Elite level programming for our conjugate athletes who aspire to qualify for regionals or beyond. The most fun thing about the conjugate method is the experimental aspect of it all. 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. 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. 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. The methods employed at louies westside barbell were developed both organically and through the extrapolation of principles from old eastern bloc sports science literature. In 1972, the most successful weightlifting club in history, russian dynamo club, experimented by rotating 2545 special exercises, to avoid accommodation, with great success. Why do advanced athletes need periods of emphasis on one quality or another. The soviets had coaches, like matveyev, who realized there was a much better method of planning. Louie simmons gym, westside barbell in columbus, ohio, is regarded as the most hardcore gym on earth. Crossfit certificate courses are open to individuals and trainers at all stages of development. Simmons programming is commonly referred to as the westside method, after westside barbell, which is simmons gym. In westside, athletes are required to perform two max effort me days per week. This comprehensive book and band bundle covers all the bases.
Simmons has been a strength consultant for several nfl teams and is the inventor of the reverse hyperextension machine. The system was introduced at westside barbell, in columbus, ohio, home to the strongest powerlifters in the world. Order your copy or copies of the book of methods by using the order form on the right. More on the conjugate method mash elite performance. Louie simmons book of training methods is the perfect guide to any serious. Fast forward to 1983, louie simmons, founder of westside barbell coupled the russian conjugate and bulgarian systems. Burley hawk the westside method, also known as the conjugate method, is a program that is often times misunderstood in the raw powerlifting realm. Sep 07, 2017 in this video, we discuss some of the different ways that we use the principles of westside barbell to train athletes. Mike stone as a form of fatiguemanagement that contains periods that repeat. Conjugate method used with max effort method, switches up the lift used during max effort every 12 weeks to prevent cns fatigue. On a worldwide scale, we have athletes like samantha briggs and lindsey valenzuela number 1 and 2 worldwide ranked crossfit females following our strength programming, and crossfit conjugate black team placing in the top 25 for the first open workout this year, 14. The conjugate system is a cornerstone of westside barbell training. A lot of good information explaining the conjugate method but my god this book needed to be edited.
Westside barbell squat and deadlift manual by louie simmons. 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. Jan 16, 2018 now that the westside method has been dissected and we know what makes a great conjugate system for athletes and raw powerlifters, we can list out all of the rules of creating a conjugate system. The conjugate system was not created specifically for geared powerlifting. Since louie started publishing his articles on his methodologies in power lifting usa back in the 1990s, the methods grew wildly in popularity. If you understand the conjugate method, can devote 4 to 5 hours of training per week, not competing in sports but is trying to look and feel better, boy, have i got the perfect program for you. Jan 01, 2000 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 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. Louie simmons has been without a doubt one of the most iconic and at times controversial figures in the strength. 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. The start of most plans would begin with moderate intensity, a decent amount of volume, and steady aerobic work before moving onto. Louie simmons has been without a doubt one of the most iconic and at times controversial figures in the strength world.
Pick two sessions where you work up to a 610 rep max on a compound barbell movement immediately after your main work. The former soviet union claims to have invented the conjugate method at a club known as the dynamo club. Conjugate crossfit by chris mason crossfit journal. Through using the dynamic effort and repetition methods lifters can improve speed, power, and hypertrophy while simultaneously recovering from the demands of the maximal effort training sessions performed earlier in the week. Westside barbell is a private, invitationonly, elite training facility in columbus, ohio that was created by. Well researched, however for all the science louie boasts their. A large percentage of competitive athletes only have twelve to sixteen weeks of uninterrupted training time per year. They had 70 highly ranked lifters and used 25 to 40 special exercises to complement the olympic lifts. The conjugate system for a crossfit gym twobrain business. The westside barbell conjugate method is perhaps the single best system designed to help trainees achieve their ultimate strength potential. The progressive gradual overload system and other incorrect training methods have proven to be inferior to forms of wave periodization, such as the westside barbell conjugate system. 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. They were, remember, model athletes, built for their sport.
Now that the westside method has been dissected and we know what makes a great conjugate system for athletes and raw powerlifters, we can list out all of the rules of creating a conjugate system. A few people gave me a hard time after my last post, but i am pretty sure that they didnt read my blog. Westside vs the russian conjugate system kabuki strength. In this article i will give a brief outline of the methods used at westside and how to. 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. Chris mason suggests ways for crossfitters to incorporate the method into a crossfit program. The conjugate method westside barbell training log week 6. The westside barbell method, also known as the conjugate method, was developed by louie simmons. The westside barbell conjugate method is one of the only systems that prioritizes recovery on a weekly basis. Still training of course but had to bump the days forward due to job interviews and doing tests.
To this day, westside is essentially a giant laboratory for louie simmons to test various ideas upon his athletes. 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. The squat and deadlift manual, features 173 pages of the most effective training methods based on science and proven by results. I myself find it difficult to explain just how jumbled up his writing in this book is. Periodization refers to the longterm planning of training to create an optimal peak performance. Over the past decade, crossfits growth has been explosive and there is no slowdown in sight. Start by marking westside barbell squat and deadlift manual as want to read. Louis has developed and popularized a system of training named after the westside barbell gym, sometimes referred to as the conjugate method. Louis simmons born 12 october 1947 is a former american powerlifter and current strength coach. Buy westside barbell book of methods by louie simmons 2008 paperback by simmons, louie isbn. Even if youre new to lifting, adding bands andor chains to your barbell may help you get stronger, faster.
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. They simply saw that i was writing about louies book, and decided to attack. From the squat, bench, and deadlift, to track athletes and youth. Dec 08, 2011 in my article the westside barbell conjugate method. I found out early on that after 3 weeks of doing the same lift i regressed. 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. You can get significantly bigger, stronger, and faster in only twelve weeks. I have worked with brandon for a number of years and you may find him featured in some of my coaching videos as well. Since i started crossfit in 2006, ive noticed a trend in our community. With the westside conjugate method, we switch a core barbell exercise each week to avoid accommodation. Louie simmons method s book literally shows you the state of the art methodology to getting world record strength lifts. It just happened to be popularized by some of the people that used it for that purpose.
Louie himself has worked with several professional athletes of many different sports using the conjugate system. This method also increases special strength qualities and perfects coordination, which will help advance technical skill. I read this book wanting to learn more about the westside method, especially since i have recently started competing in. To this day, the westside barbell book of methods is one of the most. Part i one of the great joys i have is being able to speak and learn from top coaches and training minds such as louie simmons and pavel tsatsouline. Conjugate periodization the westside model catalyst. 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. Nov 25, 2015 over the past decade, crossfits growth has been explosive and there is no slowdown in sight.
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. 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. There are countless ways to write a program that will yield results, but the name of. Conjugate training varies exercise, weight, speed, and volume of exercises, thus avoiding adaptations of the body. I realized i could only squat, bench, or deadlift so much by doing only those three lifts. Keep in mind that even in books louie simmons or dave tate have written, they will sometimes totally replace me day with just re without even using the barbell. Conjugate method combined with crossfit programmed by laura and shane sweatt. A users guide, i outlined the basics of westsides 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. This is a complex method of rotating special exercises that are close in nature, in our case, to the power lifts. Amazingly it can also apply to general sport strength by applying his conjugate method to training. 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. I only get enough time for about 10 pages of louies book 23 times per week, so these little reports are a little spread out. Mar 05, 2014 on a worldwide scale, we have athletes like samantha briggs and lindsey valenzuela number 1 and 2 worldwide ranked crossfit females following our strength programming, and crossfit conjugate black team placing in the top 25 for the first open workout this year, 14. 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.
A comprehensive users guide to the westside barbell conjugate method for powerlifting, by worldrecord holder and coach jordan syatt. Louie has published over 300 training articles, authored eight books, and produced ten highly respected. This should give you a solid base, just remember to always stick with the special exercises. Part 6 the rules of the conjugate method for athletes. His exclusive gym, westside barbell in columbus, oh, has more than 100 world records to its name. Nov 28, 2006 the evolution of westside barbell training. For benching, use 4050% of a 1rm with a method of accommodating resistance, i. Louie simmons methods book literally shows you the state of the art methodology to getting world record strength lifts. The conjugate method by westside barbell beast blog. This book is a collection of training methods i have obtained through the past 30 years. I spent 12 years training with the wrong methods, one being the western periodization. For benching or squatting, 2024 total lifts are standard on dynamic method day. They went on to say that longterm variable resistance training using both chains and elastic bands attached to a barbell was an effective method of improving maximal strength in both trained and untrained subjects.
Aug 11, 2017 the conjugate method was originally designed by louie simmons, the owner of arguably the strongest gym in the world, westside barbell. Foreward the conjugate system is new hot word when it comes to training systems right now. Peter bremner is the number one deadlifter in ireland and the newest recruit to join westside barbell. Developed by louie simmons, westsides conjugate method incorporates the maximal effort method, dynamic effort method, and repetition method within a. Science has proven that training at 90 percent or above for 3 weeks will cause physical and mental fatigue. Sometimes this is done as a break, other times to hammer a muscular weakness or conditioning weakness. I read this book wanting to learn more about the westside method, especially since i have recently started competing in powerlifting. Any raw lifters here mess with the conjugate method.
We have used these principles with athletes in middle school through college. Over 70 pages on the most effective training methods and how to execute them. The results you can achieve in three months of training with the conjugate method are outstanding. Nov 15, 2010 the conjugate system is a cornerstone of westside barbell training. The westside barbell template for athletic development. The westside barbell method, also known as the conjugate method, was developed. Conjugate programming for the highly competitive athlete who does not have access to any specialty bars, chains, or a reverse hyper. 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.
For this reason it could be considered a periodization model, which is defined by sports scientist dr. In this podcast, louie sits down with peter to find out about his training and his thoughts on training at westside. 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 barbell is the strongest gym in the world. 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. There has always been controversy over who came up with. Improving strength with the westside conjugate system. Before i begin its important for me to clarify what i aim to accomplish through writing this article. The two most common types of periodization in western culture are linear periodization and conjugate periodization. For squatting, use 5060% with a method of accommodating resistance. All of these athletes train within westside barbell.
Everyday low prices and free delivery on eligible orders. 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. This is an ebook this book is a collection of training methods i have obtained through the past 30. If you havent heard of conjugate planning by now you must have been living under a rock. If you ever watched a video of louie simmons speak, this book is no different. As a quick summary, the conjugate system is centered around two heavy days or lower and upper max effort as well as. Conjugate periodization the westside model catalyst fitness. In this video, we discuss some of the different ways that we use the principles of westside barbell to train athletes. Proponents of a conjugate model argue that it produces athletes who are always ready to compete. To this day, the westside barbell book of methods is one of the most interesting works ive ever read on powerlifting albeit also one of the more. In my article the westside barbell conjugate method. Part 6 the rules of the conjugate method for athletes and. Goodreads helps you keep track of books you want to read.
To this day, the westside barbell book of methods is one of the most interesting works ive ever read on powerlifting. The conjugate method, popularized by louie simmons of westside barbell, is a system of training that emphasizes variation in order to avoid the law of accommodation more on that in a moment. Mar 31, 2020 peter bremner is the number one deadlifter in ireland and the newest recruit to join westside barbell. Traditional training plans addressed single qualities at a time, like the example above. 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. The conjugate system for a crossfit gym box programming. But make no mistake, the westside conjugate system is not a system designed solely for powerlifters. Legendary powerlifter louie simmons explains the methods that have brought success and records to westside barbell lifters. 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. The progressive gradual periodization system will have an eerily similar negative effect on athletes, causing muscular atrophy and loss of speed and acceleration and must be avoided completely inseason and outofseason. In this strength manual, louie simmons lays out how the former soviet unions system for raising the gpp of their perspective athletes ages 710 can be used with the.