Strength Training Articles

Strength Training Articles

Latest Posts
Alternative Dynamic Effort Training Waves

Alternative Dynamic Effort Training Waves

The dynamic effort method is one of the three primary training methods featured within the...

Mon Jan 20, 2025
Driven by Westside: Anthony Schlegel

Driven by Westside: Anthony Schlegel

Introduction There’s an energy in Columbus that you can feel in the air—Ohio State is...

Sun Jan 19, 2025
Common Conjugate Mistakes

Common Conjugate Mistakes

High-level sports performance requires an athlete to possess multiple strengths and skills to be successful. Knowing this, it makes sense that the most optimal training method would simultaneously train multiple strengths and abilities. If we want to build an athlete's strengths and skills in the most efficient manner, the Conjugate Method is the logical choice. 

Thu Jan 09, 2025
Strength Training for Beginners: A Westside Barbell Guide

Strength Training for Beginners: A Westside Barbell Guide

Introduction to Strength Training What is Strength Training? When someone asks how to start strength...

Wed Jan 08, 2025
The WSBB Guide to Dynamic Effort Training

The WSBB Guide to Dynamic Effort Training

Executing dynamic effort training to standard will significantly benefit all athletes. They will become more explosive and see substantial improvements in their athletic performance. Don't be misled by an uninformed coach; dynamic effort training is essential for all athletes.

Mon Dec 30, 2024
Basic Conjugate Training Advice X

Basic Conjugate Training Advice X

Lou's work will continue to be adopted on a mass scale. This is because the Conjugate Method is at the peak of effectiveness when fully developing all aspects of athletic performance. From absolute strength to speed training, the Conjugate Method provides a platform for the enlightened strength coach to prepare any athlete for any sport to the highest degree. 

Thu Dec 26, 2024
Conjugate for Wrestling: Max Effort

Conjugate for Wrestling: Max Effort

The maximal effort method is a strength training method used to improve absolute strength. The...

Tue Dec 17, 2024
Starting Conjugate: Standard Powerlifting Competition Strategy

Starting Conjugate: Standard Powerlifting Competition Strategy

For some, this may be considered common sense. However, I wanted to write this article to provide beginner—and intermediate-level lifters with information that could lead to fewer missed attempts and improved totals. Who knows, it may even help some of you "experts" out there. 

Tue Dec 10, 2024
Conjugate for Strongman: Max Effort Upper Exercise Selection

Conjugate for Strongman: Max Effort Upper Exercise Selection

The Conjugate Method not only helps improve strength but also allows athletes to become proficient in a variety of overhead press variations. In a sport like Strongman, where you never know what demands might be placed upon you in the next competition, this style of training only makes sense. 

Fri Nov 29, 2024
Workout Walkthrough: Combined DE 11/15/24

Workout Walkthrough: Combined DE 11/15/24

Overall, a solid training day. It's good to be back to squatting and benching relatively pain-free. 

Thu Nov 21, 2024
Solving Fatigue-Related Issues

Solving Fatigue-Related Issues

Proper management of training fatigue may be the most important aspect of strength training. While many focus on exercise selection, sets, repetitions, and overall program design, none of that matters if training fatigue is not kept in check. Aside from genetics, training fatigue management ultimately decides your response to and success with strength training. 

Tue Nov 12, 2024
Workout Walkthrough: Max Effort Upper

Workout Walkthrough: Max Effort Upper

I am now back at Westside Barbell training full-time and wanted to use this opportunity to provide more insight into how we train at the gym. These articles will feature training videos as well as brief explanations and opinions. Ideally, lifters will use these articles to compare notes or double-check the technique and execution of various exercises. 

Wed Nov 06, 2024
Hanson & Leon’s Road to Strength and Success

Hanson & Leon’s Road to Strength and Success

Max Hanson claimed his first major IBJJF title at black belt, defeating reigning champion Carlos...

Mon Nov 04, 2024
Starting Conjugate: Thoughts on Max Effort

Starting Conjugate: Thoughts on Max Effort

Any time you hear a coach dismiss max effort training, know that they are admitting their training prowess. The coach who does not understand the implementation, regulation, or benefits of max effort training is missing a key part of performance training and is cutting their athletes short. 

Wed Oct 30, 2024
Neen Williams at Westside: Training, Skateboarding, and the Conjugate Method in Action

Neen Williams at Westside: Training, Skateboarding, and the Conjugate Method in Action

We recently had the pleasure of hosting Neen Williams at Westside Barbell, and let me...

Wed Oct 23, 2024
Westside Barbell Quadriceps Training

Westside Barbell Quadriceps Training

Be wary of anyone who tries to say the Conjugate Method needs to be improved or is lacking something. I have trained and followed the Conjugate Method for nearly 20 years and can confidently say that no other method compares when developing a total athlete. I can also assure you that we do not forget to train the quadriceps of the athletes we work with. 

Fri Oct 18, 2024
The Legacy of Westside Barbell: Why We Haven’t Stopped Since Louie’s Passing

The Legacy of Westside Barbell: Why We Haven’t Stopped Since Louie’s Passing

There’s been chatter over the last two years about whether Westside Barbell should have ceased to...

Mon Oct 14, 2024
Ally Kennedy: Setting the Gold Standard in Women's Lacrosse

Ally Kennedy: Setting the Gold Standard in Women's Lacrosse

Ally Kennedy has officially cemented her place at the top of the lacrosse world. She...

Mon Oct 14, 2024
Dante Leon at the UFC Fight Pass Invitational

Dante Leon at the UFC Fight Pass Invitational

I recently made the trip out to Las Vegas with one focus: supporting Dante Leon...

Mon Oct 14, 2024
Basic Exercise Variation Management

Basic Exercise Variation Management

Exercise variation is an important component of effective strength and conditioning training. Over the years, Westside Barbell has demonstrated the ability of targeted exercise variation to deliver specific training adaptations. Whether working with strength or conventional sports athletes, we can always find a variation to further develop any athlete's strength and conditioning. 

Fri Oct 11, 2024