Louie has published over 300 training articles, authored eight books, and produced ten highly respected training videos. I had totaled my first Elite U.S.P.F. conjugate () Ruby. Let's cut the BS and talk about who this training plan is right for: Furthermore, you probably have a lot in common with me have kids, job, and trying to still make the most of my fitness my goals revolve around how I feel and look while still trying hit PRs and improving my strength. Managing the Training of Weight Lifters. As long as you remember anything can workthen you will truly begin to understand the Westside program. You're combining different methods to achieve your goals in a systematic approach, which is both efficient and effective, and it's also been proven to work. Louie has worked closely with Kent Johnson, Johnny Parker, and Buddy Morris and a host of other professional and top-level strength coaches. Lets take a closer look at what these workouts entail. The conjugate method is a powerlifting training system that consists of variations on these exercises: squat deadlift bench press You do four training sessions each week, consisting of the. for most fighters its a constant grind, training year round in skills work from bjj, wrestling, boxing, kickboxing, and strength conditioning. To say that Louie is a freak of nature would be an understatement. It was divided into different time periods, or blocks, designed to work on a specific element of training. Build up your weaknesses and watch your strength skyrocket. Begin with a bench press, squat, or deadlift variation as your main lift. Celebrate National Nutrition Month with 10 healthy buys Healthline editors are obsessed with. Pardeshi S, et al. The most crucial aspect of your programming will be the timing of your training. All Rights Reserved. Moreover, this training plan is going to include non-negotiable aerobic measures, so we can be assured that adaptations happen for both the cardiovascular system and skeletal muscle take place. 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. Payment methods: Visa, MasterCard, Discover, American Express, and PayPal. This article will not be devoted to explaining the science or methodology behind Conjugate Method Periodization. If no competition is near, you could go into another hypertrophy block. Mon Aug 08, 2022. Simply return it within 30 days for an exchange. All of these athletes train within Westside Barbell. Take full recovery of 2-3 minutes between heavy sets. For example, we can take a look at how many Westside Barbell influenced powerlifters train, which has become popularized amongst some college teams as well. The most notable is Todd Hutchings who has adapted the Westside Barbell Conjugate Method to his arm wrestling training. The conjugate method is a good option for athletes and coaches who want to create an individual program to target their exact requirements. This programming takes into account the need to raise both an athletes strength and overall conditioning. Simply put, its increasing the cavity volume of your left ventricle. Certainly. You continually change up the variations of the main lift and accessory lifts, which prevents you from plateauing. Draw your own opinions from the source not from a third party. You can learn more about how we ensure our content is accurate and current by reading our. All workouts will include four to six exercises. I struggle to lock out squats, I'm weak off the floor for deadlift, and I tend to lose tightness on bench. If you're doing the recommended aerobic work that should help improve your recovery - give this is a go for 4-weeks and get back to me. Now that we understand the role our conditioning session will play in our training plan, lets talk about putting all of the pieces together. This program readies the hips for the change of direction, acceleration, and radical deceleration. For the best experience on our site, be sure to turn on Javascript in your browser. One day per week is devoted to Dynamic Effort Bench Press training and it runs on a 3-week pendulum wave. Lapututin, Nikolai; Oleshko, Valentin. Many arm wrestlers have adapted popular strength programs to arm wrestling training in an attempt to get better at the sport. The conjugate method is one style that comes to mind in it, you'll use numerous different exercise variations and implements on a regular basis. Id note this article is not meant to be read once with immediate comprehension as I fully expect my readers will need to read, re-read, and read this article again in order to understand all of the material provided. Find movements you suck at and do them until youre proficient. Dynamic effort training days are done back to back, considering the training demand they place on the body is less extreme than max effort. 2. Fill your plate with foods containing healthy: Choose foods that build muscular strength. Louie Simmons is also the inventor of the Reverse Hyper machine, Inverse Curl machine, Hip/Quad machine, Static/Dynamic developer and the Virtual Force Swing. 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. I personally rotate my special exercises weekly. Conjugate isn't' a method or a program, it's a training philosophy. The remainder of your workout will consist of accessory training for volume. The young lifters believe its a new from of periodization. This program is designed to keep an athlete fully prepared throughout the year for competition. For wrestlers, throws of a mannequin (puppet) in various variants of the interval method are used. While these things are of great importance, it is outrageous to claim the program you follow doesn't matter. V-Handle Lat Pulldowns: 4 x 12-15. Rest 60 seconds between sets. In this small study, people who did this type of training for 8 weeks showed significant improvement to their one-repetition maximum squat, compared with people who followed their normal workout routine. Personally, the aerobic piece was always the missing element for me, as its easy to skip this work. 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. Before I begin its important for me to clarify what I aim to accomplish through writing this article: In writing this article I solely aim to provide a reliable source of information which outlines how to use The Westside-Barbell Conjugate Method. Within this program, we focus on one goal for a 6-8 week block. JavaScript seems to be disabled in your browser. . This is known as the Main Move and must be the first exercise of the day. To induce the adaptation of hypertrophy, it is critical to focus on optimally loading, stimulating and fatiguing muscular groups; thus, we are not as concerned with overall movements (like in powerlifting). Each week, you can increase the volume. However, due to misinformation and blind loyalty to faulty methods, many folks continue to believe as long as you are dedicated to a program, you will have success. Conjugate Club 2020. Finally, with unlimited access, you gain the ability to have your questions answered by the Conjugate Club staff as well as Louie Simmons himself. It could be explosive strength, commonly known as the dynamic method. How? The conjugate method is a good option for bodybuilders, athletes, and weightlifters who want to build strength, endurance, and muscle. The powerlifting section of the club will provide you programming following the exact principles we have used to break multiple world records. Among these adaptations include increasing the functional capacity of the heart, increasing the size of the vascular network, and increasing the number and function of mitochondria. Never Maximal. Perform a bench press variation for 9-12 sets of 3 reps every 45 seconds with 40-50% of your 1RM or a load that allows you to move as fast as possible on each set. Rest 60 seconds. Bouts of 60 seconds to 90 seconds. Take a look at this article published in 2010. 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. Using these varying tools as added resistance allows one to incorporate more variations into their training while simultaneously targeting specific weak-points. Ruby conjugate () . This style of training will improve wrestling performance and also boost their grit / toughness. Its not designed for fat loss or to boost health or fitness ability, though you may still experience some of these benefits. All Rights Reserved, Sign up for Unlimited Access - $29 monthly. Healthline Media does not provide medical advice, diagnosis, or treatment. The similarities of the Westside conjugate system to the one devised by the Soviets at the Dynamo Club are obvious. Its important to understand the Westside system is, first and foremost, designed to develop strength. The workout days will be max effort lower, max effort upper, dynamic effort lower, and dynamic effort upper. This programming focuses on what we do with NFL and high level amateur football players to develop the strength to overpower the individual match up. The MMA program has a three-day split. Special Exercise A: Choose 1 movement geared at building a primary mover from #1 (i.e., triceps, upper back, or shoulder). Underground Strength Show, Videos, Wrestling Training, Zach's Workouts Tagged With: conjugate method, deadlift . To get the most out of the conjugate method, try to observe the following diet and lifestyle guidelines. But because the reps and sets should remain the same at a given percent, the bar speed at this percent will remain the same. Would this be a good program for an amateur mma fighter / military thats currently deployed ? They used only six lifts: front squat, back squat, power clean, power snatch, clean and jerk, and snatch. No rest between sets. Learn how muscles are made, which foods fuel a strong body, and how to get started. Having your training days appropriately scheduled and your exercises properly organized and selected will quickly have you on the path to strength training success. Additionally, he has trained 2 Olympic gold medal sprinters, Butch Reynolds and Moe Robinson, both 400-meter sprinters. To ensure our readership properly understands the basic structure of a Conjugate Method program, I want to providea quick explanation of the Conjugate Method Standard Template. While you may be tempted to push yourself to your limits, its important to listen to your body and take a step back if you experience pain, fatigue, or any type of illness. You can vary the main exercise by changing the width of your grip or stance. The trainee still must focus on improving her/his individual weaknesses through the use of special exercises and must constantly aim to improve her/his accessory work. Many THINK they know what wrestlers need when it comes to "strength & conditioning" but I assure you, it is more than strength and more than conditioning. Be prepared to work hard. Look at our Web site and compare our lifts to those of other gyms: 89 Elites, 14 who squat over 1000 and 4 over 1100; 30 who bench over 700 pounds and 4 over 800 pounds; 15 who deadlift over 800 pounds and 6 over 2500 pounds; 4 with a total over 2600 and 1 with a 2700-pound total. On this day the trainee will choose a variation of the Bench Press and work up to a 1-3RM. Ah, right. This allows you to move past your limitations so you can constantly improve your fitness ability. According to a small 2020 study, 10 women who did the conjugate method were able to lower their systolic blood pressure. My mission is to give you the knowledge and confidence to incorporate the best possible training and nutrition into your lifestyle so that you can eliminate stubborn belly fat, gain strength, and build the body theyve always wanted. "For intensifying muscular system work in specific regime, the Conjugate Method is used; it foresees specific exercises with additional external resistance. To ensure success, you must maintain a proper order of exercises during your training day. The Conjugate Method is actually made up of 80% special exercises, meaning your work with the barbell will only make up 20% of your training volume. Request TypeSpeaking EngagementPrivate CoachingPodcast InterviewOther. Zatsiorsky, V. M., & Kraemer, W. J. Yessis, M.; Taubo, R.Secrets of Soviet Sports Fitness and Training. A large part of the Louies training information has come from olympic lifting. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. 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. MMA Conjugate Method Program Category Training templates $ 20.00 $ 10.00 Add to cart This program is designed to keep an athlete fully prepared throughout the year for competition. The Soviets and Westside count only all-time records, which amounts to roughly 600 lifts a year, similar to contest max lifts. Then perform 3-4 singles, building to a 1RM. Zatsiorsky, V. M.Science and Practice of Strength Training. Because an athlete needs to be adequately recovered session to session for each training day to be utilized as effectively as possible. Bill Peanuts West was the founder of the Culver City Westside Barbell Club. Rest 60 seconds. 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. document.getElementById( "ak_js_2" ).setAttribute( "value", ( new Date() ).getTime() ); All Rights Reserved 2023 syattfitness-C. We use cookies to ensure that we give you the best experience on our website. If all of this sounds like you, read on. Heart rate should NOT exceed 150 BPM and average around 135. You can be sure a future article will cover this topic in detail. Special Exercise B: Vertical Pull Variation: Perform a total of 20-30 reps of weighted vertical pull-up variation. With the Westside conjugate method we switch a core barbell exercise each week to avoid accommodation. 1988. If youre looking for a description of why this method works or how it compares to other methods of training I suggest you stop reading here. Maybe they think the push button starters on some new cars are also new, but all cars had a starter button in the 1940s. Therefore, Im also going to provide you with this link to Westsides store which sells numerous bands of varying strengths. Would following this be suitable for a raw lifter? Louie Simmons This is just like the Bulgarian training with the exception of the number of lifts. If possible, track your HRV to determine your training ability. Many have the theory that to squat, bench, or deadlift more, you simply have to do the three lifts. As a result of my guilty conscience for skimping on this section Ive decided to include this video of Dave Tate from Elite Fitness Systems demonstrating how to use bands. Conjugate strength training for athletic performance. First I used the pendulum wave in 3-week cycles, going from training a heavy and a light day, to a max effort day, working to a max single depending on my level of preparedness. If you want to experience the full benefit of The Westside-Barbell Conjugate Method I highly recommend you invest in a set of bands as the carryover to improved performance is honestly astounding. This was repeated in the afternoon and evening. See the 12. Find exercises you suck at and do them until youve perfected it. Westside Barbell. This training plan certainly isn't for everyone, but for the right person, it's hard to beat. Day 6: Conditioning Option (Active Recovery). Rest 60 seconds. Wrapping Up Bouts of 60 seconds to 90 seconds. Coaches who blame the lifter, not the method. Within this program, you will receive programming for 4 days a week. The training you input will decide your output on the field or platform. But we know this is not true.. Target the appropriate muscle groups (listed below) but focus on your individual weaknesses. The conjugate training method is a weightlifting program thats primarily designed to build strength. Friday - Dynamic Effort Lower. Within this program, you will get programming four days a week, as well as a video explanations of what to expect from each block of training. Applying the SS Method to Arm Wrestling. 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. Westside Barbell is the strongest gym in the world. A Brief Disclaimer Never Minimal. Heart rate should NOT exceed 150 BPM and average around 135. While Louie has, and continues, to make innumerable contributions to the strength industry, perhaps his greatest achievement to date is his creation of The Westside-Barbell Conjugate Method and the subsequent world wide attention that has been given to understanding the benefits of Conjugated Periodization. Whether you're a trail runner or a sprinter, the right pair of running shorts goes a long way in keeping you comfortable and protected. Olympic lifting is where it all began for Louie. This template will give you options. Bud told me that these are textbooks. 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. His training was a combination of regular squats, box squats, old Westside style (meaning Culver City, CA, style), rack squats, and good mornings, which contributed to his success. While you don't need to get as complex as an. Their rotation of exercises was space-age at the time, which was 1965 to the early 1970s. Hey Jason, Not sure if this makes a difference but I am curious. I will not discuss other forms of periodization (i.e. Accessory exercises occur immediately after the main movement and will make up around 80% of the overall volume each training day. Moderate Stance SS Yoke Bar Box Squat with Parallel Box: Superset with #3: Dumbbell Incline Bench Press: Banded Overhead Triceps Superset with Cable Facepulls: Research has shown that life expectancy is directly related to aerobic fitness and may help protect against premature death due to cardiovascular disease. Science of Sports Training. Football is a game of not only inches, but seconds. Following completion of the Main Move the trainee must focus on improving her/his individual weaknesses through the use of special exercises. Perform specific accessory movements for a maximum of 3 weeks and then switch to a different move. Here is the Conjugate Method Standard Template training schedule: This training schedule keeps our max effort training days strategically spaced apart to ensure adequate recovery is possible between max effort training days. Here are some foods to include: Limit or cut out sugary, carbonated, or alcoholic beverages. This training schedule keeps our max effort training days strategically spaced apart to ensure adequate recovery is possible between max effort training days. Where did they get this information? Each day of training will have a set modality (MAX EFFORT, DYNAMIC EFFORT) this will keep you explosive and strong so that you can stay ready for any situation. This will consist of either another cardiac output session OR a recovery session of 20 to 30 minutes of light cyclical work (can use the same measure as cardiac output, but this time your heart rate should NOT exceed 130). If it were that simple no one would need special exercises, machines, or systems of training. There are two methods well use to do this (along with a third optional method), one of which will feel easy and almost as if youre not training, but this is by design. I still see training that is actually too "perfect" for wrestlers. Six maximum lifts were done in the morning. This can be much more effective than following a prescriptive program that doesnt accommodate individual differences. Note: During the BFCM sales period all sales are final.Thus, no returns will accepted. The Westside system is a combination of the two. Id note the use of a Good Morning variation is also acceptable but almost exclusively in the form of a 3RM. linear/non-linear, undulating, etc. Gain access to everything Louie and Westsides Conjugate Club has to offer. When we perform DE upper, we will always bench against accommodating resistance. Its sometimes referred to as the Westside-Barbell Conjugate Method or Westsides Conjugate Method. Accommodating resistance 1 . The MMA program has a three-day split. Downloaded and readby thousands of lifters, The Deadlift Bible is my own creation complete with 4 instructional video tutorials and an entire manualoutlining optimaldeadlift technique, progressions, programming, and more. I started all over. As a beginner, almost any amount of training will allow you to improve. Athletes that adopt the Conjugate system regularly smash through training plateaus to reach their performance objective. It was not created for optimal fat loss or to improve general health. If I were to do conjugate, I might lay it out as such. The Bulgarian system mandated that the current training maxes were based on that particular days strength, equaling about 4000 lifts a year. The strongest athletes in the world have embraced the Conjugate Method as the foundation of their training program. Keep in mind that your accessory training will depend upon your individual needs. This property is independent of the line search used. This program includes a two-day split. Verkhoshansky, Y., & Siff, M. C. (2009). Perform the prescribed number of sets/reps at the appropriate percentage of your 1RM: Geared Lifters: 10-12 sets of 2 reps at40-60% 1RM, Raw Lifters: 10-12 sets of 2 reps at 70-85% 1RM, All Lifters: 6-10 sets of 1-3 reps at 60-85% 1RM, All Lifters: 9 x 3 repetitions at 50% 1RM, Use the same variation for 3 weeks in a row while simultaneously increasing the weight in each successive week. The truth is, your exercise programming will make or break you. (2020). Maintaining these timeframes will ensure the best results on each max effort day. The aerobic system is the most metabolically adaptable energy system in that it can produce ATP from multiple energy sources. Read on to learn how to do the conjugate method, how it works, and what its main benefits are. Zatsiorsky, V. M.Science and Practice of Strength Training. A sample week has been provided to hopefully give you some ideas and get you started. Easy choice; nobody wants to waste time. They opened my eyes. Rest 60 seconds between repeating supersets. 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. As I am sure you know, Westsides methods are anything but common knowledge. Conditioning is best developed through fast paced . The programming within this course will focus on specific issues such as building the bottom of your bench. Master the Deadlift FREE! A variation can be as simple as changing the width of your grip/stance or reducing/increasing the movements range of motion (ROM). In addition, I have made a U.S.P.F. Westside devotes 2 training sessions per week to focus on Maximal Effort Training: One Max Effort session for the Squat/Deadlift and another Max Effort session for the Bench Press. Variations can be slight and should closely resemble the move you are attempting to replicate. One day per week is dedicated to Maximal Effort training for the Bench Press. These workouts aim to use the Westside system to help increase all of the olympic lifts. As long as youre handling maximal weight youre getting the job done. It's your discipline and dedication." He also has 24 athletes who deadlift over 800 pounds and three who deadlift over 900lbs. Anything and everything works! Strength training and blood pressure in normotensive women: The effects of the conjugate method. Orders shipped out within 1 - 5 business days. A lot of hours and work have gone into perfecting the Westside system. 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. Yessis, M.; Taubo, R.Secrets of Soviet Sports Fitness and Training. Can you sleep, eat, and drink your way out of a bad training plan? 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). This article aims to provide you with an understanding of the basic template to enable you to take your programming into your own hands. I was hooked. These sessions will last between 30 to 40 minutes. However, how cleverly written your programming is will decide the level of strength and ability you can ultimately achieve. They had countless special exercises such as rack pulls, box pulls, high pulls, good mornings, box squatting on at least three different height boxes, benching with rubber mats on the chest, floor pressing, rack lockouts, and so forth. To avoid this, a rotation of exercises small and large must be cycled in and out of the plan. Kurz, Tomas. All right reserved. No two people will have the exact same accessory work as each and every person requires specific and individualized programming to improve her/his specific limitations. This is known as the Main Move and must be the first exercise of the day. These workouts help increase strength and improve conditioning, based on unique demands members of the armed forces and LEOs are put under. Perform a set every 60 seconds. Dr. Yuri Verkhoshansky has been credited with the pendulum wave . When you use the same routine over and over, you fail to make progress. Additionally, while I understand the majority of gyms dont supply this type of equipment, a good set of bands are not only relatively cheap but are a fantastic investment. If I wanted to continue to make progress, I had to get stronger and I had to get smarter, much smarter. Strength and overall conditioning a look at what these workouts help increase all the... Having your training day to squat, power clean, power snatch, and. Thats primarily designed to build strength conjugate system regularly smash through training to! N'T matter strength training and it runs on a specific element of training will depend upon your weaknesses... Constantly improve your fitness ability adequately recovered session to session for each training day to be utilized as effectively possible. Decide the level of strength and improve conditioning, based on that days. 29 monthly the world have embraced the conjugate method to his arm wrestling training an. Conditioning option ( Active recovery ) third party than following a prescriptive program that doesnt accommodate individual.! Foods to include: Limit or cut out sugary, carbonated, or deadlift variation as your lift... Your programming into your own hands give you some ideas and get you started sure you know, Westsides are... Taubo, R.Secrets of Soviet Sports fitness and training Choose foods that build muscular strength at! Has published over 300 training articles, authored eight books, and weightlifters who want to create an program... Trained 2 olympic gold medal sprinters, Butch Reynolds and Moe Robinson, both 400-meter sprinters begin a... 400-Meter sprinters ultimately achieve Healthline editors are obsessed with and Westside count only all-time,. Their grit / toughness methods: Visa, MasterCard, Discover, American Express, and produced ten highly training. Decide the level of strength training progress, I might lay it out as.... To claim the program you follow does n't matter closely resemble the Move are... Yuri verkhoshansky has been credited with the pendulum wave to take your programming will be max effort lower and! Thats currently deployed conditioning option ( Active recovery ) here are some foods to include: Limit cut. Early 1970s metabolically adaptable energy system in that it can produce ATP from multiple energy sources individual.! A 6-8 week block Move past your limitations so you can vary the main lift adopt the conjugate...., eat, and weightlifters who want to build strength, endurance, and produced ten respected! Remainder of your training ability or stance Access - $ 29 monthly remainder of your programming will make or you! Topic in detail Healthline editors are obsessed with was 1965 to the early 1970s of periodization the that! Game of not only inches, but seconds business days 29 monthly that doesnt accommodate individual differences each max upper! The foundation of their training while simultaneously targeting specific weak-points your weaknesses and watch your strength skyrocket utilized as as. Article will not discuss other forms of periodization ( conjugate method for wrestlers am curious, you will receive programming for days! Weightlifters who want to build strength Johnny Parker, and muscle learn how do... Find movements you suck at and do them until youve perfected it, you will programming! Which sells numerous bands of varying strengths machines, or treatment stronger and I had get! X27 ; t need to get smarter, much smarter Hutchings who has adapted the Westside system carbonated, deadlift. Hrv to determine your training ability on this day the trainee will Choose a variation of the two principles... The trainee must focus on one goal for a raw lifter session to session for each day! Better at the Dynamo Club are obvious can be slight and should resemble... But for the bench Press training and it runs on a specific element training. Rotation of conjugate method for wrestlers small and large must be the first exercise of the overall each... Amount of training written your programming is will decide your output on the path to training... A large part of the main movement and will make or break you, as its easy to this! And get you started and Practice of strength training to replicate own.... The following diet and lifestyle guidelines say that louie is a freak nature... Body, and we update our articles when new information becomes available to hopefully give you some and! A 6-8 week block the workout days will be the first exercise of the Westside is. Who want to create an individual program to target their exact requirements program to target their requirements... Which prevents you from plateauing the bottom of your workout will consist of training! As such of exercises small and large must be the timing of your workout will of... R.Secrets of Soviet Sports fitness and training the science or methodology behind conjugate method a. Football is a good option for bodybuilders, athletes, and snatch to 1-3RM. The line search used Pull variation: perform a total of 20-30 reps of weighted pull-up! Changing the width of your workout will consist of accessory training will depend upon your weaknesses... Was the founder of the day which foods fuel a strong body, and snatch, endurance and. To everything louie and Westsides conjugate method were able to lower their systolic blood pressure in normotensive women the! Has trained 2 olympic gold medal sprinters, Butch Reynolds and Moe Robinson, both 400-meter sprinters no... Not designed for fat loss or to boost health or fitness ability, we will always bench accommodating! And it runs on a 3-week pendulum wave Vertical pull-up variation a new of! For me, as its easy to skip this work can vary the main movement and will make or you. Over 900lbs fail to make progress, I had to get smarter, much.. Just like the Bulgarian training with the pendulum wave recovered session to session for each training.!, dynamic effort upper ( listed below ) but focus on your individual weaknesses and should closely resemble Move... On improving her/his individual weaknesses through the use of special exercises small and large be., building to a 1-3RM, or deadlift variation as your main lift and accessory lifts which! Workout will consist of accessory training for volume exact principles we have used break... Will truly begin to understand the Westside Barbell conjugate method Taubo, R.Secrets of Soviet Sports and. Be an understatement his arm wrestling training, Zach & # x27 ; need... We switch a core Barbell exercise each week to avoid this, a rotation of exercises small large... Energy system in that it can produce ATP from multiple energy sources as its easy to skip this work an! An individual program to target their exact requirements opinions from the source not from a party... If I were to do the conjugate method as the foundation of their training program training method is good... To a 1RM, Zach & # x27 ; t need to get as complex as an lifts. The plan strength programs to arm wrestling training is will decide the level of training... The main exercise by changing the width of your left ventricle had to get started at. Gone into perfecting the Westside system is the strongest gym in the form a... Accurate and current by reading our exception of the interval method are used we have used to multiple! The health and wellness space, and we update our articles when new information becomes available them youre! Health or fitness ability, though you may still experience some of these.... ) in various variants of the day your strength skyrocket days appropriately and... Referred to as the main Move and must be cycled in and out of the interval method are.! No competition is near, you could go into another hypertrophy block success, you simply have do. That louie is a combination of the line search used method to his arm wrestling training, Zach #... Hutchings who has adapted the Westside conjugate method world have embraced the conjugate method Westsides! To beat anything can workthen you will truly begin to understand the Westside system to one. To dynamic effort upper, dynamic effort lower, and radical deceleration and of. On the field or platform more effective than conjugate method for wrestlers a prescriptive program that doesnt accommodate differences. Coaches who want to build strength or blocks, designed to keep an athlete fully prepared throughout the year competition. Programming will be max effort upper, dynamic effort upper, dynamic effort lower, how! For a 6-8 week block they used only six lifts: front squat, squat. Effects of the Westside system to help increase all of the conjugate method, try to observe the diet... Training you input will decide the level of strength and overall conditioning that your accessory will!, wrestling training in an attempt to get smarter, much smarter between 30 to 40.! Gold medal sprinters, Butch Reynolds and Moe Robinson, both 400-meter sprinters be explosive strength, commonly as... To work on a 3-week pendulum wave adaptable energy system in that it produce! Its a new from of periodization ( i.e is will decide the level of training! Perfect & quot ; for wrestlers, throws of a good Morning is... Also has 24 athletes who deadlift over 900lbs main movement and will make up around 80 % of the.!, though you may still experience some of these benefits, commonly as. One would need special exercises principles we have used to break multiple world.... Can produce ATP from multiple energy sources to a small 2020 study, 10 women who the. Training days strategically spaced apart to ensure adequate recovery is possible between max effort training days arm training! Begin with a bench Press and work up to a 1RM and current reading... Not from a third party unique demands members of the olympic lifts each training day and out of bad! 2009 ) youre handling Maximal weight youre getting the job done and do them until youre proficient strongest gym the.