How the westside barbell conjugate system fits in your life. In 2008, they finally published the westside barbell book of methods which is the complete guide over 236 pages long to westside style training. In this video, we discuss some of the different ways that we use the principles of westside barbell to train athletes. By all accounts, its the worlds most hardcore powerlifting gym. Louie himself has worked with several professional athletes of many different sports using the conjugate system. Before i begin its important for me to clarify what i aim to accomplish through writing this article. Westside barbell methods louie simmons the ultimate.
A lot of good information explaining the conjugate method but my god this book needed to be edited. Order your copy or copies of the book of methods by using the order form on the right. A guide to accessory work i outlined how to program and structure your individual training routine based on westsides conjugate method now, after nearly 1 year of publication and each article receiving over 100,000 views, im back with a new resource. Have gained more in the last six months then any time in my training. That being said within the first few pages the author makes several other statements that prove that he does not understand the system at all. Well researched, however for all the science louie boasts their. I incurred some great results with the bfs method, as there were many parallels between the bfs method and the conjugate method, but these results paled in comparison to what i would later experience.
Conjugate training varies exercise, weight, speed, and volume of exercises, thus avoiding adaptations of the body. Westside barbell, the gym, has produced more multiply world record holders than any other single gym in the history of powerlifting. It was during an interview with dan harrison, that he mentioned the importance to him of the louie simmons westside method of training. If you ever watched a video of louie simmons speak, this book is no different. Westside barbell the official fan page 457 industry dr, columbus, ohio 43204 rated 4. Since louie started publishing his articles on his methodologies in power lifting usa back in the 1990s, the methods grew wildly in popularity. Science has proven that training at 90 percent or above for 3 weeks will cause physical and mental fatigue. Started researching more and practicing the conjugate method. The conjugate system is great at allowing the coach and athlete to. But thats because dave signs my checks and i have to nod and laugh.
You can get significantly bigger, stronger, and faster in only twelve weeks. The past training years resulted in louies first book, the book of methods. Westside is very complex, but ill give you a rough idea of the basics. That june, i went out to intern at westside barbell. The conjugate system was learned from reading multiple books on the system listed at the end of the article, visiting westside barbell in columbus, ohio and a week. Westside has provided information across world but those numbers are results from members of a small private club. Here you can find the collection of training methods which were obtained in 30 years. After purchasing the westside book of barbell methods, i realised exactly what he meant, it is the most informative book i have read for 20 years. In this article i will give a brief outline of the methods used at westside and how to. Westside for skinny bastards a modified lifting program for hardgainers by joe defranco this article originally appeared on. Tomorrow, i have no idea what ill be doing in the gym, louie simmons says during this special lecture. Many of these lab rats are doing the program youre about to read.
We have used these principles with athletes in middle school through college. Do either the squat or the deadlift for three weeks, then switch exercises. Louie is a strength consultant for the clevland brown, green bay packers, new england patriots, seattle seahawks, and numerous college football teams and athletes from around the world. I read this book wanting to learn more about the westside method, especially since i have recently started competing in. Simmons has also trained athletes in other sports, including many nfl players. Fast forward to 1983, louie simmons, founder of westside barbell coupled the russian conjugate and bulgarian systems. The conjugate method, popularized by louie simmons of westside barbell, is a system of training that emphasizes variation in order to avoid the law of accommodation more on that in a moment. Dynamic method accelerating 5060pct of a max as quickly as possible to achieve a greater amount of force fma max effort method using 90pct or more of a max. In the book i breakdown each and every one of the westside methods. Conjugate football guidelines for team programming. Be the first to ask a question about westside barbell book of methods. Simmons has been a strength consultant for several nfl teams and is the inventor of the reverse hyperextension machine. The results you can achieve in three months of training with the conjugate method are outstanding. A large percentage of competitive athletes only have twelve to sixteen weeks of uninterrupted training time per year.
The standard template there is a great story from dave about how the standard template originated. Also known as the westside method because it was devised by louie simmons of westside barbell gym in columbus, ohio, the conjugate training system has its roots in powerlifting. The conjugate method also improves special physical preparedness spp e. Conjugate method works listen to this pod cast for the first time about 6 months ago. Inside you will find over 236 pages full of training advice.
When an athlete performs a sprint they are performing a max effort sprint. 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. I immersed myself in the westside conjugate method as fully as i could. In the article joe outlines a weekly training program based on the famous and very successful westside barbell clubs version of conjugate training. The conjugate method by westside barbell beast blog. Westside barbell program spreadsheet spreadsheet collections. To this day, the westside barbell book of methods is one of the most interesting. See more at the conjugate method is used by top athletes. I was introduced to the conjugate method when i was 20 years of age after coming off 12weeks of a bfs bigger faster stronger program. How to use westside training to increase your vertical jump one of my favourite training articles is joe defrancos westside for skinny bastards.
I tell you their pros and cons based on my experience with the sport of weightlifting. The westside barbell program should be looked at more as a set of training principles than a single workout program, a perspective that allows for considerable flexibility in program design. In westside, athletes are required to perform two max effort me days per week. This book can be best described as the sometimes incoherent ramblings of a mad scientist. The westside barbell method, also known as the conjugate method, was developed by louie simmons. All of the westside athletes train for geared competition, and will regularly toss on bench shirts and squat. Phil and katie met louie simmons back in 2009 during a visit to westside barbell to discuss training methods and equipment. 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. Simmons is a prolific writer and has written numerous articles. The raw westside bundle audiobook by jacob rothenberg. Westside barbell the official fan page posts facebook. Also known as the westside method because it was devised by louie simmons of.
Westside for raw lifters by musclebear december 12, 2016 if youve been involved with powerlifting within the last few years, youve most likely heard of the westside barbell method developed by louie simmons. In 1972, the most successful weightlifting club in history, russian dynamo club, experimented by rotating 2545 special exercises, to avoid accommodation, with great success. A comprehensive users guide to the westside barbell conjugate method for powerlifting, by worldrecord holder and coach jordan syatt. This comprehensive book and band bundle covers all the bases. Louie simmons has made professional athletes stronger, faster and more powerful but at the end of the day, his method is aimed at. A users guide and the westside barbell conjugate method. My lab is the weight room and my lab rats are my athletes. Hes talking about the conjugate system, which has athletes constantly changing the exercises they do to prevent accommodation and overtraining. I have seen a lot of progress added in the weight room.
Westside barbell template working with the standard template by jim wendler for. Finally, louie put has all his knowledge into one book called the westside barbell book of methods. In writing this article i solely aim to provide a reliable source of information which outlines how to use the westsidebarbell conjugate method this article will not be devoted to explaining the science or methodology behind conjugate method periodization. Spanning its development over the past 40 years and best popularized as the westside method in powerlifting, the conjugate system has continued to evolve, and is now used by athletes competing in raw powerlifting meets to reach unbelievable levels of strength in record time. To this day, the westside barbell book of methods is one of the most interesting works ive ever read on powerlifting albeit also one of the more. If you have a serious interest in strength training, you no doubt know of louie simmons and westside barbell the home gym of some of the strongest men in the world. Do you looking for other post about westside barbell book of methods pdf, westside barbell certification, westside barbell club trainingsplan, westside barbell club workout, westside barbell conjugate method template. I started training full time in powerlifting in late 1969 after returning from the army. I spent 12 years training with the wrong methods, one being the western periodization. Training with the conjugate method is a fast track to those goals. In my articles the westside barbell conjugate method. Westside barbell is a private, invitationonly, elite training facility in columbus, ohio that was created by. His exclusive gym, westside barbell in columbus, oh, has more than 100 world records to its name.
I read through every book i could, watched every dvd, passed the special strengths certification test. This is an ebook this book is a collection of training methods i have obtained through the past 30. Foreward the conjugate system is new hot word when it comes to training systems right now. Louis simmons born 12 october 1947 is a former american powerlifter and current strength coach. Reflections on westside juggernaut training systems. Although i made some modifications to work around my work and home schedule. 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. Find out why westside barbell has become what it is today in a way that only louie can tell. In this strength manual, louie simmons lays out how the former soviet unions system for raising the gpp of their perspective athletes ages 710 can be used with the. The conjugate system is one of the cornerstones of westside barbell training, and simmons has used it to produce a host of top. Westside barbell book of methods by louie simmons goodreads.
A comparison of the 3 most popular powerlifting workouts. This is the most effective method to gain strength continuously throughout the year with no ridiculous off season. The conjugate method many have asked how westside developed the conjugate system and why. The only 5 strength training programs youll ever need. Rogue fitness rogue and westside barbell joint venture.
Simmons programming is commonly referred to as the westside method, after westside barbell, which is simmons gym. From the squat, bench, and deadlift, to track athletes and youth. 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. In this short video aj roberts breaks down the basic conjugate method template. The westside barbell book of methods simmons louie. Conjugate periodization the westside model catalyst. Amazingly it can also apply to general sport strength by applying his conjugate method to training. This book is a collection of training methods i have obtained through the past 30 years.
The 3week wave system, circa max, delayed transformation, accommodating resistance and. They were very impressed with his power act, particularly the westside hole spacing, which is the athletes at westside used to fight through sticking points in their lives. Ive heard it 435 different times and it never gets old. Westside barbell program spreadsheet is templates for spreadsheet and letters templates.