Strength Training Articles

Conjugate Method Articles

Articles Tagged with Conjugate Method
Protocols

Protocols

The Reverse Hyper is a staple at Westside and a must have for any serious...

Thu Mar 21, 2019
Big Back

Big Back

Auxiliary Back Work Session:Sled Pull x1/4 mile-holding 40lb med ball high on clavicle and chinPlate...

Wed Mar 20, 2019
Sprints

Sprints

"Heavy weights are a marathon, not a sprint."-Louie SimmonsThere will be another training session. Train...

Wed Mar 20, 2019
Glutes

Glutes

Posterior Chain Strength and Prehab1️⃣Sled Pull x10 Trips-1 trip = 60m down AND 60m back...

Tue Mar 19, 2019
Rome

Rome

"Without a plan, we plan to fail."-Louie SimmonsSet short, medium, and long term goals.Rome was...

Mon Mar 18, 2019
Extension Volume

Extension Volume

Remember:80% of total volume of each training session comes from special exercises (non-barbell) in order...

Sun Mar 17, 2019
Warm Training

Warm Training

Dynamic LowerSled Pull x8 Trips-no rest-light weight baby1️⃣Dynamic Box Squat 12x2@50%1RM-bow bar-bands (~25% additional accommodating...

Sat Mar 16, 2019
Get a Grip

Get a Grip

We've received a good number of questions regarding grip.At Westside we believe in grip work...

Fri Mar 15, 2019
Deload

Deload

Max Effort Lower Deload Day1️⃣Safety Squat Bar Good Morning 1x3-sumo or conventional stance (whichever is...

Thu Mar 14, 2019
Time Crunch

Time Crunch

When training in back to back groups, an easy and frequently unused way to increase...

Wed Mar 13, 2019
Science

Science

“It’s f@&king science.”-Louie Simmons

Tue Mar 12, 2019
Off the Block

Off the Block

Max Effort Lower1️⃣Zercher Deadlift Off 4” Block 1RM-frog stance (between conventional and sumo)2️⃣Zercher Deadlift Off...

Sun Mar 10, 2019
Winning Shows

Winning Shows

Backs Win Shows.Lock the bar in on a bench.Keep the bar close on a pull.Lock...

Sat Mar 09, 2019
The Board

The Board

"There is no such thing as 'Board Press Nationals'."-Louie SimmonsFor all you geared lifters out...

Mon Mar 04, 2019
Involved

Involved

Be involved with your athlete's training.In the Westside Conjugate System, the coach's eye is everything.This...

Sun Mar 03, 2019
Bow to the Box

Bow to the Box

Max Effort Lower1️⃣Bow Bar Box Squat 1RM-3 chains (each side)-parallel box-keep elbows down-lats tight2️⃣ATP Hatfield...

Sun Mar 03, 2019
Strongman

Strongman

Max Effort Lower1️⃣Axle Bar Deadlift 1RM-Sumo or Conventional (whichever is weaker)2️⃣ATP Good Morning 3x3-wearing back...

Thu Feb 28, 2019
The Athletic Ethic- Context

The Athletic Ethic- Context

We all struggle to keep our mind in the right place. We are surrounded  by...

Thu Feb 28, 2019
Glass Angles

Glass Angles

We’ve recently received questions regarding what can be done besides traditional bench moves (floor press,...

Wed Feb 27, 2019
No Complaining

No Complaining

You don’t need a motivational “you can do it” from us... but for those of...

Tue Feb 26, 2019