Strength Training for Combat Athletes: The Westside Barbell Way

When it comes to training for combat sports—Jiu-Jitsu, MMA, wrestling, and everything in between—misinformation runs rampant. At Westside Barbell, we’ve spent over a decade cutting through the noise and building a system that delivers real-world results.

This isn’t theory. It’s not borrowed science. It’s 15 years of trial, error, and domination on the mats and in the cage—all led by Tom Barry, the man Louie Simmons personally mentored to carry the torch into combat sports.

Why This Podcast Exists

The Conjugate Method changed powerlifting forever. But it didn’t stop there.

Before most coaches were even thinking about it, Louie Simmons was already focused on how to apply his methods to fighters. In 2011, he tasked Tom Barry with building out the Westside system for combat sports—starting with MMA, grappling, and wrestling.

This podcast carries that mission forward. It breaks down how Westside’s approach to strength training is used today by elite-level Jiu-Jitsu athletes, fighters, and wrestlers. It’s a direct line from Louie to Tom, and from the gym floor to your ears.

What Makes Westside Different?

Westside Barbell isn’t just another gym—it’s where powerlifting changed forever. It’s where Louie Simmons turned five local lifters into world record holders, and where the culture still runs deeper than any single person.

• 150+ world records (and more in the making)

• Game-changing inventions like the Reverse Hyper and Belt Squat

• No pay-to-train policy—athletes pay with consistency, not cash

The legacy Louie built was based on culture, intensity, and accountability. You show up for your training partners, train at 90% of your best year-round, and give back to the system that gave you the edge.

From Powerlifting to Combat Sports

When UFC veteran Matt Brown started training at Westside, it was a turning point. MMA was exploding. Grappling was growing. But the strength training side? Still playing catch-up.

With a background in exercise, health, and strength and conditioning, Tom Barry took Louie’s teachings and began building a system specifically for fighters. What began as a four-day training block became a dialed-in three-day system, tailored for the unpredictable demands of combat sports.

Strong as Necessary, Not as Possible

Fighters don’t need to be the strongest in the gym. They need to be strong enough to win. That’s the philosophy behind “strong as necessary.”

We push athletes to build absolute strength—up to the point where it helps performance without interfering with skill work or recovery.

Each athlete is tracked weekly for:

• Strength levels

• Speed and explosiveness

• Conditioning and recovery

• Weaknesses that need improvement

This isn’t guesswork. It’s a feedback loop refined over 15 years and tested by some of the best grapplers in the world.

The Westside System for Combat Athletes

This system was built at Westside HQ—not in a lab, not from theory, but through hands-on work with elite athletes every day.

• Max Effort Method – Weekly variations to build maximum strength while avoiding central nervous system burnout

• Dynamic Effort Method – Speed-strength work that forces athletes to move heavy loads fast

• Repeated Effort Method – Targeted accessory work to correct weaknesses and build resilience

Training is dense. Our athletes don’t waste time—they move with purpose, building strength and conditioning in the same session.

Why Absolute Strength Matters in Fighting

Let’s be clear: lifting heavy doesn’t slow you down—it makes you harder to hurt and harder to move.

Here’s what absolute strength improves:

• Control over pace and posture

• Ability to break and resist positions

• Confidence and durability under pressure

• Rate of force development—the foundation of explosiveness

If you’re a grappler who can’t hold positions or resist submissions, you’re a liability—no matter how technical you are.

Real Athletes. Real Results.

Today, Westside is home to some of the world’s top Jiu-Jitsu athletes, including Dante Leon, Vitor Oliveira, Max Hanson, Ademir Barreto, Lawson Grime, with a full up-and-coming team competing across CJI, ADCC, ONE FC, WNO, UFC BJJ,  and IBJJF events. These athletes train at HQ and apply the exact system discussed in this podcast—week in, week out.

Last year, one of our athletes competed 56 times. That’s not by accident. With the Westside system, there’s no need to “peak” and crash. We taper. We recover. We stay ready year-round.

Final Word: Westside Is a Mindset

Louie Simmons believed that strength training—done right—unlocks more than just physical ability. It builds resilience, grit, and the ability to impose your will.

Louie personally chose Tom Barry to carry that mindset into combat sports. This podcast is part of that mission. It preserves Louie’s legacy and keeps pushing strength forward—where it matters most.

Subscribe to the Westside Barbell Combat Sports Podcast

Get inside access to how top-level grapplers and fighters train for real performance.

No fluff. No gimmicks. Just proven strength methods from the place that started it all—and still sets the standard.

For those who do what others won't™

Questions? Email: tom@westside-barbell.com