Strength Training Articles

Strength Training Articles

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Advanced Trunk Training

Advanced Trunk Training

Building a strong trunk is a crucial aspect of enhancing athletic performance. Regardless of whether an athlete is focused on conventional or strength sports, training the muscles that comprise the trunk must be prioritized every week. A strong trunk enables athletes to stabilize their spine, hips, and pelvis properly, resulting in lower injury rates and enhanced athletic performance. 

Fri Jun 20, 2025
Four Weeks to a Squat PR: Week 4

Four Weeks to a Squat PR: Week 4

Now that we have worked through the last three weeks of training, we are at the point where we will attempt to establish a new PR lift in the barbell squat. While the previous three weeks will allow us to show up on this day in a properly recovered state, we still want to ensure our training day energy management is dialed in to reach the top set with sufficient energy to hit a new PR. 

Mon Jun 16, 2025
Four Weeks to a Squat PR: Week 3

Four Weeks to a Squat PR: Week 3

The week before a planned PR attempt is what I refer to as the setup week. This is the week when we will select an exercise that allows us to train to a proper maximal effort while limiting the overall accumulated fatigue. In situations where we are seeking to achieve a PR in the squat or deadlift, good morning variations the week prior make the most sense.

Mon Jun 09, 2025
Starting Conjugate: Utilizing Kettlebells

Starting Conjugate: Utilizing Kettlebells

Kettlebells are highly versatile tools that can be used for a variety of movements, improving strength, work capacity, and mobility. Kettlebells are often easier to handle and better balanced than dumbbells as well and can be a solid alternative for individuals who experience joint pain when using dumbbells. 

Fri Jun 06, 2025
Four Weeks to a Squat PR: Week 2

Four Weeks to a Squat PR: Week 2

As we roll into week two, we will focus on utilizing a variation of the barbell squat that targets the lower body's anterior chain. This makes sense, considering last week's main exercise concentrated greatly on the lower body posterior chain. Balancing main exercise selection to ensure optimal focus is placed on both anterior and posterior lower body chains is always a smart approach to exercise selection. 

Sun Jun 01, 2025
Basic Conjugate Training Advice XIII

Basic Conjugate Training Advice XIII

It’s simple: informed coaches are capable of attaining specific training outcomes, while less knowledgeable coaches struggle to execute maximal, dynamic, and repeated effort training simultaneously. This is why Lou emphasized the importance of continuing to self-educate via reading and in the gym experience. The key to mastering Conjugate is finding synergy between training theory and actual application in the gym. 

Wed May 28, 2025
Four Weeks to a Squat PR: Week 1

Four Weeks to a Squat PR: Week 1

While traditional Conjugate Method training sequences main exercises in a manner that allows for retesting every 6-8 weeks, this strategy allows the coach or athlete to target a specific exercise in a shorter time. This can be useful when updated max effort training data is needed for upcoming dynamic effort training waves or when athletes are struggling to hit a PR in a competition-specific lift. 

Wed May 21, 2025
Conjugate Football: Basic Offseason Training Template

Conjugate Football: Basic Offseason Training Template

Through the use of maximal, dynamic, and repeated effort methods, we can improve an athlete's absolute strength, explosive power, strength endurance, conditioning, and physical composition. Essentially, the Conjugate Method allows us to develop an athlete to the most significant degree efficiently. 

Fri May 16, 2025
Starting Conjugate: Advanced SSB Exercises

Starting Conjugate: Advanced SSB Exercises

The safety squat bar is one of Westside Barbell's most commonly used specialty bars. This specialty barbell is primarily used to target the lower body anterior chain during squat movements but can also be used to perform other exercises. Depending on the exercise selection and programming, this barbell can accomplish different training goals. 

Tue May 13, 2025
5 Powerlifting Exercises for Beginners

5 Powerlifting Exercises for Beginners

At Westside, we are no strangers to exercise variation. Our training plans are constantly changing to ensure our athletes get the most out of their time in the gym without risk of accommodation. With athletes having only so much time to train, we cannot afford to get lazy with our programming and reduce the rate of improvement. 

Fri May 09, 2025
Managing Barbell Training Intensity as a Beginner

Managing Barbell Training Intensity as a Beginner

Advice for beginner-level athletes to help assist in making the correct choices when selecting barbell training weights. Learn the importance of training volume, technique development, and a simple strategy to help accelerate progress. 

Wed May 07, 2025
Starting Conjugate: Methods and Mindset

Starting Conjugate: Methods and Mindset

Proper mindset refers to the athlete's understanding of the intent and requirements of each training day and exercise. Optimal physical output refers to the athlete's ability to execute each training day, exercise, set, and rep at the parameters demanded by the method being employed. 

Sun May 04, 2025
Starting Conjugate: Simplified Offseason Powerlifting Training Strategy

Starting Conjugate: Simplified Offseason Powerlifting Training Strategy

The powerlifting offseason offers many opportunities to focus on specific aspects of strength or conditioning affecting sports performance. During competition preparation, exercise selection is limited due to the need to remain proficient in the competition-relevant lifts at competition-relevant levels of intensity. However, in the offseason, we do not have to be as strict with our competition lift frequency, particularly at max effort intensities. 

Tue Apr 29, 2025
Accommodating Resistance

Accommodating Resistance

The use of bands and chains attached to a barbell, also known as the combination of resistance method, is a training approach popularized by Louie Simmons and Westside Barbell. This training is utilized to manipulate the strength curve of an exercise, typically a variation of the squat, bench press, or deadlift. 

Wed Apr 23, 2025
The Repeated Effort Method: Improving Work Capacity and Physical Composition

The Repeated Effort Method: Improving Work Capacity and Physical Composition

This accessory work is one of an athlete's most critical training tasks. Not only will this training help to improve work capacity, but it will also allow an athlete to develop optimal levels of muscle mass. While max effort work can certainly help from a tissue density perspective, our repeated effort training drives the volume that allows for meaningful hypertrophy. 

Mon Apr 21, 2025
The Maximal Effort Method

The Maximal Effort Method

Time is valuable, especially in the gym. Whether an individual is focused on strength or conventional sports, it is important to ensure that training allows for improvement as efficiently as possible. This is what max effort offers: improvement in absolute strength in the most efficient manner possible. 

Thu Apr 17, 2025
Alternative Dynamic Effort Lower Waves

Alternative Dynamic Effort Lower Waves

The Conjugate Method provides a coach or athlete with many different options when designing a training program. Whether we are dealing with a strength athlete or a conventional sports athlete, we can find ways to manipulate training further to bring about further training adaptations, allowing for continual improvement. 

Mon Apr 14, 2025
Powerlifting Program

Powerlifting Program

As a powerlifter, it is crucial to use a powerlifting-based training plan. If you are new to powerlifting, you will likely discover many different approaches to strength training. Fortunately, all of these approaches essentially follow one of two operating systems: linear or conjugate-based training. 

Wed Apr 09, 2025
The Seated Good Morning

The Seated Good Morning

While the standing good morning movements target the upper and lower portions of the posterior chain, the seated good morning exercise focuses on developing the lower, mid, and upper back and trunk. The primary focus is the improvement of spinal erector and trunk strength, with other muscles such as the hip flexors, rhomboids, lats, and mid/lower traps also being involved. 

Mon Apr 07, 2025
How to Overcome Squat Sticking Points

How to Overcome Squat Sticking Points

The barbell squat is an exercise that nearly all athletes can use to improve their...

Sun Apr 06, 2025