Search: 46 results found for "basic conjugate training advice"

Basic Conjugate Training Advice IX

The Basic Conjugate Training Advice series of articles aims to provide insight into our mindset when programming and executing training at Westside Barbell. Ideally, these pieces of advice will bridge knowledge gaps and help individuals succeed with their Conjugate-based training plan.

Fri Oct 04, 2024

Basic Conjugate Training Advice XIII

It’s simple: informed coaches are capable of attaining specific training outcomes, while less knowledgeable coaches struggle to execute maximal, dynamic, and repeated effort training simultaneously. This is why Lou emphasized the importance of continuing to self-educate via reading and in the gym experience. The key to mastering Conjugate is finding synergy between training theory and actual application in the gym.

Wed May 28, 2025

Basic Conjugate Training Advice XVI

While the Conjugate Method was popularized in powerlifting, the truth is that our methods work just as well for athletes in any sport. Why? Because we have the freedom to design comprehensive training programs that meet athletes where they are and elevate their performance to the next level, no matter the circumstances.

Thu Oct 23, 2025

Basic Conjugate Training Advice XI

No training method compares to the Conjugate Method. Lou's approach to training can develop all aspects of strength, speed, and athleticism at a rate that cannot be matched by other training methods. Whether we are training strength or conventional sports athletes, the results remain the same—stronger, faster, and better conditioned.

Thu Feb 13, 2025

Basic Conjugate Training Advice X

Lou's work will continue to be adopted on a mass scale. This is because the Conjugate Method is at the peak of effectiveness when fully developing all aspects of athletic performance. From absolute strength to speed training, the Conjugate Method provides a platform for the enlightened strength coach to prepare any athlete for any sport to the highest degree.

Thu Dec 26, 2024

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 capable of improving sports performance in every sport. The only thing that limits the effectiveness or efficiency of the Conjugate Method is the knowledge possessed by the coach or athlete managing the training.

Mon Mar 31, 2025

Basic Conjugate Training Advice VI

The Conjugate Method opens up a whole new world of possibilities for athletes. Whether an athlete seeks to improve absolute strength, explosive power, speed, or conditioning, the Conjugate Method will deliver. However, a coach or athlete's success with the Conjugate Method will always depend on their overall understanding of strength training theory and application.

Thu Apr 11, 2024

Basic Conjugate Training Advice XIV

Another trait that sets the Conjugate Method apart from all other training approaches is its efficiency and effectiveness. We always remain efficient, as extended training phases do not restrict our training, allowing us to develop multiple strengths and physical traits simultaneously. This ensures athletes are not experiencing detraining or lacking specific strengths related to their chosen sport.

Mon Jul 07, 2025

Basic Conjugate Training Advice XV

Our training style utilizes three methods: maximal, dynamic, and repeated effort. These methods introduce different types of training stimulus to improve absolute and explosive strength, along with muscular hypertrophy and work capacity. It is the use of these three training methods that makes Conjugate a Swiss army knife when it comes to strength and conditioning.

Fri Sep 12, 2025

Basic Conjugate Training Advice VII

The Conjugate Method is the most beneficial training method an athlete can use to improve strength, explosive power, speed, and conditioning. Similar to the multifaceted demands of sport, the Conjugate Method exposes an athlete to various training stimuli to build a complete athlete. Our training not only enhances an athlete's special strengths but also enhances their sports skills.

Fri May 17, 2024

Basic Conjugate Training Advice VIII

Every year, some aspect of training is considered "new" by the strength and conditioning world at large. However, if you know Lou and Westside, you likely have heard of these "new" approaches to training ten or twenty years before you saw it on social media. Whether content creators know it or not, the ground they believe they just discovered has Lou's tracks all over it.

Fri Sep 13, 2024

Basic Conjugate Training Advice V

While some coaches cling to old methods and outdated approaches to sports preparation, the intelligent coach realizes the Conjugate Method is the way. Over the years, our gym has produced countless athletes with world-class strength, and we have worked and consulted with athletes at the highest level of conventional sports. The Conjugate Method has been successfully used to improve performance in football, basketball, baseball, track and field, rugby, lacrosse, and martial arts.

Wed Mar 27, 2024

Basic Conjugate Training Advice IV

If there is one key aspect of the Conjugate Method that makes it superior to all other training methods, it is efficiency. Athletes only have so much time away from practice or competition, so any time spent training must be spent as efficiently as possible. Using the Conjugate Method, we can easily tailor training to ensure the training is specific to each athlete.

Mon Dec 18, 2023

Basic Conjugate Training Advice I

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

Basic Conjugate Training Advice II

Instead of focusing on only one strength or athletic trait, we simultaneously focus on multiple strengths and athletic characteristics. By doing this, we avoid detraining and provide the athlete with gains in strength and ability that can be sustained and transferred to sport. We don't want athletes that are strong sometimes, fast other times, and injured most of the time. We want athletes that show up on gameday at their strongest, fastest, and fittest.

Sun Feb 26, 2023

Starting Conjugate: Training Advice III

Successful Conjugate-based training depends on the coach or athlete's understanding of strength training theory and the application of strength training methods. While those new to our methods may only notice the bands, chains, specialty bars, and exercise variations initially, they soon discover everything we do has a purpose. The end goal is consistently delivering the most optimal programming possible.

Tue Sep 12, 2023

Starting Conjugate: Athlete Training Tips

The training of athletes needs to address multiple strengths and athletic traits, fit the athlete’s practice and competition schedule, and be adaptable to any situation. Knowing this, it is easy to understand why we consider the Conjugate Method to be the most optimal means of developing strength and conditioning plans for athletes.

Thu Oct 02, 2025

Conjugate Raw™

By: Burley Hawk The Westside Method, also known as the Conjugate Method, is a program...

Tue Feb 28, 2017

Starting Conjugate: Methods and Mindset

Proper mindset refers to the athlete's understanding of the intent and requirements of each training day and exercise. Optimal physical output refers to the athlete's ability to execute each training day, exercise, set, and rep at the parameters demanded by the method being employed.

Sun May 04, 2025

Starting Conjugate: Accessory Exercises

What makes the Conjugate Method the premier strength and conditioning method is its ability to...

Fri Jul 22, 2022

Strength Training for Wrestling

Every wrestler knows how to shoot a takedown; the raw power and speed with which the takedown is executed decides its effectiveness. In a sport where brute strength and conditioning play a significant role, it only makes sense that wrestlers can benefit significantly from an adequate strength and conditioning program.

Mon Aug 05, 2024

Accessory Exercise Training Strategies

In the world of Conjugate, accessory exercises play a critical role. At Westside, we use accessory exercises to build strength, target specific weaknesses, increase work capacity, and improve overall physical composition. These exercises make up the bulk of our daily and weekly training volume.

Thu Sep 05, 2024

Westside Weekly - Training at 90%

Intro / Weekly Recap It’s business as usual here at Westside: We’re in the midst...

Sat Feb 15, 2025

Base Building: Max Effort Training Explained

The fear of max effort is rooted in the old training belief that “maxing out” should only be done once every so often to test strength gained over the course of a training block; otherwise, injury is guaranteed. This belief treats max effort training as a testing method, not a training method.

Wed Jun 12, 2024

Strength Training for Beginners: A Westside Barbell Guide

Introduction to Strength Training What is Strength Training? When someone asks how to start strength...

Wed Jan 08, 2025

TRAINING THE LOCK-OUT

We are in a new millennium, and the times are a changing, as they say....

Tue Oct 18, 2016

The Importance of Calf Training

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

How to Prepare for Navy SEAL Training: Achieve Elite Fitness

When learning to understand how to prepare for Navy SEAL Training, you have to realize it is not just BUD/S. There is a long road just to get there. I will preface this article by echoing Louie Simmons’ quote on strength training that the information given is “A way and not necessarily THE way.” If you follow my advice to a tee, I cannot guarantee you will make it through training. However, you will be much better prepared.

Thu Sep 19, 2024

Troubleshooting Dynamic Effort Squat Training

Dynamic effort training must be performed for an athlete to reap the maximum rewards of max effort training. Max-effort training improves absolute strength, which is the maximum amount of force an athlete can produce. Dynamic effort training improves the rate of force development, which is the amount of time it takes to produce that force. When you effectively combine the two, you have an extremely strong and explosive athlete.

Thu Jan 26, 2023

Base Building: Training Methods for Beginners

The Conjugate Method is the premier strength training method for all athletes, regardless of experience level. While many believe the Conjugate Method to be reserved for intermediate or advanced-level athletes, the truth is our training methods work as well for beginners as they do for intermediate and advanced athletes.

Tue Dec 26, 2023

WSBB Blog: Max Effort Lower Main Exercise Selection for Beginners

Max Effort Lower: selecting the right exercises for beginners.

Mon Feb 14, 2022

WSBB Blog: Max Effort Upper Main Exercise Selection for Beginners

Max Effort Upper: selecting the right exercises for beginners.

Wed Feb 16, 2022

Exercise Selection: Off-Season vs. Competition

Exercise selection is one of the most misunderstood aspects of Conjugate Method programming. Many wrongfully believe we choose random variations using random bars while attaching as many bands and chains as possible. This belief is always the sign of someone who has no clue about the Westside Barbell training style or philosophy.

Wed Feb 14, 2024

WSBB Blog: Bench Press Shirt for Beginners

Tags: Bench, Tips, Program Time to Read: 3min The equipped bench press is one of,...

Tue Apr 13, 2021

Westside Barbell Deadlift Variation Guide

One exercise that plays a central role in any Conjugate Method program is the deadlift. We utilize the deadlift and include the many variations of the deadlift that are just as effective at building strength and muscle mass. The reason for this is the deadlift's ability to develop posterior strength, often at a rate faster than most other lower body exercises.

Sun Apr 30, 2023

Base Building: Accessory Exercise Programming

By using basic accessory exercises, athletes can acclimate to the technical demands of each exercise, allowing them to raise the accessory training intensity a bit each week. Doing so will provide optimal stimulus in the same manner an experienced athlete would with increased levels of exercise variation.

Thu Apr 04, 2024

The Front Squat

The front squat is a multi-joint exercise that emphasizes the anterior chain while remaining capable of adequately training the posterior chain muscles. This movement helps to improve the strength of the quadriceps, hip flexors, back, and trunk. This variation is often one of the first squat variations we use when training athletes, as it helps to improve strength and technique in the competition squat directly.

Sun Mar 09, 2025

The Maximal Effort Method

Time is valuable, especially in the gym. Whether an individual is focused on strength or conventional sports, it is important to ensure that training allows for improvement as efficiently as possible. This is what max effort offers: improvement in absolute strength in the most efficient manner possible.

Thu Apr 17, 2025

The Seated Good Morning

While the standing good morning movements target the upper and lower portions of the posterior chain, the seated good morning exercise focuses on developing the lower, mid, and upper back and trunk. The primary focus is the improvement of spinal erector and trunk strength, with other muscles such as the hip flexors, rhomboids, lats, and mid/lower traps also being involved.

Mon Apr 07, 2025

How to Squat Correctly

Finding the form and technique that works best for you is integral to your success in the gym. You do not want to waste time using techniques that are either ineffective, place you at a disadvantage, or increase the risk of injury. Don’t fall victim to one-size-fits-all approaches to barbell training form and technique. Do the work, develop your style, and reap the benefits of optimal squat training.

Sun Aug 20, 2023

Base Building: Utilizing Max Effort

Max effort training delivers results that other approaches to training cannot match. The primary benefit of max effort training is absolute strength development, which improves 1rm capabilities. Additionally, athletes will experience improvements in intra and intermuscular coordination and increased bone and soft tissue density. An athlete will become stronger, and movement control and overall durability will improve.

Tue Jan 09, 2024

The Low Bar Squat

As the name suggests, the low bar squat is performed by carrying the bar lower on the back. This bar positioning allows the weight to sit lower on the torso, providing an athlete with improved balance in the squat due to the weight being carried closer to the trunk. Improved balance means increased levels of force production.

Sat Jul 15, 2023

WSBB Blog: Raw to Geared

Tags: Powerlifting, Basics, Accommodation Time to Read: 3min It is no secret that for the...

Thu Apr 08, 2021

Maximal Effort Benching

Westside has had multiple men hold all bench world records. How? A large part is...

Mon Oct 23, 2017

What is General Physical Preparation?

What is General Physical Preparation (GPP)? GPP is first...

Mon Jan 28, 2019

OVERCOMING PLATEAUS PART 2: THE BENCH PRESS

Everyone likes to bench press, but no one likes to get stuck. Not making progress...

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