Strength Training Articles

Strength Training Articles

Latest Posts
Athletic Excellence: Embracing Daily Hard Work

Athletic Excellence: Embracing Daily Hard Work

Trust the Process, Not the Result In sports, success is more than just winning trophies....

Tue Feb 20, 2024
Base Building: Utilizing Repeated Effort

Base Building: Utilizing Repeated Effort

When working with individuals new to barbell training, it is most important to improve absolute strength while using repeated effort training to build a foundation of training volume and enhancing movement skills. Combining max and repeated effort training can improve absolute strength, intra and intermuscular coordination, bone and tissue density, work capacity, and physical composition. 

Tue Feb 20, 2024
Exercise Selection: Off-Season vs. Competition

Exercise Selection: Off-Season vs. Competition

Exercise selection is one of the most misunderstood aspects of Conjugate Method programming. Many wrongfully believe we choose random variations using random bars while attaching as many bands and chains as possible. This belief is always the sign of someone who has no clue about the Westside Barbell training style or philosophy. 

Wed Feb 14, 2024
Powerlifting Preparation: Off-Season vs. Competition

Powerlifting Preparation: Off-Season vs. Competition

When training powerlifters, we utilize off-season and competition training cycles. These training cycles have many similarities but will differ to some extent. For example, off-season training will use various exercises to address as many identified weaknesses as possible. However, a competition-focused training cycle will become more specific, with many main exercises being competition-relevant. 

Thu Feb 08, 2024
Starting Conjugate: Fatigue Management

Starting Conjugate: Fatigue Management

The level of success an athlete achieves with their strength training program is dictated by a few key things: exercise selection, intensity regulation, volume regulation, training frequency, and fatigue management. Fortunately, a well-written training plan should be able to dial in the first four aspects of training. Still, it can be difficult to predict how fatigued an athlete will become when progressing through a training program. 

Fri Feb 02, 2024
Introducing Plyometrics

Introducing Plyometrics

At Westside, we understand the importance of plyometric training when focusing on athletic development. By combining high-force exercises such as squats with high-velocity exercises such as jumps and sprints, the athletes we work with rapidly improve their power output, athleticism, and durability. However, it is essential to properly prepare athletes for the demands of intermediate and advanced-level plyometric exercises.

Sun Jan 28, 2024
Intent and Execution

Intent and Execution

Similar to conventional sports, where a lack of mental and physical discipline leads to failure, barbell training requires an athlete to maintain the ability to remain mentally focused and physically disciplined whenever training occurs. Given the demands the Conjugate Method places on an athlete, athletes must approach all training days with the right intent and technical execution. 

Sun Jan 21, 2024
Raw Bench Press Training: Chest and Shoulders

Raw Bench Press Training: Chest and Shoulders

The raw bench press can be demanding lift in both strength and technique. Having all associated muscle groups adequately trained ensures the athlete can complete the lift successfully and has the durability necessary to withstand the demands of both training and competition. 

Mon Jan 15, 2024
Base Building: Utilizing Max Effort

Base Building: Utilizing Max Effort

Max effort training delivers results that other approaches to training cannot match. The primary benefit of max effort training is absolute strength development, which improves 1rm capabilities. Additionally, athletes will experience improvements in intra and intermuscular coordination and increased bone and soft tissue density. An athlete will become stronger, and movement control and overall durability will improve.  

Tue Jan 09, 2024
Forging the Future: Westside Barbell 2024

Forging the Future: Westside Barbell 2024

As we transition to a new chapter, our commitment to cultivating elite athleticism, community engagement,...

Sat Jan 06, 2024
Training Advice for a Stronger 2024

Training Advice for a Stronger 2024

The new year and another 52 weeks of training are upon us. As an athlete, each year of training is important. Athletes only have so many years to train and compete in their sport, so each training year must be as productive as possible. Ideally, each training year should result in an elevated level of performance both in the gym and on the playing field. 

Tue Jan 02, 2024
Base Building: Training Methods for Beginners

Base Building: Training Methods for Beginners

The Conjugate Method is the premier strength training method for all athletes, regardless of experience level. While many believe the Conjugate Method to be reserved for intermediate or advanced-level athletes, the truth is our training methods work as well for beginners as they do for intermediate and advanced athletes. 

Tue Dec 26, 2023
Basic Conjugate Training Advice IV

Basic Conjugate Training Advice IV

If there is one key aspect of the Conjugate Method that makes it superior to all other training methods, it is efficiency. Athletes only have so much time away from practice or competition, so any time spent training must be spent as efficiently as possible. Using the Conjugate Method, we can easily tailor training to ensure the training is specific to each athlete. 

Mon Dec 18, 2023
Four Weeks to a Squat PR: Week 4

Four Weeks to a Squat PR: Week 4

A coach's training methods must account for the dynamic nature of sports practice, sports competitions, and daily life. As a coach, if you want your athletes to be as successful as possible, you must be able to design a training plan that meets the athletes where they are currently, not where some pre-written plan expects them to be.  

Thu Dec 14, 2023
How to Get Stronger: A Guide to Building Raw Strength

How to Get Stronger: A Guide to Building Raw Strength

Improving physical strength and body composition is a surefire way to become a better athlete. Aside from the sports performance-enhancing effects, strength training also provides stimulus to enhance the short- and long-term quality of life. A properly trained athlete will have increased strength and speed, enhanced bone and tissue density, improved mobility, and the ability to endure and recover from intense training and competition. 

Fri Dec 08, 2023
Four Weeks to a Squat PR: Week 3

Four Weeks to a Squat PR: Week 3

At Westside, we have learned over the years how to make simple adjustments to training that significantly impact training outcomes. Whether we need to adjust training volume, intensity, frequency, or exercise selection, the Conjugate Method provides the platform to allow a coach or athlete the ability to put together a day-to-day and weekly training plan that best fits the athlete based on the current life and training circumstances. 

Sun Dec 03, 2023
Four Weeks to a Squat PR: Week 2

Four Weeks to a Squat PR: Week 2

It is now the second week of our four-week squat PR plan. Last week, we performed a 2" mat deadlift, working up to a top-set single. We selected this exercise for two reasons. First, we typically want to perform a deadlift variation once every four weeks. However, with a max effort squat attempt scheduled, we want to ensure we arrive at that day with as little accrued fatigue as possible. 

Mon Nov 27, 2023
Improving Hip Strength with the Belt Squat

Improving Hip Strength with the Belt Squat

The belt squat is the Swiss Army knife of lower body training machines. The belt squat can be used to improve practically all lower body muscle groups, all without placing compressive force onto the spine. For this reason alone, all athletes should try to train at a facility with a belt squat. Whether we are talking hip strength or hip health, the belt squat is a tool to help an athlete develop strong and healthy hips that are properly prepared for sport.

Tue Nov 21, 2023
Four Weeks to a Squat PR: Week 1

Four Weeks to a Squat PR: Week 1

Successful Conjugate Method training depends on proper recovery management. Our methods require athletes to perform exercises at specific levels of volume and intensity with specific training intent. Maintaining an optimal balance of training volume, intensity, and recovery time is crucial to ensure this is possible. 

Wed Nov 15, 2023
Starting Conjugate: Enhancing Work Capacity

Starting Conjugate: Enhancing Work Capacity

One crucial aspect of athleticism we focus on is the development of work capacity. Work capacity refers to the training volume and intensity an athlete can tolerate while maintaining a steady recovery schedule and making positive training adaptations. Ultimately, an athlete's work capacity plays a significant role in dictating the level of strength, speed, and fitness an athlete can achieve. 

Thu Nov 09, 2023