Base Building: Training Methods for Beginners
Choosing to begin strength training is one of the most beneficial decisions an athlete can make for themselves. Strength training allows athletes to improve their absolute strength, explosive...
The Westside Barbell Blog
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.
We’ve undertaken a project to organize our 1,400+ articles — start with the curated guides below
Articles by Burley Hawk
235 articles · page 12 of 20
Four Weeks to a Squat PR: Week 4
One of the most critical aspects of designing sound Conjugate Method programming is to ensure the athlete is being set up for success as much as possible. There...
Four Weeks to a Squat PR: Week 3
The adaptability of the Conjugate Method is one of the key reasons it is superior to any other strength training methodology. When working with athletes, predicting how exactly...
Four Weeks to a Squat PR: Week 2
It is now the second week of our four-week squat PR plan. Last week, we performed a 2" mat deadlift, working up to a top-set single. We selected...
Four Weeks to a Squat PR: Week 1
Successful Conjugate Method training depends on accurate training data and tracking max effort single-rep lifts. When organized correctly, an athlete’s programming should ensure that current training maxes are...
Starting Conjugate: Enhancing Work Capacity
The Conjugate Method can be used to focus on and improve a variety of athletic traits and abilities. Whether an athlete needs to improve their absolute strength, explosive...
Basic Three-Day Conjugate Training Schedule
One of the most significant benefits of the Conjugate Method is the ability to manipulate the methodology to fit each athlete best. Whether this means adjusting training intensity,...
Starting Conjugate: Adjusting Accessory Training Volume
Accessory exercise training makes up a considerable amount of our overall weekly training volume. At Westside, we follow a training rule called the 80/20 rule. This rule states...
Starting Conjugate: Building the Raw Bench Press
Developing upper body strength is critical to the success of any athlete. The chest, back, arms, and shoulders play a tremendous role in many sports, especially in raw...
Starting Conjugate: Lower Body Accessory Training
Developing lower body strength and muscle mass is critical to the success of all athletes. At Westside, we train the lower body twice weekly, one day dedicated to...
Starting Conjugate: Training Walkthrough
Choosing to utilize the Conjugate Method when constructing a strength and conditioning-focused training plan is one of the most intelligent choices a coach or athlete can make. The...
Starting Conjugate: Basic Triceps Training
The Conjugate Method provides the framework for a coach or athlete to address any strength or conditioning-related issue that is responsible for holding an athlete back from improving...