Four Weeks to a Squat PR: Week 4
One of the most critical aspects of designing sound Conjugate Method programming is to ensure the athlete is being set up for success as much as possible. There...
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How to Get Stronger: A Guide to Building Raw Strength
Strength training is one of the most beneficial physical activities an athlete can engage in. Unlike other methods of exercise, such as running, cycling, or participating in organized...
Four Weeks to a Squat PR: Week 3
The adaptability of the Conjugate Method is one of the key reasons it is superior to any other strength training methodology. When working with athletes, predicting how exactly...
Four Weeks to a Squat PR: Week 2
It is now the second week of our four-week squat PR plan. Last week, we performed a 2" mat deadlift, working up to a top-set single. We selected...
Improving Hip Strength with the Belt Squat
At Westside, we are known for using many different strength training tools. Whether it is bands, chains, specialty bars, or specialty equipment, we have utilized various training tools...
Four Weeks to a Squat PR: Week 1
Successful Conjugate Method training depends on accurate training data and tracking max effort single-rep lifts. When organized correctly, an athlete’s programming should ensure that current training maxes are...
Starting Conjugate: Enhancing Work Capacity
The Conjugate Method can be used to focus on and improve a variety of athletic traits and abilities. Whether an athlete needs to improve their absolute strength, explosive...
Basic Three-Day Conjugate Training Schedule
One of the most significant benefits of the Conjugate Method is the ability to manipulate the methodology to fit each athlete best. Whether this means adjusting training intensity,...
Starting Conjugate: Adjusting Accessory Training Volume
Accessory exercise training makes up a considerable amount of our overall weekly training volume. At Westside, we follow a training rule called the 80/20 rule. This rule states...
Powerlifting Training Splits
The scheduling and organization of workouts is one of the most important aspects of any training program. Developing an effective training plan calls for a coach to understand...
Bodyweight Exercises
A bodyweight workout is an effective way to achieve meaningful training stimulus with limited to no access to conventional strength training equipment. For athletes, these workouts offer the...
Starting Conjugate: Building the Raw Bench Press
Developing upper body strength is critical to the success of any athlete. The chest, back, arms, and shoulders play a tremendous role in many sports, especially in raw...