Accessory Exercise Training Strategies
The Conjugate Method utilizes three strength training methods: maximal, dynamic, and repeated effort. The maximal and dynamic effort methods are used when programming and executing main exercises, while...
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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Base Building: Introducing Specialty Barbells
The use of specialty barbells is a hallmark of the Conjugate Method. These barbells provide us with tools to specifically target anterior and posterior muscle groups while also...
Base Building: Targeting Identified Weaknesses
The Conjugate Method's efficiency sets it apart from other strength training methodologies. Using Conjugate, athletes can train multiple special strengths simultaneously, leading to more significant improvements in strength,...
MMA Strength and Conditioning
The sport of mixed martial arts places tremendous demands on athletes. To succeed, athletes must develop high-level techniques in multiple martial arts styles while also improving their special...
Lacrosse Strength and Conditioning
Lacrosse is a high-speed sport that requires athletes to possess explosive power, adequate conditioning, and the ability to change direction on a dime. Proper strength and conditioning can...
Strength Training for Wrestling
Wrestling is one of the most challenging sports an athlete can compete in. To be a great wrestler, an athlete must be strong, explosive, well-conditioned, and tough. It...
Strength Training for Football
The sport of football places tremendous physical demands on an athlete. An athlete must possess adequate work capacity, speed, explosive power, and absolute strength to become a successful...
Starting Conjugate: Box Squat Variations
The box squat is one of Westside Barbell's most frequently used lower-body exercise variations. We utilize the box squat and its variations during max effort training and dynamic...
Introduction to Deficit Deadlifts
Exercise variation is an essential aspect of Conjugate Method training. Using exercise variations allows an athlete to attain optimal training stimuli in a targeted and specific manner. If...
Powerlifting vs. Weightlifting
Today, strength sports are more popular than ever. Take time to browse social media, and you will likely see some sort of strength sports-related content. It makes sense,...
The Seated Deadlift
Building strength, power, speed, and work capacity requires a training method that consistently delivers stimulus capable of producing positive training adaptations for the athlete. Training an athlete...
Accessory Training: Shoulder Exercises
Building strong and healthy shoulders is a critical aspect of training. If you are an athlete, improving the strength, work capacity, and durability of the shoulders will improve...