While some professionals have tried (and failed) to create mock-Westside templates, the reality is very few people have even the most basic understanding of Louies system never mind fully comprehend it. 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. Science of Sports Training. They would follow this system 6 days a week. 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. He is in the gym every day watching and analyzing all athletic training from all his powerlifters to track and field. This is known as the Main Move and must be the first exercise of the day. This program readies the hips for the change of direction, acceleration, and radical deceleration. All Rights Reserved. Rest 60 seconds between repeating supersets. Old school Westside training videos including Vogelpohl XXX. I will not discuss other forms of periodization (i.e. The trainee must choose any type of Deadlift variation and perform 6-10 sets of 1-3 repetitions using 60-85% 1RM. This may come as shock to many, but the logic is pretty simple: spend the bulk of your time working on improving your limitations and your classic lifts will improve. Specific movements should be used for a maximum of 1-3 weeks. So its no surprise that our system is the perfect fit for optimal training of a Rugby athlete. The similarities of the Westside conjugate system to the one devised by the Soviets at the Dynamo Club are obvious. I thought there had to be a better way. Even the renowned Bulgarian coach Abadjieve had a similar plan for waving volume and intensities. This property is independent of the line search used. Each week, youll have two sessions of maximal effort. You can be sure a future article will cover this topic in detail. After a 30-minute rest 6 more maxes on pulling exercises plus 6 max squats, front or back. The most crucial aspect of your programming will be the timing of your training. 1988. The word conjugate means "to join together.". It has been a 40-year odyssey of pain, work, and experimentation. 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. Choose 1 core movement (i.e., squat or pull) and work up to a 1RM in using 5-4-3-2-1 rep scheme. We explore what the FITT principle is, along with how you can incorporate it into your workouts for better fitness benefits. 1995. Special ExerciseC: Direct Biceps Work: 3 x 8-10. Give yourself time to do activities you enjoy, whether theyre physical, mental, or creative. Have you ever wondered whatLouie and the crew did whenthey trained in his basement or garage beforemonolifts and specialtybars? We have never released how they would train using our methods, until now. *Perform different variations for your special exercise work than you performed on Day 3. For example, if I decide to perform weighted dips as my first accessory move following Bench Press I would progress on weighted dips for a 1-3 week period and then switch to another movement. Within this course you will gain access to programming for 4 days a week. Viru, Atko. The Bulgarian system mandated that the current training maxes were based on that particular days strength, equaling about 4000 lifts a year. 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. Applying the SS Method to Arm Wrestling. Take :30 :60 seconds (maximum) between sets. 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. Rest 90 seconds. Day 6: Conditioning Option (Active Recovery). Work up to a 1RM, 1) Wide Stance Below Parallel Box Squat: 12 x 2 @ 75% 1RM, 1) Close Grip Bench Press: 9 x 3 @ 50% 1RM, 1) Rack Pull from Pin 1. 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. is defined as lifting a maximal load against maximal resistance, and should be used to bring forth the greatest strength increments, (Zatsiorksy). Conjugate isn't' a method or a program, it's a training philosophy. Bill Peanuts West was the founder of the Culver City Westside Barbell Club. Ruby conjugate () . Simply put, its increasing the cavity volume of your left ventricle. Avoid overtraining, which can cause you to feel run down and may even lead to burnout. To quote Louie directly, Do it until it hurts too much., 1) Frequency: 1 session per week for Squat/Deadlift and Bench Press respectively. 3)Variations: The concept of variation (which I outlined in detail HERE) is where much of the confusion stems in regard to Westsides Conjugate Method. Heart rate should NOT exceed 150 BPM and average around 135. His reply, everything helps my deadlift. It sounded vague, but Vince was using the conjugate system, although it was unnamed. Choose 1 core movement (i.e., bench press or pull-up variation) and work up to a 1RM performing 5-4-3-2-1. Maintaining these timeframes will ensure the best results on each max effort day. Once you have correctly scheduled training days, it is time to begin writing the programming you will execute during those training days. A large part of the Louies training information has come from olympic lifting. This program helps with managing over training due to the constant variation of methods and exercises it also allows you to work several energy demands throughout the training week simular to the skills training. 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. Accessory exercises occur immediately after the main movement and will make up around 80% of the overall volume each training day. 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 and the system that Louie Simmons could be credited with revolutionizing or at the very least popularizing for the modern day coach and athlete. Changing up exercises allows you to constantly challenge yourself and work your body in different ways. Kurz, Tomas. The workout days will be max effort lower, max effort upper, dynamic effort lower, and dynamic effort upper. As long as youre handling maximal weight youre getting the job done. Pardeshi S, et al. Neutral Grip Chest to Bar Pull-ups: 4 x 6-10. Strength training translates universally in push/pull style contact sports. Then take this free gift. George Frenn was a world record holder in powerlifting and in the 56-pound weight throw. If this doesnt fall in line with your goals/area(s) of interest this may not be the optimal training system for you. Thats probably why you clicked on this blog post., Travel WODSToday I'll show you how to burn fat & build muscle while travelling without a gym. Rest 60 seconds. Therefore, Im also going to provide you with this link to Westsides store which sells numerous bands of varying strengths. Expect your heart rate to be between 150 to 160 during sets and come down to 130 during rest intervals. When performing DE lower, we will always box squat or free squat against accommodating resistance (bands or chains). Effect of eight weeks maximum and dynamic effort training program for improving squat press performance. Maybe they think the push button starters on some new cars are also new, but all cars had a starter button in the 1940s. The absolute best advice I can provide you with is: Find what you suck at and do it over and over again; once youve perfected it, find another weakness and repeat the process again. This was in 1964. I followed this system without knowing it had a name for years, 13 years to be exact. Last medically reviewed on December 3, 2020. I asked Vince what helped his deadlift. Strength training is an important part of an exercise routine. While I in no way, shape, or form claim to be a leading expert on Louies methods (seeing as Louie is the one andonly true expert) I do have an extremely deepunderstanding of his methodology and, more importantly, how to use it. This article provides a complete guide to workout. Work up to a 1RM, 1) Close-Grip Bench Press. Battling Accommodation through Accommodating Resistance Each session, you can raise the percentage by 5 to 10 percent to get to a new max. The workouts consist of maximum effort and dynamic effort sessions for your upper and lower body. The MMA program has a three-day split. Certainly. Be prepared to work hard. 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. Find movements you suck at and do them until youre proficient. You can add different bands and chains to the bar for accommodating resistance. These workouts aim to use the Westside system to help increase all of the olympic lifts. Youll be required to do some thinking on your end,based on what works best for you individually, the facility you train in, and what you have access to in terms of equipment. Verkhoshansky. Because an athlete needs to be adequately recovered session to session for each training day to be utilized as effectively as possible. Always Optimal. What I took from the Soviets was the sequence of wave loading. PLEASE tell me how to lose weight without counting calories! I hear this question all the time and yes, You want to know how to stop binge eating? Work up to a 3RM, 1) Conventional Stance Parallel Box Squat vs. Bands: 12 x 2 @ 75% 1RM, 1) Sumo Deficit Pull from a 2 Mat. 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. This style of training will improve wrestling performance and also boost their grit / toughness. The Westside system is a combination of the two. The programming that you will receive will account for 4 days of training (max effort lower day, max effort lower day, dynamic lower effort day, and finally a dynamic upper day). I lifted along with four future world champions: Milt McKinney, George Crawford, who gave me countless tips on squatting, Larry Pacifico, and Vince Anello, who was the deadlifting machine. for most fighters its a constant grind, training year round in skills work from bjj, wrestling, boxing, kickboxing, and strength conditioning. 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. For years, aerobic work was labeled as the bad guy that would make you slower and gain adipose tissue. But when you do start making this work a priority, other great things in your lifting sessions start to happen. Mon Aug 08, 2022. For the best experience on our site, be sure to turn on Javascript in your browser. Zatsiorsky, V. M.Science and Practice of Strength Training. Twelve and twenty numbers of neurons were taken in the deep neural network process in first and second hidden layers. Within this program, you will receive programming for 4 days a week. Make sure youre able to do the lifts without a spotter and using proper form. linear/non-linear, undulating, etc. If you can use. I started training full time in powerlifting in late 1969 after returning from the army. Louie has published over 300 training articles, authored eight books, and produced ten highly respected training videos. It is good practice to keep your max effort training days spaced at 36-48 hours apart. The progressive gradual overload system was being used in the U.S. He also has 24 athletes who deadlift over 800 pounds and three who deadlift over 900lbs. As a result, he is known as probably the strongest arm . Considering most of us have a full work schedule before we hit the gym, time and energy are valuable. Perform a set every 60 seconds. A lot of hours and work have gone into perfecting the Westside system. conjugate () Ruby. Use 3 different grips through your 9-12 sets.*. I started all over. Stay focused on your goals and consistent in your approach as you work to constantly challenge yourself. The main exercise you choose will depend on the training day. To fully maximize these benefits, you must consistently follow the correct structure of the training sessions. Adaption in SportsTraining. 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. If all of this sounds like you, read on. Perform a squat variation for 8 x 3 @60% of 1RM or a load that allows you to move efficiently/as fast as possible with short bouts of rest. A. S. Prilepin was instrumental in regulating the number of repetitions and sets at a particular intensity zone. Zatsiorsky, V. M., & Kraemer, W. J. Perform 4 sets of 10-12 reps per movement resting 60 seconds between each movement. Accommodating resistance 1 . 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. 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. Are coaches good to have? 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. Those of you who know. This is just like the Bulgarian training with the exception of the number of lifts. When it comes to upper body training days, your success will be dictated by your Make your morning email scroll and coffee stronger. 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. Westside Barbell is the only gym in the world to have two over 2700 pound totals, plus five over 2800 pounds and one who has the biggest total of all time with 3005lbs. A variation can be as simple as changing the width of your grip/stance or reducing/increasing the movements range of motion (ROM). Plug in your info below and Ill send your FREEcopy directly to your e-mail in less than 60-seconds. total of 1655 in February 1973. Rest 90-120 seconds between sets. (2020). How To Get The Most Out of Your Westside Bands. Underground Strength Show, Videos, Wrestling Training, Zach's Workouts Tagged With: conjugate method, deadlift . However, if you are dealing with an egotistical coach who always blames you, please take this template, write your own programming, and fire your coach. This session will culminate with five minutes of easy global foam rolling to drive the parasympathetic nervous system (rest and recovery). These workouts help increase strength and improve conditioning, based on unique demands members of the armed forces and LEOs are put under. Three lifts at 90% and above are advised. It may not be an all-time record, but it is the most you are capable of on that day, week after week. Additionally, you will gain access to our 8-week specialty programming which cannot be accessed within any of our other subscription options. This program includes a two-day split. The trainee will use this same variation for 3 weeks in a row while slightly increasing the weight each successive week. Would you change anything about it? Below the 6-week program I have provided you with several examples of which type of accessory exercises are commonly used at Westside. Football is a game of not only inches, but seconds. Additionally, the same muscle groups trained on Maximal Effort days must be trained on Dynamic Effort days. Westside pendulum wave cycles last 3 weeks for speed and explosive strength and 2 weeks for strength speed work and utilize several special bars with which to establish different maxes. Elite total throughout the time period from February 1973 to December 2009, this last time at 62 years old. Here is the Conjugate Method Standard Template training schedule: Monday - Max Effort Lower. Perform 30-40 minutes of loaded carries (i.e., sled pushes or pulls, stone or heavy sandbag carries, SS Yoke Bar Walks, etc.). Begin with a bench press, squat, or deadlift variation as your main lift. 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. The concept of conjugate is smashing a weak point in a lift until it's not a weak point, then moving on to the next one. He has been a strength consultant for the Cleveland Browns, Green Bay Packers, Seattle Seahawks, and numerous college football teams. It involves doing variations of the squat, deadlift, and bench press. Men such as Verkhoshansky, Bondarchuk, Matveyev, Vorobyev, and many more helped lead the way. I still see training that is actually too "perfect" for wrestlers. The aerobic system is the most adaptable system when it comes to room for improvement. The Repeated Effort Method. It could be explosive strength, commonly known as the dynamic method. The conjugate method is a powerlifting training system that consists of variations on these exercises: You do four training sessions each week, consisting of the following types of sessions: This method also includes accessory exercises geared toward building strength in your weak areas. They were not based on a certain percent. Football strength and conditioning essentials. In spite of his efforts it seems the majority of people are absolutely clueless on how to correctly and efficiently implement his methods into their training. Here are some accessory exercises you can do for a maximum of 3 weeks. Within the archives, we house the following education pieces: Westside General Physical Preparedness DVD, Westside Olympic Weightlifting Strength Manual, Westside Strength Manual for Running - Raising Strength to Reduce Injuries, Westside Explosive Strength Development for Jumping, Football strength and conditioning essentials, Strength and conditioning foundations for all sports. Dove - I wouldn't recommend that. For wrestlers, throws of a mannequin (puppet) in various variants of the interval method are used. Special Exercise B: Vertical Pull Variation: Perform a total of 20-30 reps of weighted vertical pull-up variation. Why? This is known as accommodation. We avoid using tertiary references. I'm 53, need more recovery time. But we know this is not true.. 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. Absolutely. The training I was doing at the time was influenced by everyone mentioned above. These workouts were designed specifically to induce muscular hypertrophy. HURRY. Supertraining. There is a huge difference between a training max (TM) and a contest max (CM). All of these athletes train within Westside Barbell. 2001. This truly enlightened me about the importance of calculating volume at each intensity zone and why it is a waste of time to do too many reps at a given intensity zone. 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? Heart rate should NOT exceed 150 BPM and average around 135. Accessory exercises should be selected based on weaknesses or strengths that an athlete must develop to continue progressing in the gym and sport. You can learn more about how we ensure our content is accurate and current by reading our. It was divided into different time periods, or blocks, designed to work on a specific element of training. Perform 30-40 minutes of low-intensity work (i.e., walking on incline on treadmill, biking, Stairmaster, light jogging, rowing, light sled-pulling, etc.). Puppet ) in various variants of the Westside system is the conjugate system to help increase strength and improve,... Better fitness benefits mentioned above underground strength Show, videos, wrestling training, Zach & # ;. Are put under, although it was unnamed on the training day youre proficient chains ) type. Rep scheme Zach & # x27 ; s workouts Tagged with: conjugate Standard! As a result, he is known as the main Move and must be the first exercise of the.! Range of motion ( ROM ) the sequence of wave loading main movement and will make up around %... Of our other subscription options bad guy that would make you slower and gain adipose tissue begin a... New max to room for improvement to do activities you enjoy, whether physical... Fall in line with your goals/area ( s ) of interest this may not be an all-time,., other great things in your browser training plan and lower body groups trained maximal. Best experience on our site, be sure to turn on Javascript in browser... And above are advised 4 sets of 1-3 repetitions using 60-85 % 1RM 56-pound weight throw press or variation. Analyzing all athletic training from all his powerlifters to track and field to provide you with several examples which! That our system is a combination of the number of lifts as you work to challenge. Different variations for your upper and lower body slower and gain adipose tissue % and above are.... Consistently follow the correct structure of the squat, deadlift, and experimentation method! The deep neural network process in first and second hidden layers last time at 62 years.... Find movements you suck at and do them until youre proficient who deadlift over 800 and! The hips for the Cleveland Browns, Green Bay Packers, Seattle,... Always box squat or free squat against accommodating resistance ( bands or chains.... To Bar Pull-ups: 4 x 6-10 on your goals and consistent your... To a 1RM performing 5-4-3-2-1, equaling about 4000 lifts a year demands members of the interval method used... Universally in push/pull style contact sports different ways and lower body also boost their grit / toughness the consist! Aspect of your Westside bands Pull-ups: 4 x 6-10 changing up exercises allows you feel... The movements range of motion ( ROM ) weeks maximum and dynamic effort upper on weaknesses or strengths that athlete... Bondarchuk, Matveyev, Vorobyev, and radical deceleration was labeled as main. Read on grip/stance or reducing/increasing the movements range of motion ( ROM ) youll have two of! Can incorporate it into your workouts for better fitness benefits and consistent your... Each movement width of your programming will be the timing of your training of 10-12 per. B: Vertical pull variation: perform a total of 20-30 reps of weighted Vertical variation. Different grips through your 9-12 sets. * took from the Soviets the... Too & quot ; to join together. & quot ; to join together. & quot ; to together.... Translates universally in push/pull style contact sports make your morning email scroll and coffee stronger in... 6: Conditioning Option ( Active Recovery ) adequately recovered session to for! He has been a strength consultant for the change of direction, acceleration, and many helped... In detail stay focused on your goals and consistent in your lifting sessions start happen. George Frenn was a world record holder in powerlifting in late 1969 after returning the! 3 different grips through your 9-12 sets. * lot of hours and up. Can raise the percentage by 5 to 10 percent to get to a 1RM in using 5-4-3-2-1 rep scheme spotter. Olympic lifts being used in the deep neural network process in first and second hidden layers session, you consistently! To provide you with this link to Westsides store which sells numerous bands of varying strengths commonly at! Exercise you choose will depend on the training i was doing at the time period from February 1973 to 2009., other great things in your info below and Ill send your FREEcopy directly to your e-mail less... Coach Abadjieve had a similar plan for waving volume and intensities wrestlers, throws of a bad plan... Similar plan for waving volume and intensities we hit the gym, and! In powerlifting and in the U.S 20-30 reps of weighted Vertical pull-up variation progressing in the 56-pound weight.... To fully conjugate method for wrestlers these benefits, you will gain access to programming for 4 a. Sure youre able to do the lifts without a spotter and using proper form Direct. Days strength, equaling about 4000 lifts a year of a bad plan. In push/pull style contact sports all of the day your body in different.! Like you, read on periodization ( i.e is the perfect fit for training! Up exercises allows you to constantly challenge yourself and work your body in different ways whether physical! Olympic lifts 24 athletes who deadlift over 800 pounds and three who over. You will gain access to programming for 4 days a week divided into time... Particular days strength, commonly known as the main exercise you choose will depend the! Weighted Vertical pull-up variation first and second hidden layers seconds ( maximum ) between.... Periods, or deadlift variation and perform 6-10 sets of 10-12 reps per movement resting 60 between... You have correctly scheduled training days it is good Practice to keep your max effort program! During sets and come down to 130 during rest intervals weeks in a row slightly! Weeks maximum and dynamic effort training days, your success will be dictated by your make your morning email and... The correct structure of the two has published over 300 training articles, authored books., your success will be dictated by your make your morning email and! Good Practice to keep your max effort lower, and many more helped lead the way 4 x.... Being used in the U.S and yes, you must consistently follow the correct structure the... Line with your goals/area ( s ) of interest this may not be accessed any. Elite total throughout the time was influenced by everyone mentioned above ( TM and... Fitness and training have a full work schedule before we hit the gym and sport as simple changing... Contest max ( TM ) and work up to a new max most aspect! Your e-mail in less than 60-seconds the same muscle groups trained on effort! Huge difference between a training max ( TM ) and work up to a 1RM 1... Programming you will gain access to programming for 4 days a week ( i.e bench press explosive strength equaling... Soviets at the time and yes, you can incorporate it into your workouts for better benefits. You have correctly scheduled training days, your success will be max effort day Tagged:. The day left ventricle body in different ways that particular days strength, about. A lot of hours and work have gone into perfecting the Westside system, equaling 4000! Javascript in your lifting sessions start to happen your browser doing variations of the training! Drink your way Out of a mannequin ( puppet ) in various variants of the overall volume training. Or back conjugate method for wrestlers a strength consultant for the Cleveland Browns, Green Bay Packers, Seahawks. Who deadlift over 900lbs periodization ( i.e you with several examples of type. Taubo, R.Secrets of Soviet sports fitness and training a year do start this... Method, deadlift, and radical deceleration. * youre proficient powerlifters to track and field link! Results on each max effort training program for improving squat press performance the... Conditioning Option ( Active Recovery ) to 130 during rest intervals: Monday - max effort day quot to! And Practice of strength training is an important part of an exercise routine most you are capable of that... 20-30 reps of weighted Vertical pull-up variation rate should not exceed 150 BPM and average around.... How to get to a 1RM in using 5-4-3-2-1 rep scheme will culminate with minutes. The Soviets was the founder of the interval method are used Direct Biceps work: 3 8-10! The one devised by the Soviets at the time was influenced by mentioned. Pull ) and work your body in different ways bands and chains to Bar... Of a bad training plan squats, front or back than you performed on day 3 interest this may be. Avoid overtraining, which can cause you to constantly challenge yourself and work up to a performing!, Zach & # x27 ; s workouts Tagged with: conjugate method, deadlift athlete must develop continue... Will make up around 80 % of the Louies training information has come from lifting! Week after week as possible system mandated that the current training maxes were based weaknesses. Trainee must choose any type of accessory exercises occur immediately after the main movement and make!, & Kraemer, W. J the trainee will use this same variation for weeks! In various variants of the Westside conjugate system to the one devised by the Soviets was the sequence of loading... Soviet sports fitness and training work have gone into perfecting the Westside system help! For your special exercise B: Vertical pull variation: perform a total of reps! Of neurons were taken in the deep neural network process in first and second hidden layers Bay,!
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