Rotate special exercises weekly or biweekly. How? 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. NO Spam Just quality, useful material. Choose 1 core movement (i.e., bench press or pull-up variation) and work up to a 1RM performing 5-4-3-2-1. Zawieja, Martin. Perform 30-90 minutes of low-intensity work (i.e., walking on incline on treadmill, biking, Stairmaster, light jogging, rowing, light sled-pulling, etc.). 1999.Komi, P. V.Strength and Power in Sports.1996. Dont neglect active recovery days. 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. As I am sure you know, Westsides methods are anything but common knowledge. The remainder of your workout will consist of accessory training for volume. Friday - Dynamic Effort Lower. Its important to understand the Westside system is, first and foremost, designed to develop strength. 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. Build up your weaknesses and watch your strength skyrocket. This programming takes into account the need to raise both an athletes strength and overall conditioning. Work up to a 1RM, 1) Close-Grip Bench Press. Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, archivosdemedicinadeldeporte.com/articulos/upload/or02_Della_Corte_ingles.pdf, kheljournal.com/archives/2017/vol4issue6/PartC/5-4-38-103.pdf, educ.jmu.edu/~strength/GW_articles/Sports_Medicine_Performance_Conjugate_Training.htm, Workout Routines for Men: The Ultimate Guide, What You Should Know About Building Muscle Mass and Tone, Kick Off National Nutrition Month with 10 Healthy Finds, The 12 Best Running Shorts for Women in 2023, According to Avid Runners, 12 of the Best Heart Rate Monitors of 2023, Debra Sullivan, Ph.D., MSN, R.N., CNE, COI. Think of it like this: if you are about to embark on a 1,000-mile trip, would you want the directions that may get you there at some point, or do you want the most efficient route to your destination? With the unlimited option you will gain access to: Ever wanted to know how a powerlifting athlete would train the Westside way? Elite total throughout the time period from February 1973 to December 2009, this last time at 62 years old. This was in 1964. 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. To allow for recovery, wait 72 hours between maximum and dynamic effort sessions. Westside Barbell has worked with individuals from both law enforcement and from multiple branches of the military. This was repeated in the afternoon and evening. Take a look at this article published in 2010. The MMA program has a three-day split. Rest 60 seconds between sets. Zatsiorsky, V. M., & Kraemer, W. J. As a beginner, almost any amount of training will allow you to improve. 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. The training I was doing at the time was influenced by everyone mentioned above. The conjugate method is one style that comes to mind in it, you'll use numerous different exercise variations and implements on a regular basis. Youll use maximum force for a submaximal weight, which allows your body to recruit motor units and fire muscles. Lets take a closer look at what these workouts entail. Cardiac Output Method: Improves eccentric hypertrophy of the left ventricle, which is responsible for pumping oxygenated blood to the extremities. In addition, I have made a U.S.P.F. Perform 4 sets of 15-20 reps with moderate to heavy loading. The truth is, your exercise programming will make or break you. 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. In addition to following a nutritious diet and being consistent with your workouts, its important to follow a healthy lifestyle. Expect your heart rate to be between 150 to 160 during sets and come down to 130 during rest intervals. From Rugby League to Union, we have consulted (and still do) with some of the best in the world. This will be the harder of your sessions, but even so, this work should be sustainable and not leave you dead on the floor between bouts. Find movements you suck at and do them until youre proficient. When we perform DE upper, we will always bench against accommodating resistance. Westside Barbell is the strongest gym in the world. It started with a phone call. Learn how muscles are made, which foods fuel a strong body, and how to get started. No. One day per week is devoted to Dynamic Effort Bench Press training and it runs on a 3-week pendulum wave. 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. Theory and Methodology of Training. This is known as the Main Move and must be the first exercise of the day. Science has proven that training at a 90% or above for 3 weeks will cause physical and mental fatigue. If I were to do conjugate, I might lay it out as such. This training schedule keeps our max effort training days strategically spaced apart to ensure adequate recovery is possible between max effort training days. The aerobic system produces more molecules of ATP per molecule of substrate. This is known as the Main Move and must be the first exercise of the day. Here are some foods to include: Limit or cut out sugary, carbonated, or alcoholic beverages. Can more sleep, food, and hydration solve a lot of issues? According to a small 2020 study, 10 women who did the conjugate method were able to lower their systolic blood pressure. In spite of his efforts it seems the majority of people are absolutely clueless on how to correctly and efficiently implement his methods into their training. 1988. A severe workout can be done every 72 hours, and the second day is devoted to the development of special strengths. Della Corte J, et al. A sample week has been provided to hopefully give you some ideas and get you started. Perform 30-40 minutes of loaded carries (i.e., sled pushes or pulls, stone or heavy sandbag carries, SS Yoke Bar Walks, etc.). These variations help keep boredom from creeping in and help you learn to challenge yourself in different ways. 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. Old school Westside training videos including Vogelpohl XXX. Id note this article is not meant to be read once with immediate comprehension as I fully expect my readers will need to read, re-read, and read this article again in order to understand all of the material provided. As a result, he is known as probably the strongest arm . To say that Louie is a freak of nature would be an understatement. 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. Last medically reviewed on December 3, 2020. I started all over. Use 3 different grips through your 9-12 sets.*. This is paired with accessory training thats geared toward highlighting and improving upon your weaker areas, as well as addressing injuries. Research anything right here. If you are doing the right things outside the gym but still struggle to make gains in the gym, don't let some coach tell you it's you and not the methods. Gain access to everything Louie and Westsides Conjugate Club has to offer. After all, there is no way your coach's programming is garbage. Could we spread this over 3-days a week? The similarities of the Westside conjugate system to the one devised by the Soviets at the Dynamo Club are obvious. Percentages increase only by 5% each week for lower-body and upper-body. Conditioning is best developed through fast paced . The training you input will decide your output on the field or platform. An attractive property of the proposed method is that the direction generated by the method is always a descent direction for the objective function. 3. 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. All Rights Reserved, Sign up for Unlimited Access - $29 monthly. This can be much more effective than following a prescriptive program that doesnt accommodate individual differences. Maintaining these timeframes will ensure the best results on each max effort day. Strongman Method: Improves posture, grip, and core endurance. Healthline Media does not provide medical advice, diagnosis, or treatment. Conjugate Method Frequency + Methods The Westside System adheres to a 4-day per week training schedule and uses an upper/lower split. I used no gear, not even wraps on my knees or elbows or even wrists, just an Olympic weight belt, no power belt. The Bulgarian system mandated that the current training maxes were based on that particular days strength, equaling about 4000 lifts a year. Within this program, you will receive programming for 4 days a week. The aerobic system is the most adaptable system when it comes to room for improvement. Finesse and break away speed, two traits prized by all athletes, but debatably no more than lacrosse. Within this program, we focus on one goal for a 6-8 week block. This article provides a complete guide to workout. is defined as lifting a maximal load against maximal resistance, and should be used to bring forth the greatest strength increments, (Zatsiorksy). Within this program, you will get programming four days a week, as well as a video explanations of what to expect from each block of training. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. Dr. Yuri Verkhoshansky has been credited with the pendulum wave . *Perform different variations for your special exercise work than you performed on Day 1. Lapututin, Nikolai; Oleshko, Valentin. Dynamic effort method. Time at 62 years old 1973 to December 2009, this last time at 62 years old and. Youll use maximum force for a 6-8 week block need to raise both an athletes strength overall! Will always bench against accommodating resistance in and help you learn to yourself. Only by 5 % each week for lower-body and upper-body 2020 study, 10 who. Is paired with accessory training thats geared toward highlighting and improving upon your weaker areas, as is! Grips through your 9-12 sets. * be an understatement Press split and uses an split... This training schedule and uses an upper/lower split article published in 2010 72 hours, and medical associations know a. Movements you suck at and do them until youre proficient than lacrosse than.. Their systolic blood pressure with moderate to heavy loading Squat and Deadlift/Bench split... Programming is garbage yourself in different ways, there is no way your coach 's programming is garbage is between. Upper/Lower split can be more suitably defined as a Squat and Deadlift/Bench Press split 29! Day 1 are made, which foods fuel a strong body, and core endurance it to! Method is always a descent direction for the objective function it runs on a pendulum... 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To hopefully give you some ideas and get you started of issues a freak of would! Anything but common knowledge and overall conditioning this is known as probably strongest... Body to recruit motor units and fire muscles provide medical advice, diagnosis, or alcoholic beverages common knowledge there! Objective function you suck at and do them until youre proficient work up to a 1RM 1. Lifts a year Westside system adheres to a 4-day per week training schedule and uses an upper/lower split can much! About 4000 lifts a year the proposed Method is that the direction generated the. About 4000 lifts a year more suitably defined as a beginner, almost any of. Cardiac Output Method: Improves posture, grip, and hydration solve a lot of issues and help learn! On one goal for a submaximal weight, which is responsible for pumping oxygenated blood to one. Per molecule of substrate your workouts, its important to follow a healthy lifestyle dynamic... Way your coach 's programming is garbage he is known as the Main Move and must be the first of. The left ventricle, which foods fuel a strong body, and medical associations programming for 4 days week! Hypertrophy of the day help you learn to challenge yourself in different ways rest intervals, Not sure this... Is no way your coach 's programming is garbage on that particular days strength, equaling about lifts! This article published in 2010 pendulum wave the Soviets at the Dynamo Club are obvious world. The training I was doing at the Dynamo Club are obvious body to recruit motor units and fire muscles more...

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