
Strength Training Articles
Articles Tagged with Conjugate Method

Conventional Deadlift Setup
Wed May 18, 2022

Posterior Development to Improve Athleticism
No matter the sport, maintaining a strong posterior chain is essential. Strong glutes, hamstrings, and back muscles improve sports performance and lower injury rates. There is no doubt about it; an athlete with an adequately developed posterior chain will run faster, jump higher, and experience a reduced risk of back or knee injury throughout their career.
Mon May 16, 2022

Westside Arm Training for Bench Press
Over the years, Westside Barbell has produced some of the strongest bench pressers in the sport of powerlifting. We have had lifters press over 600lbs raw (George Halbert doing so at 235lbs bwt), along with some of the strongest geared bench pressers in the world, hitting 900-1000lbs+ in competition.
It's safe to say that Lou and Westside Barbell figured out the secret to building a strong bench press many years ago. One big part of the heavy bench press equation is arm strength.
Fri May 13, 2022

Starting Conjugate: How to Begin Rotating Max Effort Exercises
Mon May 09, 2022

Starting Conjugate: Choosing Your First Max Effort Exercises
Fri May 06, 2022

The Giant Cambered Bar: King of All Specialty Barbells
The use of specialty bars for sport-specific training is nothing new. Many years ago, Louie demonstrated to the strength and conditioning world the effectiveness of specialty bars when used to train powerlifters and other athletes.
Today, gyms worldwide are buying specialty bars, accommodating resistance, and specialty machines to give their clients the best training tools. Once again, Louie was right. Formerly, folks criticized Lou and Westside over the use of specialty bars, and now the entire powerlifting world embraces them.
Wed May 04, 2022

Dynamic Effort Lower Advice for Football Players
Mon May 02, 2022

Optimal Bench Press Setup
Sat Apr 30, 2022

Building Accessory Exercise Rotations
Mon Apr 25, 2022

Louie's Plan
Before I continue, please understand the following;
Louie Simmons is one of a kind, and no one can fill that void. No One.
Our job is to keep his legacy going, to keep his club’s history alive and accurate while keeping Louie's teachings and methods moving forward.
Therefore, I'm here to shed some light to our community on Louie's wishes for the future. For ease of delivery, I will split them into 3 Sections;
- Westside Barbell: Gym
- Westside Barbell: Education
- Westside Barbell: Business
Thu Mar 31, 2022

Max Effort: Proper Exercise Selection and Implementation
Thu Mar 24, 2022

Conjugate for Grappling: Max Effort Lower
If an athlete needs to address their absolute strength, speed, endurance, or durability, a Conjugate program can be designed to improve sports performance.
There is a need for high levels of all of the attributes mentioned above in grappling-based sports. Over the past three years, I have had the opportunity to write programming for one of the premier Brazilian Jiu-Jitsu competitors in the world today, Dante Leon. Dante is a Brazilian Jiu-Jitsu black belt and has used Conjugate-based strength training to take his abilities to the next level.
Mon Mar 21, 2022

Developing the Hips
Fri Mar 18, 2022

WSBB Blog: Max Effort Management for Raw Powerlifters
Mon Mar 14, 2022

Hamstring Injury Prevention
Wed Mar 09, 2022

Understanding The Importance of Proper Frequency, Intensity, and Volume Regulation
Do you understand the role training frequency, intensity, and volume plays in the success of a strength training program? If not, this article will help guide you.
Fri Mar 04, 2022

Absolute Strength for Basketball
Wed Feb 23, 2022

WSBB Blog: 4 Week Deadlift PR Plan - Week 4
Fri Feb 18, 2022

WSBB Blog: Breakdown of a Max Effort Upper Workout
Wed Feb 09, 2022
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