Exercise Programming Articles

Starting a Conjugate Method-based program for the first time can be challenging. There is a lot to learn and understand for a coach or athlete to build a beneficial and effective Conjugate training program. This is why we encourage those new to our methods to take things slow and keep the programming simple as you begin Conjugate-style training. 

Tue Jan 31, 2023

Developing the back muscles should be a top priority for all athletes regardless of sport or training goals. These muscles play a significant role in strength and sports performance due to the role they play; supporting and stabilizing the spine. As we know, having a stable and adequately supported spine is the key to force production. 

Thu Jan 05, 2023

Effective strength training relies heavily on a few key factors; the proper regulation of intensity, volume, and frequency, optimal exercise selection, and correct exercise execution. Failure to control any of these aspects of training will reduce the effectiveness of the training and can potentially cause injury. In this article, I will focus on selecting exercises for a beginner new to the Conjugate Method.

Tue Dec 13, 2022

At Westside, we have a few different ways we go about training the triceps. To maximize your results, you must train the triceps in a few different ways to improve strength, size, and muscular endurance. Effective tricep training includes more than a few sets on the cable press-down machine after your main exercise. 

Fri Oct 14, 2022

Putting together dynamic effort training can sound complicated when truthfully, it is relatively easy. Here is how we recommend putting together your first dynamic effort training wave.

Fri Aug 19, 2022

At Westside, we use a variety of exercise variations to improve absolute strength and neuromuscular coordination. The use of training tools such as specialty barbells allows us to create many of these exercise variations. One of our go-to specialty barbell choices is the Safety Squat Bar. 

Mon Aug 15, 2022

The program you select is the roadmap that leads you to your training goals. Think of it like this: if you are about to embark on a 1,000-mile trip, would you want the directions that may get you there at some point, or do you want the most efficient route to your destination?

Mon Aug 08, 2022

As an athlete, your conditioning decides a lot about the success you’ll have in your sport. Failure to maintain proper conditioning levels relative to your sport will lead to decreased performance, loss of ability, or worse - injury. 

Mon Jul 18, 2022

One muscle group that athletes must address is the calves. The calf muscles play a tremendous role in athletics and should be a prioritized muscle group in any training program. As mentioned above, joint stabilization is critical regarding dynamic movement and power output. Without strong calves supporting the ankles and knees, an athlete is at greater risk of injury.

Mon Jul 11, 2022

When you discover a weakness or an issue with a lift, it should be taken as a threat to your success. When under threat, do you address the threat or flee? You most certainly address the danger with every option you have at your disposal. Strength training is no different. 

Wed Jun 29, 2022

Like the box squat, Anderson squatting will positively impact your rate of force development. Additionally, by eliminating the stretch-shortening cycle and emphasizing the concentric phase, this exercise will greatly improve absolute strength. 

Mon Jun 20, 2022

The sumo deadlift is an exercise that offers powerlifters and athletes various training benefits. By utilizing the sumo deadlift, you will gain strength and muscle mass that will carry over to conventional deadlifts and squats. This occurs due to the complete targeting of the hips and legs the sumo deadlift offers.

Mon Jun 13, 2022

At Westside, we perform max-effort variations of the squat, good morning, deadlift, and bench press to increase absolute strength and improve intermuscular and intramuscular coordination. We dedicate two training days per week to max effort work, max effort upper and lower. To avoid accommodation, we perform a different max effort upper and lower exercise each week. 

Fri Jun 10, 2022

At Westside, we have worked with athletes with many different physical builds to improve their overhead press strength. Whether it's strongman competitors, CrossFit competitors, powerlifters, or Olympic weightlifters, we have helped them develop their overhead press capabilities further.

How do we do this? The use of the overhead press and overhead press variations to avoid accommodation and supply the body with the stimulus it requires to deliver us the training adaptations we seek. 

Wed Jun 08, 2022

Just as max effort training aims to increase the absolute strength of an individual, dynamic effort training is implemented to improve an athlete's ability to generate tremendous amounts of force in as little time as possible. This leads to improved bar speed for the lifter or enhanced sports performance for the athlete. 

Mon Jun 06, 2022

Don't believe that just because your sport doesn't require large amounts of cardiovascular output, you do not need improved conditioning levels. No matter the sport or athlete, we all can benefit from improved conditioning. 

By raising your fitness level, you improve your overall health and your ability to train at higher levels of intensity and volume while recovering faster. For many, a lack of physical conditioning keeps them from reaching the next level in their sport. 

Fri Jun 03, 2022

While it is undoubtedly vital to focus on developing movement skills that allow you to best use your physical structure, it is just as important to increase an athlete's preparedness through the use of intelligent volume and intensity regulation. A significant group of muscles that beginners should immediately focus on is the muscles that support the shoulder joints.

Wed Jun 01, 2022

Instead of achieving maximal motor unit recruitment by performing a lift at 100%, the main exercise is performed for three or five rep top sets that still reach suitable motor unit recruitment levels. 

Essentially, we are losing the ability to achieve the highest level of motor unit recruitment with the reduction in intensity. Still, we are gaining a meaningful boost in recovery and decreasing the likelihood of programming failure or injury in the future. 

Modified max-effort allows a lifter struggling with recovery to be afforded the benefits of high-intensity weight training while reducing the overall impact on recovery associated with an all-out max effort lift. 

Fri May 27, 2022

The successful implementation of max-effort training for football players calls for intelligent programming combined with proper instruction. This means that you are selecting the appropriate exercises, using the correct rep and intensity ranges, and adequately educating athletes on the execution and intent of each exercise. 

Wed May 25, 2022