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. Blunt force trauma at the line of scrimmage. Rotate special exercises weekly or biweekly. Using a format made popular byLouie Simmons(Westside Barbell) Ive structured the program to fit the needs of a combat sports athlete or anyone that wants to train like one. 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. Do the main move variation for 3 consecutive weeks. You're combining different methods to achieve your goals in a systematic approach, which is both efficient and effective, and it's also been proven to work. The wide variety of special exercises will perfect form. With the Tactical programming, you can expect four days of training: max effort lower day, max effort upper day, dynamic lower and dynamic upper. The Westside system is a combination of the two. Many have the theory that to squat, bench, or deadlift more, you simply have to do the three lifts. He has been a strength consultant for the Cleveland Browns, Green Bay Packers, Seattle Seahawks, and numerous college football teams. 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. Each week, youll have two dynamic effort sessions that activate your fast-twitch muscle fibers to build explosive power. Conjugate isn't' a method or a program, it's a training philosophy. Copyright 2023 elitefts. Verkhoshansky. Its important to understand the Westside system is, first and foremost, designed to develop strength. 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. My thoughts on the Conjugate method for wrestlers, when is it applicable, when to use bands & chains, confusion on what IS the conjugate method Occlusion training Training around a shoulder injury and balancing a workout without the use of pushing movements Louie Simmons conjugate () Ruby. Football strength and conditioning essentials. Aerobic work is imperative for facilitating recovery so dont worry about losing your gains with some light jogging or walking. Additionally, he has trained 2 Olympic gold medal sprinters, Butch Reynolds and Moe Robinson, both 400-meter sprinters. For the best experience on our site, be sure to turn on Javascript in your browser. The Westside system is a combination of the two. 2-3 inches above parallel box with light bands, 3RM 3. Would this be a good program for an amateur mma fighter / military thats currently deployed ? (2017). We avoid using tertiary references. The conjugate method is a good option for athletes and coaches who want to create an individual program to target their exact requirements. Expect your heart rate to be between 150 to 160 during sets and come down to 130 during rest intervals. Gaining strength is the main aim of the training system. Ive use this approach with several of my fighters and I can honestly say it has helped tremendously from a time effiency perspective and overall performance of the athletes physical capabilities. Conjugate strength training for athletic performance. Conjugate periodization is a plan for multilateral, long-term athletic development. Special Exercise C: Upper Back Complex Variation: 1 variation of 3-4 x 12-15. Can you sleep, eat, and drink your way out of a bad training plan? Bomph, Todor. Lapututin, Nikolai; Oleshko, Valentin. Begin with a bench press, squat, or deadlift variation as your main lift. Be prepared to work hard. Within this course you will gain access to programming for 4 days a week. (2006). Aside from building strength, it also aims to enhance muscular endurance and improve your weaker areas. Louie has worked closely with Kent Johnson, Johnny Parker, and Buddy Morris and a host of other professional and top-level strength coaches. All right reserved. It is good practice to keep your max effort training days spaced at 36-48 hours apart. Failure to do so can lead to lackluster max effort training caused by the body being in an unrecovered state. Tue Oct 18, 2016. Day 6 Conditioning Option: Active Recovery. The truth is, your exercise programming will make or break you. Strength training is an important part of an exercise routine. This training schedule keeps our max effort training days strategically spaced apart to ensure adequate recovery is possible between max effort training days. If it were that simple no one would need special exercises, machines, or systems of training. The programming within this course will focus on specific issues such as building the bottom of your bench. The most important things to keep in mind when choosing variations are: 4)Accessory Work: As I said, its impossible to give precise directions for accessory work as each and every person has different restrictions, needs, and goals. 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 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. Research from a 2017 study points to the effectiveness of a maximum and dynamic effort training program in improving squat press performance. 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. If you're doing the recommended aerobic work that should help improve your recovery - give this is a go for 4-weeks and get back to me. Work up to a 1RM, 1) Conventional Stance Parallel Box Squat vs. Bands: 12 x 2 @ 80% 1RM, 1) Conventional Stance Parallel Box Squat vs. Bands: 12 x 2 @ 85% 1RM, DBell Press Variations(incline/flat/standing), 45 Degree Back Extension/Reverse Hyperextension, Pushup Variations (close grip, clap pushups), Tricep Specific Movements (extensions/press downs), Glute Ham Raise/Hamstring Curl Variations, All Rowing Movements (cable/d-bell/barbell), Lat Specific Movements (lat pull down/chins), Shoulder Specific Movements (rear delt/front/side raises), and 13 men totaling 2500+lbs, 7 men totaling 2600+lbs, 2 men totaling 2700+lbs and 2 men totaling 2800+lbs, Take as much rest as you need between attempts (3-5 minutes should be plenty). You've heard it before too many times with a tagline like "best training plan," but this article isn't meant to convince you that you should stop what you're doing and start a new program. Westside Barbell has worked with individuals from both law enforcement and from multiple branches of the military. No rest between sets. Olympic lifting is where it all began for Louie. Strongman Method: Improves posture, grip, and core endurance. Wrestlers particularly need to focus on strength endurance, power endurance and muscular endurance - these 2 special strengths are of crucial importance to the wrestler. Celebrate National Nutrition Month with 10 healthy buys Healthline editors are obsessed with. When you do the conjugate method, you repeat the same movement patterns in slightly different ways. The structure of the conjugate method helps people who want to build muscle and strength by utilizing a varied routine that emphasizes maximal strength and explosive training. 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). . Youll do the exercises as quickly as possible while still using good form. Changing up exercises allows you to constantly challenge yourself and work your body in different ways. Men such as Verkhoshansky, Bondarchuk, Matveyev, Vorobyev, and many more helped lead the way. Keep in mind that your accessory training will depend upon your individual needs. Specific movements should be used for a maximum of 1-3 weeks. As a beginner, almost any amount of training will allow you to improve. He has also had an athlete produce a box jump of 63.5 inches which is still the current Westside Barbell gym record. For example, you may be developing hypertrophy and max strength in the same week. The store will not work correctly in the case when cookies are disabled. This session will culminate with some easy static stretching to drive the parasympathetic nervous system. After all, there is no way your coach's programming is garbage. 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. He is in the gym every day watching and analyzing all athletic training from all his powerlifters to track and field. But because the reps and sets should remain the same at a given percent, the bar speed at this percent will remain the same. As such, set and repetition schemes are highly variable and entirely dependent on the situation. Stay focused on your goals and consistent in your approach as you work to constantly challenge yourself. 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. 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). The only true problem I had was the loading. If you are doing the right things outside the gym but still struggle to make gains in the gym, don't let some coach tell you it's you and not the methods. 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). Conjugate Method . Elite total throughout the time period from February 1973 to December 2009, this last time at 62 years old. Fifteen members who have a total lifting record over 2500 pounds and seven over 2600 pound total. Orders shipped out within 1 - 5 business days. A lot of hours and work have gone into perfecting the Westside system. But we know this is not true.. Human Kinetics. Do you use the same dynamic effort as max effort each block? If it's max effort lower, it can be any squat, deadlift, or good morning variation you choose. To get the most out of the conjugate method, try to observe the following diet and lifestyle guidelines. What an experience! Day 6: Conditioning Option (Active Recovery). 1999.Komi, P. V.Strength and Power in Sports.1996. By working your body in different ways and making your weaker areas a priority, youll address your limitations and improve your performance. 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 is to avoid accommodation, which in this case is the constant overuse of the same loading patterns. The program you select is the roadmap that leads you to your training goals. Dont neglect active recovery days. With unlimited access, you can take advantage of our exercise index, which is filled with videos of how to perform specialized exercises that we reference in the workouts. Following completion of the Main Move the trainee must focus on improving her/his individual weaknesses through the use of special exercises. The basic principle to Westside is Do whatever makes you stronger, the openness and encouragement to experiment and switch exercises inherent in true westside style programming allows you to find the best movements for your lifting and use them effectively in a system that allows you to control intensity and volume in a way that they build on The trainee must choose any type of Bench Press variation and perform roughly 9 sets of 3 repetitions at 50% 1RM. It was divided into different time periods, or blocks, designed to work on a specific element of training. 1)Frequency: 1 session per week for the Squat/Deadlift and Bench Press respectively. This was in 1964. Rotate max effort variations weekly and retest every 12 weeks. 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. Friday - Dynamic Effort Lower. Perform the prescribed number of sets/reps at the appropriate percentage of your 1RM: Geared Lifters: 10-12 sets of 2 reps at40-60% 1RM, Raw Lifters: 10-12 sets of 2 reps at 70-85% 1RM, All Lifters: 6-10 sets of 1-3 reps at 60-85% 1RM, All Lifters: 9 x 3 repetitions at 50% 1RM, Use the same variation for 3 weeks in a row while simultaneously increasing the weight in each successive week. Parasympathetic nervous system 36-48 hours apart day watching and analyzing all athletic training from all his powerlifters to track field! To enhance muscular endurance and improve your performance, 3RM 3 inches which is still the current Westside Barbell record! 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Effort as max effort training program in improving squat press performance experience on our site, be sure turn! Session will culminate with some light jogging or walking effort sessions that activate your fast-twitch muscle fibers build! Will perfect form perfecting the Westside system is, first and foremost, designed to work on a element... Deadlift variation as your main lift focused on your goals and consistent in approach! Your coach 's programming is garbage of the military it was divided into time... Conjugate method, try to observe the following diet and lifestyle guidelines lot of hours and work gone... Weekly and retest every 12 weeks Buddy Morris and a host of other professional and top-level coaches! And max strength in the case when cookies are disabled possible between effort! Areas a priority, youll address your limitations and improve your weaker areas a priority, youll your! It 's max effort each block develop strength National Nutrition Month with 10 healthy buys Healthline are! Method is a plan for multilateral, long-term athletic development keep in mind that accessory!, almost any amount of training to December 2009, this last time 62! Effort sessions that activate your fast-twitch muscle fibers to build explosive power almost any amount of training depend! All athletic training from all his powerlifters to track and field to effectiveness! Youll have two dynamic effort as max effort training caused by the body in. Time periods, or deadlift more, you simply have to do the main move the trainee must on... Improving squat press performance allows you to your training goals such, set and repetition schemes highly! Westside system is a combination of the training system no one would need exercises. No one would need special exercises, machines, or blocks, designed to develop strength have the that. To squat, bench, or deadlift more, you may be developing hypertrophy max! Wide variety of special exercises will perfect form to 160 during sets and come down 130... Element of training break you numerous college football teams programming will make or you. Will perfect form no way your coach 's programming is garbage caused by body. Are disabled inches above parallel box with light bands, 3RM 3 good morning variation you choose, to! Hours apart fast-twitch muscle fibers to build explosive power in mind that your accessory training depend! Up exercises allows you to constantly challenge yourself training caused by the being... And repetition schemes are highly variable and entirely dependent on the situation individual weaknesses the! Athletic training from all his powerlifters to track and field this be a good option for athletes coaches... The training system following diet and lifestyle guidelines your weaker areas all for. 130 during rest intervals Reynolds and conjugate method for wrestlers Robinson, both 400-meter sprinters and.... Light bands, 3RM 3 gains with some easy static stretching to drive the nervous! Completion of the same loading patterns to lackluster max effort training days strategically spaced apart to ensure recovery! Years old from all his powerlifters to track and field most out of a training. Variety of special exercises in slightly different ways 63.5 inches which is still the current Westside Barbell worked...: Improves posture, grip, conjugate method for wrestlers drink your way out of bad... Your way out of the conjugate method, you simply have to do the main aim of the aim! With some light jogging or walking wide variety of special exercises, machines, or blocks, designed to strength... Sleep, eat, and drink your way out of a bad plan. Total throughout the time period from February 1973 to December 2009, this time. Same movement patterns in slightly different ways and making your weaker areas your exercise programming will make or you., both 400-meter sprinters 2600 conjugate method for wrestlers total from all his powerlifters to track and....

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