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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
The sport of strongman requires an athlete to develop multiple special strengths and athletic traits. This makes the Conjugate Method the ideal method for a strongman athlete. When looking for the best training method to improve various special strengths and athletic traits simultaneously, there is only one answer – the Conjugate Method.
The Conjugate Method is not a "program" but a strength training operating system. What begins as a basic template and three primary training methods can become training plans capable of improving sports performance in every sport. The only thing that limits the effectiveness or efficiency of the Conjugate Method is the knowledge possessed by the coach or athlete managing the training.
An athlete's grip strength will dictate their success with the deadlift. Unlike the squat or bench press, where the weight is loaded onto the body, the deadlift requires an athlete to lift the barbell off the ground. Without proper grip strength training, athletes risk slowing their deadlift progress.
Accessory exercises are a significant part of Conjugate Method training. Each training day, 20% of our volume will come from our main exercise, while the remaining 80% will include accessory exercises. Our strategy is to use these exercises to resolve identified weaknesses and bring up lagging muscle groups so the selected accessory movements can vary from athlete to athlete.
When combined with other back exercises, such as barbell rows and cable pulldowns, shoulder shrug variations will help ensure the back is properly trained. This attention to detail will lead to direct improvements in the competition lifts when training the mid and upper back. Whether squatting, benching, or deadlifting, the mid and upper back play a crucial role in completing the lift.
While exercise selection certainly plays a role in accessory exercise training success, the most critical aspect of this training is how the sets and reps are programmed. Appropriate set and rep programming selections will dictate the training adaptations that occur and, when selected correctly, can lead to significant increases in training efficiency.
One type of back exercise we often include is the chest-supported row. While there are many variations of chest-supported rows, the idea behind the exercise is generally the same. Our goal is to limit the amount of momentum achieved using excess leg or torso movement, which places greater emphasis on the mid and upper back along with the rear delts to do much of the work.
The conventional deadlift is one of the two primary stances used when performing a competition-style deadlift. This stance emphasizes the posterior chain and helps strengthen the hamstrings, glutes, lower back, and mid-back. Essentially, the conventional stance deadlift trains the posterior chain from the ankles to the ears and even helps address some anterior chain muscles as well.
