What the Conjugate Method Actually Is
The word has gotten loose. Conjugate now gets stapled onto almost anything. Rotate a few exercises, throw in a speed day, call it conjugate. That is not what...
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.
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Lacrosse Strength Training at Westside Barbell
Lacrosse Strength Training at Westside BarbellOne System, Two Pro Lacrosse Athletes Walk into Westside on a Monday at 10am and you will catch Ally Kennedy and Justin Inacio...
Peak Velocity for Strength and Conditioning
Last week, I had strength and conditioning coach Joe Kenn on the podcast for ninety minutes. It was a stark reminder of what this industry loses when coaches...
Two Wins, One System: Conjugate Method
Two Wins, One System: Joshua Perreira and Dante Leon at ONE Fight Night 42Joshua Perreira knocked out Gilbert Nakatani with a spinning backfist 38 seconds into the first...
Conjugate Field Manual: Maximal Effort Method for Jiu Jitsu
What Is Maximal Effort TrainingThe principle, the science, and what it actually looks like in jiu-jitsu athletes.The PrincipleThe maximal effort method is the most effective way to develop...
So You Want to Be a Strength Coach
Over the past year, we’ve had the privilege of meeting many young, aspiring strength and conditioning coaches who’ve come through Westside Barbell. It’s always encouraging to see that...
Floor Press: A Secret to Stronger Frames in Jiu Jitsu
How To Strengthen Frames for Jiu-Jitsu Have you ever wondered how Dante Leon maintains such a strong frame against the best grapplers in the world? In Brazilian Jiu...
Why Jiu Jitsu Athletes Should Box Squat | Westside Barbell
Strength is Non-Negotiable on the Mats If you're serious about Jiu Jitsu, strength is essential. This isn’t about trending techniques or complicated setups, it's about having the strength...
BJJ Strength and Conditioning: Building Power, Endurance, and Resilience
Brazilian Jiu-Jitsu is a physical chess match—technique reigns supreme, but when two opponents have comparable skill, superior strength and conditioning can tip the balance. Over my years of...
What Does ‘Training to Be As Strong as Necessary’ Really Mean?
Note: The following article reflects how we train professional athletes at our facility, rather than professional powerlifters. Please keep this context in mind when applying or interpreting the...
The Maximal Effort Method for Jiu-Jitsu: Science, Strength, and Domination
Why Strength is the Foundation of Grappling Success In Brazilian Jiu-Jitsu, technique is king—but only when strength is equal. When two athletes have similar technical proficiency, the stronger,...
Built to Win: The Westside Barbell Blueprint for Jiu-Jitsu
Train to Be Ready—Always At Westside Barbell, we don’t train athletes to peak once or twice a year—we train them to be ready at all times. This isn’t...