative, scientific approach to strength training. Westside barbell conjugate method the ultimate workout program template free download as pdf file. Eknights modified westside barbell strength workout eric knights modified westside barbell workout is beginner friendly and allows for progress without chains and bands. Click the image to enlarge or download the pdf version and here is the text version, including main lift variation examples keep it simple.
Simmons is a prolific writer and has written numerous articles, available free. Westside for skinny bastards a modified lifting program for. 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. It is this knowledge that has produced numerous national and world champions in different sports, like world record holder. Recommended the westside barbell book of methods by louie simmons. Wave the weight from 45 to 55% of your 1rm free squat over 3 weeks, then start over at 45. Few powerlifting programs have produced legendary strength gains like the conjugate method.
I use a 3 week wave system that leads to circa max and delayed transformation. Westside for skinny bastards a modified lifting program for hardgainers by joe defranco this article originally appeared on. Conjugate periodization the westside model catalyst. Find out why westside barbell has become what it is today in a way that only louie can tell. Learn how to get order discounts and free fitness gear. Download the westside barbell book of methods by louie simmons free in pdf format. Westside barbell conjugate method hobbies free 30day trial. In this article i will give a brief outline of the methods used at westside and how to.
Simmons is a prolific writer and has written numerous articles, available free online, about the details of his system. 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. 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. Chris mason suggests ways for crossfitters to incorporate the method into a crossfit program.
All fees imposed during or after shipping are the responsibility of the customer tariffs, taxes, etc. This book is a collection of training methods i ha. The conjugate system is a cornerstone of westside barbell training. The conjugate sequence system is a form of periodization used for the development of numerous athletic qualities at once. The average reader of tnation is probably not someone who competes in bodybuilding or powerlifting, but rather someone who trains twelve months a year in an effort to get bigger, stronger, leaner, and more athletic. Oct 31, 2015 click the image to enlarge or download the pdf version and here is the text version, including main lift variation examples keep it simple. Traditional training plans addressed single qualities at a time, like the example above. 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. The conjugate system is a proven way to boost your strength. Phase 3 of the beginner powerlifting workout have you been thinking about competing in a powerlifting competition. To this day, the westside barbell book of methods is one of the most. Westside barbell is an invitation only training facilityliving laboratory pushing the boundaries of athletic performance under the guidance of louie simmons. We believe everything in the internet must be free.
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 westside barbell conjugate method this article will not be devoted to explaining the science or methodology behind conjugate method periodization. I believe it is an immutable fact that an increase in absolute strength for any crossfitter would make him or her a better crossfitter assuming said strength is not accompanied by a big increase in total body weight or a detraining. The westsidebarbell conjugate method a users guide. Westside downloadable seminars conjugate method westside downloadable seminars conjugate method. Simmons has been a strength consultant for several nfl teams and is the inventor of the reverse hyperextension machine. Westside may be synonyms with max effort, dynamic effort, repetition effort and a whole host of other special methods but is that what really makes up the conjugate system of training. My lab is the weight room and my lab rats are my athletes. After 3 solid reads, i have made more gains in 2 months than i have ever made in the whole 2 years i thought i was training smart. This book is a collection of training methods i have obtained through the past 30 years. Does anyone have any past experiences or opinions on the westside barbell template. The westside conjugate system by louie simmons crossfit journal. So this tool was designed for free download documents from the internet. Conjugate method periodization powerlifting apps on.
Westside has provided information across the world but those numbers are results from members of those actually training at westside barbell. Eknights modified westside barbell strength workout. Mar 31, 2020 in this episode brought to you by the, louie simmons sits down with westside s resident world record holder dave hoff to discuss his powerlifting career, his journey through westside barbell, how he trains with some bench press tips, and lots, lots more. Pdf the westside barbell book of methods by louie simmons. I decided against using the westside name in the title of the program for two reasons. I dont know if anyone here follows the westside method for powerlifting. I squat wide stance with a higher bar position i bench. There has always been controversy over who came up with. This app is perfect for beginner to advanced athletes looking to perform the classic 16 week conjugate method program with 4 training days per. New ebook special strength development for all sports. Jan 01, 2000 westside barbell book of methods book. Conjugate programming modified one of the greatest accomplishments ive put under my belt is learning to program for athletes, and do it effectively. Download louie simmons the westside barbell book of methods.
Ive heard it 435 different times and it never gets old. The design of this app is top notch with smooth, flowing animations, clean colors, and a very easytouse editing interface. Westside barbell template working with the standard template by jim wendler for. The similarities of the westside conjugate system to the one devised by the soviets at the dynamo club are obvious. Previously, i farmed out the programming and took control back a few years ago. Pick two sessions where you work up to a 610 rep max on a compound barbell movement immediately after your main work. Louie on the conjugate system part 1 dorrissimmons. The westside barbell book of methods pdf ruchishen. Article by louie simmons there is much talk about training philosophies, methods, and methodologies. The westside conjugate system by louie simmons westside barbell june 2011 legendary powerlifter louie simmons explains the methods that have brought success and records to westside barbell lifters.
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. An introduction to the conjugate gradient method without. Get your kindle here, or download a free kindle reading app. Ce document resume les grandes lignes des principal methodes. Louie simmons of westside barbell shares tips for success in crossfit and weightlifting episode 68 duration. How to use westside training to increase your vertical jump. Westside barbell, the gym, has produced more multiply world record holders than any other single gym in the history of powerlifting. Many have asked how and why westside developed the conjugate system. It seems everyone has their own, which they devised on the basis of their own experience. Conjugate westside inspired weightlifting mash elite. Nov 24, 2016 i dont know if anyone here follows the westside method for powerlifting. One of the most popular strength programs in the word, the conjugate method was popularized for powerlifting by louie simmons of westside barbell. He competed in a worldclass level in olympic weightlifting. I believe it is an immutable fact that an increase in absolute strength for any crossfitter would make him or her a better crossfitter assuming said strength is not accompanied by a big increase in total body weight or a.
Travis mash gets inside the mind of louie simmons world champion and worldclass coach travis mash takes a look at louie simmonss westside barbell strength principles and applies them to the world of olympic weightlifting. A study of this system showed that only one lifter was. I use a 3 week wave system which leads into circa max and delayed transformation. Crossfit is constantly varied, making it a form of the conjugate system for endurance. I encourage you to buy the westside book of methods to understand. Louie simmons new ebook special strength development for. Order your copy or copies of the book of methods by using the order form on the right. The two most common types of periodization in western culture are linear periodization and conjugate periodization. To this day, the westside barbell book of methods is one of the most interesting works ive ever read on powerlifting.
In the article joe outlines a weekly training program based on the famous and very successful westside barbell clubs version of conjugate training. Conjugate method used with max effort method, switches up the lift used during max effort every 12 weeks to prevent cns fatigue. Jun 08, 2015 louies gym westside barbell has become what many people identify as the conjugate system. May 22, 2017 few powerlifting programs have produced legendary strength gains like the conjugate method. Many of these lab rats are doing the program youre about to read.
Louie simmons of westside barbell shares tips for success in crossfit and. At what point should a lifter begin using this system. The classic conjugate template calls for 4 training days per week. A comprehensive users guide to the westside barbell conjugate method for. The conjugate method by westside barbell beast blog. Westside barbell book of methods paperback january 1, 2007. By focusing on the two main lift methods of your training program, the athlete will notice the volume of repetitions increasing the intensity or amount of weight being lifted decreases, and viceversa. Oct 11, 2012 in my articles the westside barbell conjugate method.
Proponents of a conjugate model argue that it produces athletes who are always ready to compete. A study of this system showed that only one lifter was satisfied and the rest wanted more exercises to choose from. A guide to accessory work i outlined how to program and structure your individual training routine based on westsides conjugate method. The level 2 builds upon the level 1 certificate course and is designed for any crossfit trainer who wants to refine their coaching skills and acquire a deeper understanding of crossfit methodology and its practical application as a trainer, including program design, lesson planning, and implementation. How to use westside training to increase your vertical jump one of my favourite training articles is joe defrancos westside for skinny bastards. Nov 15, 2010 the conjugate system is a cornerstone of westside barbell training.
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. I used this system for around a month mttf setup to break through some plateaus i had after dropping 10lbs. A users guide and the westside barbell conjugate method. Travis mash has spent decades studying the barbell. The more robust features of the westside barbell book of methods are the sliding interface options to switch between modes quickly and to save calculations between screens. 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. There has always been controversy over who came up with wave. They had 70 highly ranked lifters and used 25 to 40 special exercises to complement the olympic lifts.
Also, louies methods of training have resulted in thirty 700 pound benchers and twelve pound squaters to date. Jun 22, 2011 legendary powerlifter louie simmons explains the methods that have brought success and records to westside barbell lifters. Sign up for our email and be the first who know our special offers. The westsidebarbell conjugate method syatt fitness. Nov 01, 2011 louie speaking to crossfit on the conjugate system part 1.
Duties, and taxes includes canada westside barbell is not responsible for any customs and taxes applied to your order. They recommend such strategies as doing reps to failure to eliminate assistance work and doing only the squat, bench press, and deadlift. Id like to explain a bit about it, where it came from and how were implementing it at crossfit committed and crossfit committed south. The crossfit kids certificate course is a live and interactive webinar that provides specific methods for teaching crossfit to children safely, effectively, and appropriately structured for each age group to create a lifelong love of fitness. Download westside barbell book of methods pdf files. Westside vs the russian conjugate system kabuki strength. Aug 11, 2017 i can assure you though, that there is a method to the madness. I could barely squat 5 for a single rep, same with deadlift, and could bench around 155. From training as a twelveyearold in this basement all the way up to the current location of westside barbell. Burley hawk the westside method, also known as the conjugate. Before i begin its important for me to clarify what i aim to accomplish through writing this article.
The program is 4 days per week and uses relatively heavy weight two of those days and. 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. 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. Repetition method 615 reps used for hypertrophy the true repetition method is repetition until failure of a lighter weight in order to prevent injuries. The conjugate method was originally designed by louie simmons, the owner of arguably the strongest gym in the world, westside barbell. The start of most plans would begin with moderate intensity, a decent amount of volume, and steady aerobic work before moving onto. 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. 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. Exercises can include various forms of the box squat, rack pull, deficit deadlift, and good morning, performed at a rep max. 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.
In my articles the westside barbell conjugate method. Westside barbell book of methods powerlifting forums. Westside for skinny bastards a modified lifting program. As we head into 2016, i am personally into the 3rd year of programming for the gyms. The standard template there is a great story from dave about how the standard template originated. The westside barbell book of methods for mac is a great file and folder browsing tool. If you havent heard of conjugate planning by now you must have been living under a rock. His exclusive gym, westside barbell in columbus, oh, has more than 100 world records to its name. The westside barbell method, also known as the conjugate method, was developed by louie simmons. Louie simmons new ebook special strength development for all sports. The past training years resulted in louies first book, the book of methods. One of my favourite training articles is joe defrancos westside for skinny bastards. Legendary powerlifter louie simmons explains the methods that have brought success and records to westside barbell lifters.