Mar 04, 2017 i am not talking about a pdf file with a cookie cutter template of what lifts to perform this is something that has never been done before in powerlifting. The westside barbell book of methods ebook webinar the dynamic method only available for subscribers sign up here. But thats because dave signs my checks and i have to nod and laugh whenever he says. This is the best file and format to save and print a copy. More specifically, as westside is a powerlifting gym the upperlower split can be more suitably defined as a squat and deadliftbench press split. I am not talking about a pdf file with a cookie cutter template of what lifts to perform this is something that has never been done before in powerlifting.
Westside barbell conjugate method the ultimate workout. Crossfit certificate courses are open to individuals and trainers at all stages of development. I have to ask what good is an excel spreadsheet for a westside style template. 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. The westside system adheres to a 4day per week training schedule and uses an upperlower split. Ct or anyone who can help ive been using the westside conjugate method and have made great jumps in my strength with the compound lifts bench squat etc now im looking to do the same with my olympic lift pbs how could i apply the methods to olympic lifting which i heard was what the westside system originally came from if i was to concentrate on olympic lifts how could i organize the. I was extremely fortunate to listen to coach during a 2day seminar, july 2002 with mel siff. Nov 14, 2015 the westside barbell conjugate method.
Burley hawk the westside method, also known as the conjugate method, is a program that is often times misunderstood in the raw powerlifting realm. There are countless ways to write a program that will yield results, but the name of. I realized i could only squat, bench, or deadlift so much by doing only those three lifts. The maximal effort method is used to create high levels of muscle tension. Jan 03, 2017 the core of westside program is three workout systems. Click download file button or copy westside barbell book of methods pdf url which shown in textarea when you clicked file title, and paste it into your browsers address bar. What is the purpose, when you are changing things so drastically. Questions on the westside conjugate system im just curious if anyone on here is doing ithas done it and what kind of strength gains did they experience and whats advice that could benefit me going forward. Westsides microcycle shortterm planning runs on a 7day sequence in which they adjust the volume and intensity of training according to the method emphasized each day. Dec 08, 2011 in my article the westside barbell conjugate method. The classic conjugate template calls for 4 training days per week.
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. Westsides conjugate method follows the bulgarian system of maxing out on each max effort day. Louie simmons when lifters repeatedly use the same simple method of training to raise their. Special assistance or not their record and training principles are extraordinary and their programs are designed so that only the best can survive. As a result of louies experience and knowledge over, 100 training articles have been published and 7 training videos produced. Download westside barbell book of methods pdf files tradownload. Download westside barbell book of methods pdf files. If you believe that the conjugate system was meant to revolve around accommodating resistance bandschains, a weekly micro cycle of max effort, dynamic effort, and the occasional repetition effort methods. During that time frame, i won a gold medal at the ipf classic raw world powerlifting championships in suzdal, russia. There has always been controversy over who came up with. Ct or anyone who can help ive been using the westside conjugate method and have made great jumps in my strength with the compound lifts bench squat etc now im looking to do the same with my olympic lift pbs how could i apply the methods to olympic lifting which i heard was what the westside system originally came from if i was to concentrate on olympic lifts how could i organize the max. The wide variety of special exercises will perfect form. 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.
Downloads the westside barbell book of methods bo by ibsekevo. Like the soviet system, we use a multitude of special exercise during the weekly or monthly plan. A users guide it is important to understand what the westsidebarbell conjugate method actually is. Now that weve addressed the issue of periodization, there are a few other issues i have with the conjugate method that need to be looked at. View homework help 294317716westsidebarbellconjugatemethodtheultimateworkoutprogramtemplate. The similarities of the westside conjugate system to the one devised by the soviets at the dynamo club are obvious. So, the conjugate system is a fourday system made up of two max set days and two dynamic days. 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. Excel westside templates powerlifting forums t nation. Should the conjugate system and the conjugate method be used interchangeably and is westside conjugate and russian conjugate comparable. The conjugate method is a term and methodology made most popular by louie simmons, owner of the westside barbell club and the creator. As a strength and conditioning coach, i have seen many people try to create such a system in the past and fail, and this is why i am dedicated to showing everyone how to gain a full understanding of. The westside barbell book of methods louie simmons on. The westside barbell book of methods by louie simmons.
The westside barbell book of methods simmons louie. Download the westside barbell book of methods by louie simmons free in pdf format. Work up to a max effort attempt in reps on max effort work. But thats because dave signs my checks and i have to nod and laugh whenever he says anything. 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. His training was a combination of regular squats, box squats, old westside style. In my article the westside barbell conjugate method. Jun 08, 2015 should the conjugate system and the conjugate method be used interchangeably and is westside conjugate and russian conjugate comparable. The only reason westside doesnt work is that people implement it wrong. The westside barbell conjugate method is one of the only systems that prioritizes recovery on a weekly basis. The programs principles are borrowing from soviet and bulgarian weightlifting training techniques and ingeniously adapted to powerlifting. The standard template there is a great story from dave about how the standard template originated. On this day, you will perform an exercise similar to the squat or deadlift, up to a rep max. Few powerlifting programs have generated as much interest as conjugate periodization aka westside.
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. Louie simmons the westside barbell book of methods. It absolutely is applicable to raw, drug free lifting. With that in mind, heres the potent westside program, boiled down to its simplest elementsthat is, sans the bands and chains, chalk and knee wrapssimmons has been adding to traditional lifts since 1990 to increase tension at the upper end of the range of motion.
Westside barbell conjugate method the ultimate workout program template free download as pdf file. Simmons original program advocated three rest days and four days of work per week, year round. 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. Over the many years that louie simmons has been involved in powerlifting he has gained a vast amount of knowledge on how to produce strength. The conjugate method is the core principle upon which westside barbell is based. Conjugate training westside method incorporates max effort limit strength, speed training a misnomer, the it actually power training and hypertrophy training. It accomplishes this by using a large number of sets for low reps.
The soviets had coaches, like matveyev, who realized there was a much better method of planning. If youre looking for a description of why this method works or how it. View homework help 294317716 westside barbell conjugate method theultimateworkoutprogramtemplate. Combining the speed and max effort days, five elements of strength are. When these pathways are grouped together, conjugate periodization allows individuals to develop maximal strength, speed, and power.
A users guide it is important to understand what the westside barbell conjugate method actually is. Westside barbell is the strongest gym in the world. This comes into play on the max effort day and with the special exercises assistance work. And, everyday we do the repetition method for the accessory movements.
With this application, each training cycle will have the same structure of a well programmed conjugate training cycle, while never repeating itself twice in a row. Conjugate training is simply a way of saying that you constantly rotate your exercises in and out of the program. It is this knowledge that has produced numerous national and world champions in different sports, like world record holder 400m dash harry butch reynolds. 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. 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 spreadsheet if this is your first visit, be sure to check out the faq by clicking the link above. I dont know if anyone here follows the westside method for powerlifting. The westside barbell program is the brainchild of powerlifter and strength coach louie simmons. Mar 15, 2012 westsides microcycle shortterm planning runs on a 7day sequence in which they adjust the volume and intensity of training according to the method emphasized each day. Conjugate periodization the westside model catalyst. 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.
The 6 most blatantly misunderstood components of the westside barbell conjugate system. 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. The programs principles are borrowing from soviet and. Ive heard it 435 different times and it never gets old. Nov 28, 2018 westside barbell program spreadsheet is templates for spreadsheet and letters templates.
I found out early on that after 3 weeks of doing the same lift i regressed. Through history the old eastern bloc countries have primarily produced the top weightlifters. Today, im going to talk about the basic conjugate training system with you. The westside barbell philosophy challenges popular beliefs about the way we think, how a strength training. The westside conjugate system by louie simmons crossfit. How to download westside barbell book of methods pdf files to my device. Westside vs the russian conjugate system kabuki strength. If file is multipart dont forget to check all parts before downloading. Westside barbell template working with the standard template by jim wendler for. Westsideconjugate template for olympic lifting christian. 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. An introduction to the conjugate gradient method without the agonizing pain edition 11 4 jonathan richard shewchuk august 4, 1994 school of computer science carnegie mellon university pittsburgh, pa 152 abstract the conjugate gradient method is the most prominent iterative method for solving sparse systems of linear equations. Westside has provided information across the world but those numbers are results from members of those actually training at westside barbell.
Simmons programming is commonly referred to as the westside method, after westside barbell, which is simmons gym. Pdf the westside barbell book of methods by louie simmons. Conjugate periodization the westside model catalyst fitness. My aim is to compete raw with wraps and i am interested in this method because i can follow it for a long time. When a coach says that he uses a form of conjugate training, that usually means hes incorporating some of the westside techniques. Exercises can include various forms of the box squat, rack pull, deficit deadlift, and good morning, performed at a rep max. The core of westside program is three workout systems. Do a three week cycle at certain percentages, add or decrease weight depending on bar speed. Westside barbell is a private, invitationonly, elite training facility in columbus, ohio that was created by simmons. 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. Using the conjugate method westside has always used the conjugate method.
Coach simmons columns in pl usa have enabled us to learn his system of training as well as allowing me the opportunity through dave to visit his facility in may of 2002. Aug 11, 2017 the conjugate method was originally designed by louie simmons, the owner of arguably the strongest gym in the world, westside barbell. The westside conjugate system is the best of two advanced training systems. Since conjugate periodization was popularized for powerlifting by louie simmons of westside barbell, my first instinct when writing this. Do you looking for other post about westside barbell book of methods pdf, westside barbell certification, westside barbell club trainingsplan, westside barbell club. The conjugate method by westside barbell beast blog. Legendary powerlifter louie simmons explains the methods that have brought success and records to westside barbell lifters. Westside barbell program spreadsheet spreadsheet collections. 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. Nov 24, 2016 i dont know if anyone here follows the westside method for powerlifting. But technically, the conjugate method is simply a piece of the overall westside system. This images was upload at november 28, 2018 upload by viviana k in excel spreadsheet.
1267 1406 16 317 776 133 160 1444 481 255 1509 476 1087 1463 884 10 999 640 1372 1374 1233 506 1514 361 1527 105 826 510 62 993 632 800 307 547 1480 1446 434 563 197 782 946 50