Strength Training Articles

Conjugate Method Articles

Articles Tagged with Conjugate Method
Starting Conjugate: Adjusting DE Lower Training Percentages

Starting Conjugate: Adjusting DE Lower Training Percentages

Dynamic effort lower training days feature both a squat and deadlift main exercise. First, we execute the squat workout, then follow up with the deadlift. When performing a dynamic effort lower workout, there are specific training percentages and velocity requirements that must be met.

Wed Apr 17, 2024
Basic Conjugate Training Advice VI

Basic Conjugate Training Advice VI

The Conjugate Method opens up a whole new world of possibilities for athletes. Whether an athlete seeks to improve absolute strength, explosive power, speed, or conditioning, the Conjugate Method will deliver. However, a coach or athlete's success with the Conjugate Method will always depend on their overall understanding of strength training theory and application.

Thu Apr 11, 2024
Base Building: Accessory Exercise Programming

Base Building: Accessory Exercise Programming

By using basic accessory exercises, athletes can acclimate to the technical demands of each exercise, allowing them to raise the accessory training intensity a bit each week. Doing so will provide optimal stimulus in the same manner an experienced athlete would with increased levels of exercise variation.

Thu Apr 04, 2024
How to Start Powerlifting: Your First Steps Towards Strength

How to Start Powerlifting: Your First Steps Towards Strength

Powerlifting is not an easy sport, but it is rewarding. You will significantly improve your strength and body composition, develop a strong work ethic and discipline, and have some of the best times of your life. All it takes is a bit of grit, determination, and strict discipline.

Sat Mar 30, 2024
Basic Conjugate Training Advice V

Basic Conjugate Training Advice V

While some coaches cling to old methods and outdated approaches to sports preparation, the intelligent coach realizes the Conjugate Method is the way. Over the years, our gym has produced countless athletes with world-class strength, and we have worked and consulted with athletes at the highest level of conventional sports. The Conjugate Method has been successfully used to improve performance in football, basketball, baseball, track and field, rugby, lacrosse, and martial arts.

Wed Mar 27, 2024
Base Building: Conditioning

Base Building: Conditioning

At Westside, we have long understood the importance of improving conditioning to allow athletes to escalate training. For many years, Lou stressed the importance of GPP and conditioning work, which has become as much a part of the Conjugate Method as the max, dynamic, and repeated effort methods. Not only will a high level of conditioning allow an athlete to escalate training continuously, but it will also allow an athlete to recover properly each training week.

Wed Mar 20, 2024
The Basic Template Breakdown

The Basic Template Breakdown

The Westside Barbell basic training template represents the base level of Conjugate Method training. While there may be many ways to design a Conjugate training plan, the basic template is the starting point where all individuals should begin when learning our training methods. By gaining a solid understanding of the basic template and its associated programming strategies, coaches and athletes will become capable of writing proper Conjugate Method programming. 

Tue Mar 12, 2024
Starting Conjugate: Developing the Mid and Upper Back

Starting Conjugate: Developing the Mid and Upper Back

The development of a strong posterior chain is a necessity for all athletes. Whether an athlete is focused on strength or conventional sports, a strong posterior chain will increase force output, improve stability, and enhance durability. A critical aspect of posterior chain development is strengthening the muscle groups responsible for supporting the spine.

Tue Mar 05, 2024
Applying the Conjugate Method

Applying the Conjugate Method

Westside Barbell has successfully trained strength and conventional sports athletes using the Conjugate Method for many years. The use of the Conjugate Method has led to success in raw and geared powerlifting, strongman, CrossFit, football, basketball, baseball, hockey, lacrosse, rugby, track and field, mixed martial arts, boxing, Brazilian jiu-jitsu, wrestling, and judo. Today, the methods continue to be used to train athletes at Westside Barbell successfully.

Tue Feb 27, 2024
Base Building: Utilizing Repeated Effort

Base Building: Utilizing Repeated Effort

When working with individuals new to barbell training, it is most important to improve absolute strength while using repeated effort training to build a foundation of training volume and enhancing movement skills. Combining max and repeated effort training can improve absolute strength, intra and intermuscular coordination, bone and tissue density, work capacity, and physical composition. 

Tue Feb 20, 2024
Exercise Selection: Off-Season vs. Competition

Exercise Selection: Off-Season vs. Competition

Exercise selection is one of the most misunderstood aspects of Conjugate Method programming. Many wrongfully believe we choose random variations using random bars while attaching as many bands and chains as possible. This belief is always the sign of someone who has no clue about the Westside Barbell training style or philosophy. 

Wed Feb 14, 2024
Powerlifting Preparation: Off-Season vs. Competition

Powerlifting Preparation: Off-Season vs. Competition

When training powerlifters, we utilize off-season and competition training cycles. These training cycles have many similarities but will differ to some extent. For example, off-season training will use various exercises to address as many identified weaknesses as possible. However, a competition-focused training cycle will become more specific, with many main exercises being competition-relevant. 

Thu Feb 08, 2024
Starting Conjugate: Fatigue Management

Starting Conjugate: Fatigue Management

The level of success an athlete achieves with their strength training program is dictated by a few key things: exercise selection, intensity regulation, volume regulation, training frequency, and fatigue management. Fortunately, a well-written training plan should be able to dial in the first four aspects of training. Still, it can be difficult to predict how fatigued an athlete will become when progressing through a training program. 

Fri Feb 02, 2024
Intent and Execution

Intent and Execution

Similar to conventional sports, where a lack of mental and physical discipline leads to failure, barbell training requires an athlete to maintain the ability to remain mentally focused and physically disciplined whenever training occurs. Given the demands the Conjugate Method places on an athlete, athletes must approach all training days with the right intent and technical execution. 

Sun Jan 21, 2024
Raw Bench Press Training: Chest and Shoulders

Raw Bench Press Training: Chest and Shoulders

The raw bench press can be demanding lift in both strength and technique. Having all associated muscle groups adequately trained ensures the athlete can complete the lift successfully and has the durability necessary to withstand the demands of both training and competition. 

Mon Jan 15, 2024
Base Building: Utilizing Max Effort

Base Building: Utilizing Max Effort

Max effort training delivers results that other approaches to training cannot match. The primary benefit of max effort training is absolute strength development, which improves 1rm capabilities. Additionally, athletes will experience improvements in intra and intermuscular coordination and increased bone and soft tissue density. An athlete will become stronger, and movement control and overall durability will improve.  

Tue Jan 09, 2024
Basic Conjugate Training Advice IV

Basic Conjugate Training Advice IV

If there is one key aspect of the Conjugate Method that makes it superior to all other training methods, it is efficiency. Athletes only have so much time away from practice or competition, so any time spent training must be spent as efficiently as possible. Using the Conjugate Method, we can easily tailor training to ensure the training is specific to each athlete. 

Mon Dec 18, 2023
Four Weeks to a Squat PR: Week 4

Four Weeks to a Squat PR: Week 4

A coach's training methods must account for the dynamic nature of sports practice, sports competitions, and daily life. As a coach, if you want your athletes to be as successful as possible, you must be able to design a training plan that meets the athletes where they are currently, not where some pre-written plan expects them to be.  

Thu Dec 14, 2023
How to Get Stronger: A Guide to Building Raw Strength

How to Get Stronger: A Guide to Building Raw Strength

Improving physical strength and body composition is a surefire way to become a better athlete. Aside from the sports performance-enhancing effects, strength training also provides stimulus to enhance the short- and long-term quality of life. A properly trained athlete will have increased strength and speed, enhanced bone and tissue density, improved mobility, and the ability to endure and recover from intense training and competition. 

Fri Dec 08, 2023
Four Weeks to a Squat PR: Week 3

Four Weeks to a Squat PR: Week 3

At Westside, we have learned over the years how to make simple adjustments to training that significantly impact training outcomes. Whether we need to adjust training volume, intensity, frequency, or exercise selection, the Conjugate Method provides the platform to allow a coach or athlete the ability to put together a day-to-day and weekly training plan that best fits the athlete based on the current life and training circumstances. 

Sun Dec 03, 2023