Starting Conjugate: Basic Press Variations
Building a great bench or overhead press requires an athlete to follow an intelligent training plan that specifically targets the strengths and muscle groups responsible for pressing maximum...
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Base Building: Lower Body Main Exercises
For an individual to benefit maximally from a Conjugate-style program, it is a requirement to have a baseline level of strength and fitness established before moving on to...
Starting Conjugate: Do Your Part
When programmed correctly, no training method can compare to the level of efficiency and optimization that a Conjugate Method can afford. No matter how effective a methodology is,...
Starting Conjugate: Dynamic Effort Training Strategies
At Westside, we use dynamic effort training to improve our rate of force development. This is achieved by lifting sub-maximal weights at maximal speed, resulting in improved bar...
When to Use 5 x 5
In a Conjugate Method training program, dynamic effort training is typically focused on increasing the rate of force development via the use of sub-maximal weights moved at maximal...
Athletic Training Platform Conditioning
As an athlete, one of the most beneficial traits you can improve is your conditioning. While this may seem obvious, many athletes train their conditioning to meet the baseline...
A Beginner’s Guide to WSBB Resistance Bands
As you begin using the Conjugate Method, one of the first things you will notice that is different from other programs is the use of accommodating resistance in...
Building Your First DE Upper Training Wave
Dynamic effort work is the key to building explosive power, allowing an athlete to increase their rate of force production. This training method couples with max effort training...
Dynamic Effort Upper: Structuring Your Training
Over the years, we have had tremendous success building the bench press at Westside Barbell. There are two reasons for this; the maximal effort method and the dynamic...
Max Effort Lower: SSB Exercise Variations
Coaches should include max effort training in every athlete's training plan. Regardless of the sport you compete in, every athlete requires a high level of absolute strength. Many...
Starting Conjugate: The Basics of Accessory Exercise Programming
If you have read the articles I have written the past couple of months, you know I frequently discuss the importance of utilizing exercise selection to address identified...
Understanding The Standard Template
Success with a training program depends significantly on programming design, regardless of the exact methodology. Today, many believe that your success in the gym has less to do...