Westside barbell program spreadsheet is templates for spreadsheet and letters templates. The perfect training system to get brutally strong. The westsidebarbell conjugate method syatt fitness. The westside conjugate systemwestside barbell club george frenn was a world record commonly known as the dynamic method. The programs principles are borrowing from soviet and bulgarian weightlifting training techniques and ingeniously adapted to powerlifting. Westside barbell conjugate method the ultimate workout program template free download as pdf file. The westside system adheres to a 4day per week training schedule and uses an upperlower split. A users guide and the westside barbell conjugate method. Science has proven that training at a 90% or above for 3 weeks will cause physical and mental fatigue. 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. This images was upload at november 28, 2018 upload by viviana k in excel spreadsheet. Westside barbell, the gym, has produced more multiply world record holders than any other single gym in the history of powerlifting.
Combining the speed and max effort days, five elements of strength are trained. Louies gym westside barbell has become what many people identify as the conjugate system. The westside barbell method, also known as the conjugate method, the westside barbell book of methods is one of the most. The supportive gear, in westside s opinion, pushes one to gain bodyweight to increase the squat and bench press, but anyone, including myself, can tell you, if. The westside method, also known as the conjugate method, is a program that is often times misunderstood in the raw powerlifting realm. To this day, the westside barbell book of methods is one of the most interesting works ive ever read on powerlifting. Most training programs have separate phases throughout the training. This document was uploaded by user and they confirmed that they have the permission to share it. The standard template there is a great story from dave about how the standard template originated.
Learn how to use the westside conjugate methods for raw powerlifting this bundle includes three books, plus a bonus section for frequently asked questions about using the westside system for raw lifting. Also known as the westside method because it was devised by louie simmons of westside barbell gym in columbus, ohio, the conjugate. Westside for skinny bastards a modified lifting program. Westside vs the russian conjugate system kabuki strength.
If youre looking for a description of why this method works or how it. Conjugate periodization the westside model catalyst. In part 1 i wrote about the numerous methods that westside uses on dynamic squat and bench day. Westside barbell is an invitation only training facilityliving laboratory pushing the boundaries of athletic performance under the guidance of louie simmons. The westsidebarbell conjugate method a users guide. The team is going back the original training style of conjugate on how it. The conjugate method also improves spp special physical preparedness e.
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. While the program is certainly effective for a vast population of lifters, its not exactly the easiest to follow correctly for lifters with a limited training history. Free strength program how i set up the conjugate method. Louie simmons has been powerlifting full time since 1969, and hes still going strong. Here you can find westside barbell book of methods pdf shared files. My aim is to compete raw with wraps and i am interested in this method because i can follow it for a. However, as chris mason states, if a crossfitter were to adopt the westside conjugate method. A comprehensive users guide to the westside barbell conjugate.
This is the most effective method to gain strength continuously throughout the year, with no ridiculous offseason. In my article the westside barbell conjugate method. When training for maximal strength, one must use the three methods of. The system is best known for its guidelines on exercise selection, periodization, and the use of. 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. The wide variety of special exercises will perfect form. I am collecting powerlifting routine spreadsheets for future reference and have failed to find one on wsbb wsbb is a training philosophy not an exact routine like smolov. 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 template. In this 2 hour online seminar louie simmons answers the most frequently asked questions by coaches and athletes. 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.
Training consists of maximum effort work, dynamic work, and repetition work. The nfl use louie simmons westside training methods, but ohio state wont documentary bonus 1. Is there any westside barbell excel document available. Westside for raw lifters by musclebear december 12, 2016 if youve been involved with powerlifting within the last few years, youve most likely heard of the westside barbell method developed by louie simmons.
The westside barbell philosophy challenges popular beliefs about the wa. During those two months, i did nothing but train westside, sleep, eat, and play video games. The 6 most blatantly misunderstood components of the westside barbell conjugate system. Westside barbell is an invitation only training facility living laboratory pushing the boundaries of athletic performance under the guidance of louie simmons. Maximum effort and dynamic effort workloads on the main lifts are alternated within 72 hours of each other. Repetition method lifting a submaximal weight to the point of failure. The westside conjugate system is the best of two advanced training systems. Conjugate method used with max effort method, switches up the lift used during max effort every 12 weeks to prevent cns fatigue. Mike ohearn nice body but what can you do with it part 8 power lifting duration.
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. 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. Download louie simmons the westside barbell book of methods. Ive heard it 435 different times and it never gets old. With the westside conjugate method we switch a core barbell exercise each week to avoid accommodation. Westside barbell template working with the standard template by jim wendler for. A users guide, i outlined the basics of westside s methodology and how to set up an appropriate training regimen as you may recall, i stated that an entirely separate article must eventually be devoted to explaining the accessory work and how to train your individual weaknesses. Ive run westside and applied the methods for about 2 years now. I immersed myself in the westside conjugate method as fully as i could. The legendary conjugate method for strength development. 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. The two approaches to training are quite similar in that there is no offseason.
The westside barbell method, also known as the conjugate method, was developed by louie simmons. The super training team is at the end of their program and has taken a change in training styles. Westside barbell club westside barbell club is directed by louie simmons. Westside for skinny bastards a modified lifting program for hardgainers by joe defranco this article originally appeared on. 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. Before i begin its important for me to clarify what i aim to accomplish through writing this article. The conjugate method focuses on developing all aspects of strength at once instead of one type at a time.
Westside barbell conjugate method the ultimate workout. Foreward the conjugate system is new hot word when it comes to training systems right now. More specifically, as westside is a powerlifting gym the upperlower split can be more suitably defined as a squat and deadliftbench press split. Reflections on westside juggernaut training systems. Westside barbell program spreadsheet spreadsheet collections. Louie speaking to crossfit on the conjugate system part 1 skip navigation sign in. The conjugate method is a term and methodology made most popular by louie simmons, owner of the westside barbell club and the creator. Involved in strength training for over 27 years, he is also a strength coach for numerous american football teams. Louie researched into the russian strength training methods and found the conjugate system.
I believe it is easy to add pounds to a squat or bench press due to more progressive equipment. Louie simmons the westside barbell book of methods. Westside barbell made simple mark bell helps translate the westside method for the power project army. Download westside barbell book of methods pdf files. Scribd is the worlds largest social reading and publishing site.
Westside barbell system presentation weight training. 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. Believing in the system he introduced the techniques to his club. Few powerlifting programs have generated as much interest as conjugate periodization aka westside. Bulgarian system, where nearmax lifts are performed every workout.
Simmons is a prolific writer and has written numerous articles. A guide to accessory work i outlined how to program and structure your individual training routine based on westside s conjugate method now, after nearly 1 year of publication and each article receiving over 100,000 views, im back with a new resource. Many methods are combined and rotated in the conjugate system. Download pdf westside barbell conjugate method the ultimate. Westside principles positively impacted me in a major way, today i share my stories and experiences in applying the philosophy. 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. Louis has developed and popularized a system of training named after the westside barbell gym, sometimes referred to as the conjugate method. Conjugate training is a method that brings together all aspects of training at the same time. Deadlift records have made little progress in recent years. The similarities of the westside conjugate system to the one devised by the soviets at the dynamo club are obvious. Conjugate method for powerlifting explained and why i hate. Sign up for our email and be the first who know our special offers.
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