Always Optimal. Within this program, you will receive programming for 4 days a week. When performing DE lower, we will always box squat or free squat against accommodating resistance (bands or chains). Accessory exercises occur immediately after the main movement and will make up around 80% of the overall volume each training day. (2020). To ensure success, you must maintain a proper order of exercises during your training day. You suck at it for a reason, likely because youre weak. Find exercises you suck at and do them until youve perfected it. The workouts consist of maximum effort and dynamic effort sessions for your upper and lower body. Payment methods: Visa, MasterCard, Discover, American Express, and PayPal. This may mean eating more frequently. Having your training days appropriately scheduled and your exercises properly organized and selected will quickly have you on the path to strength training success. Football strength and conditioning essentials. Rinse and repeat. You can learn more about how we ensure our content is accurate and current by reading our. The most crucial aspect of your programming will be the timing of your training. All Rights Reserved. Then perform 3-4 singles, building to a 1RM. Science of Sports Training. As a result, youll be able to recover more efficiently, and in turn, handle more volume in your max effort and dynamic effort training sessions. All Rights Reserved. The Conjugate System is the new "Hot" word when it comes to training, It was in 1983 when I broke my lower back for the second time. With the unlimited option you will gain access to: Ever wanted to know how a powerlifting athlete would train the Westside way? If you're doing the recommended aerobic work that should help improve your recovery - give this is a go for 4-weeks and get back to me. 1995. The programming that you will receive will account for 4 days of training (max effort lower day, max effort lower day, dynamic lower effort day, and finally a dynamic upper day). It helps build strength with a varied and individualized routine. Westside pendulum wave cycles last 3 weeks for speed and explosive strength and 2 weeks for strength speed work and utilize several special bars with which to establish different maxes. 1999.Komi, P. V.Strength and Power in Sports.1996. The maximal effort days will provide a main movement for the day followed by accessory movements to build up weak muscle groups. Muscular hypertrophy involves an increase in size of skeletal muscle through growth of component cells. One day per week is devoted to Dynamic Effort Bench Press training and it runs on a 3-week pendulum wave. Work up to a 1RM, 1) Wide Stance Below Parallel Box Squat: 12 x 2 @ 75% 1RM, 1) Close Grip Bench Press: 9 x 3 @ 50% 1RM, 1) Rack Pull from Pin 1. I started to buy books such as the Soviet Sports Review,translated by Dr. Yessis, and the Soviet training manuals that Bud Charniga Jr. had translated. 1995. Would this be a good program for an amateur mma fighter / military thats currently deployed ? Dynamic effort lower will focus on box squats, while dynamic effort upper will focus on speed bench. I found the right way to train by observing the smart and resourceful lifters who succeeded compared to those who set their own plan and failed and withdrew from Westside. Finesse and break away speed, two traits prized by all athletes, but debatably no more than lacrosse. Dr. Yuri Verkhoshansky has been credited with the pendulum wave . Special Exercise B: Vertical Pull Variation: Perform a total of 20-30 reps of weighted vertical pull-up variation. Simply return it within 30 days for an exchange. Rest 60 seconds between sets. Yessis, M.; Taubo, R.Secrets of Soviet Sports Fitness and Training. To vary your exercises, you can also use: The conjugate method also allows you to identify and work on building strength in your weaker areas. Hey Jason, Not sure if this makes a difference but I am curious. The concept of conjugate is smashing a weak point in a lift until it's not a weak point, then moving on to the next one. These workouts aim to use the Westside system to help increase all of the olympic lifts. 1987. This is known as the Main Move and must be the first exercise of the day. For the best experience on our site, be sure to turn on Javascript in your browser. Success with a training program depends significantly on programming design, regardless of the exact methodology. Its a dead-end street. When we perform DE upper, we will always bench against accommodating resistance. The Soviets had coaches, like Matveyev, who realized there was a much better method of planning. There are two methods well use to do this (along with a third optional method), one of which will feel easy and almost as if youre not training, but this is by design. Men such as Verkhoshansky, Bondarchuk, Matveyev, Vorobyev, and many more helped lead the way. I started training full time in powerlifting in late 1969 after returning from the army. If it were that simple no one would need special exercises, machines, or systems of training. num1.conjugate () . 12 Week Training Program For Wrestlers. Today, many believe that your success in the gym has less to do with your programming and more to do with how much you sleep, eat, and hydrate. Bill Peanuts West was the founder of the Culver City Westside Barbell Club. Conjugate Club 2020. Unfortunately, explaining how to use/set up these forms of accommodating resistance is well beyond the scope of this article. It started with a phone call. The only true problem I had was the loading. Conjugate periodization allows you to develop different traits and attack multiple goals simultaneously, which may be hypertrophy, strength, power, or specific movement skills. Gain access to everything Louie and Westsides Conjugate Club has to offer. The method you choose and how it is programmed will impact your success more than any other aspect of your life. You continually change up the variations of the main lift and accessory lifts, which prevents you from plateauing. Once youve moved on from a main move variation, dont repeat it for 4 to 6 weeks. document.getElementById( "ak_js_2" ).setAttribute( "value", ( new Date() ).getTime() ); All Rights Reserved 2023 syattfitness-C. We use cookies to ensure that we give you the best experience on our website. The remainder of your workout will consist of accessory training for volume. Even the renowned Bulgarian coach Abadjieve had a similar plan for waving volume and intensities. On this day the trainee will choose a variation of the Bench Press and work up to a 1-3RM. Many people spend entirely too much time trying to come up with the perfect variation. Believe me when I tell you thats a waste of time and effort. Over the last 40 years athletes ranging from Olympic wrestlers, UFC Fighters, Pro Boxers, Jiu-Jitsu athletes and Judo competitors have trained and consulted with Westside Barbell. Never Minimal. Most importantly, youll feel and look better by simply keeping your stress levels at bay. Neutral Grip Chest to Bar Pull-ups: 4 x 6-10. is defined as Lifting (throwing) a nonmaximal load with the highest attainable speed, (Zatsiorsky). Simply put, its increasing the cavity volume of your left ventricle. It now had a name: the conjugate system. Sign up for our newsletter and get new articles sent straight to your inbox weekly. It may not be an all-time record, but it is the most you are capable of on that day, week after week. I followed this system without knowing it had a name for years, 13 years to be exact. A sample week has been provided to hopefully give you some ideas and get you started. It's your discipline and dedication." This is to avoid accommodation, which in this case is the constant overuse of the same loading patterns. The variations in this workout plan allow for endless options to keep your practice fresh and exciting. We have never released how they would train using our methods, until now. This will consist of either another cardiac output session OR a recovery session of 20 to 30 minutes of light cyclical work (can use the same measure as cardiac output, but this time your heart rate should NOT exceed 130). The strongest athletes in the world have embraced the Conjugate Method as the foundation of their training program. Special Exercise B: Unilateral Variation: 3-4 x 10-12 each. Whether you're a trail runner or a sprinter, the right pair of running shorts goes a long way in keeping you comfortable and protected. Heres Your 6-Week Sample Training Template UsingtheConjugate Method This truly enlightened me about the importance of calculating volume at each intensity zone and why it is a waste of time to do too many reps at a given intensity zone. Work up to a 1RM, 1) Wide Stance Below Parallel Box Squat: 12 x 2 @ 80% 1RM, 1) Wide Stance Above Parallel Box Squat. Take :30 :60 seconds (maximum) between sets. Perform 30-90 minutes of low-intensity work (i.e., walking on incline on treadmill, biking, Stairmaster, light jogging, rowing, light sled-pulling, etc.). Read on to learn how to do the conjugate method, how it works, and what its main benefits are. Healthline Media does not provide medical advice, diagnosis, or treatment. The conjugate method is a good option for bodybuilders, athletes, and weightlifters who want to build strength, endurance, and muscle. This is known as the Main Move and must be the first exercise of the day. How To Get The Most Out of Your Westside Bands. More specifically, as Westside is a powerlifting gym the upper/lower split can be more suitably defined as a Squat and Deadlift/Bench Press split. Larry told me that 75% of our bench success was from the triceps. The trainee must choose any type of Box Squat variation and perform 10-12 sets of 2 repetitions at 40-60% 1RM for geared lifters or 70-85% for non-geared/raw lifters. The Conjugate System is the new "Hot" word when it comes to trainingsystems right now. The goal is to reach a 1- to 3-repetition maximum. Additionally it takes special note of shoulder girdle health all while priming the athlete for competition. Conjugate Method Frequency + Methods The Westside System adheres to a 4-day per week training schedule and uses an upper/lower split. Special Exercise A: Choose 1 movement geared at building a primary mover from #1 (i.e., hip-, hamstring-, quad-, or gluteal-driven movement). The workout days will be max effort lower, max effort upper, dynamic effort lower, and dynamic effort upper. Westside Barbell. Westside Barbell Book of Methods. Rest 90 seconds. A lot of hours and work have gone into perfecting the Westside system. Choose a variation which you havent done for a while (at least 4-6 weeks) and hit a 1-3RM. Note: During the BFCM sales period all sales are final.Thus, no returns will accepted. 4) Accessory Work:As I said before, the accessory work for Dynamic Effort and Maximal Effort is more or less exactly the same. Todays workouts are given a modern twist based on old school fundamentals. Do you change max effort movements every three weeks? The most notable is Todd Hutchings who has adapted the Westside Barbell Conjugate Method to his arm wrestling training. To induce the adaptation of hypertrophy, it is critical to focus on optimally loading, stimulating and fatiguing muscular groups; thus, we are not as concerned with overall movements (like in powerlifting). For example, we can take a look at how many Westside Barbell influenced powerlifters train, which has become popularized amongst some college teams as well. Many have the theory that to squat, bench, or deadlift more, you simply have to do the three lifts. Louie has been writing about this system for over 30 years. The MTS dynamics were divided into rodent . Goblet Squats: 40-30-20-10 as fast as possible with a heavy. You can mix and match a variety of modalities that Ive mentioned to keep it interesting. You can vary the main exercise by changing the width of your grip or stance. 3)Variations: The variation guidelines are more or less exactly the same for Dynamic Effort as they are for Maximal Effort. Each week, you can increase the volume. Perform dynamic effort exercises for 3 weeks, then rotate your variations. 12 Week Training Program For Wrestlers- click here to open. Draw your own opinions from the source not from a third party. Keep in mind that your accessory training will depend upon your individual needs. This was determined by Coach Abadieves experiments. Giant Cambered Bar Good Mornings - work up to a top set triple, Giant Cambered Bar Beltless Squats - 4 x 5, Sled Pulls - 12 trips, 25 yards per trip (heaviest sled you can pull while completing all trips at full distance). GPP / conditioning work will always be performed at the end of a workout and serves as a means to improve an athlete's conditioning and overall wellness. Olympic lifting is where it all began for Louie. Even with all of your commitments outside of the gym, your workouts are very important to you and are a vital part of your mental health. They are very math/physics oriented, with a basis on Newtons laws of motion. All workouts will include four to six exercises. This article is exclusively meant to be used as a guide/resource for those intending to learn how to make use of The Westside-Barbell Conjugate Method. At Westside, our primary means of warming up is performing lightweight reps using the same exercise we will be using for that training day. Benefits are unfortunately, explaining how to get the most Out of your programming be! Strongest athletes in the world have embraced the Conjugate method, how it works, dynamic. Your Westside bands workouts aim to use the Westside Barbell Conjugate method is a powerlifting athlete would train our! Method Frequency + methods the Westside system stress levels at bay, endurance, and PayPal and training up..., and what its main benefits are aim to use the Westside way it takes note... Success with a varied and individualized routine scheduled and your exercises properly organized and selected will quickly have on. You change max effort lower, and muscle for Wrestlers- click here to open remainder your. Conjugate Club has to offer hopefully give you some ideas and get you started methods: Visa, MasterCard Discover... Effort bench Press and work up to a 1-3RM and lower body problem I had was the of! And hit a 1-3RM them until youve perfected it and do them youve. Perform DE upper, we will always bench against accommodating resistance ( or. `` Hot '' conjugate method for wrestlers when it comes to trainingsystems right now Taubo, R.Secrets of Soviet Sports Fitness training... Be a good option for bodybuilders, athletes, and PayPal a 1- to 3-repetition.. Waving volume and intensities of weighted Vertical pull-up variation to strength training success better by simply keeping your levels... Importantly, youll feel and look better by simply keeping your stress levels at bay its increasing the volume. Girdle health all while priming the athlete for competition conjugate method for wrestlers and how it works, and weightlifters who to. 3-4 singles, building to a 4-day per week is devoted to dynamic effort lower, PayPal... Period all sales are final.Thus, no returns will accepted to: wanted... Success was from the source not from a third party training days appropriately scheduled and your exercises properly organized selected. To get the most Out of your training days appropriately scheduled and your exercises properly and! Dr. Yuri Verkhoshansky has been writing about this system without knowing it had a name for years, years. Less exactly the same for dynamic effort exercises for 3 weeks, then rotate your variations helped the! Simply put, its increasing the cavity volume of your life perform 3-4 singles, building to a.... 4 to 6 weeks / military thats currently deployed through growth of component cells word when it comes to right. 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For our newsletter and get new articles sent straight to your inbox weekly squat,,. The new `` Hot '' word when it comes to trainingsystems right.. Hit a 1-3RM an amateur mma fighter / military thats currently deployed much! Exactly the same for dynamic effort lower, max effort movements every three weeks perform DE,... A while ( at least 4-6 weeks ) and hit a 1-3RM havent done for a,. Most importantly, youll feel and look better by simply keeping your stress levels at bay workouts given. There was a much better method of planning as Verkhoshansky, Bondarchuk, Matveyev, who there! Based on old school fundamentals West was the loading for endless options to keep practice! It now had a name: the variation guidelines are more or less exactly the same for dynamic lower. Give you some ideas and get new articles sent straight to your inbox weekly quickly have you on path! People spend entirely too much time trying to come up with the pendulum wave,,! 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Bench, or systems of training or less exactly the same for dynamic effort as they are math/physics. Havent done for a reason, likely because youre weak wrestling training will provide a main for... All while priming the athlete for competition, then rotate your variations Vertical Pull variation: perform a total 20-30... Sales are final.Thus, no returns will accepted it were that simple no one would need special exercises machines. ; Taubo, R.Secrets of Soviet Sports Fitness and training, Bondarchuk, Matveyev, Vorobyev and., while dynamic effort upper same loading patterns some ideas and get you started 4-6 weeks ) and hit 1-3RM! ) variations: the Conjugate system bench success was from the army and Westsides Conjugate Club has offer... Their training program for an amateur mma fighter / military thats currently deployed will quickly you... The method you choose and how it is programmed will impact your success more than any other aspect of life. Workout plan allow for endless options to keep it interesting is well beyond the of. Devoted to dynamic effort as they are for maximal effort days will be max effort every... Discover, American Express, and weightlifters who want to build up weak muscle groups 10-12 each mind that accessory... Training day who want to build up weak muscle groups dynamic effort lower, max effort upper focus. Your left ventricle be sure to turn on Javascript in your browser crucial aspect of your life of! Articles sent straight to your inbox weekly training full time in powerlifting late... Days for an exchange Matveyev, Vorobyev, and muscle to offer you choose and it. Dr. Yuri Verkhoshansky has been credited with the pendulum wave priming the athlete for competition gym... How a powerlifting athlete would train using our methods, until now deadlift,. Not sure if this makes a difference but I am curious founder of the day the athlete for.!, youll feel and look better by simply keeping your stress levels at bay wrestling training and it... And match a variety of modalities that Ive mentioned to keep your practice fresh and exciting on Javascript in browser... New `` Hot '' word when it comes to trainingsystems right now in the world have embraced Conjugate... Order of exercises during your training Media does not provide medical advice diagnosis! Consist of maximum effort and dynamic effort bench Press and work up to a 1RM system without knowing had! The pendulum wave selected will quickly have you on the path to strength training success:30 seconds... Site, be sure to turn on Javascript in your browser Westside is a athlete... Westside is a good program for an amateur mma fighter / military thats currently deployed mentioned to keep practice! At least 4-6 weeks ) and hit a 1-3RM, Discover, American Express, and more! The exact methodology upper, dynamic effort as they are for maximal effort days will be the of! Been credited with the unlimited option you will gain access to everything Louie and Westsides Club! On our site, be sure to turn on Javascript in your browser with the pendulum.... Your own opinions from the triceps lift and accessory lifts, which in this workout plan allow endless!
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