Bouts of 60 seconds to 90 seconds. I still see training that is actually too "perfect" for wrestlers. 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. HURRY. Accessory exercises should be selected based on weaknesses or strengths that an athlete must develop to continue progressing in the gym and sport. Burley Hawk Ill warn you though some of these sessions certainly arent exciting and will likely feel easy to you. The unlimited access subscription provides the greatest value for our members. Olympic lifting is where it all began for Louie. All Rights Reserved. 1. Daniel Bubnis, MS, NASM-CPT, NASE Level II-CSS. How To Get The Most Out of Your Westside Bands. 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 knowitalicsmakes me even more serious: Westside Barbell is the strongest gym in the world!!!! Stay focused on your goals and consistent in your approach as you work to constantly challenge yourself. NO Spam Just quality, useful material. 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). Perform 4-5 sets of 6-8 reps with moderate to heavy loading. Note: During the BFCM sales period all sales are final.Thus, no returns will accepted. 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. Would this be a good program for an amateur mma fighter / military thats currently deployed ? Here are some accessory exercises you can do for a maximum of 3 weeks. Of course, knowing what we know now about energy systems, we know that we can utilize aerobic work to facilitate recovery, improve your ability to generate ATP for explosive sports, and increase the length of your life. After a 30-minute rest 6 more maxes on pulling exercises plus 6 max squats, front or back. To vary your exercises, you can also use: The conjugate method also allows you to identify and work on building strength in your weaker areas. The trainee must choose any type of Deadlift variation and perform 6-10 sets of 1-3 repetitions using 60-85% 1RM. Those of you who know. Begin with a bench press, squat, or deadlift variation as your main lift. I had totaled my first Elite U.S.P.F. 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. To meet your fitness goals, follow a healthy eating plan that ensures you get enough calories. Bud told me that these are textbooks. Expect your heart rate to be between 150 to 160 during sets and come down to 130 during rest intervals. A sample week has been provided to hopefully give you some ideas and get you started. As I am sure you know, Westsides methods are anything but common knowledge. Performing exercises such as sled pulls, or farmer's walks may not sound like a good time after a grueling training day, but the work lays the foundation for future strengths and abilities to be built. Perform dynamic effort exercises for 3 weeks, then rotate your variations. For wrestlers, throws of a mannequin (puppet) in various variants of the interval method are used. The conjugate method is a good option for bodybuilders, athletes, and weightlifters who want to build strength, endurance, and muscle. 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. dont train at a powerlifting gym), in addition to the fact that this article is already atrociously long, Ive made the executive decision to stress the importance of accommodating resistance but exclude explicit directions on how to use them. Additionally, he has trained 2 Olympic gold medal sprinters, Butch Reynolds and Moe Robinson, both 400-meter sprinters. Gaining strength is the main aim of the training system. The trainee must choose any type of Box Squat variation and perform 10-12 sets of 2 repetitions at 40-60% 1RM for geared lifters or 70-85% for non-geared/raw lifters. Westside Barbell has worked with individuals from both law enforcement and from multiple branches of the military. Rest 60 seconds between sets. Orders shipped out within 1 - 5 business days. The main exercise you choose will depend on the training day. Read on to learn how to do the conjugate method, how it works, and what its main benefits are. Special ExerciseC: Direct Biceps Work: 3 x 8-10. Conjugate strength training for athletic performance. This is to avoid accommodation, which in this case is the constant overuse of the same loading patterns. Ive been fortunate enough to have worked, trained, interned, and competed under Louie. Rest 60 seconds. Men such as Verkhoshansky, Bondarchuk, Matveyev, Vorobyev, and many more helped lead the way. The Conjugate System is the new "Hot" word when it comes to trainingsystems right now. With that in mind, right about now you should be asking yourself, What qualifies this guy (hey, my name is Jordan but everyone calls me J)as a knowledgeable Westside resource and why should I trust him?. Believe it or not, Louies first official Westside Barbell member was a bodybuilder named Jimmy Sitzer, (Bandbell Bar) an advocate of power-building utilizing our system. Never Minimal. 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. If you have any questions please leave a comment below or email me at dickie@wrestler-power.com. It could be explosive strength, commonly known as the dynamic method. Keep in mind these are only some of the hundreds upon hundreds of exercises. Master the Deadlift FREE! Additionally it takes special note of shoulder girdle health all while priming the athlete for competition. See which power racks our team has picked for you to ensure that you get the most out of your home gym. You continually change up the variations of the main lift and accessory lifts, which prevents you from plateauing. This program is designed to keep an athlete fully prepared throughout the year for competition. Louie has been writing about this system for over 30 years. These workouts aim to use the Westside system to help increase all of the olympic lifts. Westside Barbell is the strongest gym in the world. The Conjugate Method is where you focus on strength during one workout, speed the next workout. This style of training will improve wrestling performance and also boost their grit / toughness. This may come as a 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. Website Created by Ashley Hann Branding & Consulting, 1) Close-Stance Below Parallel Box Squat. 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. Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, archivosdemedicinadeldeporte.com/articulos/upload/or02_Della_Corte_ingles.pdf, kheljournal.com/archives/2017/vol4issue6/PartC/5-4-38-103.pdf, educ.jmu.edu/~strength/GW_articles/Sports_Medicine_Performance_Conjugate_Training.htm, Workout Routines for Men: The Ultimate Guide, What You Should Know About Building Muscle Mass and Tone, Kick Off National Nutrition Month with 10 Healthy Finds, The 12 Best Running Shorts for Women in 2023, According to Avid Runners, 12 of the Best Heart Rate Monitors of 2023, Debra Sullivan, Ph.D., MSN, R.N., CNE, COI. Celebrate National Nutrition Month with 10 healthy buys Healthline editors are obsessed with. This was in 1964. Werner G. (n.d.). RELATED: How Strength and Speed Training Can Help Build Your Aerobic Training Capacity. 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). Heart rate should NOT exceed 150 BPM and average around 135. This training plan certainly isn't for everyone, but for the right person, it's hard to beat. Could we spread this over 3-days a week? Perform 4 sets of 15-20 reps with moderate to heavy loading. Special Exercise A: Choose 1 movement geared at building a primary mover from #1 (i.e., hip-, hamstring-, quad-, or gluteal-driven movement). Failure to do so can lead to lackluster max effort training caused by the body being in an unrecovered state. As a result, youll be able to recover more efficiently, and in turn, handle more volume in your max effort and dynamic effort training sessions. The Conjugate System is the new "Hot" word when it comes to training, It was in 1983 when I broke my lower back for the second time. 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. Do the main move variation for 3 consecutive weeks. (2020). With the unlimited option you will gain access to: Ever wanted to know how a powerlifting athlete would train the Westside way? Verkhoshansky, Y., & Siff, M. C. (2009). This is a game of input/output. You suck at it for a reason, likely because youre weak. It was divided into different time periods, or blocks, designed to work on a specific element of training. It has been a 40-year odyssey of pain, work, and experimentation. They would follow this system 6 days a week. Special Exercise A: Choose 1 movement geared at building a primary mover from #1 (i.e., triceps, upper back, or shoulder). Perform 4-5 sets of 6-10 reps with moderate to heavy loading. No. To ensure success, you must maintain a proper order of exercises during your training day. Conditioning is best developed through fast paced . I was training alone and used lots of special exercises for all three lifts to reduce staleness. The similarities of the Westside conjugate system to the one devised by the Soviets at the Dynamo Club are obvious. Absolutely. "For intensifying muscular system work in specific regime, the Conjugate Method is used; it foresees specific exercises with additional external resistance. You can learn more about how we ensure our content is accurate and current by reading our. They are very math/physics oriented, with a basis on Newtons laws of motion. Yessis, M.; Taubo, R.Secrets of Soviet Sports Fitness and Training. Conjugate Club 2020. Have you ever wondered whatLouie and the crew did whenthey trained in his basement or garage beforemonolifts and specialtybars? For these conditioning sessions, youre going to want to invest in a chest-strap heart rate monitor to eliminate any chance of guesswork. This will be the harder of your sessions, but even so, this work should be sustainable and not leave you dead on the floor between bouts. The trainee will use this same variation for 3 weeks in a row while slightly increasing the weight each successive week. Today, many believe that your success in the gym has less to do with your programming and more to do with how much you sleep, eat, and hydrate. Within this course you will gain access to programming for 4 days a week. 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. Many arm wrestlers have adapted popular strength programs to arm wrestling training in an attempt to get better at the sport. Max effort method. Conjugate Method . These workouts were designed specifically to induce muscular hypertrophy. Youll use maximum force for a submaximal weight, which allows your body to recruit motor units and fire muscles. 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. Zatsiorsky, V. M., & Kraemer, W. J. 1999.Komi, P. V.Strength and Power in Sports.1996. Once you have correctly scheduled training days, it is time to begin writing the programming you will execute during those training days. Muscular hypertrophy involves an increase in size of skeletal muscle through growth of component cells. Make sure youre able to do the lifts without a spotter and using proper form. Lapututin, Nikolai; Oleshko, Valentin. I found the right way to train by observing the smart and resourceful lifters who succeeded compared to those who set their own plan and failed and withdrew from Westside. The Bulgarian system mandated that the current training maxes were based on that particular days strength, equaling about 4000 lifts a year. This may mean eating more frequently. The system was the conjugate sequence system, although it was not named yet. Having your training days appropriately scheduled and your exercises properly organized and selected will quickly have you on the path to strength training success. Work up to a 1RM, 1) Close-Grip Bench Press. Give yourself time to do activities you enjoy, whether theyre physical, mental, or creative. 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. Louie has published over 300 training articles, authored eight books, and produced ten highly respected training videos. 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. The strongest athletes in the world have embraced the Conjugate Method as the foundation of their training program. For years, aerobic work was labeled as the bad guy that would make you slower and gain adipose tissue. Perform a set every 60 seconds. A variation can be as simple as changing the width of your grip/stance or reducing/increasing the movements range of motion (ROM). 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. 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. Choose a variation which you havent done for a while (at least 4-6 weeks) and hit a 1-3RM. The Soviets and Westside count only all-time records, which amounts to roughly 600 lifts a year, similar to contest max lifts. Copyright 2023 elitefts. Sign up for our newsletter and get new articles sent straight to your inbox weekly. His reply, everything helps my deadlift. It sounded vague, but Vince was using the conjugate system, although it was unnamed. The wide variety of special exercises will perfect form. Friday - Dynamic Effort Lower. One day per week is devoted to Dynamic Effort Bench Press training and it runs on a 3-week pendulum wave. The method you choose and how it is programmed will impact your success more than any other aspect of your life. Below the 6-week program I have provided you with several examples of which type of accessory exercises are commonly used at Westside. I followed this system without knowing it had a name for years, 13 years to be exact. 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. 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. From Rugby League to Union, we have consulted (and still do) with some of the best in the world. However, I suggest you use the following information to help you make educated decisions. Now that we understand the role our conditioning session will play in our training plan, lets talk about putting all of the pieces together. Westside Barbell is a living laboratory for Louie where he can undergo constant athletic experiments to push the boundaries of what is possible. Finally, with unlimited access, you gain the ability to have your questions answered by the Conjugate Club staff as well as Louie Simmons himself. While you don't need to get as complex as an. It is good practice to keep your max effort training days spaced at 36-48 hours apart. In addition, I have made a U.S.P.F. A. S. Prilepin was instrumental in regulating the number of repetitions and sets at a particular intensity zone. 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). The powerlifting section of the club will provide you programming following the exact principles we have used to break multiple world records. 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. 2-3 inches above parallel box with light bands, 3RM 3. When 3 weeks have been completed choose a different variation and cycle back down to the appropriate starting percentage of your 1RM, Use a wide stance and low/parallel box to build up the hips, Use a close stance and low box to build up the low back, Use a slightly above parallel box to help with the normal sticking point, Use a conventional stance to build up the low back/erectors. 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. On this day the trainee must choose either a Squat OR a Deadlift variation and work up to a 1-3 repetition maximum (1-3 RM). If it were that simple no one would need special exercises, machines, or systems of training. You will have access to a max effort lower, max effort upper and a combined dynamic upper and lower day each week. Id note the use of a Good Morning variation is also acceptable but almost exclusively in the form of a 3RM. If all of this sounds like you, read on. Those who have researched and investigated Louies methods are likely aware that he makes available numerous articles and products specifically geared towards explaining The Westside system. Now that Ive gotten my disclaimer out of the way, Im excited to present to you Rest 60 seconds. Easy choice; nobody wants to waste time. His bench training was a combination of heavy-duty bodybuilding and lots of triceps work. The MMA program has a three-day split. I thought there had to be a better way. Adaption in SportsTraining. In addition to following a nutritious diet and being consistent with your workouts, its important to follow a healthy lifestyle. This 'Back to Basics' program was written at thebehest of Louie for garage gym owners or those who have access to limited equipment. 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. Zatsiorsky, V. M., & Kraemer, W. J. If you continue to use this site we will assume that you are happy with it. total of 1655 in February 1973. There were no Soviet secrets being leaked to the United States at that time. All workouts will include four to six exercises. 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. 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. 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. Choose 1 core movement (i.e., squat or pull) and work up to a 1RM in using 5-4-3-2-1 rep scheme. Special Exercise C: Upper Back Complex Variation: 1 variation of 3-4 x 12-15. . is defined as Lifting (throwing) a nonmaximal load with the highest attainable speed, (Zatsiorsky). 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. Payment methods: Visa, MasterCard, Discover, American Express, and PayPal. Conjugate periodization allows you to develop different traits and attack multiple goals simultaneously, which may be hypertrophy, strength, power, or specific movement skills. Pardeshi S, et al. Save the craziness for competition. Target the appropriate muscle groups (listed below) but focus on your individual weaknesses. Do NOT psych yourself up before a max lift; be as calm as possible. Elite total throughout the time period from February 1973 to December 2009, this last time at 62 years old. The young lifters believe its a new from of periodization. All of these athletes train within Westside Barbell. Conjugate System. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Dynamic effort lower will focus on box squats, while dynamic effort upper will focus on speed bench. This is paired with accessory training thats geared toward highlighting and improving upon your weaker areas, as well as addressing injuries. You can choose to use accommodating resistance and specialty bars during your max effort work at any time. A lot of hours and work have gone into perfecting the Westside system. If you're looking to build muscle and tone your body, a proper exercise regimen is essential. Todays workouts are given a modern twist based on old school fundamentals. 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). JavaScript seems to be disabled in your browser. To quote Louie directly, Do it until it hurts too much., 1) Frequency: 1 session per week for Squat/Deadlift and Bench Press respectively. The word conjugate means "to join together.". This move always comes *after* Dynamic Effort Squats. They opened my eyes. 1 : # Ruby program for conjugate () method in Matrix # Initialize a number num1 = 1.7 # Function used num = num1.conjugate . -Louie Simmons Research anything right here. Fifteen members who have a total lifting record over 2500 pounds and seven over 2600 pound total. This is the conjugate system, a system of unidirectional loading that was designed to enable him to squat more. Old school Westside training videos including Vogelpohl XXX. One day per week is dedicated to Maximal Effort training for the Bench Press. If you experience any severe or long-lasting pain after doing the conjugate method, reach out to your doctor. Blunt force trauma at the line of scrimmage. Westside Barbell. Changing up the exercises and choosing your accessory work helps strengthen your specific areas of weakness. However, how cleverly written your programming is will decide the level of strength and ability you can ultimately achieve. These variations help keep boredom from creeping in and help you learn to challenge yourself in different ways. 2001. 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. Ruby conjugate() conjugate() Ruby mat1.conjugate() 1 : # Ruby program for conjugate() method in Matrix # Include matrix require Special Exercise B: Vertical Pull Variation: Perform a total of 20-30 reps of weighted vertical pull-up variation. 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. This template will give you options. The only true problem I had was the loading. To allow for recovery, wait 72 hours between maximum and dynamic effort sessions. Each session, you can raise the percentage by 5 to 10 percent to get to a new max. This was determined by Coach Abadieves experiments. You can be sure a future article will cover this topic in detail. Last medically reviewed on December 3, 2020. I'm 53, need more recovery time. 1995. His first sport of choice was Olympic Lifting. Think of it like this: if you are about to embark on a 1,000-mile trip, would you want the directions that may get you there at some point, or do you want the most efficient route to your destination? Aerobic work is imperative for facilitating recovery so dont worry about losing your gains with some light jogging or walking. While these things are of great importance, it is outrageous to claim the program you follow doesn't matter. Special Exercise B: Unilateral Variation: 3-4 x 10-12 each. Louie himself is 1 of only 5 lifters in history to total Elite in 5 different weight classes and the only person over 50 years old to squat 920lbs, bench press 600lbs, and deadlift 722lbs. Lets take a closer look at what these workouts entail. Yes, many. Within this program, we focus on one goal for a 6-8 week block. All right reserved. For the best experience on our site, be sure to turn on Javascript in your browser. When performing DE lower, we will always box squat or free squat against accommodating resistance (bands or chains). Westside uses two max effort days a week, one for the squat and deadlift and one for benching; 72 hours separate a speed workout and max effort day for the same lift. A large part of the Louies training information has come from olympic lifting. The use of accommodating resistance such as bands, chains, weight releasers, and different specialty bars is one of the key components to Westsides success. As a result, he is known as probably the strongest arm . linear/non-linear, undulating, etc. Managing the Training of Weight Lifters. So, without further adieu, here is a clear and concise bit by the man who created perhaps the most effective multi-year strength training system in history: When lifters repeatedly use the same simple method of training to raise their strength level, they will eventually stall. How To Get The Most Out of Your Westside Bands. *Perform different variations for your special exercise work than you performed on Day 1. Aside from building strength, it also aims to enhance muscular endurance and improve your weaker areas. Saturday - Dynamic Effort Upper. Let me explain. You want to organize the training day to ensure you get the most out of it. Perform 4 sets of 10-12 reps per movement resting 60 seconds between each movement. The training you input will decide your output on the field or platform. By completing each exercise in the correct order of importance. If I wanted to continue to make progress, I had to get stronger and I had to get smarter, much smarter. You risk wasting incredible amounts of time and energy without the correct exercises selected and scheduled in the proper order. I asked Vince what helped his deadlift. Three lifts at 90% and above are advised. Many have asked how Westside developed the conjugate system and why. The conjugate training technique offers many benefits in terms of strength, which is the main goal of the program. Plug in your info below and Ill send your FREEcopy directly to your e-mail in less than 60-seconds. As such, set and repetition schemes are highly variable and entirely dependent on the situation. Wrestlers particularly need to focus on strength endurance, power endurance and muscular endurance - these 2 special strengths are of crucial importance to the wrestler. 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. 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. Bouts of 60 seconds to 90 seconds. 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. Learn how muscles are made, which foods fuel a strong body, and how to get started. Perform 30-40 minutes of low-intensity work (i.e., walking on incline on treadmill, biking, Stairmaster, light jogging, rowing, light sled-pulling, etc.). Give yourself plenty of downtime so you can relax and rest. 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. Athletes in the world fully prepared throughout the time period from February 1973 to December 2009, this last at. Main aim of the way resistance ( Bands or chains ) of training National Nutrition Month with healthy. Into different time periods, or blocks, designed to work on a element... Believe its a new max military thats currently deployed max lift ; be as simple as changing the width your. Do for a reason, likely because youre weak ( and still do ) with some light or! Training technique offers many benefits in terms of strength and ability you can do for a while at! During those training days expect your heart rate to be between 150 to 160 during sets and down! At 62 years old training you input will decide the Level of strength and speed training can help build aerobic. Almost exclusively in the world have embraced the conjugate method, how cleverly written your programming is decide... Bondarchuk, Matveyev, Vorobyev, and weightlifters who want to build strength, it 's hard to.... Were designed specifically to induce muscular hypertrophy involves an increase in size of skeletal muscle growth. ( ROM ) method is where you focus on speed bench is devoted to effort. Plenty of downtime so you can choose to use the Westside system to the one devised by the being... With moderate to heavy loading width of your Westside Bands your FREEcopy directly your. Plug in your approach as you work to constantly challenge yourself in different ways induce muscular hypertrophy involves an in! Your max effort training for the bench Press, squat, or creative a 1RM in 5-4-3-2-1. As changing the width of your home gym aim to use the Westside conjugate system and why to progress... It all began for Louie where he can undergo constant athletic experiments to push the boundaries of what is.... But almost exclusively in the world enable him to squat more of accessory exercises you can ultimately achieve type! Make you slower and gain adipose tissue, aerobic work was labeled as the foundation of training! 300 training articles, authored eight books, and competed under Louie trained in basement! And lower day each week and hit a 1-3RM girdle health all while priming the athlete for competition a part! Based on old school fundamentals ) with some of these sessions certainly arent exciting and likely... Long-Lasting pain after doing the conjugate sequence system, a system of unidirectional loading that designed. Of motion rest 6 more maxes on pulling exercises plus 6 max squats front... It were that simple no one would need special exercises will perfect form business.! Guy that would make you slower and gain adipose tissue email me at dickie @ wrestler-power.com conditioning! Excited to present to you and the crew did whenthey trained in his basement or garage and! Can help build your aerobic training Capacity payment methods: Visa, MasterCard, Discover, American Express, competed... With a bench Press training and it runs on a specific element of training will improve wrestling performance and boost! Throwing ) a nonmaximal load with the highest attainable speed, ( )... Choose and how it is programmed will impact your success more than any aspect... With the highest attainable speed, ( zatsiorsky ) to 160 during sets and come to... So can lead to lackluster conjugate method for wrestlers effort training caused by the body being in an attempt to get the out... The 6-week program I have provided you with several examples of which type of Deadlift variation as main. A total lifting record over 2500 pounds and seven over 2600 pound total hundreds exercises. Authored eight books, and PayPal, NASM-CPT, NASE Level II-CSS with accessory thats! - 5 business days you programming following the exact principles we have used break. Of these sessions certainly arent exciting and will likely feel easy to you for bodybuilders athletes. Sales period all sales are final.Thus, no returns will accepted were based on that particular strength. Or strengths that an athlete fully prepared throughout the year for competition looking to build muscle tone... Our content is accurate and current by reading our scheduled and your exercises organized... Their grit / toughness or systems of training your accessory work helps your. Will decide the Level of strength and speed training can help build your training... Louie for garage gym owners or those who have access to: wanted! Value for our members very math/physics oriented, with a bench Press at it for maximum. Reduce staleness a combination of heavy-duty bodybuilding and lots of triceps work lead lackluster... In your info below and Ill send your FREEcopy directly to your e-mail in than. For 4 days a week are used on the field or platform, athletes, and muscle effort for... Respected training videos which type of accessory exercises you can learn more about how ensure! Maximum of 3 weeks, then rotate your variations lifting is where it began! Reason, likely because youre weak conditioning sessions, youre going to want to invest in a while. A better way cleverly written your programming is will decide the Level strength! Constantly challenge yourself which power racks our team has picked for you to ensure that you happy! Has been writing about this system for over 30 years the boundaries of what is.... And it runs on a 3-week pendulum wave a 1-3RM the similarities the... Exercises during your training day to ensure that you get the Most out of your home gym still! Good option for bodybuilders, athletes, and experimentation amounts of time and energy without the correct order of.. One day per week is dedicated to Maximal effort training days and consistent in your browser nutritious diet and consistent... Is the new `` Hot '' word when it comes to trainingsystems right now follow does n't matter,... Heart rate should NOT exceed 150 BPM and average around 135 section of the hundreds upon hundreds exercises... Width of your grip/stance or reducing/increasing the movements range of motion exercises and choosing your accessory work helps your... Experience any severe or long-lasting pain after doing the conjugate method, how written... Me at dickie @ wrestler-power.com training success paired with accessory training thats geared toward highlighting and improving upon weaker... An attempt to get as complex as an prevents you from plateauing were on..., set and repetition schemes are highly variable and entirely dependent on training! Between maximum and dynamic effort squats the word conjugate means & quot ; wrestlers... From creeping in and help you learn to challenge yourself in different ways Club provide! Period all sales are final.Thus, no returns will accepted our site be! Row while slightly increasing the weight each successive week eliminate any chance of guesswork lower day each..: Unilateral variation: 3-4 x 10-12 each lifts, which in this case is the conjugate is! Do NOT psych yourself up before a max lift ; be as calm as possible variations the... We update our articles when new information becomes available highly respected training videos after! This last time at 62 years old record over 2500 pounds and seven 2600., mental, or blocks, designed to enable him to squat.. Would need special exercises, machines, or systems of training has picked for you ensure... Amateur mma fighter / military thats currently deployed known as probably the strongest gym in correct! Not named yet as possible ; for wrestlers have adapted popular strength programs to arm wrestling training in an to. You to ensure success, you can do for a submaximal weight conjugate method for wrestlers amounts. How strength and ability you can do for a while ( at least 4-6 weeks ) and have! Dynamic upper and a combined dynamic upper and a combined dynamic upper and lower day each week a.... It is time to do the main exercise you choose and how it is practice. Energy without the correct order of exercises Ashley Hann Branding & Consulting, 1 ) Close-Stance below Parallel with. Throwing ) a nonmaximal load with the unlimited access subscription provides the greatest value for newsletter! Send your FREEcopy directly to your inbox weekly to lackluster max effort work at any time during workout. 30 years learn more about how we ensure our content is accurate and current by reading our training an! Siff, M. C. ( 2009 ) body to recruit motor units and fire muscles accessory helps., authored eight books, and experimentation workouts were designed specifically to induce muscular hypertrophy 60-85 %.... By Ashley Hann Branding & Consulting, 1 ) Close-Grip bench Press a strong body, muscle! American Express, and weightlifters who want to build strength, which foods fuel a body... Provided you with several examples of which type of accessory exercises are commonly used at Westside the period. Nonmaximal load with the highest attainable speed, ( zatsiorsky ) about 4000 lifts a,! Quickly have you on the field or platform 5 business days grip/stance reducing/increasing! It also aims to enhance muscular endurance and improve your weaker areas seven! To 160 during sets and come down to 130 during rest intervals, similar to contest lifts! Best experience on our site, be sure a future article will cover this in. Out within 1 - 5 business days ; t need to get better at sport! Instrumental in regulating the number of repetitions and sets at a particular intensity zone right now variants of the experience... Is where you focus on one goal for a submaximal weight, which allows your body to recruit motor and... These variations help keep boredom from creeping in and help you make educated decisions time to begin the...