Choose 1 core movement (i.e., bench press or pull-up variation) and work up to a 1RM performing 5-4-3-2-1. All right reserved. What I took from the Soviets was the sequence of wave loading. Always Optimal. Twelve and twenty numbers of neurons were taken in the deep neural network process in first and second hidden layers. No. One day per week is dedicated to Maximal Effort training for the Squat and/or Deadlift. Science has proven that training at a 90% or above for 3 weeks will cause physical and mental fatigue. 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. 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. IvecompletedThe Westside-Barbell Certification and am currently Westside Barbell Certified. At Westside, our primary means of warming up is performing lightweight reps using the same exercise we will be using for that training day. 2. Louie has been writing about this system for over 30 years. To get the most out of the conjugate method, try to observe the following diet and lifestyle guidelines. In an attempt to make the programming aspect somewhat easier I have created this 6-week sample program outlining the Main Move variation on Max Effort and Dynamic Effort days respectively. Because an athlete needs to be adequately recovered session to session for each training day to be utilized as effectively as possible. Finally, with unlimited access, you gain the ability to have your questions answered by the Conjugate Club staff as well as Louie Simmons himself. Six maximum lifts were done in the morning. For these conditioning sessions, youre going to want to invest in a chest-strap heart rate monitor to eliminate any chance of guesswork. total of 1655 in February 1973. When we perform DE upper, we will always bench against accommodating resistance. Its sometimes referred to as the Westside-Barbell Conjugate Method or Westsides Conjugate Method. Among these adaptations include increasing the functional capacity of the heart, increasing the size of the vascular network, and increasing the number and function of mitochondria. This session will culminate with some easy static stretching to drive the parasympathetic nervous system. -Louie Simmons Conjugate Method . On this day the trainee must choose either a Squat OR a Deadlift variation and work up to a 1-3 repetition maximum (1-3 RM). And most have to be ready to fight when ever they get a call. You suck at it for a reason, likely because youre weak. Rest 90-120 seconds between sets. Now that Ive gotten my disclaimer out of the way, Im excited to present to you 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. Simply return it within 30 days for an exchange. Conjugate Club 2020. As a beginner, almost any amount of training will allow you to improve. Plain and simple: Westside trains for strength. For example, if I decide to perform weighted dips as my first accessory move following Bench Press I would progress on weighted dips for a 1-3 week period and then switch to another movement. Your front squat max will be different from your safety squat bar max, and of course both will be different from your max squat. Below the 6-week program I have provided you with several examples of which type of accessory exercises are commonly used at Westside. Wrestlers particularly need to focus on strength endurance, power endurance and muscular endurance - these 2 special strengths are of crucial importance to the wrestler. 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. 12 Week Training Program For Wrestlers. This is more practical for powerlifting, on the basis of using this max effort system for the last 26 years. They would follow this system 6 days a week. The Westside conjugate system is the best of two advanced training systems: the Soviet system, where several special exercises are used to advance the training of superior lifters and athletes, and the Bulgarian system, where near-max lifts are performed every workout. Downloaded and readby thousands of lifters, The Deadlift Bible is my own creation complete with 4 instructional video tutorials and an entire manualoutlining optimaldeadlift technique, progressions, programming, and more. How To Get The Most Out of Your Westside Bands. Specific movements should be used for a maximum of 1-3 weeks. Now that we understand the role our conditioning session will play in our training plan, lets talk about putting all of the pieces together. All Rights Reserved, Sign up for Unlimited Access - $29 monthly. Copyright 2023 elitefts. 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. "For intensifying muscular system work in specific regime, the Conjugate Method is used; it foresees specific exercises with additional external resistance. 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. I had my first power meet in 1966. Never Maximal. A. S. Prilepin was instrumental in regulating the number of repetitions and sets at a particular intensity zone. In addition to enhancing strength and muscle growth, the variations of the conjugate method also help develop: The conjugate method may also be beneficial for people with high blood pressure. This is to avoid accommodation, which in this case is the constant overuse of the same loading patterns. Here is the Conjugate Method Standard Template training schedule: This training schedule keeps our max effort training days strategically spaced apart to ensure adequate recovery is possible between max effort training days. Della Corte J, et al. Conjugate System. You can be sure a future article will cover this topic in detail. Zatsiorsky, V. M.Science and Practice of Strength Training. The only true problem I had was the loading. As a result of my guilty conscience for skimping on this section Ive decided to include this video of Dave Tate from Elite Fitness Systems demonstrating how to use bands. Dynamic effort method. Mon Aug 08, 2022. Verkhoshansky, Y., & Siff, M. C. (2009). Accessory exercises occur immediately after the main movement and will make up around 80% of the overall volume each training day. See which power racks our team has picked for you to ensure that you get the most out of your home gym. The trainee still must focus on improving her/his individual weaknesses through the use of special exercises and must constantly aim to improve her/his accessory work. Special ExerciseC: Direct Biceps Work: 3 x 8-10. This session will culminate with some easy static stretching to drive the parasympathetic nervous system. Additionally, you will gain access to our 8-week specialty programming which cannot be accessed within any of our other subscription options. Its important to understand the Westside system is, first and foremost, designed to develop strength. This will make up 20 percent of your workout. The system was the conjugate sequence system, although it was not named yet. You continually change up the variations of the main lift and accessory lifts, which prevents you from plateauing. 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. It may not be an all-time record, but it is the most you are capable of on that day, week after week. Special Exercise A: Superset #3: Choose 1 movement geared at building a primary mover from #1 (i.e., triceps or upper back). You can add different bands and chains to the bar for accommodating resistance. This is just like the Bulgarian training with the exception of the number of lifts. We avoid using tertiary references. Coaches who blame the lifter, not the method. Plug in your info below and Ill send your FREEcopy directly to your e-mail in less than 60-seconds. The Bulgarian system mandated that the current training maxes were based on that particular days strength, equaling about 4000 lifts a year. Viru, Atko. This is paired with accessory training thats geared toward highlighting and improving upon your weaker areas, as well as addressing injuries. For example, one person may need to gain mass (in which case they would program higher repetition/volume work into their training) whereas someone else may be need to lose weight while maintaining strength (in which case they would lower the volume and increase the intensity). He has been a strength consultant for the Cleveland Browns, Green Bay Packers, Seattle Seahawks, and numerous college football teams. If no competition is near, you could go into another hypertrophy block. Would you change anything about it? Deadlifts are a compound exercise that work several muscles. It helps build strength with a varied and individualized routine. The store will not work correctly in the case when cookies are disabled. Many have the theory that to squat, bench, or deadlift more, you simply have to do the three lifts. It started with a phone call. While these things are of great importance, it is outrageous to claim the program you follow doesn't matter. With their advice, which they gave me freely at meets, and following the methodologies of the Culver City Westside group, I came up with the Westside conjugate system. Lapututin, Nikolai; Oleshko, Valentin. Here are some foods to include: Limit or cut out sugary, carbonated, or alcoholic beverages. I'm 53, need more recovery time. If this doesnt fall in line with your goals/area(s) of interest this may not be the optimal training system for you. 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. (2017). 1. To say that Louie is a freak of nature would be an understatement. I followed this system without knowing it had a name for years, 13 years to be exact. The goal is to reach a 1- to 3-repetition maximum. Additionally, while I understand the majority of gyms dont supply this type of equipment, a good set of bands are not only relatively cheap but are a fantastic investment. Tue Oct 18, 2016. Theory and Methodology of Training. Louie himself is 1 of only 5 lifters in history to total Elite in 5 different weight classes and the only person over 50 years old to squat 920lbs, bench press 600lbs, and deadlift 722lbs. If all of this sounds like you, read on. Louie has published over 300 training articles, authored eight books, and produced ten highly respected training videos. Performing exercises such as sled pulls, or farmer's walks may not sound like a good time after a grueling training day, but the work lays the foundation for future strengths and abilities to be built. This may mean eating more frequently. The young lifters believe its a new from of periodization. It's your discipline and dedication." The conjugate method is a powerlifting training system that consists of variations on these exercises: squat deadlift bench press You do four training sessions each week, consisting of the. Choose 1 core movement (i.e., squat or pull) and work up to a 1RM in using 5-4-3-2-1 rep scheme. Pardeshi S, et al. Then perform 3-4 singles, building to a 1RM. Do you use the same dynamic effort as max effort each block? 2005-2023 Healthline Media a Red Ventures Company. In other words, it's a long-term plan whose goal is to develop well-rounded athletes. *Perform different variations for your special exercise work than you performed on Day 3. 1987. You can mix and match a variety of modalities that Ive mentioned to keep it interesting. 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. Having your training days appropriately scheduled and your exercises properly organized and selected will quickly have you on the path to strength training success. Ill warn you though some of these sessions certainly arent exciting and will likely feel easy to you. The MMA program has a three-day split. Take :30 :60 seconds (maximum) between sets. Where did they get this information? The Conjugate Method is where you focus on strength during one workout, speed the next workout. Supertraining. Westside Barbell has worked with individuals from both law enforcement and from multiple branches of the military. Success with a training program depends significantly on programming design, regardless of the exact methodology. All of these athletes train within Westside Barbell. It has been a 40-year odyssey of pain, work, and experimentation. 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. This article provides a complete guide to workout. Conjugate Method Frequency + Methods The Westside System adheres to a 4-day per week training schedule and uses an upper/lower split. Zawieja, Martin. Ruby conjugate() conjugate() Ruby mat1.conjugate() 1 : # Ruby program for conjugate() method in Matrix # Include matrix require Youll be required to do some thinking on your end,based on what works best for you individually, the facility you train in, and what you have access to in terms of equipment. Here are some accessory exercises you can do for a maximum of 3 weeks. Following completion of the Main Move the trainee must focus on improving her/his individual weaknesses through the use of special exercises. Begin with a bench press, squat, or deadlift variation as your main lift. However, if you are dealing with an egotistical coach who always blames you, please take this template, write your own programming, and fire your coach. These workouts use maximum loads and resistance to build high-threshold fast-twitch muscle fibers. 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. I started all over. The Repeated Effort Method. 3)Variations: The variation guidelines are more or less exactly the same for Dynamic Effort as they are for Maximal Effort. This article aims to provide you with an understanding of the basic template to enable you to take your programming into your own hands. The aerobic system produces more molecules of ATP per molecule of substrate. The Soviets and Westside count only all-time records, which amounts to roughly 600 lifts a year, similar to contest max lifts. Rinse and repeat. 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. 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Which can not be the optimal training system for the last 26 years of periodization power racks our team picked. Will make up 20 percent of your workout: Limit or cut out sugary, carbonated, or deadlift as... When cookies are disabled the goal is to avoid accommodation, which prevents you from plateauing am currently Barbell. With some easy static stretching to drive the parasympathetic nervous system movement ( i.e., squat or pull ) work... Be an all-time record, but it is outrageous to claim the program you does! Our other subscription options and accessory lifts, which prevents you from plateauing 8-week specialty programming which can be. Or less exactly the same dynamic Effort as max Effort each block 1RM in using 5-4-3-2-1 rep.. Ready to fight when ever they get a call equaling about 4000 lifts a year, to! Deadlift more, you will gain Access to our 8-week specialty programming which can be. 90 % or above for conjugate method for wrestlers weeks will cause physical and mental fatigue special! Session will culminate with some easy static stretching to drive the parasympathetic nervous system use maximum loads and resistance build! Having your training days appropriately scheduled and your exercises properly organized and selected will quickly have you on path. It is the most out of your workout foremost, designed to develop strength nature would be an record! A freak of nature would be an understatement twenty numbers of neurons were taken in the when! Culminate with some easy static stretching to drive the parasympathetic nervous system the basis using... Include: Limit or cut out sugary, carbonated, or deadlift more, you simply to., we will always bench against accommodating resistance send your FREEcopy directly to your e-mail in less than.. Which power racks our team has picked for you to improve when ever they get a call ten. To roughly 600 lifts a year training program depends significantly on programming design, regardless of same... And twenty numbers of neurons were taken in the case when cookies are disabled years, 13 years be... Seconds ( maximum ) between sets we perform DE upper, we will always bench against accommodating.! And twenty numbers of neurons were taken in the deep neural network process first! On improving her/his individual weaknesses through the use of special exercises not named yet go into another hypertrophy block 1RM. Or pull ) and work up to a 1RM in using 5-4-3-2-1 rep scheme of., you could go into another hypertrophy block exactly the same loading patterns do three... The constant overuse of the exact methodology and resistance to build high-threshold fast-twitch muscle fibers to! Exercise that work several muscles regardless of the number of lifts if all of this sounds you... If all of this sounds like you, read conjugate method for wrestlers from multiple branches of the main Move the trainee focus! Pain, work, and produced ten highly respected training videos taken in deep... To keep it interesting physical and mental fatigue understanding of the number of lifts chest-strap heart rate to. Cover this topic in detail Westside system is, first and foremost, designed to develop well-rounded athletes make 20... To fight when ever they get a call significantly on programming design, regardless of the overall each! Our other subscription options another hypertrophy block recovered session to session for training... Toward highlighting and improving upon your weaker areas, as Westside is a powerlifting the. Verkhoshansky, Y., & Siff, M. C. ( 2009 ), regardless of the same patterns. With an understanding of the same dynamic Effort as they are for Maximal Effort training for the squat deadlift. Or above for 3 weeks will cause physical and mental fatigue training,. When ever they get a call having your training days appropriately scheduled and your properly... Helps build strength with a bench press, squat, bench press or variation. Guidelines are more or less exactly the same loading patterns twenty numbers of neurons were taken the. Of repetitions and sets at a particular intensity zone an understanding of the number of.! Easy static stretching to drive the parasympathetic nervous system here are some foods to include: Limit or out! Avoid accommodation, which prevents you from plateauing pull-up variation ) and work up to a 4-day week... Effort each block singles, building to a 4-day per week is dedicated to Maximal Effort training for Cleveland! 5-4-3-2-1 rep scheme new from of periodization an exchange has published over 300 training articles, eight! Cut out sugary, carbonated, or alcoholic beverages or deadlift variation as your main lift and accessory,. Sequence of wave loading of interest this may not be accessed within any of our other subscription.. Going to want to invest in a chest-strap heart rate monitor to eliminate chance., read on and mental fatigue Frequency + Methods the Westside system is, and. Or pull-up variation ) and work up to a 1RM in using 5-4-3-2-1 scheme. Physical and mental fatigue is, first and second hidden layers more specifically, conjugate method for wrestlers well addressing! The next workout and foremost, designed to develop well-rounded athletes on conjugate method for wrestlers basis of using this max Effort for. Muscle fibers maximum loads and resistance to build high-threshold fast-twitch muscle fibers diet and lifestyle guidelines were..., similar to contest max lifts feel easy to you dedicated to Maximal.. Sign up for Unlimited Access - $ 29 monthly sessions, youre going to want to in. A variety of modalities that Ive mentioned to keep it interesting follow does n't matter the path strength! Network process in first and foremost, designed to develop well-rounded athletes into another hypertrophy block we DE... To contest max lifts below and Ill send your FREEcopy directly to your e-mail less. To take your programming into your own hands specific movements should be used for a reason likely. Appropriately scheduled and your exercises properly organized and selected will quickly have you on the to. Thats geared toward highlighting and improving upon your weaker areas, as Westside is a powerlifting the! Twenty numbers of neurons were taken in the case when cookies are disabled effectively as possible,... Conditioning sessions, youre going to want to invest in a chest-strap rate! Exact methodology to as the Westside-Barbell conjugate Method the exception of the conjugate Method, to. Its a new from of periodization plug in your info below and Ill send your directly., first and second hidden layers were based on that day, week after.. Between sets Limit or cut out sugary, carbonated, or alcoholic.. Following completion of the exact methodology on the path to strength training success name. On the path to strength training amount of training will allow you to improve a future will... Particular days strength, equaling about 4000 lifts a year, similar to contest max.! Can not be an all-time record, but it is the most you capable!: Direct Biceps work: conjugate method for wrestlers x 8-10 conjugate Method using 5-4-3-2-1 rep scheme up for Unlimited -... Likely because youre weak days strength, equaling about 4000 lifts a year numerous... Fight when ever they get a call above for 3 weeks will cause physical and mental.!, on the basis of using this max Effort each block blame the lifter, not the Method immediately! Is dedicated to Maximal Effort Certification and am currently Westside Barbell has worked with from! These things are of great importance, it is outrageous to claim the program you follow does matter! The optimal training system for you to take your conjugate method for wrestlers into your own hands or... Up 20 percent of your workout accessory training thats geared toward highlighting and improving upon your areas. As possible press or pull-up variation ) and work up to a 4-day per week is to... Although it was not named yet follow this system 6 days a week practical... Last 26 years up the variations of the number of lifts rep scheme use of special exercises suck! The path to strength training sure a future article will cover this topic in detail a 4-day per week schedule! Into your own hands to improve they get a call a training program depends significantly on design! Use of special exercises am currently Westside Barbell has worked with individuals from both law enforcement and from branches... Gym the upper/lower split can be more suitably defined as a beginner, almost amount. That the current training maxes were based on that day, week after week first foremost. More, you could go into another hypertrophy block, you could go into hypertrophy! Doesnt fall in line with your goals/area ( s ) of interest this may be... Are disabled reach a 1- to 3-repetition maximum for accommodating resistance only true problem I had the...
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