{"title":"E-Books","description":"\u003cstyle type=\"text\/css\" data-mce-fragment=\"1\"\u003e\u003c!--\ntd {border: 1px solid #cccccc;}br {mso-data-placement:same-cell;}\n--\u003e\u003c\/style\u003e\n\u003cspan data-sheets-value='{\"1\":2,\"2\":\"Louie was a prolific author on the topic of strength training. Check out some of his best work below, along with books from other authorities in the strength training world. \"}' data-sheets-userformat='{\"2\":15105,\"3\":{\"1\":0},\"11\":4,\"12\":0,\"14\":{\"1\":3,\"3\":1},\"15\":\"Calibri\",\"16\":11}' data-mce-fragment=\"1\"\u003eLouie was a prolific author on the topic of strength training. Check out some of his best work below, along with books from other authorities in the strength training world.  \u003c\/span\u003e","products":[{"product_id":"e-book-bench-press-manual","title":"Bench Press Manual eBook by Louie Simmons","description":"\u003cp data-end=\"401\" data-start=\"332\"\u003e\u003cstrong data-end=\"401\" data-start=\"332\"\u003eUnlock the Bench Press Methods That Built 60+ Lifters Over 600lbs\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp data-end=\"725\" data-start=\"403\"\u003eWhether \u003cspan style=\"box-sizing: border-box; margin: 0px; padding: 0px;\"\u003echasing your first 300 lbs or aiming to push past 700 lbs, this is \u003cem\u003ethe\u003c\/em\u003e \u003c\/span\u003emanual for mastering the bench press—raw or shirted. Written by Louie Simmons, the legendary founder of Westside Barbell, this book delivers decades of battle-tested knowledge used by elite lifters and world record holders.\u003c\/p\u003e\n\u003cp data-end=\"959\" data-start=\"727\"\u003eInside, Louie lays out the exact systems that made Westside the most feared benching crew in powerlifting history. \u003cstrong\u003eNo fluff.\u003c\/strong\u003e \u003cstrong\u003eNo theory without application\u003c\/strong\u003e. \u003cstrong\u003eJust results-driven methods that built the strongest benchers on the planet.\u003c\/strong\u003e\u003c\/p\u003e\n\u003ch3 data-end=\"995\" data-start=\"966\"\u003eWhat You’ll Learn:\u003c\/h3\u003e\n\u003cul data-end=\"1802\" data-start=\"996\"\u003e\n\u003cli data-end=\"1104\" data-start=\"996\"\u003e\n\u003cp data-end=\"1104\" data-start=\"998\"\u003e\u003cstrong data-end=\"1026\" data-start=\"998\"\u003eDynamic Effort Training:\u003c\/strong\u003e Use bands, chains, and speed work to build explosive power and bar control.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-end=\"1217\" data-start=\"1105\"\u003e\n\u003cp data-end=\"1217\" data-start=\"1107\"\u003e\u003cstrong data-end=\"1135\" data-start=\"1107\"\u003eMaximal Effort Training:\u003c\/strong\u003e How to rotate 45+ variations weekly to push new PRs year-round without burnout.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-end=\"1334\" data-start=\"1218\"\u003e\n\u003cp data-end=\"1334\" data-start=\"1220\"\u003e\u003cstrong data-end=\"1248\" data-start=\"1220\"\u003eRepetition Method \u0026amp; GPP:\u003c\/strong\u003e Build muscle in the right places—triceps, upper back, delts—with smart hypertrophy.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-end=\"1451\" data-start=\"1335\"\u003e\n\u003cp data-end=\"1451\" data-start=\"1337\"\u003e\u003cstrong data-end=\"1363\" data-start=\"1337\"\u003eBench Press Technique:\u003c\/strong\u003e Raw and equipped setups, bar paths, hand positions, and fix-your-weak-point guidance.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-end=\"1586\" data-start=\"1452\"\u003e\n\u003cp data-end=\"1586\" data-start=\"1454\"\u003e\u003cstrong data-end=\"1474\" data-start=\"1454\"\u003eSample Programs:\u003c\/strong\u003e Real-world speed and max effort day templates from Westside athletes (including Halbert, Fry, Wolfe, Panora).\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-end=\"1689\" data-start=\"1587\"\u003e\n\u003cp data-end=\"1689\" data-start=\"1589\"\u003e\u003cstrong data-end=\"1618\" data-start=\"1589\"\u003ePrehab \u0026amp; Rehab Protocols:\u003c\/strong\u003e Fix shoulder pain, improve mobility, and extend your lifting career.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-end=\"1802\" data-start=\"1690\"\u003e\n\u003cp data-end=\"1802\" data-start=\"1692\"\u003e\u003cstrong data-end=\"1711\" data-start=\"1692\"\u003eThe Web System:\u003c\/strong\u003e Lift-specific benchmarks for 400, 500, and 600+ raw benchers with exact numbers to target.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3 data-end=\"1829\" data-start=\"1809\"\u003eWhy It Works:\u003c\/h3\u003e\n\u003cp data-end=\"2106\" data-start=\"1830\"\u003eThis manual combines the best of Soviet periodization, Bulgarian max effort, and American grit—all through Louie’s lens. Each chapter teaches how to \u003cstrong data-end=\"2031\" data-start=\"1979\"\u003etrain smarter, adjust faster, and build stronger\u003c\/strong\u003e—all while rotating exercises so the CNS stays fresh and gains never stall.\u003c\/p\u003e\n\u003cp data-end=\"2184\" data-start=\"2108\"\u003eIf you’re serious about benching, this isn’t optional—it’s required reading.\u003c\/p\u003e\n\u003ch3 data-end=\"2212\" data-start=\"2191\"\u003eProduct Specs:\u003c\/h3\u003e\n\u003cul data-end=\"2360\" data-start=\"2213\"\u003e\n\u003cli data-end=\"2237\" data-start=\"2213\"\u003e\n\u003cp data-end=\"2237\" data-start=\"2215\"\u003eDigital Format (PDF)\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-end=\"2261\" data-start=\"2238\"\u003e\n\u003cp data-end=\"2261\" data-start=\"2240\"\u003e89 Full-Color Pages\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-end=\"2326\" data-start=\"2262\"\u003e\n\u003cp data-end=\"2326\" data-start=\"2264\"\u003eIncludes Charts, Programs, Photographs, and Athlete Workouts\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-end=\"2360\" data-start=\"2327\"\u003e\n\u003cp data-end=\"2360\" data-start=\"2329\"\u003eImmediate Access After Purchase\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp style=\"text-align: center;\"\u003e\u003cmeta charset=\"utf-8\"\u003e\u003cstrong\u003eThe barbell doesn’t lie. The methods in this book have built 27+ 700lb benchers. Now it’s your turn.\u003c\/strong\u003e\u003c\/p\u003e","brand":"Westside Barbell","offers":[{"title":"Default Title","offer_id":12420844806,"sku":"AP-104","price":6.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1096\/7360\/files\/Bench_Press_Manual_Ebook_image.jpg?v=1732134545"},{"product_id":"e-book-version-squat-and-deadlift-manual","title":"Squat and Deadlift Manual eBook by Louie Simmons","description":"\u003cp\u003eThe Squat and Deadlift Manual is Louie Simmons' definitive 173-page guide to building a world-class squat and deadlift through the Conjugate Method.\u003c\/p\u003e\n\u003cp\u003eAcross 24 chapters, Louie lays out the same system that produced 24 men squatting over 1000 pounds at Westside Barbell, including 6 over 1100 and 3 over 1200. This is not a beginner workout book. It is the methodological foundation behind every Westside lifter's training, written in Louie's own voice.\u003c\/p\u003e\n\u003ch4\u003e\u003cstrong\u003eWhat's Inside\u003c\/strong\u003e\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003eThe Conjugate System and why it eliminates training accommodation\u003c\/li\u003e\n\u003cli\u003eThe three core methods (max effort, dynamic effort, and repetition) and how they integrate across the week\u003c\/li\u003e\n\u003cli\u003eBox squat mechanics, loading, and the three-week wave structure (75 to 85%, 90 to 100%, circa max)\u003c\/li\u003e\n\u003cli\u003eDeadlift technique and periodization, including weakness diagnosis\u003c\/li\u003e\n\u003cli\u003eSpecial exercises and assistance work selection\u003c\/li\u003e\n\u003cli\u003eGPP, SPP, plyometrics, and restoration\u003c\/li\u003e\n\u003cli\u003eContest prep, gear training, and the full Westside stats record\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4\u003e\u003cstrong\u003eDetails\u003c\/strong\u003e\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFormat:\u003c\/strong\u003e Digital PDF, instant download\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003ePages:\u003c\/strong\u003e 173\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eAuthor:\u003c\/strong\u003e Louie Simmons\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eOriginally published:\u003c\/strong\u003e 2010\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBest for:\u003c\/strong\u003e Coaches and lifters who want to understand the Conjugate Method at a foundational level and apply it to their own squat and deadlift training.\u003c\/li\u003e\n\u003c\/ul\u003e","brand":"Westside Barbell","offers":[{"title":"Default Title","offer_id":12651489606,"sku":"AP-105","price":6.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1096\/7360\/products\/EBOOKSQUATDEADLIFTMANUAL.jpg?v=1610722003"},{"product_id":"e-book-version-explosive-strength-development-for-jumping","title":"Explosive Strength Development for Jumping eBook by Louie Simmons","description":"\u003cp\u003e\u003cstrong\u003eLouie Simmons' guide to building explosive strength for jumping, sprinting, and any sport that demands vertical and horizontal power.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eWestside Barbell trained athletes who hit 60\", 63\", and 63.5\" box jumps. This 275-page book lays out the methodology that produced those results, drawn from Soviet sport science and four decades of Westside experimentation.\u003c\/p\u003e\n\u003cp\u003eThis is not a generic plyometrics manual. It is a complete jumping-power system built on the same Conjugate principles that produced over 100 all-time world records in powerlifting at Westside, applied here to the explosive demands of running, jumping, and field sport.\u003c\/p\u003e\n\u003ch3\u003eInside the book\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eThe Westside Plyoswing and band-resisted jumping protocols\u003c\/li\u003e\n\u003cli\u003eBox squats and sumo deadlifts with accommodating resistance for jumping power\u003c\/li\u003e\n\u003cli\u003eSled work for posterior chain development without joint stress\u003c\/li\u003e\n\u003cli\u003eDepth jump methodology from Verkhoshansky's research\u003c\/li\u003e\n\u003cli\u003eHow to train explosive power year-round without seasonal blocks\u003c\/li\u003e\n\u003cli\u003eSpecial exercises to attack jumping weaknesses by movement pattern\u003c\/li\u003e\n\u003cli\u003eProgramming for sprinters, jumpers, and field-sport athletes\u003c\/li\u003e\n\u003cli\u003eGeneral Physical Preparedness for explosive athletes\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eFrom Louie\u003c\/h3\u003e\n\u003cp\u003e\u003cem\u003e\"The Westside System can increase endurance, power, strength, and technique at the same time. It uses special exercises to perfect technique while cutting down sprint times and increasing jumping ability. This training can and is performed without the epidemic of injuries that comes with Linear or Block Periodization.\"\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003eDedicated to Tadeusz Starzyński, Henryk Sozanski, and Y.V. Verkhoshansky, the Soviet sport scientists whose foundational work on explosive strength laid the groundwork for the Westside jumping system.\u003c\/p\u003e\n\u003ch3\u003eSpecifications\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003ePages:\u003c\/strong\u003e 275\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFormat:\u003c\/strong\u003e PDF instant download\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eAuthor:\u003c\/strong\u003e Louie Simmons\u003c\/li\u003e\n\u003c\/ul\u003e","brand":"Westside Barbell","offers":[{"title":"Default Title","offer_id":12651826438,"sku":"AP-102","price":9.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1096\/7360\/products\/EBOOKEXPLOSIVESTRENGTHJUMPING.jpg?v=1610722003"},{"product_id":"e-book-version-special-strength-development-for-all-sports","title":"Special Strength Development for All Sports eBook by Louie Simmons","description":"\u003cp\u003e\u003cstrong\u003eLouie Simmons' magnum opus on the Westside Conjugate Method for athletes in any sport. Combines the former Soviet Union system, the Bulgarian system, and four decades of Westside research into a single 390-page volume.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eThis is the book Louie spent four years compiling. Special Strength Development for All Sports is the most comprehensive presentation of his methodology, addressing the strength, power, and conditioning needs of athletes across powerlifting, weightlifting, combat sports, field sports, and more.\u003c\/p\u003e\n\u003cp\u003eIf you only own one Westside book, this is a strong contender. It does not narrow into a single sport. It teaches the system that applies across them.\u003c\/p\u003e\n\u003ch3\u003eWhat's covered\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eThe Conjugate System: full theoretical foundation and application\u003c\/li\u003e\n\u003cli\u003eThe role of strength in sports and how it scales by athletic level\u003c\/li\u003e\n\u003cli\u003eEndurance training that does not detrain strength and power\u003c\/li\u003e\n\u003cli\u003eContrast and reactive methods, including band and chain work\u003c\/li\u003e\n\u003cli\u003eThree-week pendulum periodization and division into training periods\u003c\/li\u003e\n\u003cli\u003eGeneral Physical Preparedness for athletes\u003c\/li\u003e\n\u003cli\u003eOlympic lifting methodology applied to non-weightlifters\u003c\/li\u003e\n\u003cli\u003eTraining for combative sports and martial arts\u003c\/li\u003e\n\u003cli\u003eSports nutrition and hydration for high performers\u003c\/li\u003e\n\u003cli\u003eRestoration and recovery methods\u003c\/li\u003e\n\u003cli\u003eAge and long-term athlete planning, ages 9 through professional\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eFrom Louie\u003c\/h3\u003e\n\u003cp\u003e\u003cem\u003e\"This book is intended for the serious coach and athlete. The Westside System is a combination of the former Soviet Union system, the Bulgarian system, and the Westside Conjugate System. Brought together and refined, the result is a sophisticated method to reach the zenith of your sport.\"\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003eSpecial acknowledgment in the book is paid to Soviet sport scientists Zatsiorsky, Verkhoshansky, B. Tabachnik, P. Komi, Matveyev, Bondarchuk, Bosco, Berger, Vorobyev, Romanov, Schmolinsky, and to Dr. Mel Siff. The book was written in part as a tribute to Mel.\u003c\/p\u003e\n\u003ch3\u003eSpecifications\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003ePages:\u003c\/strong\u003e 390\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFormat:\u003c\/strong\u003e PDF instant download\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eAuthor:\u003c\/strong\u003e Louie Simmons\u003c\/li\u003e\n\u003c\/ul\u003e","brand":"Westside Barbell","offers":[{"title":"Default Title","offer_id":12651996166,"sku":"AP-103","price":9.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1096\/7360\/products\/EBOOKSPECIALSTRENGTHALLSPORTS.jpg?v=1610722002"},{"product_id":"e-book-version-book-of-methods","title":"Book of Methods eBook by Louie Simmons","description":"\u003cp\u003e\u003cb\u003eWhat was updated?\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eThe latest edition of the \"West Westside Barbell Book of Methods\" retains its reputation as an indispensable resource for strength training enthusiasts, offering the same superb content. This newly updated edition provides a more visually captivating experience with a refreshed front and back cover. It includes additional imagery and features a reformed table structure for enhanced readability. Overall, the internal layout has a better flow for easier digestion of information.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cb\u003eWhat is this book about?\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eOver the many years Louie Simmons was involved in powerlifting, he gained vast knowledge on generating strength through squatting, benching, and deadlifting. His expertise and experience culminated in the \"Westside Barbell Book of Methods,\" an essential resource for anyone interested in strength training.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eThis comprehensive guide, proven through Simmons' work with national and world champions in various sports, remains an invaluable tool for beginners and advanced athletes.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eLouie's methods have been employed by world record holder 400m dash runner Harry \"Butch\" Reynolds and have produced impressive results such as ninety-nine members who have benched 600 lbs or more, 106 members who have squatted 800 lbs or more, three members who have deadlifted 900 lbs or more, and twenty-eight members who have deadlifted over 800 lbs. Remarkably, these numbers are results from members of a small, private club.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eThe Westside Barbell system, adaptable to individual needs and goals, offers insights into exercise selection, periodization, nutrition, and injury prevention. Training methods covered in the book include conjugate, percent, dynamic, maximum effort methods, lifting techniques, raising work capacity, rehabilitation and restoration, and reactive and contrast methods. Written in accessible language and grounded in scientifically-backed principles, the \"Westside Barbell Book of Methods\" inspires and educates readers, enabling them to coach themselves.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eSimmons also served as a strength consultant for the Cleveland Browns, Green Bay Packers, New England Patriots, Seattle Seahawks, and numerous college football teams, along with many athletes worldwide.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eBased on Louie's articles, this book offers a complete Westside package, leaving no stone unturned. It is a perfect tool for lifters and coaches, providing comprehensive guidance on improving strength, power, and overall performance in the gym or on the field.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eEmbrace the legacy of the late Louie Simmons and discover the proven methods behind Westside Barbell's success with the \"Westside Barbell Book of Methods.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cb\u003eDetails\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cb\u003ePage Count: 319\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cbr style=\"font-weight: 400;\"\u003e\u003cbr style=\"font-weight: 400;\"\u003e\u003cbr\u003e\u003c\/p\u003e","brand":"Westside Barbell","offers":[{"title":"Default Title","offer_id":12652070022,"sku":"AP-101","price":9.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1096\/7360\/products\/EBOOKBOOKOFMETHODS.jpg?v=1610722003"},{"product_id":"e-book-olympic-weightlifting-strength-manual","title":"Olympic Weightlifting Strength Manual eBook by Louie Simmons","description":"\u003cp\u003e\u003cstrong\u003eLouie Simmons' 353-page guide to building the special strength required for the snatch and the clean and jerk. The Westside Conjugate Method applied to Olympic weightlifting.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eOlympic weightlifters obsess over technique. Louie's argument is that strength has been forgotten. Weight classes exist because strength matters, and the Olympic lifts ultimately reward the lifter who has built the deepest reservoir of special strengths to draw from.\u003c\/p\u003e\n\u003cp\u003eThis book is a methodology, not a technique manual. It teaches what to do in the strength training that supports the snatch and clean and jerk, drawing from the special exercise libraries of the former Soviet Union, the East Bloc lifting programs, and the Westside system itself.\u003c\/p\u003e\n\u003ch3\u003eWhat's inside\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eSpecial squats: box squats, belt squats, and shock methods\u003c\/li\u003e\n\u003cli\u003eSpeed strength training and the power snatch and pull variations\u003c\/li\u003e\n\u003cli\u003eMaximal effort, dynamic effort, and submaximal repeated effort methods\u003c\/li\u003e\n\u003cli\u003ePlyometrics and depth jump methodology for weightlifters\u003c\/li\u003e\n\u003cli\u003eBox squatting and accommodating resistance with bands and chains\u003c\/li\u003e\n\u003cli\u003eThree-week speed strength wave periodization\u003c\/li\u003e\n\u003cli\u003eProgramming examples from a 400-pound to a 1,000-pound squat\u003c\/li\u003e\n\u003cli\u003eSpeed pulls, sumo deadlifts, and box deadlifts as accessory methods\u003c\/li\u003e\n\u003cli\u003eLong-term athlete development from age nine through the high-performance stage\u003c\/li\u003e\n\u003cli\u003eComparisons of the Russian, Bulgarian, Chinese, and Westside methods\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eFrom Louie\u003c\/h3\u003e\n\u003cp\u003e\u003cem\u003e\"I am writing this book on the development of special strengths to help raise individual lifts, specifically the snatch and the clean and jerk. The value of top strength has been forgotten. If strength did not matter, then there would be no need for weight classes.\"\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003eThe book draws on Louie's knowledge of Soviet sport science (Zatsiorsky, Verkhoshansky, Medvedyev, Roman, Laputin, Oleshko, Dvorkin, Ermakov, Atanasov, Prilepin) translated by Andrew Charniga Jr., and on Louie's own four decades of producing world-class powerlifters at Westside Barbell.\u003c\/p\u003e\n\u003ch3\u003eSpecifications\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003ePages:\u003c\/strong\u003e 353\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFormat:\u003c\/strong\u003e PDF instant download\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eAuthor:\u003c\/strong\u003e Louie Simmons\u003c\/li\u003e\n\u003c\/ul\u003e","brand":"Westside Barbell","offers":[{"title":"Default Title","offer_id":16542139846,"sku":"AP-106","price":9.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1096\/7360\/products\/EBOOKOLYMPICWEIGHTLIFTING.jpg?v=1610722003"},{"product_id":"e-book-of-facts-and-fallacies-of-fitness","title":"Facts and Fallacies of Fitness eBook by Mel Siff","description":"\u003cp\u003e\u003cstrong\u003eDr. Mel Siff's classic 312-page investigation of fitness beliefs through the lens of biomechanics, physiology, and scientific logic. A foundational text for any serious coach or athlete.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eMel Siff was Louie's longtime friend and collaborator, mentioned with deep respect in the foreword of every Louie Simmons book. Facts and Fallacies of Fitness is Mel's investigation of the assumptions, myths, and misunderstandings that pass as common knowledge in strength and conditioning.\u003c\/p\u003e\n\u003cp\u003eThis is not a Louie Simmons book. It is the work of one of the most rigorous minds in sport science, made available in Westside's eBook catalog.\u003c\/p\u003e\n\u003ch3\u003eQuestions Mel Siff investigates\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eIs ballistics dangerous?\u003c\/li\u003e\n\u003cli\u003eIs there a real need to warm up?\u003c\/li\u003e\n\u003cli\u003eShould you hold your breath while exercising?\u003c\/li\u003e\n\u003cli\u003eDo squats damage your knees?\u003c\/li\u003e\n\u003cli\u003eWhy do some nations dominate certain sports?\u003c\/li\u003e\n\u003cli\u003eCan electrical stimulation produce greater muscle contraction than voluntary effort?\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eThroughout the book, Siff applies biomechanics, physiology, and decades of research to investigate hundreds of beliefs drawn from strength training, aerobics, sports coaching, and rehabilitation. The book exposes the difference between training for hypertrophy and training for performance, and corrects assumptions that have led to chronic joint problems and unnecessary injuries.\u003c\/p\u003e\n\u003ch3\u003eFrom Louie\u003c\/h3\u003e\n\u003cp\u003e\u003cem\u003e\"Just when you think you have all the answers, Dr. Siff changes the questions. Rowdy Roddy Piper would say this in the ring. The same with Dr. Siff. There are so many questions without answers that this is a must-read book. I am sure you will enjoy this book by my old colleague Dr. Mel Siff.\"\u003c\/em\u003e\u003c\/p\u003e\n\u003ch3\u003eSpecifications\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003ePages:\u003c\/strong\u003e 312\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFormat:\u003c\/strong\u003e PDF instant download\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eAuthor:\u003c\/strong\u003e Dr. Mel C. Siff\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEdition:\u003c\/strong\u003e Sixth edition, 2003\u003c\/li\u003e\n\u003c\/ul\u003e","brand":"Westside Barbell","offers":[{"title":"Default Title","offer_id":30543317452,"sku":"SL-101","price":9.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1096\/7360\/products\/EBOOKFACTSANDFALLACIES.jpg?v=1610722002"},{"product_id":"strength-manual-for-running-e-book","title":"Strength Manual for Running eBook by Louie Simmons","description":"\u003cp\u003e\u003cstrong\u003eLouie Simmons' 184-page guide to strength and power training for running coaches at any distance. Subtitled \"Raising Strength to Reduce Injuries.\"\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eMost running coaches train technique. Few train strength and power the way Louie's research suggests they should. This book is the answer to that gap, drawn from 35 years of figuring out what actually builds durable, fast runners.\u003c\/p\u003e\n\u003cp\u003eIt applies to sprinters, distance runners, and everyone in between. It is written for coaches who are willing to expand their toolkit beyond running mileage and traditional weightroom programs.\u003c\/p\u003e\n\u003ch3\u003eWhat's covered\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eWhy most running training programs lead to chronic injury\u003c\/li\u003e\n\u003cli\u003eThree-week speed strength wave periodization for runners\u003c\/li\u003e\n\u003cli\u003eVolume and intensity zones for the runner's strength work\u003c\/li\u003e\n\u003cli\u003eFour direct periods of periodization across the training year\u003c\/li\u003e\n\u003cli\u003eSpeed pulls, sumo deadlifts, and box squats applied to running\u003c\/li\u003e\n\u003cli\u003eProgramming examples scaling from a 350 to a 700 pound deadlift\u003c\/li\u003e\n\u003cli\u003eFront squat, power snatch, and special exercises for runners\u003c\/li\u003e\n\u003cli\u003eConjugate methods for runners: max effort, dynamic effort, repeated effort\u003c\/li\u003e\n\u003cli\u003eHow to change volume at the same intensity zone for periodized progress\u003c\/li\u003e\n\u003cli\u003eDelayed transformation for peaking on race day\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eFrom Louie\u003c\/h3\u003e\n\u003cp\u003e\u003cem\u003e\"This book is intended for coaches to develop strength and power the correct way. It may appear like many books by Westside, but it is completely designed for running any distance. A running coach should train not only technique but also strength and power. Furthermore, learn how to train optimally and prevent most injuries.\"\u003c\/em\u003e\u003c\/p\u003e\n\u003ch3\u003eSpecifications\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003ePages:\u003c\/strong\u003e 184\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFormat:\u003c\/strong\u003e PDF instant download\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eAuthor:\u003c\/strong\u003e Louie Simmons\u003c\/li\u003e\n\u003c\/ul\u003e","brand":"Westside Barbell","offers":[{"title":"Default Title","offer_id":1271955882009,"sku":"AP-109","price":6.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1096\/7360\/products\/EBOOKSTRENGTHRUNNING.jpg?v=1610722002"},{"product_id":"e-book-bundle","title":"Westside Barbell Complete eBook Library","description":"\u003cp\u003e\u003cstrong\u003eThe complete Louie Simmons eBook library, delivered as 11 instant PDF downloads. Four decades of Conjugate Method training literature in a single purchase.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e11 books from Louie Simmons covering powerlifting, Olympic lifting, jumping, running, throwing, youth development, and the story of Westside Barbell itself. Every file is a PDF instant download, available immediately after checkout.\u003c\/p\u003e\n\u003cp\u003eIf you are serious about Conjugate training and want the complete library in one purchase, this is the bundle. Saves significantly over buying the books individually.\u003c\/p\u003e\n\u003ch3\u003eInside the bundle\u003c\/h3\u003e\n\u003col\u003e\n\u003cli\u003e\n\u003cstrong\u003eSpecial Strength Development for All Sports.\u003c\/strong\u003e Louie's 390-page magnum opus on the Conjugate Method applied to athletes in every sport.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBook of Methods.\u003c\/strong\u003e The foundational text on the Westside Barbell training system.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eOlympic Weightlifting Strength Manual.\u003c\/strong\u003e 353-page guide to building special strength for the snatch and clean and jerk.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eExplosive Strength Development for Jumping.\u003c\/strong\u003e 275-page guide to building explosive jumping power for athletes.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBench Press Manual.\u003c\/strong\u003e Louie's bench press methodology, drawn from coaching multiple all-time world record holders.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eStrength Manual for Running.\u003c\/strong\u003e 184-page guide to strength and power training for running coaches at any distance.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eSquat and Deadlift Manual.\u003c\/strong\u003e Louie's complete squat and deadlift system for maximal strength.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe Iron Samurai.\u003c\/strong\u003e Louie's personal account of how Westside Barbell became the strongest gym in the world.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eStrength Manual for Throwers.\u003c\/strong\u003e Specialized programming for shot put, discus, hammer, and javelin athletes.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe Rule of Three.\u003c\/strong\u003e 101-page guide to GPP for young athletes ages 7 to 10, drawn from Soviet sport science.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe Conjugate Method.\u003c\/strong\u003e A complete distillation of the Conjugate System, the methodology Louie spent four decades refining.\u003c\/li\u003e\n\u003c\/ol\u003e\n\u003ch3\u003eWho this is for\u003c\/h3\u003e\n\u003cp\u003eStrength coaches, athletes, gym owners, and serious lifters who want the complete Westside library in a single purchase. The bundle is sport-agnostic. If you train athletes in any discipline, multiple books in this bundle will apply directly to your work.\u003c\/p\u003e\n\u003ch3\u003eSpecifications\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eBooks included:\u003c\/strong\u003e 11\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFormat:\u003c\/strong\u003e PDF instant download\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eAuthor:\u003c\/strong\u003e Louie Simmons\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDelivery:\u003c\/strong\u003e All files available immediately after checkout\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eImportant notes\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eDigital products are non-refundable.\u003c\/li\u003e\n\u003cli\u003eFiles are delivered as PDFs and can be opened on any device that supports PDF viewing.\u003c\/li\u003e\n\u003c\/ul\u003e","brand":"Westside Barbell","offers":[{"title":"Default Title","offer_id":12884090748989,"sku":"WSBB-0918-E","price":69.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1096\/7360\/files\/westside-complete-ebook-library-v2.png?v=1777886198"},{"product_id":"the-rule-of-three","title":"The Rule of Three eBook by Louie Simmons","description":"\u003cp\u003e\u003cstrong\u003eLouie Simmons' 101-page guide to general physical preparedness for athletes ages 7 to 10. The Soviet GPP method applied to youth athletic development.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eThe Rule of Three is the term Soviet coaches used for the GPP work that built the foundation of every athlete in their pipeline. Louie adapted it for American youth, building a coaching framework that emphasizes coordination, flexibility, endurance, and explosive ability before specialization begins.\u003c\/p\u003e\n\u003cp\u003eThis book is for coaches and parents of young athletes. It is not a strength program for kids. It is a framework for building the physical base that allows specialization in any sport to succeed later.\u003c\/p\u003e\n\u003ch3\u003eWhat's inside\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eTraining boys versus girls in the 7 to 10 age range\u003c\/li\u003e\n\u003cli\u003eThe role of genetics and heredity in athletic development\u003c\/li\u003e\n\u003cli\u003eFlexibility, endurance, and basic physical fitness for young athletes\u003c\/li\u003e\n\u003cli\u003eLearning tactics and how children acquire athletic skill\u003c\/li\u003e\n\u003cli\u003eSpeed, reaction time, and sprinting fundamentals\u003c\/li\u003e\n\u003cli\u003eHow to introduce special strength training without loading the spine\u003c\/li\u003e\n\u003cli\u003eThe Conjugate training system adapted for young athletes\u003c\/li\u003e\n\u003cli\u003eTesting protocols for evaluating young athletic potential\u003c\/li\u003e\n\u003cli\u003e20 foundational exercises with full coaching cues\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eThe three principles\u003c\/h3\u003e\n\u003cp\u003eThroughout the book, three points are stressed: the importance of a quality coach in an athlete's success, the prominent role of a written athletic training plan, and the requirement that the child stay happy, enthusiastic, and not overtrained.\u003c\/p\u003e\n\u003ch3\u003eThe 20 exercises\u003c\/h3\u003e\n\u003cp\u003eSingle leg hip and overhead raises, bodyweight jumping squats, bodyweight regular squats, jump rope, weighted jumping squats, front raises, medball squat and throw, angled high knees, side raises, side stretches, power jog, lunge, press up, single leg glute raise, medball sit up, single arm push up row, push up to plank, abdominal v sit, modified push up, and single tuck jumps. Each presented with proper coaching standards.\u003c\/p\u003e\n\u003ch3\u003eSpecifications\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003ePages:\u003c\/strong\u003e 101\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFormat:\u003c\/strong\u003e PDF instant download\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eAuthor:\u003c\/strong\u003e Louie Simmons\u003c\/li\u003e\n\u003c\/ul\u003e","brand":"Westside Barbell","offers":[{"title":"Default Title","offer_id":13199070396477,"sku":"AP-110","price":4.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1096\/7360\/products\/EBOOKRULEOFTHREE.jpg?v=1610722002"},{"product_id":"throwers-book-e-book","title":"Strength Manual for Throwers eBook by Louie Simmons","description":"\u003cp style=\"text-align: left;\"\u003eFor as long as he can recall, Louie has held a passion for absolute strength and power. Over the last several decades, he has worked with multiple Olympic sport athletes.\u003c\/p\u003e\n\u003cp style=\"text-align: left;\"\u003eAmongst these, one emerged as his top passion project, throwers. The shot-put and discus date back to ancient Greek competition, and combine both power and skill to effectively execute. This latest book authored by Louie outlines the methods he employs which allow such athletes to progress continually.\u003cbr\u003e\u003c\/p\u003e\n\u003cp style=\"text-align: left;\"\u003eThis Read Includes Specific Explanations of:\u003c\/p\u003e\n\u003cp style=\"text-align: left;\"\u003e-GPP\u003c\/p\u003e\n\u003cp style=\"text-align: left;\"\u003e-Division of Training\u003c\/p\u003e\n\u003cp style=\"text-align: left;\"\u003e-Pressing\u003c\/p\u003e\n\u003cp style=\"text-align: left;\"\u003e-Max Effort\u003c\/p\u003e\n\u003cp style=\"text-align: left;\"\u003e-Dynamic Effort\u003c\/p\u003e\n\u003cp style=\"text-align: left;\"\u003e-Repeated Effort\u003c\/p\u003e\n\u003cp style=\"text-align: left;\"\u003e-Jumping for Explosive Strength\u003c\/p\u003e\n\u003cp style=\"text-align: left;\"\u003e \u003c\/p\u003e\n\u003cp style=\"text-align: left;\"\u003e\u003cspan style=\"text-decoration: underline;\"\u003e\u003cem\u003eA Forward by the Author\u003c\/em\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp style=\"text-align: left;\"\u003e.   \"\u003cspan class=\"s1\"\u003eIt is my goal to convince both the coach and the athlete that the Westside System can make it possible to combine strength and power training all year long—not just in the offseason—by integrating all training efforts together.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"p1\" style=\"text-align: left;\"\u003e\u003cspan class=\"s1\"\u003e\u003cspan class=\"Apple-tab-span\"\u003e\u003c\/span\u003e    This means the athlete must continue to weight train and perform explosive power training during his or her competition period.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"p1\" style=\"text-align: left;\"\u003e\u003cspan class=\"s1\"\u003e\u003cspan class=\"Apple-tab-span\"\u003e\u003c\/span\u003e    It is common to train in blocks for hypertrophy, power, and then strength before the competition period, but then drop all of the blocks with the exception of the events. But, would you do this knowing that a top athlete will lose 10 percent of his or her muscle, power, and strength after 14 to 21 days? It can be said that the same holds true as well for technical skills. Unfortunately, many coaches have the thrower weight and power train with no throws, then start a cycle of throws and zero weight training.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"p1\" style=\"text-align: left;\"\u003e\u003cspan class=\"s1\"\u003e\u003cspan class=\"Apple-tab-span\"\u003e\u003c\/span\u003e    The feedback I have received from the throwers I work with shows that they realize this does not work optimally. The good news is that all training can coincide to receive the greatest training effects. Many times a weak muscle group can cause a flaw in technical skills—meaning the throw—and muscle work should not be put aside for long periods of time.\"\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"p1\" style=\"text-align: left;\"\u003e\u003cspan class=\"s1\"\u003eStay Strong,\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"p1\" style=\"text-align: left;\"\u003e\u003cem\u003e\u003cspan class=\"s1\"\u003e-Louie Simmons\u003c\/span\u003e\u003c\/em\u003e\u003c\/p\u003e","brand":"Westside Barbell","offers":[{"title":"Default Title","offer_id":33060222795915,"sku":"33060222795915","price":7.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1096\/7360\/products\/THROWERSMANUALTOSTRENGTHTRAININGEBOOKPRODUCT.jpg?v=1610720662"},{"product_id":"the-iron-samurai-the-true-story-of-westside-barbell","title":"The Iron Samurai eBook: The True Story of Westside Barbell","description":"\u003cp\u003e\u003cmeta charset=\"utf-8\"\u003e\u003cspan\u003eThe Iron Samurai is the official biography of Louie Simmons and the true story behind Westside Barbell in Columbus Ohio.\u003c\/span\u003e\u003cbr\u003e\u003cbr\u003e\u003cspan\u003eThis book is an unfiltered lens behind the curtain of Westside Barbell. It starts from Louie's childhood and he brings you on the journey he took that lead to the creation of Westside Barbell Columbus Ohio.\u003c\/span\u003e\u003cbr\u003e\u003cbr\u003e\u003cspan\u003eIt is jammed back with insanely strong people and personalities, provides accurate historical events, and best of all, It is 100%, unedited, Louie Simmons.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch2\u003eThe Author\u003c\/h2\u003e\n\u003cp\u003e\u003cmeta charset=\"utf-8\"\u003e\u003cspan style=\"color: #000000;\"\u003eThe Iron Samurai is the alter ego of Louie Simmons, the founder of the Columbus Ohio Westside Barbell© Club, established in 1986. Louie’s members have broken more than 100 all-time world records in powerlifting. \u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003eThe Iron Samurai has watched from the sidelines as Louie has acquired several decades of special strength training experience for many sports and as he has been a consultant for many collegiate and professional teams. \u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003eLouie Simmons is one of only four men to have made Elite totals in five weight classes and was top 10 from 1971 to 2005. Louie has authored nine books, 15 DVDs, more than 250 articles as well as being a current lecturer and he holds 13 United States patents. This is the Iron Samurai’s first and only book.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch2\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cmeta charset=\"utf-8\"\u003e \u003cstrong\u003eForeword \u003c\/strong\u003e\u003c\/span\u003e\u003c\/h2\u003e\n\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003eLouie has traveled the world of strength for more than seven decades. His many triumphs have been equaled by his many setbacks. No setback, however, could stop him from finding a way to succeed no matter how grim things sometimes appeared. The hardest thing for someone to do is to change. Louie knew that he must adapt or perish at his own hands of determination. \u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003eAfter having suffered many severe injuries, and death almost claiming his soul in 1991, he also knew death could not take him yet as there were many tasks at hand that still awaited him. One of Louie’s lifters once said that everyone at Westside is just an experiment. \u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003eMaybe that was true, but he would change how people viewed special strength training around the globe when they saw the results that could be achieved through this training. \u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003eAfter many years of educating the public, he achieved a level of mutual understanding primarily because of all the materials he brought forward for all to see and use. Along the way, he learned that it was better to have good people over good lifters. \u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003eAlthough the Iron Samurai is one of Louie’s alter egos, it was not the one that replaced him in training or competitions. That one he says will go to the grave with him never to be revealed to others. His advice to everyone who reads his story or follows his life adventures is to make your own choice—choose the ball or choose the sword, but choose wisely. Doris Crawford Simmons.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch4\u003e\u003cspan style=\"color: #000000;\"\u003eNote\u003c\/span\u003e\u003c\/h4\u003e\n\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cmeta charset=\"utf-8\"\u003e \u003cspan\u003eUnlimited Access Conjugate Club \u003c\/span\u003e\u003cspan\u003emembers have access to this book included with their membership.\u003c\/span\u003e\u003c\/span\u003e\u003c\/p\u003e","brand":"Westside Barbell","offers":[{"title":"Default Title","offer_id":37105308139718,"sku":"W4A-010","price":9.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1096\/7360\/products\/ironsamuraiEBOOKPRODUCT.jpg?v=1610721949"},{"product_id":"bands-and-the-conjugate-system","title":"WSBB 8 Week Workouts - Bands and the Conjugate System","description":"\u003cp\u003eThis 8-week program is designed for athletes looking to fully optimize the use of Westside Barbell bands while training under the Conjugate System, a proven method for improving strength and power.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat is Covered?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eThe program focuses on utilizing bands in conjunction with the Conjugate System, incorporating the most effective band-related exercises. It provides a comprehensive breakdown of how to integrate bands for both upper and lower body exercises in a way that avoids accommodation, ensuring continuous progress. The system is carefully sequenced to provide enough variation while allowing for adequate recovery between sessions.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat are the Expected Results?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eParticipants can expect the following improvements over the 8 weeks:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eIncreased Absolute Strength\u003c\/strong\u003e for both upper and lower body.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEnhanced Explosive Power\u003c\/strong\u003e, particularly due to the dynamic nature of the bands.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eImproved Muscle Size\u003c\/strong\u003e through targeted band exercises that build both size and strength.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp style=\"text-align: center;\"\u003e\u003cmeta charset=\"utf-8\"\u003e\u003cstrong\u003ePDF Download | Instant Access After Purchase\u003c\/strong\u003e\u003c\/p\u003e","brand":"Westside Barbell","offers":[{"title":"Default Title","offer_id":41280665387206,"sku":"41280665387206","price":4.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1096\/7360\/products\/Bandsandtheconjugatemethod.jpg?v=1638159188"},{"product_id":"wsbb-8-week-workouts-lower-body-strength-endurance","title":"WSBB 8 Week Workouts - Lower Body Strength Endurance","description":"\u003cp\u003eThis 8-week program is tailored for athletes seeking to build endurance, muscle size, and overall physical conditioning specifically in the lower body. It uses proven Westside Barbell methods and focuses on enhancing strength endurance while simultaneously promoting muscle growth and conditioning.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat is Covered?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eThis program prioritizes increased volume, designed to target and improve the strength endurance of the lower body. Through this, athletes can not only increase endurance but also achieve significant gains in absolute strength, physical conditioning, and muscle size.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eExpected Results\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eAthletes following this program can expect:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eEnhanced \u003cstrong\u003elower body absolute strength\u003c\/strong\u003e\n\u003c\/li\u003e\n\u003cli\u003eIncreased \u003cstrong\u003estrength endurance\u003c\/strong\u003e\n\u003c\/li\u003e\n\u003cli\u003eImproved \u003cstrong\u003emuscle size\u003c\/strong\u003e\n\u003c\/li\u003e\n\u003cli\u003eBetter \u003cstrong\u003eoverall physical condition\u003c\/strong\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp style=\"text-align: center;\"\u003e\u003cstrong\u003e\u003cmeta charset=\"utf-8\"\u003ePDF Download | Instant Access After Purchase\u003c\/strong\u003e\u003c\/p\u003e","brand":"Westside Barbell","offers":[{"title":"Default Title","offer_id":41281192100038,"sku":"41281192100038","price":4.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1096\/7360\/products\/Lowerbodyendurance.jpg?v=1638159195"},{"product_id":"wsbb-8-week-workouts-squats-andsleds","title":"WSBB 8 Week Workouts - Squats and Sleds","description":"\u003cp\u003eThe \u003cstrong\u003eConjugate Club 8 Week Squats and Sleds\u003c\/strong\u003e program is designed for athletes focused on improving squat strength and technique, while integrating sled work to maintain optimal levels of General Physical Preparedness (GPP).\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat is Covered?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eThis program combines a sequenced approach to lower body exercises aimed at improving barbell squat proficiency, increasing strength, and enhancing muscle size. The addition of sled work provides an effective way to build GPP, ensuring balanced development of strength and endurance.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat are the Expected Results?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eAthletes following this program can expect:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eIncreased \u003cstrong\u003esquat strength\u003c\/strong\u003e\n\u003c\/li\u003e\n\u003cli\u003eEnhanced \u003cstrong\u003eleg size\u003c\/strong\u003e\n\u003c\/li\u003e\n\u003cli\u003eImproved \u003cstrong\u003edeadlift strength\u003c\/strong\u003e\n\u003c\/li\u003e\n\u003cli\u003eImproved \u003cstrong\u003ecardiovascular health\u003c\/strong\u003e and GPP\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp style=\"text-align: center;\"\u003e\u003cstrong\u003ePDF Download | Instant Access After Purchase\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e","brand":"Westside Barbell","offers":[{"title":"Default Title","offer_id":41281193935046,"sku":"41281193935046","price":4.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1096\/7360\/products\/Squatandsledworkouts.jpg?v=1638159199"},{"product_id":"wsbb-8-week-workouts-overhead-press-and-upper-body","title":"WSBB 8 Week Workouts - Overhead Press and Upper Body","description":"\u003cp\u003eThe \u003cstrong\u003e8 Week Overhead Press and Upper Body Hypertrophy\u003c\/strong\u003e program from Westside Barbell's Conjugate Club is designed for athletes looking to boost their overhead press strength while increasing overall upper body muscle mass.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat is Covered?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eThis program utilizes a well-sequenced combination of overhead press variations and targeted accessory exercises, ensuring you're training your upper body optimally. The exercise selection is structured to prevent accommodation, ensuring continuous progress throughout the program.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat are the Expected Results?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eAthletes following this program can expect the following results:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eIncreased \u003cstrong\u003eoverhead press strength\u003c\/strong\u003e\n\u003c\/li\u003e\n\u003cli\u003eImproved \u003cstrong\u003ebench press strength\u003c\/strong\u003e\n\u003c\/li\u003e\n\u003cli\u003eEnhanced \u003cstrong\u003eupper body muscle mass\u003c\/strong\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp style=\"text-align: center;\"\u003e\u003cstrong\u003e\u003cmeta charset=\"utf-8\"\u003ePDF Download | Instant Access After Purchase\u003c\/strong\u003e\u003c\/p\u003e","brand":"Westside Barbell","offers":[{"title":"Default Title","offer_id":41281195311302,"sku":"41281195311302","price":4.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1096\/7360\/products\/Overheadpressworkouts.jpg?v=1638159192"},{"product_id":"wsbb-ebooks-the-conjugate-method","title":"The Conjugate Method eBook by Louie Simmons","description":"\u003cp\u003e \u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e\u003cspan data-preserver-spaces=\"true\" data-mce-fragment=\"1\"\u003eThis \u003cstrong\u003ee-book\u003c\/strong\u003e is the perfect entry point into all of Louie's writings. It gives a more simplistic overview of how he used and enhanced the conjugate method of strength training. It also answers Louie's three most asked questions about this method and its utilization.\u003c\/span\u003e\u003c\/p\u003e\n\u003col\u003e\n\u003cli\u003e\u003cspan data-preserver-spaces=\"true\" data-mce-fragment=\"1\"\u003eHow did he adapt the Conjugate Method to his athlete's training? \u003c\/span\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cspan data-preserver-spaces=\"true\" data-mce-fragment=\"1\"\u003eWhat type of strength should you train, and when should you do it? \u003c\/span\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cspan data-preserver-spaces=\"true\" data-mce-fragment=\"1\"\u003eDoes this training system work for Football, Track and Field, Combat Sports, and Raw Powerlifting?\u003c\/span\u003e\u003c\/li\u003e\n\u003c\/ol\u003e\n\u003cp data-mce-fragment=\"1\"\u003e\u003cspan data-preserver-spaces=\"true\" data-mce-fragment=\"1\"\u003eFor those new to Westside Barbell, this \u003cstrong\u003ee-book\u003c\/strong\u003e will provide more foundational information that may help when reading other strength training \u003ca href=\"https:\/\/www.westside-barbell.com\/collections\/books?filters=Author:Louie%20Simmons\" target=\"_blank\"\u003ebooks\u003c\/a\u003e by Louie Simmons.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch4 data-mce-fragment=\"1\"\u003e\u003cstrong data-mce-fragment=\"1\"\u003e\u003cspan data-preserver-spaces=\"true\" data-mce-fragment=\"1\"\u003eDetails\u003c\/span\u003e\u003c\/strong\u003e\u003c\/h4\u003e\n\u003cul data-mce-fragment=\"1\"\u003e\n\u003cli data-mce-fragment=\"1\"\u003e\u003cspan data-preserver-spaces=\"true\" data-mce-fragment=\"1\"\u003eTraining Guide \/ Instructional Book\u003c\/span\u003e\u003c\/li\u003e\n\u003cli data-mce-fragment=\"1\"\u003e\u003cspan data-preserver-spaces=\"true\" data-mce-fragment=\"1\"\u003eAuthor: Louie Simmons\u003c\/span\u003e\u003c\/li\u003e\n\u003cli data-mce-fragment=\"1\"\u003e\u003cspan data-preserver-spaces=\"true\" data-mce-fragment=\"1\"\u003ePublication Date: 03\/22\/2022\u003c\/span\u003e\u003c\/li\u003e\n\u003cli data-mce-fragment=\"1\"\u003e\u003cspan data-preserver-spaces=\"true\" data-mce-fragment=\"1\"\u003ePages: 115\u003c\/span\u003e\u003c\/li\u003e\n\u003cli data-mce-fragment=\"1\"\u003e\u003cspan data-preserver-spaces=\"true\" data-mce-fragment=\"1\"\u003ePDF Download\u003c\/span\u003e\u003c\/li\u003e\n\u003cli data-mce-fragment=\"1\"\u003e\u003cspan data-preserver-spaces=\"true\" data-mce-fragment=\"1\"\u003ePublisher: Westside4Athletes\u003c\/span\u003e\u003c\/li\u003e\n\u003c\/ul\u003e","brand":"Westside Barbell","offers":[{"title":"Default Title","offer_id":41734423806150,"sku":"AP-112","price":35.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1096\/7360\/products\/ConjagateBookEBOOk.jpg?v=1671483061"},{"product_id":"conjugate-football-strength-and-conditioning-for-high-school-athletes","title":"Conjugate Football Strength and Conditioning For High School Athletes","description":"\u003cp\u003e\u003ciframe loading=\"lazy\" src=\"https:\/\/www.podbean.com\/player-v2\/?i=ht7j7-18d744c-pb\u0026amp;from=pb6admin\u0026amp;pbad=0\u0026amp;share=1\u0026amp;download=1\u0026amp;rtl=0\u0026amp;fonts=Arial\u0026amp;skin=1\u0026amp;font-color=auto\u0026amp;logo_link=episode_page\u0026amp;btn-skin=7\" data-name=\"pb-iframe-player\" style=\"border: none; min-width: min(100%, 430px); height: 150px;\" width=\"100%\" height=\"150\" title=\"The Conjugate Method for High School Football Strength, Speed, and Durability\"\u003e\u003c\/iframe\u003e\u003c\/p\u003e\n\u003c!--\nSource: \"Conjugate Football for High School Athletes\" (2025 update).\nIncludes three 9‑week off‑season programs (pp. 41–60), Conditioning\/Jump Training (p. 71),\nand the NEW 12‑Week In‑Season Training Plan (pp. 72–90).\n:contentReference[oaicite:0]{index=0}\n--\u003e\n\u003carticle id=\"conjugate-football-ebook\"\u003e\u003cheader\u003e\n\u003ch2 style=\"text-align: center;\"\u003eConjugate Football for High School Athletes — E‑Book\u003c\/h2\u003e\n\u003cp\u003e\u003cstrong\u003eJust Updated:\u003c\/strong\u003e Now includes a \u003cstrong\u003e12‑Week In‑Season Training Plan\u003c\/strong\u003e.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eBuy once.\u003c\/strong\u003e Every future update to this e‑book is \u003cstrong\u003edelivered free to your inbox\u003c\/strong\u003e.\u003c\/p\u003e\n\u003c\/header\u003e\n\u003csection aria-labelledby=\"wsb-intro\"\u003e\n\u003ch2 id=\"wsb-intro\"\u003eBring the Conjugate Method to Your High School Football Weight Room\u003c\/h2\u003e\n\u003cp\u003eFrom the world’s premier authority on the Conjugate Method, this e‑book is a practical, coach‑ready guide to \u003cstrong\u003ehigh school football strength training\u003c\/strong\u003e. It shows coaches and athletes how to build \u003cstrong\u003emaximal strength\u003c\/strong\u003e, \u003cstrong\u003eexplosive power\u003c\/strong\u003e, \u003cstrong\u003espeed\u003c\/strong\u003e, and \u003cstrong\u003ework capacity \u003c\/strong\u003eto t\u003cem\u003eransfer to the field\u003c\/em\u003e—whether you have a fully outfitted facility or a limited‑equipment room.\u003c\/p\u003e\n\u003c\/section\u003e\n\u003csection aria-labelledby=\"wsb-why\"\u003e\n\u003ch2 id=\"wsb-why\"\u003eWhy Conjugate for Football\u003c\/h2\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eTrain what wins games:\u003c\/strong\u003e Develop strength, speed, and power simultaneously so weight‑room gains carry over on Friday night.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eYear‑round structure:\u003c\/strong\u003e Clear direction for both \u003cem\u003eoff‑season development\u003c\/em\u003e and \u003cem\u003ein‑season maintenance\u003c\/em\u003e without excess fatigue.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBuilt for real programs:\u003c\/strong\u003e Works in crowded schedules and limited‑equipment settings with straightforward waves, sets\/reps, and percentages.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/section\u003e\n\u003csection aria-labelledby=\"wsb-learn\"\u003e\n\u003ch2 id=\"wsb-learn\"\u003eWhat You’ll Learn\u003c\/h2\u003e\n\u003cul\u003e\n\u003cli\u003eHow to coach the \u003cstrong\u003eMaximal, Dynamic, and Repeated Effort\u003c\/strong\u003e methods—and when to use each.\u003c\/li\u003e\n\u003cli\u003eEffective \u003cstrong\u003esled training\u003c\/strong\u003e and \u003cstrong\u003eplyometrics\u003c\/strong\u003e for acceleration, COD, and durability.\u003c\/li\u003e\n\u003cli\u003eUsing \u003cstrong\u003eaccommodating resistance\u003c\/strong\u003e (bands \u0026amp; chains) to drive bar speed and lockout strength.\u003c\/li\u003e\n\u003cli\u003eWeekly scheduling, warm‑ups, \u003cstrong\u003eenergy management\u003c\/strong\u003e, and accessory selection to keep athletes progressing.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/section\u003e\n\u003csection aria-labelledby=\"wsb-programs\"\u003e\n\u003ch2 id=\"wsb-programs\"\u003ePrograms Included (Ready to Run)\u003c\/h2\u003e\n\u003ch3\u003eThree 9‑Week Off‑Season Programs\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eStandard Conjugate Football Program\u003c\/strong\u003e (full room)\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLimited‑Equipment Conjugate Football Program\u003c\/strong\u003e (minimal gear)\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eConjugate Football for Beginners\u003c\/strong\u003e (on‑ramp for new lifters)\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eConditioning \u0026amp; Jump Training\u003c\/h3\u003e\n\u003cp\u003eBounding, box jumps, pogo variations, sled pushes\/pulls, and core work with simple weekly progressions.\u003c\/p\u003e\n\u003ch3\u003eNEW: 12‑Week In‑Season Training Plan\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003e2 sessions per week\u003c\/strong\u003e, alternating \u003cem\u003eRepeated Effort\u003c\/em\u003e and \u003cem\u003eDynamic Effort\u003c\/em\u003e templates.\u003c\/li\u003e\n\u003cli\u003eMaintains strength and bar speed while \u003cstrong\u003eminimizing fatigue\u003c\/strong\u003e before games.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/section\u003e\n\u003csection aria-labelledby=\"wsb-perfect\"\u003e\n\u003ch2 id=\"wsb-perfect\"\u003ePerfect For\u003c\/h2\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eHigh school head \u0026amp; assistant coaches\u003c\/strong\u003e who need a proven \u003cstrong\u003efootball off‑season program\u003c\/strong\u003e and a simple, effective in‑season plan.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003ePrivate S\u0026amp;C coaches\u003c\/strong\u003e training high‑school athletes across positions.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eSelf‑driven athletes\u003c\/strong\u003e who want a clear, coachable roadmap without guesswork.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/section\u003e\n\u003csection aria-labelledby=\"wsb-get\"\u003e\n\u003ch2 id=\"wsb-get\"\u003eWhat You Get\u003c\/h2\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eInstant digital download (PDF)\u003c\/strong\u003e with week‑by‑week templates, sets\/reps, and waves.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eActionable accessory menus\u003c\/strong\u003e to attack weak links and boost recovery.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFree lifetime updates:\u003c\/strong\u003e whenever we improve or expand the e‑book, like this in‑season addition, you’ll receive the newest edition \u003cstrong\u003efree via email\u003c\/strong\u003e.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/section\u003e\n\u003csection aria-labelledby=\"wsb-faq\"\u003e\n\u003ch2 id=\"wsb-faq\"\u003eQuick FAQs\u003c\/h2\u003e\n\u003cdetails\u003e\n\u003csummary\u003e\u003cstrong\u003eDoes this work in a limited‑equipment weight room?\u003c\/strong\u003e\u003c\/summary\u003e\n\u003cp\u003eYes. There’s a dedicated \u003cstrong\u003eLimited‑Equipment 9‑week plan\u003c\/strong\u003e designed for minimal gear setups.\u003c\/p\u003e\n\u003c\/details\u003e\n\u003cdetails\u003e\n\u003csummary\u003e\u003cstrong\u003eHow many days per week do athletes train in‑season?\u003c\/strong\u003e\u003c\/summary\u003e\n\u003cp\u003e\u003cstrong\u003eTwo sessions per week\u003c\/strong\u003e, alternating Repeated and Dynamic Effort to maintain strength and bar speed without excess fatigue.\u003c\/p\u003e\n\u003c\/details\u003e\n\u003cdetails\u003e\n\u003csummary\u003e\u003cstrong\u003eWhat was just updated?\u003c\/strong\u003e\u003c\/summary\u003e\n\u003cp\u003eThe latest edition adds a complete \u003cstrong\u003e12‑Week In‑Season Training Plan\u003c\/strong\u003e with ready‑to‑use weekly templates—and you’ll receive all future updates \u003cstrong\u003efree via email\u003c\/strong\u003e after purchase.\u003c\/p\u003e\n\u003c\/details\u003e\n\u003c\/section\u003e\n\u003csection aria-labelledby=\"wsb-cta\"\u003e\n\u003ch2 style=\"text-align: center;\" id=\"wsb-cta\"\u003eReady to Build Stronger, Faster, Tougher Players?\u003c\/h2\u003e\n\u003cbr\u003e\u003c\/section\u003e\n\u003c!-- Optional: product keywords embedded for on‑page SEO context --\u003e \u003cmeta itemprop=\"keywords\" content=\"Conjugate Method, high school football strength training, football offseason program, in‑season football strength, dynamic effort training, maximal effort method, accommodating resistance, sled training, plyometrics, football weight room program\"\u003e\u003c\/article\u003e","brand":"Westside Barbell","offers":[{"title":"Default Title","offer_id":44688374988998,"sku":"44688374988998","price":5.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1096\/7360\/files\/Football-update-Square.png?v=1756571918"},{"product_id":"conjugate-bench-press-ebook","title":"The Conjugate Method: Introduction to Bench Press Training (E‑Book)","description":"\u003c!-- Source: Title \u0026 scope, p.1 :contentReference[oaicite:0]{index=0} --\u003e\n\u003cp style=\"text-align: center;\"\u003e\u003cmeta charset=\"utf-8\"\u003eA 75‑page Westside manual for a stronger, safer bench: technique, Max\/Dynamic\/Repeated Effort, accessory guide, and a plug‑and‑play 9‑week plan. PDF download.\u003c\/p\u003e\n\u003c!-- Source: 75 pages (doc spans 1–75), chapters \u0026 topics (TOC p.2–3), 9‑week program (p.66–75) :contentReference[oaicite:1]{index=1} --\u003e\n\u003ch2\u003eWhat’s Inside\u003c\/h2\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eBench Press Technique, step by step\u003c\/strong\u003e—setup, arch, grip, elbow path, bar path, and unrack\/rerack. Includes a simple warm‑up (pressdowns, Y raises, pulldowns or pull‑ups, push‑ups) with exact sets and reps to prep the shoulders. \u003c!-- Technique \u0026 warm‑up, p.15–17; mistakes\/corrections p.18–19; execution cues p.16–17 :contentReference[oaicite:2]{index=2} --\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eMax Effort Upper\u003c\/strong\u003e—how to rotate main lifts (competition bench, close‑grip, incline, floor press) and work up to a top set of 1–3 reps at 90%+. Practical guidance on evaluating the last warm‑up and when to leave a set in the tank. \u003c!-- ME overview p.21–24; exercise picks p.29; “leave a set in the tank” p.59 :contentReference[oaicite:3]{index=3} --\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDynamic Effort Upper\u003c\/strong\u003e—9×3 speed work with bands or chains using three‑week waves (typically 70–85% total load) and a target average velocity around 0.8 m\/s. Grip rotation options are included. \u003c!-- DE method p.31–37; wave % and 25% AR p.33–36; 0.8 m\/s target p.35; weekly 9×3 prescription p.33–36 :contentReference[oaicite:4]{index=4} --\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eRepeated Effort \u0026amp; Accessories\u003c\/strong\u003e—the engine room of Conjugate: ~80% of weekly work is accessory volume. Clear set\/rep templates (from 3–5×3–5 up to high‑rep work), plus a muscle‑group guide (triceps, shoulders, back, biceps\/forearms, abs\/low back) with our go‑to exercises. \u003c!-- RE overview p.38–41; 80% volume p.38; templates p.39; accessory library p.47–50 :contentReference[oaicite:5]{index=5} --\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003e9‑Week Bench Manual\u003c\/strong\u003e—plug‑and‑play weeks for Max Effort and Dynamic Effort upper days, complete with accessory prescriptions so you can train immediately. \u003c!-- Weekly plans p.66–75 :contentReference[oaicite:6]{index=6} --\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003eBuilt for Real Training\u003c\/h2\u003e\n\u003cp\u003eConjugate trains two upper sessions each week—one Max Effort and one Dynamic Effort, so you produce more force in less time. \u003c!-- Two upper days p.5 \u0026 p.8–9; force in less time p.5 :contentReference[oaicite:7]{index=7} --\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFor lifters \u0026amp; athletes:\u003c\/strong\u003e raw or equipped, strength sports or field\/court sport athletes. \u003c!-- Raw + geared outcomes, p.5; athlete applicability throughout :contentReference[oaicite:8]{index=8} --\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEquipment‑friendly:\u003c\/strong\u003e bands\/chains and specialty bars are shown, with straightforward alternatives if you don’t have them. \u003c!-- Specialty bar\/band alternatives (alternate grips\/presses) p.36; verifying AR loads p.34 :contentReference[oaicite:9]{index=9} --\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBeginner‑ready options:\u003c\/strong\u003e guidance for easing into Max Effort and using a Repeated‑Effort bench wave before speed work if needed. \u003c!-- ME for beginners p.24–27; RE wave for beginners p.41–44; DE caution for beginners p.33 :contentReference[oaicite:10]{index=10} --\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003eProduct Details\u003c\/h2\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFormat:\u003c\/strong\u003e PDF (digital download)\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLength:\u003c\/strong\u003e 75 pages\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eIncludes:\u003c\/strong\u003e Technique section, warm‑ups, programming rules, Max\/Dynamic\/Repeated Effort templates, accessory guide, full 9‑week plan\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c!-- All components confirmed via TOC p.2–3 and program pages p.66–75 :contentReference[oaicite:11]{index=11} --\u003e\n\u003cblockquote\u003e\u003c\/blockquote\u003e\n\u003ch3\u003eFAQ\u003c\/h3\u003e\n\u003cp\u003e\u003cstrong\u003eDo I need bands, chains, or specialty bars?\u003c\/strong\u003e\u003cbr\u003eNo. The plan shows exactly how to run waves with minibands or chains and also explains simple swaps (alternate competition and close‑grip presses) if specialty tools aren’t available. \u003c!-- DE rotation\/grip options and no‑specialty‑bar alternative p.36; AR usage p.33–35 :contentReference[oaicite:12]{index=12} --\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eHow fast should speed work be?\u003c\/strong\u003e\u003cbr\u003eAim for crisp, controlled reps with intent. 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