Strength Training Articles

Strength Training Articles

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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
Basic Conjugate Training Advice IX

Basic Conjugate Training Advice IX

The Basic Conjugate Training Advice series of articles aims to provide insight into our mindset when programming and executing training at Westside Barbell. Ideally, these pieces of advice will bridge knowledge gaps and help individuals succeed with their Conjugate-based training plan. 

Fri Oct 04, 2024
Starting Conjugate: Dynamic Effort Upper Walkthrough

Starting Conjugate: Dynamic Effort Upper Walkthrough

Dynamic effort training is essential to our upper body training at Westside Barbell. It allows us to improve upper body explosive strength, leading to greater levels of pressing power. While this training has proven incredibly effective for strength athletes, it is also valuable for conventional sports athletes. 

Fri Sep 27, 2024
U.S. Military Fitness Requirements

U.S. Military Fitness Requirements

In order to complete the entry-level and then semi-annual physical requirements, you must stay strong. No one ever completed a task and wished they were weaker. Once you have chosen which branch or fitness test you will attempt, you must first do a self assessment to identify strengths and weaknesses. Mission accomplishment is what drives you as you do not want to fail. If you do, get up, dust yourself off, and keep trying.

Mon Sep 23, 2024
Starting Conjugate: Dynamic Effort Lower Walkthrough

Starting Conjugate: Dynamic Effort Lower Walkthrough

The dynamic effort method can be confusing to the beginner. However, once you begin to understand why we do what we do, it becomes rather simple. The big idea is to move submaximal weights as fast as possible, with the training weights decided by percentages taken from current PR lifts. 

Fri Sep 20, 2024
How to Prepare for Navy SEAL Training: Achieve Elite Fitness

How to Prepare for Navy SEAL Training: Achieve Elite Fitness

When learning to understand how to prepare for Navy SEAL Training, you have to realize it is not just BUD/S. There is a long road just to get there. I will preface this article by echoing Louie Simmons’ quote on strength training that the information given is “A way and not necessarily THE way.” If you follow my advice to a tee, I cannot guarantee you will make it through training. However, you will be much better prepared.

Thu Sep 19, 2024
Basic Conjugate Training Advice VIII

Basic Conjugate Training Advice VIII

Every year, some aspect of training is considered "new" by the strength and conditioning world at large. However, if you know Lou and Westside, you likely have heard of these "new" approaches to training ten or twenty years before you saw it on social media. Whether content creators know it or not, the ground they believe they just discovered has Lou's tracks all over it. 

Fri Sep 13, 2024
Accessory Exercise Training Strategies

Accessory Exercise Training Strategies

In the world of Conjugate, accessory exercises play a critical role. At Westside, we use accessory exercises to build strength, target specific weaknesses, increase work capacity, and improve overall physical composition. These exercises make up the bulk of our daily and weekly training volume. 

Thu Sep 05, 2024
Base Building: Introducing Specialty Barbells

Base Building: Introducing Specialty Barbells

Many believe that the phenomenon of "beginner gains" only happens for a short time, then an athlete should be satisfied with 5-10 lb PRs on their lifts each year. At Westside, we understand that while we may not be able to constantly improve at the same rate as a beginner, we can still use exercise variation and different training tools to maintain a rate of improvement that far surpasses 5-10 lb PRs once per year. 

Fri Aug 30, 2024