Too Tough to Take Down
Absolute Strength | Grappling | MMA
One of the most critical components of a grappler's skillset is the ability to defend against a takedown attempt. It doesn't matter if it is a grappling...
Starting Conjugate: Standard Bench Variations
Conjugate Method | Bench Press Training | Exercise Programming
The Conjugate Method utilizes two upper body training days, max and dynamic effort upper. The first upper body training day of the week is max effort...
Starting Conjugate: Deloading
Conjugate Method | Exercise Programming | Strength Training for Sports
One of the most important aspects of training is fatigue management. Truthfully, you could argue that fatigue management is the most critical aspect of...
Starting Conjugate: How to Warm-Up
Conjugate Method | Athletes | Warm-Ups
As a beginner or someone new to the Conjugate Method, it is important to understand how to set yourself up for successful and productive training days....
Starting Conjugate: Simplified Meet Peak Program
Conjugate Method | Geared Lifting | Raw Powerlifting
One of the questions we receive most frequently is regarding how we recommend peaking for a powerlifting meet when using the Conjugate Method. Most of...
Conjugate Football: Off-Season Max Effort Lower
Conjugate Method | Football | Maximal Effort Method
It’s now the off-season for most football programs, and it is the time of year when athletes enter the gym to improve as much as possible for the next...
Troubleshooting Dynamic Effort Squat Training
Dynamic Effort Method | Squat Training | Training Methods & Techniques
The dynamic effort method is a training method used weekly at Westside Barbell. Implementing the dynamic effort method aims to train speed-strength and...
The Powerlifting Good Morning
Good Morning Training | Lower Body | Maximal Effort Method
The powerlifting good morning is an exercise that is considered a cornerstone of lower body training at Westside Barbell. We use this exercise to...
Starting Conjugate: Repeated Effort Bench Press
Conjugate Method | Repeated Effort Method | Volume
The Conjugate Method uses three primary strength training methods: the maximal effort method, the dynamic effort method, and the repeated effort method....