For the best experience on our site, be sure to turn on Javascript in your browser. Tue Oct 18, 2016. Viru, Atko. The MTS dynamics were divided into rodent . If it's max effort upper, it can be any upper-body press variation you choose. Kurz, Tomas. His bench training was a combination of heavy-duty bodybuilding and lots of triceps work. Sessions should be a minimum of 30 minutes and a maximum of 90 minutes (if youre like me, 30 to 40 minutes will be the point where youre ready to call it a day). The Conjugate Method is actually made up of 80% special exercises meaning your work with the barbell will only make up 20% of your training volume. All Rights Reserved. As I am sure you know, Westsides methods are anything but common knowledge. Verkhoshansky. Dynamic effort method. Todays workouts are given a modern twist based on old school fundamentals. Perform 4-5 sets of 6-8 reps with moderate to heavy loading. This style of training will improve wrestling performance and also boost their grit / toughness. Louie has worked closely with Kent Johnson, Johnny Parker, and Buddy Morris and a host of other professional and top-level strength coaches. Most importantly, youll feel and look better by simply keeping your stress levels at bay. Many have the theory that to squat, bench, or deadlift more, you simply have to do the three lifts. 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. The workouts are set up by body part or muscular group not by exercise. They used only six lifts: front squat, back squat, power clean, power snatch, clean and jerk, and snatch. The trainee will use this variation for 3 weeks in a row while maintaining the same weight on the bar. Your front squat max will be different from your safety squat bar max, and of course both will be different from your max squat. Your time is limited, so your plan needs to be concise. Begin with a bench press, squat, or deadlift variation as your main lift. You can be sure a future article will cover this topic in detail. 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. How To Get The Most Out of Your Westside Bands. Louie Simmons Applying the SS Method to Arm Wrestling. Are there great coaches out there? Elite total throughout the time period from February 1973 to December 2009, this last time at 62 years old. total of 1655 in February 1973. This article aims to provide you with an understanding of the basic template to enable you to take your programming into your own hands. Perform 4-5 sets of 6-10 reps with moderate to heavy loading. Special ExerciseC: Direct Biceps Work: 3 x 8-10. Let's cut the BS and talk about who this training plan is right for: Furthermore, you probably have a lot in common with me have kids, job, and trying to still make the most of my fitness my goals revolve around how I feel and look while still trying hit PRs and improving my strength. All workouts will include four to six exercises. Those who have researched and investigated Louies methods are likely aware that he makes available numerous articles and products specifically geared towards explaining The Westside system. At the end, "Silver Strength Bullets" are my weekly shortlist of quick, actionable bullets to get you stronger, leaner, and performingat a higher, Before the internet shits itself because I'm rounding my back, this drill is not for beginner lifters or general fitness, They get a bad reputation -- especially among some of the fitness goo roos-- but rapid fat loss protocols actually, I chose this as the feature picture -- not because she has good technique -- but because she'smaking the samedeadlift. Seriously, take it. Conditioning Method (optional): If conditioning is your limiting factor, your recovery sucks, and you generally have a stressful life, then youll opt for a third conditioning session in place of your dynamic effort upper session. First I used the pendulum wave in 3-week cycles, going from training a heavy and a light day, to a max effort day, working to a max single depending on my level of preparedness. Additionally, the same muscle groups trained on Maximal Effort days must be trained on Dynamic Effort days. *Perform different variations for your special exercise work than you performed on Day 1. This is paired with accessory training thats geared toward highlighting and improving upon your weaker areas, as well as addressing injuries. There is a huge difference between a training max (TM) and a contest max (CM). This program helps with managing over training due to the constant variation of methods and exercises it also allows you to work several energy demands throughout the training week simular to the skills training. Since most people haveinsufficient means to use bands, chains, weight releasers, or specialty bars (i.e. It was divided into different time periods, or blocks, designed to work on a specific element of training. Here is how you should lay out each training day regardless of max or dynamic effort: Warm-up (keep it simple, keep it under 10 minutes). It is good practice to keep your max effort training days spaced at 36-48 hours apart. Master the Deadlift FREE! The use of accommodating resistance such as bands, chains, weight releasers, and different specialty bars is one of the key components to Westsides success. Zatsiorsky, V. M.Science and Practice of Strength Training. Della Corte J, et al. They opened my eyes. The Conjugate Method is a term and methodology made most popular by Louie Simmons, owner of the Westside Barbell Club and the creator of what has become known as the "Westside" method of training. Choose 1 core movement (i.e., squat or pull) and work up to a 1RM in using 5-4-3-2-1 rep scheme. If youre looking for a description of why this method works or how it compares to other methods of training I suggest you stop reading here. Finesse and break away speed, two traits prized by all athletes, but debatably no more than lacrosse. Special Exercise A: Choose 1 movement geared at building a primary mover from #1 (i.e., triceps, upper back, or shoulder). The programming within this course will focus on specific issues such as building the bottom of your bench. . He is in the gym every day watching and analyzing all athletic training from all his powerlifters to track and field. I understand this system is extraordinarily complicated and Ive thrown a ton of information at you. Perform a bench press variation for 9-12 sets of 3 reps every 45 seconds with 40-50% of your 1RM or a load that allows you to move as fast as possible on each set. Westside devotes 2 training sessions per week to focus on Maximal Effort Training: One Max Effort session for the Squat/Deadlift and another Max Effort session for the Bench Press. 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. In addition, I have made a U.S.P.F. These workouts aim to use the Westside system to help increase all of the olympic lifts. Changing up exercises allows you to constantly challenge yourself and work your body in different ways. 4) Accessory Work:As I said before, the accessory work for Dynamic Effort and Maximal Effort is more or less exactly the same. Do you change max effort movements every three weeks? The Tactical program was developed based on the demands of these specialized groups. If all of this sounds like you, read on. The Bulgarian system mandated that the current training maxes were based on that particular days strength, equaling about 4000 lifts a year. Aerobic work is imperative for facilitating recovery so dont worry about losing your gains with some light jogging or walking. If this doesnt fall in line with your goals/area(s) of interest this may not be the optimal training system for you. Conjugate strength training for athletic performance. Rinse and repeat. If you experience any severe or long-lasting pain after doing the conjugate method, reach out to your doctor. Superset: Single joint movements of antagonist muscle groups (i.e., back/triceps, biceps/triceps, shoulder/biceps). Ah, right. Because an athlete needs to be adequately recovered session to session for each training day to be utilized as effectively as possible. This article will not be devoted to explaining the science or methodology behind Conjugate Method Periodization. With that in mind, right about now you should be asking yourself, What qualifies this guy (hey, my name is Jordan but everyone calls me J)as a knowledgeable Westside resource and why should I trust him?. Ill warn you though some of these sessions certainly arent exciting and will likely feel easy to you. The variations in this workout plan allow for endless options to keep your practice fresh and exciting. is defined as Lifting (throwing) a nonmaximal load with the highest attainable speed, (Zatsiorsky). The similarities of the Westside conjugate system to the one devised by the Soviets at the Dynamo Club are obvious. You've heard it before too many times with a tagline like "best training plan," but this article isn't meant to convince you that you should stop what you're doing and start a new program. Perform 4 sets of 10-12 reps per movement resting 60 seconds between each movement. Burley Hawk 1988. Within this course you will gain access to programming for 4 days a week. The conjugate method is a good option for athletes and coaches who want to create an individual program to target their exact requirements. 2. You suck at it for a reason, likely because youre weak. This will make up 20 percent of your workout. linear/non-linear, undulating, etc. The Soviets and Westside count only all-time records, which amounts to roughly 600 lifts a year, similar to contest max lifts. My mission is to give you the knowledge and confidence to incorporate the best possible training and nutrition into your lifestyle so that you can eliminate stubborn belly fat, gain strength, and build the body theyve always wanted. 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. Find exercises you suck at and do them until youve perfected it. Perform the prescribed number of sets/reps at the appropriate percentage of your 1RM: Geared Lifters: 10-12 sets of 2 reps at40-60% 1RM, Raw Lifters: 10-12 sets of 2 reps at 70-85% 1RM, All Lifters: 6-10 sets of 1-3 reps at 60-85% 1RM, All Lifters: 9 x 3 repetitions at 50% 1RM, Use the same variation for 3 weeks in a row while simultaneously increasing the weight in each successive week. It started with a phone call. To ensure success, you must maintain a proper order of exercises during your training day. You can vary the main exercise by changing the width of your grip or stance. This program consists of 4 days, 2 max effort and 2 dynamic daysall revolving around utilizing thebare bones essentialsof a bar, a rack, and a sled. In 1972, the Dynamo Club had 70 highly qualified weight lifters do an experiment by rotating 25-45 special exercises including the classical lifts. Unfortunately, explaining how to use/set up these forms of accommodating resistance is well beyond the scope of this article. Its a dead-end street. Wrapping Up Accessory exercises should be selected based on weaknesses or strengths that an athlete must develop to continue progressing in the gym and sport. Special Exercise A: Superset #3: Choose 1 movement geared at building a primary mover from #1 (i.e., triceps or upper back). As long as you remember anything can workthen you will truly begin to understand the Westside program. Aside from building strength, it also aims to enhance muscular endurance and improve your weaker areas. This program is designed to keep an athlete fully prepared throughout the year for competition. Save the craziness for competition. A large part of the Louies training information has come from olympic lifting. Week 3: Squat, 5 Sets X 6 Reps. Week 4: Squat, 3 Sets X 5 Reps. From there, you could move into a strength block using 6/4/2 for example. While you may be tempted to push yourself to your limits, its important to listen to your body and take a step back if you experience pain, fatigue, or any type of illness. Dynamic Effort Accessory Work is largely the same as Maximal Effort Accessory Work with the only major difference being Dynamic Effort days tend to be higher volume/lower intensity than Maximal Effort days. As previously mentioned, we are using the conjugate method. Do you use the same dynamic effort as max effort each block? Zatsiorsky, V. M., & Kraemer, W. J. As a result, he is known as probably the strongest arm . Rest 60 seconds. Many THINK they know what wrestlers need when it comes to "strength & conditioning" but I assure you, it is more than strength and more than conditioning. Managing the Training of Weight Lifters. dont train at a powerlifting gym), in addition to the fact that this article is already atrociously long, Ive made the executive decision to stress the importance of accommodating resistance but exclude explicit directions on how to use them. Perform 4 sets of 15-20 reps with moderate to heavy loading. When you use the same routine over and over, you fail to make progress. Science and Practice of Strength Training. I'm 53, need more recovery time. This is the conjugate system, a system of unidirectional loading that was designed to enable him to squat more. Dynamic Effort Deadlift training can run on the same 3-week pendulum wave as Dynamic Effort Squats or it can be changed every week. Look at our Web site and compare our lifts to those of other gyms: 89 Elites, 14 who squat over 1000 and 4 over 1100; 30 who bench over 700 pounds and 4 over 800 pounds; 15 who deadlift over 800 pounds and 6 over 2500 pounds; 4 with a total over 2600 and 1 with a 2700-pound total. The most important things to keep in mind when choosing variations are: 4)Accessory Work: As I said, its impossible to give precise directions for accessory work as each and every person has different restrictions, needs, and goals. Bomph, Todor. Maybe they think the push button starters on some new cars are also new, but all cars had a starter button in the 1940s. Have you ever wondered whatLouie and the crew did whenthey trained in his basement or garage beforemonolifts and specialtybars? Each week, youll have two sessions of maximal effort. I was always stronger a week or two after a meet or a week or two before the meet, but very seldom on meet day. I had my first power meet in 1966. Pardeshi S, et al. Would following this be suitable for a raw lifter? 10-12 reps per movement resting 60 seconds between each movement workouts aim to use,. Many have the theory that to squat, power clean, power clean power! Main exercise by changing the width of your bench when you use Westside. The demands of these sessions certainly arent exciting and will likely feel easy to.... Used only six lifts: front squat, power snatch, clean and jerk, and snatch losing! Limited, so your plan needs to be concise the same weight on the bar option for athletes coaches... Constantly challenge yourself and work your body in different ways the SS to... A ton of information at you days strength, equaling about 4000 a. Out of your workout days must be trained on Maximal effort the crew did whenthey trained his! Max lifts known as probably the strongest Arm and snatch old school fundamentals, similar to contest max CM! On the bar fresh and conjugate method for wrestlers, be sure to turn on in. 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