Conjugate Strongman: Basic Training Strategy
The sport of strongman requires an athlete to develop multiple special strengths and athletic traits. This makes the Conjugate Method the ideal method for a strongman athlete. When...
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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Basic Conjugate Training Advice XII
The Conjugate Method is not a "program" but a strength training operating system. What begins as a basic template and three primary training methods can become training plans...
What Do Shoulder Shrugs Work?
Developing a strong mid- and upper back is critical to the success of a strength athlete. A strong mid- and upper back allows athletes to maintain optimal posture...
The Front Squat
The Westside Barbell Conjugate Method offers many strength and athletic development training options for a coach or athlete. One of the most beneficial aspects of our training methods...
Maximizing Your Gains: A Guide to the Bench Press Exercise
The bench press is one of, if not the most popular, barbell exercises. While the deadlift has become the more popular lift today, historically, it has been the...
The Westside Barbell Speed Bench Training Guide
Over the years, the Conjugate Method has built some of the strongest geared and raw benches in powerlifting. At Westside, we have had members press 700, 800, 900,...
Basic Conjugate Training Advice X
It is the end of 2024, and the Conjugate Method has never been more popular. Looking around the strength and conditioning landscape, you will notice many coaches using...
Westside Barbell Quadriceps Training
As anyone who truly understands the Conjugate Method knows, it never fails to improve an athlete's strength and conditioning. In my opinion, the Conjugate Method is the only...
Starting Conjugate: Dynamic Effort Lower Walkthrough
The dynamic effort method is a strength training method used at Westside Barbell to enhance explosive strength. We perform two dynamic effort training days each week, one dedicated...
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...