I had totaled my first Elite U.S.P.F. Blunt force trauma at the line of scrimmage. 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. When you use the same routine over and over, you fail to make progress. Give yourself plenty of downtime so you can relax and rest. You can be sure a future article will cover this topic in detail. The conjugate training method is a weightlifting program thats primarily designed to build strength. Applying the SS Method to Arm Wrestling. Target the appropriate muscle groups (listed below) but focus on your individual weaknesses. Following completion of the Main Move the trainee must focus on improving her/his individual weaknesses through the use of special exercises. We avoid using tertiary references. is defined as lifting a maximal load against maximal resistance, and should be used to bring forth the greatest strength increments, (Zatsiorksy). You will have access to a max effort lower, max effort upper and a combined dynamic upper and lower day each week. total of 1655 in February 1973. Perform 4-5 sets of 6-10 reps with moderate to heavy loading. Now that Ive gotten my disclaimer out of the way, Im excited to present to you Rest 60 seconds. You want to organize the training day to ensure you get the most out of it. Special Exercise A: Choose 1 movement geared at building a primary mover from #1 (i.e., triceps, upper back, or shoulder). Westside Barbell is the strongest gym in the world. However, in spite of the vast differences between individuals I do have some standard guidelines to follow: The 6 Most Blatantly MisunderstoodComponentsof The Westside Barbell Conjugate Method, Click HEREto DownloadYour FREE Copy Right Now<. Old school Westside training videos including Vogelpohl XXX. Perform specific accessory movements for a maximum of 3 weeks and then switch to a different move. I would adjust things for a 2 or 4 day a week program and make other adjustments based on the wrestler's goals. Football strength and conditioning essentials. Note: During the BFCM sales period all sales are final.Thus, no returns will accepted. Personally, the aerobic piece was always the missing element for me, as its easy to skip this work. Jump Variation: Perform a different variation every other week (i.e.. Special Exercise A: Pick an area of weakness in the lower body and perform 100 total reps. Special Exercise B: Pick an area of weakness different than #3 and perform 100 total reps. Zawieja, Martin. The trainee must choose any type of Bench Press variation and perform roughly 9 sets of 3 repetitions at 50% 1RM. 12 Week Training Program For Wrestlers- click here to open. 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. I lifted along with four future world champions: Milt McKinney, George Crawford, who gave me countless tips on squatting, Larry Pacifico, and Vince Anello, who was the deadlifting machine. I'm 53, need more recovery time. The lifting sessions wont be outside what you could find anywhere on the Internet in a typical conjugate split, but the conditioning may be a little different thanwhat youve used before. With the Tactical programming, you can expect four days of training: max effort lower day, max effort upper day, dynamic lower and dynamic upper. For the best experience on our site, be sure to turn on Javascript in your browser. Accommodating resistance 1 . Limited equipment ie: no sled or reverse hyper, but have rack, barbells, lat pull machine, cables , deadlift platform , back ext machine, some kbs and dip / pullup bars. Sign up for our newsletter and get new articles sent straight to your inbox weekly. No rest between sets. Mon Aug 08, 2022. MMA Conjugate Method Program Category Training templates $ 20.00 $ 10.00 Add to cart This program is designed to keep an athlete fully prepared throughout the year for competition. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. The programming within this course will focus on specific issues such as building the bottom of your bench. These sessions will last between 30 to 40 minutes. It was not created for optimal fat loss or to improve general health. The system was the conjugate sequence system, although it was not named yet. Within this course you will gain access to programming for 4 days a week. 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. These workouts aim to use the Westside system to help increase all of the olympic lifts. 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. His first sport of choice was Olympic Lifting. We are not EliteFitness.com. All Rights Reserved. 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. Id note the use of a Good Morning variation is also acceptable but almost exclusively in the form of a 3RM. Find movements you suck at and do them until youre proficient. 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. Now that we understand the role our conditioning session will play in our training plan, lets talk about putting all of the pieces together. Wrestlers particularly need to focus on strength endurance, power endurance and muscular endurance - these 2 special strengths are of crucial importance to the wrestler. His reply, everything helps my deadlift. It sounded vague, but Vince was using the conjugate system, although it was unnamed. The Repeated Effort Method. But when you do start making this work a priority, other great things in your lifting sessions start to happen. 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. Conjugate isn't' a method or a program, it's a training philosophy. Maybe they think the push button starters on some new cars are also new, but all cars had a starter button in the 1940s. 3)Variations: The variation guidelines are more or less exactly the same for Dynamic Effort as they are for Maximal Effort. It's your discipline and dedication." Here are some accessory exercises you can do for a maximum of 3 weeks. If you experience any severe or long-lasting pain after doing the conjugate method, reach out to your doctor. The Westside-Barbell Conjugate Method: A Users GuideWhat Is Westside-Barbell? If all of this sounds like you, read on. A severe workout can be done every 72 hours, and the second day is devoted to the development of special strengths. As such, set and repetition schemes are highly variable and entirely dependent on the situation. Accessory exercises should be selected based on weaknesses or strengths that an athlete must develop to continue progressing in the gym and sport. If no competition is near, you could go into another hypertrophy block. Periodization of Training for a Methodical Development ofPerformance in Olympic Lifting-Bundesleague. Conjugate strength training for athletic performance. Master the Deadlift FREE! Variations can be slight and should closely resemble the move you are attempting to replicate. If you continue to use this site we will assume that you are happy with it. ), nor will I give my opinion on any of these periodization models as an effective or ineffective means 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. A large part of the Louies training information has come from olympic lifting. Westsides system is to max out on this day according to your level of preparedness. The only true problem I had was the loading. The methods you will be using are the max effort method, the dynamic effort method, and the repetition effort method. Its sometimes referred to as the Westside-Barbell Conjugate Method or Westsides Conjugate Method. The training you input will decide your output on the field or platform. The volume will be different each week due to the difference between bar maxes. This means that a Westside max effort is the most one is capable of that day. 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). 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. Where did they get this information? Dynamic effort method. This is known as the Main Move and must be the first exercise of the day. Zatsiorsky, V. M., & Kraemer, W. J. This is the conjugate system, a system of unidirectional loading that was designed to enable him to squat more. Strength training translates universally in push/pull style contact sports. 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). To quote Louie directly, Do it until it hurts too much., 1) Frequency: 1 session per week for Squat/Deadlift and Bench Press respectively. Having your training days appropriately scheduled and your exercises properly organized and selected will quickly have you on the path to strength training success. Begin with a bench press, squat, or deadlift variation as your main lift. Strength training is an important part of an exercise routine. No two people will have the exact same accessory work as each and every person requires specific and individualized programming to improve her/his specific limitations. (2006). Finally, with unlimited access, you gain the ability to have your questions answered by the Conjugate Club staff as well as Louie Simmons himself. 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. What I took from the Soviets was the sequence of wave loading. All rights reserved. Yessis, M.; Taubo, R.Secrets of Soviet Sports Fitness and Training. num1.conjugate () . Simmons, L. (2007). The training I was doing at the time was influenced by everyone mentioned above. Battling Accommodation through Accommodating Resistance Aside from building strength, it also aims to enhance muscular endurance and improve your weaker areas. 1)Frequency: 1 session per week for the Squat/Deadlift and Bench Press respectively. PLEASE tell me how to lose weight without counting calories! I hear this question all the time and yes, You want to know how to stop binge eating? Work up to a 3RM, 1) Conventional Stance Parallel Box Squat vs. Bands: 12 x 2 @ 75% 1RM, 1) Sumo Deficit Pull from a 2 Mat. I thought there had to be a better way. To say that Louie is a freak of nature would be an understatement. Never Minimal. "For intensifying muscular system work in specific regime, the Conjugate Method is used; it foresees specific exercises with additional external resistance. Every year it refines and updates and we try to put out as much free content as possible. 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No competition is near, you could go into another hypertrophy block training information has from...