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Programming and Organization of Training
Programming and Organization of Training
$21.50
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Conjugate Football Strength and Conditioning For High School Athletes
Conjugate Football Strength and Conditioning For High School Athletes
$20
$9.50
WSBB 8 Week Workouts - Overhead Press and Upper Body
WSBB 8 Week Workouts - Overhead Press and Upper Body
$4.99
Westside Downloadable Seminars-Accommodating Resistance (Part 2 Practical)
Westside Downloadable Seminars-Accommodating Resistance (Part 2 Practical)
$20
WSBB 8 Week Workouts - Lower Body Strength Endurance
WSBB 8 Week Workouts - Lower Body Strength Endurance
$4.99
WSBB 8 Week Workouts - Squats and Sleds
WSBB 8 Week Workouts - Squats and Sleds
$4.99
WSBB Vinyl Sticker - Red Conjugate Club Circle
WSBB Vinyl Sticker - Red Conjugate Club Circle
$2.50
Special Strengths Training DVD Download
Special Strengths Training DVD Download
$15
Westside Downloadable Seminars- Dynamic Effort Method™
Westside Downloadable Seminars- Dynamic Effort Method™
$20
Westside Barbell Beginner’s Guide to Squat, Deadlift, and Bench
Westside Barbell Beginner’s Guide to Squat, Deadlift, and Bench
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Personal Training and Athletic Coaching Certificate
Personal Training and Athletic Coaching Certificate
$250
Westside Downloadable Seminars- Football Strength and Conditioning Essentials
Westside Downloadable Seminars- Football Strength and Conditioning Essentials
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WSBB 8 Week Workouts - Bands and the Conjugate System
WSBB 8 Week Workouts - Bands and the Conjugate System
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Westside Downloadable Seminars- Conjugate Method™
Westside Downloadable Seminars- Conjugate Method™
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Conjugate Method Certificate Course
Conjugate Method Certificate Course
$1,000
WSBB eBooks - Bench Press Manual
WSBB eBooks - Bench Press Manual
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WSBB Books - Transfer of Training Vol.1
WSBB Books - Transfer of Training Vol.1
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Managing the Training of Weightlifters, N.P. Laputin
Managing the Training of Weightlifters, N.P. Laputin
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Westside Barbell - The Book Of Methods
Westside Barbell - The Book Of Methods
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WSBB Books Children & Sports Training by Jozef Drabik
WSBB Books Children & Sports Training by Jozef Drabik
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The Conjugate Method: Introduction to Bench Press Training (E‑Book)
The Conjugate Method: Introduction to Bench Press Training (E‑Book)
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$9.99
Private Powerlifting Coaching — 90 Minutes | Westside Barbell
Private Powerlifting Coaching — 90 Minutes | Westside Barbell
$150
Special Strength Training Manual for Coaches
Special Strength Training Manual for Coaches
$65
Online Strength Training Consultation
Online Strength Training Consultation
$150
Train the Conjugate Method: Private Session at Westside Barbell
Train the Conjugate Method: Private Session at Westside Barbell
$150
Specialty Bar Training Session | Private Session at Westside Barbell
Specialty Bar Training Session | Private Session at Westside Barbell
$150
Coaches 2‑Day Conjugate Method Workshop
Coaches 2‑Day Conjugate Method Workshop
$2,000
WSBB Books - The Olympian Manual for Strength & Size
WSBB Books - The Olympian Manual for Strength & Size
$60
Earthquake Bar
Earthquake Bar
$305
WSBB Books - Transfer of Training in Sports Volume II
WSBB Books - Transfer of Training in Sports Volume II
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Online Jiu Jitsu Strength Training Consultation
Online Jiu Jitsu Strength Training Consultation
$150
WSBB eBooks - Special Strength Development For All Sports
WSBB eBooks - Special Strength Development For All Sports
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Basic Jump Programming

Basic Jump Programming

Becoming explosive makes you dangerous, no matter the sport. If you are on the football field, an explosive player will hit you so hard that your teeth will be loose. On the baseball field, an explosive player will hit the ball further and throw the ball with greater velocity. Even a golfer can benefit, with increased power adding distance to their game

Thu Sep 15, 2022
Starting Conjugate: Advanced Accessory Exercise Programming

Starting Conjugate: Advanced Accessory Exercise Programming

Accessory work offers the opportunity to increase strength and work capacity while also helping to improve overall physical composition. Currently, you see a trend among powerlifting coaches preaching the importance of hypertrophy-focused accessory work, similar to what might be considered bodybuilding. Westside has been doing this for over 40 years. 

Mon Jun 30, 2025
Base Building: Accessory Exercise Programming

Base Building: Accessory Exercise Programming

By using basic accessory exercises, athletes can acclimate to the technical demands of each exercise, allowing them to raise the accessory training intensity a bit each week. Doing so will provide optimal stimulus in the same manner an experienced athlete would with increased levels of exercise variation.

Thu Apr 04, 2024
Starting Conjugate: Basic Accessory Exercise Programming

Starting Conjugate: Basic Accessory Exercise Programming

While exercise selection certainly plays a role in accessory exercise training success, the most critical aspect of this training is how the sets and reps are programmed. Appropriate set and rep programming selections will dictate the training adaptations that occur and, when selected correctly, can lead to significant increases in training efficiency. 

Mon Mar 17, 2025
Programming and Organization of Training

Programming and Organization of Training

When training for a meet, there must be organization of systems of training. This is...

Tue Feb 09, 2010
Programming and Organization of Training

Programming and Organization of Training

When training for a meet, there must be organization of systems of training. This is...

Fri Oct 14, 2016
Programming and Organization of Training

Programming and Organization of Training

When training for a meet, there must be organization of systems of training. This is...

Tue Feb 09, 2010
Conjugate for Athletes: Programming Optimization

Conjugate for Athletes: Programming Optimization

Athletic Training Efficiency, Optimization, and the Conjugate Method.

Fri Jan 21, 2022
Starting Conjugate: The Basics of Accessory Exercise Programming

Starting Conjugate: The Basics of Accessory Exercise Programming

By selecting the correct accessory exercises, you can increase the rate at which you make gains in strength and improvements in technique. However, the correct selection of your accessory exercises is only half the battle; you must also train these exercises at the proper intensity levels.

Wed Aug 10, 2022
Starting Conjugate: Dynamic Effort Deadlift Programming

Starting Conjugate: Dynamic Effort Deadlift Programming

When most think of dynamic effort training, they think of two exercises; the squat and the bench press. However, we also utilize the dynamic effort method to increase our ability to generate power in the deadlift, focusing on improving our force production and bar speed the same as we would with the squat or bench press.

Fri Jun 24, 2022
Box Squats for Raw Powerlifters - Execution and Programming

Box Squats for Raw Powerlifters - Execution and Programming

After implementing box squats into your training for a few months, you can expect to be stronger, faster, and more explosive. The box squat offers a safer way to squat heavy weights for max effort while also holding the lifter to competition standard depth. When used for dynamic effort workouts, lifters improve their rate of force development, resulting in improved bar speeds and sports performance.

Fri Mar 11, 2022
Powerlifting Program

Powerlifting Program

As a powerlifter, it is crucial to use a powerlifting-based training plan. If you are new to powerlifting, you will likely discover many different approaches to strength training. Fortunately, all of these approaches essentially follow one of two operating systems: linear or conjugate-based training. 

Wed Apr 09, 2025
How to Organize and Program a Training Day

How to Organize and Program a Training Day

At Westside, we understand that energy levels must be appropriately managed for a training day to be effective. This means that we select and organize exercises in a way that ensures the athlete performing the movements will have adequate energy to execute each exercise properly without missing any sets or reps. 

Thu Jan 30, 2025
Programs for the Olympic Lifter

Programs for the Olympic Lifter

Programs for the Olympic Lifter Tags: Olympic, Conjugate, Speed Time to Read: 5 Min Westside...

Thu Jan 21, 2021
WSBB Blog: Beginning a Conjugate Program in 2021

WSBB Blog: Beginning a Conjugate Program in 2021

Tags: Conjugate, Beginners, Westside Time To Read: 5min With the New Year upon us, many...

Tue Jan 12, 2021
Jason Coker Squat Program

Jason Coker Squat Program

Everyone knows that Jason Coker is one of the greatest bench pressers of all time....

Mon Aug 28, 2017
Westside Barbell's Elite Athlete Program: Join the Crew

Westside Barbell's Elite Athlete Program: Join the Crew

Empowering professional athletes to reach their peak performance. Are you an athlete wanting to get...

Thu Feb 22, 2024
WSBB Blog: How to Program Max Effort Lower

WSBB Blog: How to Program Max Effort Lower

When designing a Conjugate Method program, you must know how to properly organize each training...

Mon Nov 08, 2021
Starting Conjugate: Simplified Meet Peak Program

Starting Conjugate: Simplified Meet Peak Program

The simplified meet peak approach begins when an athlete is four weeks out from a powerlifting meet. This is when exercise selection, volume regulation, intensity regulation, and energy management become vital. If you can successfully account for each of these aspects of peaking for competition, you’re good. If not, you can expect to underperform on competition day.

Sun Feb 19, 2023
WSBB Blog: How to Program Max Effort Upper

WSBB Blog: How to Program Max Effort Upper

No matter what sport you participate in, having a strong upper body is essential for...

Thu Nov 04, 2021
Understanding The Standard Template

Understanding The Standard Template

The program you select is the roadmap that leads you to your training goals. Think of it like this: if you are about to embark on a 1,000-mile trip, would you want the directions that may get you there at some point, or do you want the most efficient route to your destination?

Mon Aug 08, 2022
5 Powerlifting Exercises for Beginners

5 Powerlifting Exercises for Beginners

At Westside, we are no strangers to exercise variation. Our training plans are constantly changing to ensure our athletes get the most out of their time in the gym without risk of accommodation. With athletes having only so much time to train, we cannot afford to get lazy with our programming and reduce the rate of improvement. 

Fri May 09, 2025
WSBB Blog: In Season Conjugate Training for Football

WSBB Blog: In Season Conjugate Training for Football

Tags: GPP, Grip, Deadlift Weight training has been considered a vital part of a football...

Fri Sep 10, 2021
WSBB Blog: Why the Westside Method?

WSBB Blog: Why the Westside Method?

Tags: Why, Knowledge, Programming By: Westside Barbell Educational Team The Westside Barbell training method is...

Thu Oct 08, 2020
Accessory Training: Shoulder Exercises

Accessory Training: Shoulder Exercises

Building strong and healthy shoulders is a critical aspect of training. If you are an athlete, improving the strength, work capacity, and durability of the shoulders will improve sports performance and lengthen careers. Not only will this benefit the athlete in the short term, but the long-term quality of life will be enhanced as athletes age and experience fewer instances of shoulder pain or discomfort. 

Thu Jun 20, 2024
Building Accessory Exercise Rotations

Building Accessory Exercise Rotations

The Conjugate Method is highly effective for a few reasons; an athlete can train multiple strengths simultaneously while also providing enough accessory exercise volume to increase overall fitness and muscle mass. This is what makes the Conjugate Method the most effective method in terms of efficiency and specificity; athletes can alter the main and accessory exercises to change the training effect to meet a specific sporting need.

Mon Apr 25, 2022
The Westside Barbell Speed Bench Training Guide

The Westside Barbell Speed Bench Training Guide

A proper speed bench workout comes down to execution and programming. Execution is most important, considering the intent at which each rep is performed is what separates dynamic effort training from repeated effort training. Additionally, athletes must develop proper form to ensure injury does not occur when training at higher velocities. 

Tue Feb 25, 2025
WSBB Blog: Correcting Sub-Optimal Form

WSBB Blog: Correcting Sub-Optimal Form

Sub-Optimal Form: is it a Strength or Mobility Problem?

Tue Jan 18, 2022
Starting Conjugate: Main Exercise Selection for Beginners

Starting Conjugate: Main Exercise Selection for Beginners

Effective strength training relies heavily on a few key factors; the proper regulation of intensity, volume, and frequency, optimal exercise selection, and correct exercise execution. Failure to control any of these aspects of training will reduce the effectiveness of the training and can potentially cause injury. In this article, I will focus on selecting exercises for a beginner new to the Conjugate Method.

Tue Dec 13, 2022
WSBB Blog: The Way I

WSBB Blog: The Way I

New to the Conjugate Method and having trouble understanding why we choose to do things The Way we do?

 

Tue Dec 21, 2021
Strength Training for Football

Strength Training for Football

At Westside, we have trained and consulted with many different football coaches and players over the years. Using the Conjugate Method, we have assisted athletes in becoming stronger, more explosive football players who can perform at a high-level week after week. 

Thu Aug 01, 2024
Basic Conjugate Training Advice I

Basic Conjugate Training Advice I

Starting a Conjugate Method-based program for the first time can be challenging. There is a lot to learn and understand for a coach or athlete to build a beneficial and effective Conjugate training program. This is why we encourage those new to our methods to take things slow and keep the programming simple as you begin Conjugate-style training. 

Tue Jan 31, 2023
Strength Training for Wrestling

Strength Training for Wrestling

Every wrestler knows how to shoot a takedown; the raw power and speed with which the takedown is executed decides its effectiveness. In a sport where brute strength and conditioning play a significant role, it only makes sense that wrestlers can benefit significantly from an adequate strength and conditioning program.

Mon Aug 05, 2024
WSBB Blog: Understanding Exercise Selection, Volume, and Intensity for Beginners

WSBB Blog: Understanding Exercise Selection, Volume, and Intensity for Beginners

A beginner's guide to understanding the role played by exercise selection, intensity, and volume in the building of effective Conjugate Method training.

Mon Dec 06, 2021
Powerlifting Exercises: Essential Movements to Improve Strength

Powerlifting Exercises: Essential Movements to Improve Strength

Unlike other approaches to powerlifting, we do not exclude exercises due to a lack of specificity. We understand that the greatest level of training specificity is when the exercise selection and programming directly match the athlete's current needs. There is much more to specificity than the use of competition-relevant equipment. 

Thu Feb 20, 2025
WSBB Blog: Max Effort Lower Main Exercise Selection for Beginners

WSBB Blog: Max Effort Lower Main Exercise Selection for Beginners

Max Effort Lower: selecting the right exercises for beginners.

Mon Feb 14, 2022
WSBB Blog: Setting Yourself Up For Success

WSBB Blog: Setting Yourself Up For Success

Base building for Conjugate beginners

Mon Jan 31, 2022
Max Effort Deadlift: Proper Exercise Selection and Organization for Consistent Gains

Max Effort Deadlift: Proper Exercise Selection and Organization for Consistent Gains

No matter the athlete, there is no one-size-fits-all approach to strength training. As a coach, it is vital to have the ability to manipulate the exercise selection and programming to allow an athlete to make consistent gains in strength and power without worrying about gains becoming slow or stagnant.

Mon Jun 27, 2022
Lacrosse Strength and Conditioning

Lacrosse Strength and Conditioning

At Westside, we have helped many athletes improve their sports performance. The idea behind our training is simple: focus on enhancing all relevant special strengths in the gym while maintaining a predictable recovery schedule that allows athletes to have the energy to improve sports skills at practice.

We build the special strengths that help better execute sports skills, and team practice helps refine skill execution and enhance sports competency. 

Mon Aug 12, 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
Primary Accessory Exercises

Primary Accessory Exercises

When you discover a weakness or an issue with a lift, it should be taken as a threat to your success. When under threat, do you address the threat or flee? You most certainly address the danger with every option you have at your disposal. Strength training is no different. 

Wed Jun 29, 2022
Starting Conjugate: Repeated Effort Bench Press

Starting Conjugate: Repeated Effort Bench Press

The repeated effort method is the method most responsible for ensuring an athlete maintains an optimal level of training volume every week. Unlike the maximal and dynamic effort methods, which are trained on specific days, the repeated effort method is utilized every training day. Why? Because it allows us a way of keeping our volume at the right level and focusing on the development of weak muscle groups. 

Tue Jan 10, 2023
What Do Shoulder Shrugs Work?

What Do Shoulder Shrugs Work?

When combined with other back exercises, such as barbell rows and cable pulldowns, shoulder shrug variations will help ensure the back is properly trained. This attention to detail will lead to direct improvements in the competition lifts when training the mid and upper back. Whether squatting, benching, or deadlifting, the mid and upper back play a crucial role in completing the lift. 

Wed Mar 19, 2025
The Good Morning Exercise

The Good Morning Exercise

The good morning is a tremendous benefit to any athlete needing posterior chain strength and trunk stability. Not only can this exercise help reduce back injuries, but good mornings can also help reduce the chance of knee injuries. This is all due to how the good morning exercise rapidly builds the trunk, back, hips, glutes, and hamstrings. 

Tue May 16, 2023
WSBB Blog: Conjugate Football 2.0

WSBB Blog: Conjugate Football 2.0

Tags: Neck, Abs, Back The training of football players requires programming that addresses the diverse...

Fri Oct 01, 2021
Conjugate for Grappling: Max Effort Lower

Conjugate for Grappling: Max Effort Lower

If an athlete needs to address their absolute strength, speed, endurance, or durability, a Conjugate program can be designed to improve sports performance.

There is a need for high levels of all of the attributes mentioned above in grappling-based sports. Over the past three years, I have had the opportunity to write programming for one of the premier Brazilian Jiu-Jitsu competitors in the world today, Dante Leon. Dante is a Brazilian Jiu-Jitsu black belt and has used Conjugate-based strength training to take his abilities to the next level.

Mon Mar 21, 2022
Conjugate Method: Tracking Progress

Conjugate Method: Tracking Progress

The ability to consistently track progress and collect relevant training data is two aspects of the Conjugate Method that are most beneficial to the coach or athlete. Each week, we can obtain a real-time estimate of an athlete's absolute strength, explosive power, work capacity, and conditioning level. 

Mon Jul 14, 2025
WSBB Blog: Bench Press Shirt for Beginners

WSBB Blog: Bench Press Shirt for Beginners

Tags: Bench, Tips, Program Time to Read: 3min The equipped bench press is one of,...

Tue Apr 13, 2021
The Basic Template Breakdown

The Basic Template Breakdown

The Westside Barbell basic training template represents the base level of Conjugate Method training. While there may be many ways to design a Conjugate training plan, the basic template is the starting point where all individuals should begin when learning our training methods. By gaining a solid understanding of the basic template and its associated programming strategies, coaches and athletes will become capable of writing proper Conjugate Method programming. 

Tue Mar 12, 2024
Starting Conjugate: Initial Max Effort Exercise Selection

Starting Conjugate: Initial Max Effort Exercise Selection

Remember, a proper Conjugate Method program is a program that adheres to the scientific principles of strength training. Not a program that exclusively features exercises that look like a Ninja Warrior obstacle. 

Fri Jul 15, 2022
WSBB Blog: Reverse Hypers

WSBB Blog: Reverse Hypers

Whether you’re a powerlifter or an athlete, spine health is one of the most important...

Thu Sep 23, 2021