Before
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
"Right before you adapt, you have to change."-Louie SimmonsRotate special exercises, but most importantly the main lift of Max Effort day to avoid...
Strength Training Articles
A resource for serious lifters and athletes seeking proven strength training methods. The Westside Barbell blog breaks down programming, exercise selection, recovery, and performance strategies built on decades of elite coaching experience of founder Louie Simmons and his dedicated team.
NFL GPP
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
NFL GPP work for Skill Positions1️⃣Sled Work x6 Trips-1min rest after each trip-1 trip = 50yd down AND back(100 yds total)-back pedal for DB/K/P-drop...
The Only Day
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
Day of Kings1️⃣Straight Bar Bench 1RM-bench grip2️⃣Wide Grip Straight Bar Bench 3x4-if 1RM is missed at bottom-3 finger widths wider (each hand)🔸OR2️⃣3...
Before Bars
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
Before the multitude of specialty bars for bench, there were only dumbbells. Pat Casey, the first man to officially bench 600lbs (in the mid 1960's)...
Strongman
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
Max Effort Lower1️⃣Axle Bar Deadlift 1RM-Sumo or Conventional (whichever is weaker)2️⃣ATP Good Morning 3x3-wearing back racked Safety Bar w/40% 1RM back...
Extra Dumb
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
At Westside we routinely do our Tuesday/Thursday extra workouts exclusively with DBs. On these weeks we ensure our main workouts (M/W/F/Sat) include...
Band Press
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
Max Effort Upper1️⃣Straight Bar 1RM-against light bands-bench grip2️⃣Straight Bar 3x5-2 board-moderate grip-against light bands3️⃣Overhead Long Ab Strap...
Conditioning
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
One of the biggest questions we get is how we condition athletes. It is no secret we use sleds on a regular basis for all athletes across the board....
Lower Body Tools
Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
Remember, there's a proper tool for every job. -for good mornings, the Bully Cambered Bar-for back squats, the Bow Bar-for upper back strength, the Safety...