Are you moving up the weights you use through your training life. I realize it is imperfect and welcome respectful contributions. 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. 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. 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. Conjugate programming for a crossfit gym crossfit main line. As a quick summary, the conjugate system is centered around two heavy days or lower and upper max effort as well as. We choose the direction vector d 0 to be the steepest descent directionof the function fu. Still training of course but had to bump the days forward due to job interviews and doing tests. 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. If you ever watched a video of louie simmons speak, this book is no different. Westside for skinny bastards a modified lifting program for. A comprehensive users guide to the westside barbell conjugate method for powerlifting, by worldrecord holder and coach jordan syatt.
Exercises can include various forms of the box squat, rack pull, deficit deadlift, and good morning, performed at a rep max. 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. In this short video aj roberts breaks down the basic conjugate method template. So, the conjugate system is a fourday system made up of two max set days and two dynamic days. Whatever method is employed, there must be some maintenance hypertrophy work included throughout and calories must remain high. Westside for skinny bastards a modified lifting program. My aim is to compete raw with wraps and i am interested in this method because i can follow it for a long time. I read this book wanting to learn more about the westside method, especially since i have recently started competing in. The program is loosely based on the conjugate method, a very effective training system popularized by louie simmons of westside barbell. A lot of good information explaining the conjugate method but my god this book needed to be edited. Louie simmons has been without a doubt one of the most iconic and at times controversial figures in the strength. 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.
But thats because dave signs my checks and i have to nod and laugh. In nearly every powerlifting gym, there is a presence of bands, chains, and. Conjugate direction methods university of washington. 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. 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. Chris mason suggests ways for crossfitters to incorporate the method into a crossfit program. Over the past decade, crossfits growth has been explosive and there is no slowdown in sight.
The wide variety of special exercises will perfect form. This facility has built some of the strongest lifters in the world and louies westside method heavily featured the conjugate method. The classic conjugate template calls for 4 training days per week. If you havent heard of conjugate planning by now you must have been living under a rock. A guide to variation by jordan syatt october 11, 2012 in my articles the westside barbell conjugate method. 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. However, one builds a set of q conjugate directions as the algorithm proceeds. I use a 3 week wave system which leads into circa max and delayed transformation. Nov 15, 2010 the conjugate system is a cornerstone of westside barbell training. We use the most intelligent and proven training system in the world the conjugate method, from the mecca of strength, westside barbell. I spent 12 years training with the wrong methods, one being the western periodization that is a dead end street.
Traditional training plans addressed single qualities at a time, like the example above. An introduction to the conjugate gradient method without. In this article i will give a brief outline of the methods used at westside and how to. We have taken the westside barbell conjugate system and have incorporated it into crossfit programming, with incredible results. Mar 15, 2012 the conjugate sequence system is a form of periodization used for the development of numerous athletic qualities at once.
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. When using the css, various methods are combined to produce the greatest. 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. He is noted for developing the westside conjugate method of training and. The conjugate method also improves spp special physical preparedness e.
Whether you are a powerlifter, strongman, other athlete, coach, or academic, feel free to discuss any topics related to conjugate training. Westside barbell template working with the standard template by jim wendler for. A users guide by jordan syatt s write up of the conjugate method special thanks goes to rich estes, briefly a crossfit 858 athlete prior to moving to texas, but formerly a coach and. 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. Combining the speed and max effort days, five elements of strength are trained. I realized i could only squat, bench, or deadlift so much by doing only those three lifts. The 6 most blatantly misunderstood components of the westside barbell conjugate system.
Mike stone as a form of fatiguemanagement that contains periods that repeat. What makes the conjugate method unique is that youre rotating exercises. The conjugate system for a crossfit gym twobrain business. I found out early on that after 3 weeks of doing the same lift i regressed. For years, the word periodization meant one thing linear periodization, in which you develop one aspect of conditioning, then move on to the next, then the next. Are there any raw lifters on this forum who have had success with westsidestyle programming. Louie simmons downloadable seminars westside barbell. Ive also found that, like any other system, you must manipulate it to suit your specific needs.
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. Burley hawk the westside method, also known as the conjugate method, is a program that is often times misunderstood in the raw powerlifting realm. Conjugate crossfit by chris mason crossfit journal. But thats because dave signs my checks and i have to nod and laugh whenever he says.
I know that most people say westside is only for equipped lifters but there are guys like burley hawk and jordan syatt who use the conjugate system for raw lifting and set records. Hello group, the attached file represents my attempt to encapsulate ws principles into spreadsheet form. The conjugate method by westside barbell beast blog. Simmons explains that he often starts working with athletes in their teens, and hell give them a steady diet of box jumps, sled dragging for general physical preparedness, and lifting technique, all with the goal of eliminating. The conjugate method westside barbell training log week 6. Jul 07, 2014 today, im going to talk about the basic conjugate training system with you. On this day, you will perform an exercise similar to the squat or deadlift, up to a rep max. I dont know if anyone here follows the westside method for powerlifting. Louie simmons when lifters repeatedly use the same simple method of training to raise their. Combining the speed and max effort days, five elements of strength are. Simmons programming is commonly referred to as the westside method, after westside barbell, which is simmons gym. This is not a completed proclamation of all outlaw training principles, practices and beliefs.
Through my extensive research and experience, ive found that this system produces the best results. 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. In my articles the westside barbell conjugate method. 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.
For this reason it could be considered a periodization model, which is defined by sports scientist dr. The most fun thing about the conjugate method is the experimental aspect of it all. Westside barbell is a private, invitationonly, elite training facility in columbus, ohio that was. When i began to delve into the sacred texts sorry, i really love louie of louie simmons i began to realize that if programmed with intent, crossfit could be directed in such a way that it would look very much like a high intensity version of the. The conjugate system is a cornerstone of westside barbell training.
Since i started crossfit in 2006, ive noticed a trend in our community. This method also increases special strength qualities and perfects coordination, which will help advance technical skill. Nov 24, 2016 i dont know if anyone here follows the westside method for powerlifting. 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. 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. There are countless ways to write a program that will yield results, but the name of. Oct 11, 2012 the westside barbell conjugate method. This should give you a solid base, just remember to always stick with the special exercises. I have been reading some things speaking in favor of doing bodybuildingstyle hypertrophy work and taking a break. Conjugate periodization the westside model catalyst fitness. Westside barbell book of methods simmons, louie on.
There is no doubt that the conjugate method of powerlifting designed by louie simmons is extremely effective in developing maximal strength for the squat, bench and deadlift respectively, making his unique methodology a revolutionary force in the realm of powerlifting. The standard template there is a great story from dave about how the standard template originated. Louie simmons the westside barbell book of methods. The conjugate direction algorithm of the previous section appears to be seriously. Fast forward to 1983, louie simmons, founder of westside barbell coupled the russian conjugate and bulgarian systems. Maximum effort and dynamic effort workloads on the main lifts are alternated within 72 hours of each other. The conjugate method comes from the world famous westside barbell gym in columbus, oh and its owner, the legendary louie simmons. 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. A guide to accessory work i outlined how to program and structure your individual training routine based on westsides conjugate method. The start of most plans would begin with moderate intensity, a decent amount of volume, and steady aerobic work before moving onto. 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. Westside vs the russian conjugate system kabuki strength. May 12, 2017 his name is louie simmons, also known as the founder of the westside barbell and godfather of the conjugate method raw lifting or westside barbell method. Do you ever work up to heavy singles, then do back off sets for more volume and less weight.
This subreddit is dedicated to the conjugate method of periodization. Louis simmons born 12 october 1947 is a former american powerlifter and current strength coach. Ive always had fun using the conjugate system as well as experienced continuous progress from multiple perspectives. Step by step explained body recomposition duration. In westside, athletes are required to perform two max effort me days per week. The program is based around the 3 main lifts, the squat, bench press and deadlift. Crossfit certificate courses are open to individuals and trainers at all stages of development. Louie simmons has been without a doubt one of the most iconic and at times controversial figures in the strength world.
This is the best file and format to save and print a copy. Finally, we could opt to go with the conjugate method for the last one to two months. Conjugate periodization the westside model catalyst. A pyramid is only as tall as its base, mathematically, louie simmons says in answering a question about the ageappropriateness of the conjugate system. This is the most effective method to gain strength continuously throughout the year, with no ridiculous offseason. 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. This book is a collection of training methods i have obtained through the past 30 years. Westsideconjugate template for olympic lifting christian. Before i begin its important for me to clarify what i aim to accomplish through writing this article. I squat wide stance with a higher bar position i bench. The conjugate sequence system is a form of periodization used for the development of numerous athletic qualities at once. See more at the conjugate method is used by top athletes in every sport.
Please dont tear me apart if glaring errors are found i am not pretending to be an expert. I have worked with brandon for a number of years and you may find him featured in some of my coaching videos as well. Rev barbell club powerlifting using the conjugate method. 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. I read this book wanting to learn more about the westside method, especially since i have recently started competing in powerlifting. Inside you will find over 236 pages full of training advice.
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. Jun 18, 2018 how to build muscle and lose fat at the same time. Another option would be to alternate back and forth with three week blocks of each method, i. The conjugate system is a proven way to boost your strength.
An introduction to the conjugate gradient method without the. Westside barbell is the strongest gym in the world. Any raw lifters here mess with the conjugate method. Relevant posts would include videos, articles, seminars, books, and other sources of information. Westside barbell is an invitation only training facilityliving laboratory pushing the boundaries of athletic performance under the guidance of louie simmons. The conjugate method for raw lifting what steroids. With the westside conjugate method we switch a core barbell exercise each week to avoid accommodation. If that describes you, then a form of western or alternating periodization is probably a better choice than the conjugate method.
The method and the madness many of my programs are based on the principles popularized by louie simmons and the westside barbell club. With the westside conjugate method, we switch a core barbell exercise each week to avoid accommodation. Ive heard it 435 different times and it never gets old. This training is about power, strength, and above all else, commitment. If i wanted to continue to make progress, i had to get stronger and i had to get smarter. Westside barbell use a different me lift every week to avoid central nervous system fatigue. Westside barbell is a private, invitationonly, elite training facility in columbus, ohio that was created by. 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. 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. Many methods are combined and rotated in the conjugate system. And, everyday we do the repetition method for the accessory movements. The gradient is rfu au b, so the steepest descent direction is given by the residual. The similarities of the westside conjugate system to the one devised by the soviets at the dynamo club are obvious.
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