Powerlifting Exercises: Essential Movements to Improve Strength
The sport of powerlifting focuses on one goal: to become as strong as possible. It sounds easy enough, but reaching peak performance can be complex and require creative...
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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What Does ‘Training to Be As Strong as Necessary’ Really Mean?
Note: The following article reflects how we train professional athletes at our facility, rather than professional powerlifters. Please keep this context in mind when applying or interpreting the...
The Maximal Effort Method for Jiu-Jitsu: Science, Strength, and Domination
Why Strength is the Foundation of Grappling Success In Brazilian Jiu-Jitsu, technique is king—but only when strength is equal. When two athletes have similar technical proficiency, the stronger,...
Basic Conjugate Training Advice XI
Training competitive athletes requires a methodology that addresses all aspects of athletic performance. The athlete's chosen training method will ultimately set the course for their athletic success. No...
Strength and Conditioning for Jiu Jitsu: A Practical Guide
[Jiu jitsu training on the mats.] Your guide to the article Find what you need 01Understand the methodsStrength, speed and repetition work02Choose your starting pointThree workout examples03Plan your...
How to Organize and Program a Training Day
Understanding how to plan a training day properly is one of the most critical aspects of successful training. This is especially true with the Conjugate Method, which incorporates...
Full Body Jiu Jitsu Workout: Dynamic Effort Day
Introduction to Westside Barbell BJJ Strength Training Strength training is filled with opinions, theories, and recycled ideas—but what you’ll find here is different. Everything written comes from firsthand...
Alternative Dynamic Effort Training Waves
The dynamic effort method is one of the three primary training methods featured within the Conjugate Method. This training aims to increase an athlete's rate of force development...
Driven by Westside: Anthony Schlegel
Introduction There’s an energy in Columbus that you can feel in the air—Ohio State is gearing up to face Notre Dame, and all eyes are on the Buckeyes....
Common Conjugate Mistakes
The Conjugate Method is a strength and conditioning training system that utilizes three primary strength training methodologies: maximal, dynamic, and repeated effort. Using these three primary training methods,...
Strength Training for Beginners: A Westside Barbell Guide
Introduction to Strength TrainingWhat is Strength Training?When someone asks how to start strength training for beginners, they’re jumping over the most important question to start with: what is...
The WSBB Guide to Dynamic Effort Training
The Conjugate Method is recognized as one of the most comprehensive and effective training approaches for athletes in any sport. Rather than dedicating long periods to developing specific...