Never Minimal. This is known as the Main Move and must be the first exercise of the day. Following completion of the Main Move the trainee must focus on improving her/his individual weaknesses through the use of special exercises. Lapututin, Nikolai; Oleshko, Valentin. I started all over. Rather than conclude with a clever anecdote or inspirational statement, I couldnt think of a more fitting way to end this article other than with a quote by Louie Simmons, himself, regarding The Westside-Barbell Conjugate Method. Learn how muscles are made, which foods fuel a strong body, and how to get started. This style of training will improve wrestling performance and also boost their grit / toughness. Perform a set every 60 seconds. George was the squat king. The aerobic system produces more molecules of ATP per molecule of substrate. Special Exercise A: Choose 1 movement geared at building a primary mover from #1 (i.e., triceps, upper back, or shoulder). I hope this explains how the Westside conjugate system was created. Bouts of 60 seconds to 90 seconds. Bomph, Todor. On this day the trainee will choose a variation of the Bench Press and work up to a 1-3RM. Therefore, in order to utilize The Maximal Effort Method as often as possible without overloading the central nervous system (CNS) and/or causing adaptation to ones training,you must choose a different variation of the squat or deadlift and bench press every single week. total of 1655 in February 1973. Rotate special exercises weekly or biweekly. Here are the top derivatives I use consistently with my wrestlers and what I've found to be their approximate relationship with the core lifts: Box squat 1. The trainee must choose any type of Deadlift variation and perform 6-10 sets of 1-3 repetitions using 60-85% 1RM. It helps build strength with a varied and individualized routine. Can more sleep, food, and hydration solve a lot of issues? His first sport of choice was Olympic Lifting. Can you sleep, eat, and drink your way out of a bad training plan? Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. In addition, I have made a U.S.P.F. Muscular hypertrophy involves an increase in size of skeletal muscle through growth of component cells. Absolutely. Once youve moved on from a main move variation, dont repeat it for 4 to 6 weeks. Many have asked how Westside developed the conjugate system and why. Rest 60 seconds. Give yourself plenty of downtime so you can relax and rest. Why? Save the craziness for competition. Orders shipped out within 1 - 5 business days. 1. More specifically, as Westside is a powerlifting gym the upper/lower split can be more suitably defined as a Squat and Deadlift/Bench Press split. ), nor will I give my opinion on any of these periodization models as an effective or ineffective means of training. Three lifts at 90% and above are advised. Because an athlete needs to be adequately recovered session to session for each training day to be utilized as effectively as possible. (2017). Attack your accessory work as hard and eavy as possible. For the best experience on our site, be sure to turn on Javascript in your browser. Conjugate Club 2020. 1)Frequency: 1 session per week for the Squat/Deadlift and Bench Press respectively. Louie himself is 1 of only 5 lifters in history to total Elite in 5 different weight classes and the only person over 50 years old to squat 920lbs, bench press 600lbs, and deadlift 722lbs. Begin with a bench press, squat, or deadlift variation as your main lift. It may not be an all-time record, but it is the most you are capable of on that day, week after week. Id note the use of a Good Morning variation is also acceptable but almost exclusively in the form of a 3RM. You can be sure a future article will cover this topic in detail. Do the main move variation for 3 consecutive weeks. The dynamic effort days will help develop bar speed using accommodating resistance and further developing the key muscle groups. These sessions will last between 30 to 40 minutes. It involves doing variations of the squat, deadlift, and bench press. . Since Louie started publishing his articles on his methodologies in Power Lifting USA back in the 1990's, the methods grew wildly in popularity [] I started to buy books such as the Soviet Sports Review,translated by Dr. Yessis, and the Soviet training manuals that Bud Charniga Jr. had translated. Additionally, he has trained 2 Olympic gold medal sprinters, Butch Reynolds and Moe Robinson, both 400-meter sprinters. Plain and simple: Westside trains for strength. Here is how you should lay out each training day regardless of max or dynamic effort: Warm-up (keep it simple, keep it under 10 minutes). Dr. Yuri Verkhoshansky has been credited with the pendulum wave . Heart rate should NOT exceed 150 BPM and average around 135. Additionally, the same muscle groups trained on Maximal Effort days must be trained on Dynamic Effort days. Work up to a 1RM, 1) Wide Stance Below Parallel Box Squat:10 x 2 @ 85% 1RM, 1) Good Morning Variation. All rights reserved. You can choose to use accommodating resistance and specialty bars during your max effort work at any time. Believe it or not, Louies first official Westside Barbell member was a bodybuilder named Jimmy Sitzer, (Bandbell Bar) an advocate of power-building utilizing our system. Gaining strength is the main aim of the training system. I am amazed that lifters are still using it today. The methods you will be using are the max effort method, the dynamic effort method, and the repetition effort method. This training schedule keeps our max effort training days strategically spaced apart to ensure adequate recovery is possible between max effort training days. These workouts were designed specifically to induce muscular hypertrophy. Human Kinetics. Build up your weaknesses and watch your strength skyrocket. Westside dedicates 2 training sessions per week to focus on Dynamic Effort training: One Dynamic Effort session for the Squat/Deadlift and one Dynamic Effort session for the Bench Press. If possible, track your HRV to determine your training ability. The training you input will decide your output on the field or platform. The progressive gradual overload system was being used in the U.S. Conditioning is best developed through fast paced . As a beginner, almost any amount of training will allow you to improve. Otherwise, we may perform some KB swings, Reverse Hypers, or ATP squats / walks to get warmed up. Healthline Media does not provide medical advice, diagnosis, or treatment. Sessions should be a minimum of 30 minutes and a maximum of 90 minutes (if youre like me, 30 to 40 minutes will be the point where youre ready to call it a day). Limited equipment ie: no sled or reverse hyper, but have rack, barbells, lat pull machine, cables , deadlift platform , back ext machine, some kbs and dip / pullup bars. These workouts help increase strength and improve conditioning, based on unique demands members of the armed forces and LEOs are put under. These workouts aim to use the Westside system to help increase all of the olympic lifts. Over the last 40 years athletes ranging from Olympic wrestlers, UFC Fighters, Pro Boxers, Jiu-Jitsu athletes and Judo competitors have trained and consulted with Westside Barbell. In 1972, the Dynamo Club had 70 highly qualified weight lifters do an experiment by rotating 25-45 special exercises including the classical lifts. Using a format made popular byLouie Simmons(Westside Barbell) Ive structured the program to fit the needs of a combat sports athlete or anyone that wants to train like one. Perform 4-5 sets of 6-8 reps with moderate to heavy loading. What I took from the Soviets was the sequence of wave loading. The Westside system is a combination of the two. Banded Tendon Work: Accumulate 100-200 reps banded pushdowns. He has been a strength consultant for the Cleveland Browns, Green Bay Packers, Seattle Seahawks, and numerous college football teams. How To Get The Most Out of Your Westside Bands. Here are some accessory exercises you can do for a maximum of 3 weeks. Effect of eight weeks maximum and dynamic effort training program for improving squat press performance. Gain access to everything Louie and Westsides Conjugate Club has to offer. Keep in mind these are only some of the hundreds upon hundreds of exercises. Week 3: Squat, 5 Sets X 6 Reps. Week 4: Squat, 3 Sets X 5 Reps. From there, you could move into a strength block using 6/4/2 for example. linear/non-linear, undulating, etc. If you have any questions please leave a comment below or email me at dickie@wrestler-power.com. Are coaches good to have? Finally, with unlimited access, you gain the ability to have your questions answered by the Conjugate Club staff as well as Louie Simmons himself. Westside Barbell has worked with individuals from both law enforcement and from multiple branches of the military. Special Exercise A: Choose 1 movement geared at building a primary mover from #1 (i.e., hip-, hamstring-, quad-, or gluteal-driven movement). You want to organize the training day to ensure you get the most out of it. (2006). Give yourself time to do activities you enjoy, whether theyre physical, mental, or creative. Perform 20-30 minutes of light cyclical work (can use the same measure as cardiac output, but this time your heart rate should NOT exceed 130). This will make up 20 percent of your workout. Here is the Conjugate Method Standard Template training schedule: Monday - Max Effort Lower. See which power racks our team has picked for you to ensure that you get the most out of your home gym. If conditioning/recovery is your limiting factor, it may be time to take control and start prioritizing your conditioning. I'm 53, need more recovery time. The similarities of the Westside conjugate system to the one devised by the Soviets at the Dynamo Club are obvious. 1987. The volume will be different each week due to the difference between bar maxes. George Frenn was a world record holder in powerlifting and in the 56-pound weight throw. Expect your heart rate to be between 150 to 160 during sets and come down to 130 during rest intervals. 2. The MTS dynamics were divided into rodent . 2-3 inches above parallel box, 5 rep max (RM) should equal your 1RM on the parallel box squat 2. The system was the conjugate sequence system, although it was not named yet. Over the last 40 years athletes ranging from Olympic wrestlers, UFC Fighters, Pro Boxers, Jiu-Jitsu athletes and Judo competitors have trained and consulted with Westside Barbell. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Have you ever thought that maybe you think deadlifting is bad for you because maybe you dont know how to, I think its time we all get on the same page regarding deadlifts vs. squats. To avoid this, a rotation of exercises small and large must be cycled in and out of the plan. More specifically, as Westside is a powerlifting gym the upper/lower split can be more suitably defined as a Squat and Deadlift/Bench Press split. I thought there had to be a better way. Della Corte J, et al. Simply return it within 30 days for an exchange. I thought there had to be a better way. The Westside conjugate system is the best of two advanced training systems: the Soviet system, where several special exercises are used to advance the training of superior lifters and athletes, and the Bulgarian system, where near-max lifts are performed every workout. 3. It was not created for optimal fat loss or to improve general health. Conjugate isn't' a method or a program, it's a training philosophy. If it were that simple no one would need special exercises, machines, or systems of training. Find exercises you suck at and do them until youve perfected it. This will depend on you in terms of how much novelty you require in your plan. Work up to a 1RM, 1) Conventional Stance Parallel Box Squat vs. Bands: 12 x 2 @ 80% 1RM, 1) Conventional Stance Parallel Box Squat vs. Bands: 12 x 2 @ 85% 1RM, DBell Press Variations(incline/flat/standing), 45 Degree Back Extension/Reverse Hyperextension, Pushup Variations (close grip, clap pushups), Tricep Specific Movements (extensions/press downs), Glute Ham Raise/Hamstring Curl Variations, All Rowing Movements (cable/d-bell/barbell), Lat Specific Movements (lat pull down/chins), Shoulder Specific Movements (rear delt/front/side raises), and 13 men totaling 2500+lbs, 7 men totaling 2600+lbs, 2 men totaling 2700+lbs and 2 men totaling 2800+lbs, Take as much rest as you need between attempts (3-5 minutes should be plenty). The similarities of the plan more specifically, as Westside is a combination of the day... Used in the form of a 3RM sprinters, Butch Reynolds and Moe Robinson both. 3 weeks days must be trained on dynamic effort training days dont repeat it 4! 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