Intensity, strain, "heavy" or challenging workouts are going to be different for athletes based on their experience and strength. The Repeated Effort Method The Conjugate Method is actually made up of 80% special exercises, meaning your work with the barbell will only make up 20% of your training volume. Disclaimer: Most of my articles are going to be real simple. Below you’ll find two different spreadsheets / templates for the program. 2) Wide Stance Safety Squat Bar Box Squat against bands: 5 x 5 @50% + 25% band tension, every 60s. The Conjugate Method successfully helps athletes develop their work capacity and improve their limiting factors and is useful for athletes of all abilities, not just powerlifters. – Build to a max in 8-10 sets Such as if you were using a linear periodization approach you would have a phase with the main goal being … Rest 30s between rounds This may come as a shock to many, but the logic is pretty simple: spend the bulk of your time working on improving your limitations, and your classic lifts will improve. By: Burley Hawk The Westside Method, also known as the Conjugate Method, is a program that is often times misunderstood in the raw powerlifting realm. Row 1k 1a) Banded Pull-apart: 3 x 30-50. Explosiveness 3. I told you it was going to be simple. The defining difference is what Simmons calls the “conjugate method,” meaning joined together in pairs. *All sets should be completed in the same timeframe, 80% effort. 10 Burpees My basic or shall I say my most notable approach is something I like to call Combat Block Periodization. 5 Minute Row For a more in-depth analysis of this method please refer to the works of Louie Simmons, Nate Harvey, and Jordan Syatt. In short, it’s possible to mix elements of strength and conditioning and CrossFit while still getting the best of both worlds. Regardless of what side of the fence you are on in terms of programming methodology, there are a few things that we need to be mindful of: With so many conflicting viewpoints on the internet, it’s easy to get lost or simply hop from one program to the next. The program's principles are borrowing from Soviet and Bulgarian weightlifting training techniques and ingeniously adapted to powerlifting. During the beginning of the off-season, there's absolutely no need to jump straight into heavy max effort type training. Nor is there a need to do any form of speed work such as plyos, dynamic box squats, throws, or anything of the sort. These athletic qualities include (but are not limited to): 1. No rest. Heavy Kettlebell Farmer Carry x 100 Meters ODD Object Carry An example Olympic weightlifting program for the conjugate method and Olympic weightlifting. Most write it off as only working for geared lifters, and instead turn to other types of programming that emphasize volume and simplicity in exercise selection. 2a) 1-Arm DB Rows: 4 x 10 ea. If you don't find the conjugate periodization program you're looking for, ... was developed by Joe DeFranco in 2008 as an effective strength training program for beginner athletes. 3) Barbell JM Presses: 4 x 10. Weekly programming is broken down by upper body, lower body and speed work, with specific volume provided for each. My preference specifically, is the Westside Conjugate Method. Rest 2:00 Overall, our athletes were set-up for success, but many of them still were lacking in the GPP department. Since 2018, Louie Simmons and his staff at The Conjugate Clubs has provided members with exclusive access to programming that athletes have used to break multiple world records. I had always done it like this, but describing each portion of the daily training layout as a "lane" really made this point easy to understand. The Dynamic Method was also used to replace a Maximal Effort method for those who could not handle a second high- intensity or 95% 1RM and above workout twice in the same week. This should get your programming and your athletes’ training headed in the right direction. This program is designed to keep an athlete fully prepared throughout the year for competition. 800 Meter Run  They are only tools used within the system. 4 Rounds of: B) Alactic Conditioning 3) Conventional Rack Deadlift against bands below knee: 5 x 3 @50% + 30% band tension, every 60s. 2b) Banded Pushdowns: 3 x 30-50. The Conjugate Method successfully helps athletes develop their work capacity and improve their limiting factors . B) Local Endurance Conditioning About the Author. There are no absolute rules when programming your way through each lane. Another major difference: Simmons has his lifters train with variations of the big three (squat, bench, and deadlif… After owning his own facility for six years, he started Box Programming, an online programming business that provides programming to CrossFit Affiliates and Strength and Conditioning facilities all over the world. *Warm-up both box squats and deadlifts so you can proceed right from #2 to #3. – Use a 13-14″ Box. Agility Today, the most widely recognized and effective version of the CSS was developed by Louie Simmons, founder and owner of Westside … Coach. *Goal is 75-80% effort. I told you it was going to be simple. Keep in mind that the conjugate method is 80% special exercises. Hopefully, we can dispel some of those myths and show how simple the system is and how it can be used by anyone in any setting and produce great results. C) Accessory While jumping is an integral part of the Conjugate Method for improving explosive strength, for general population athletes that simply want to look and feel better and hit new personal records from time to time, we don’t dedicate as much time as they do at Westside to the use of plyos. Performing things like the Olympic lifts and compound movements is a lot more fun for most people than performing single-joint exercises. It makes heavy use of resistance bands and chains so it is recommended that these are used when following the program. 10 Kettlebell Swings (light) 1) Medium Grip Floor Press: 1RM. *All done at 130-150 BPM 2) Wide Stance High Box Squat w. heavy chains: 4 x 5, up to a moderately heavy set. The Conjugate Method for High School Athletes In this article, I will discuss how I apply the conjugate method to train for strength and power with my high school football players. Here is a good overview of the Conjugate system as it would be used for athletes other than powerlifters. The Westside Barbell Methodfollows a four-day split: two upper-body days and two lower-body days. Here’s Your 6-Week Sample Training Template Using the Conjugate Method. Rest 2:00 Minute 4: 15 T2B – Warm-up 200 Meter Sledpull Powerwalk @light 30 Double Unders ... (WS4SB) was developed by Joe DeFranco in 2008 as an effective strength training program for beginner athletes. Brian Alsruhe’s conjugate program is a 16 week, 4 day per week strength program that utilizes conjugate methods (dynamic effort, max effort) to stimulate strength gains. Only SOME very disciplined, high-level athletes/lifters enjoy this linear periodization. Day 4 "Your body responds to the demands placed upon it, so when you handle heavy weights, that's how you get stronger and stronger all the time," Simmons … Low-handle Sledpush x 50 Meters Rest 30s. The most common template for this method revolves around three methods of weight training used in conjunction with one another. So, you’re probably wondering how would I go about incorporating this into a weekly plan. I will, however, say this: most of the time that we steal ideas from Westside, they work very well. *Each athlete rows 500m each and completes 10 DB Thrusters each There wasn’t enough really as much of a place for this with our current template. A) Dynamic Effort Lower Weekly programming is broken down by upper body, lower body and speed work, with specific volume provided for each. All sets should be sustainable and should be completed unbroken. Rest 90s. A) Max Effort Lower Focus Team Events With this being said, it's upsetting to see how many athletes still refer to the popular body-building magazines for their strength training advice. For athletes, performance and the prevention of injury--not aesthetics--should be the motivation for strength training, since a nice-looking physique will come as a by-product of hard work. Whether you’re intermediate or an advanced level athlete, this can work for you. Speed 4. If you do extremely heavy workouts twice a week, you can suffer from law of accommodation. Double Kettlebell Front Rack Walking Lunges x 20 steps For this reason, I’ve seen many coaches/athletes adopt the model of only using the “sexy variations,” and the less-sexy counterparts are often forgotten about. 12 Lateral Burpees Over the Bar Every 5:00 x 5 sets: Day 1 Rest 60s. This shows lifting only. JavaScript seems to be disabled in your browser. Brian Alsruhe’s conjugate program is a 16 week, 4 day per week strength program that utilizes conjugate methods (dynamic effort, max effort) to stimulate strength gains. Rest 60s. Some of the considerations and examples will repeat. The Conjugate Method successfully helps athletes develop their work capacity and improve their limiting factors and is useful for athletes of all abilities, not just powerlifters. Conjugate Lanes Download. From Minutes 24:00-34:00 Max Distance of: It makes heavy use of resistance bands and chains so it is recommended that these are used when following the program. For both novice and competitive CrossFitters, this system works incredibly well for regular folks that attend a local box and simply want to look and feel better. Since 2018, Louie Simmons and his staff at The Conjugate Clubs has provided members with exclusive access to programming that athletes have used to break multiple world records. Conjugate Periodization Powerlifting & Strength Training Programs. Max effort days work up to a 3 […] Applying this system is going to give you a template to keep your programming balanced so that you continue to make progress, avoid over training and burnout, and steer clear of injury. And just so we’re clear, "to be more explosive" is not proper justification for any programming decision — EVER! Unlike other forms of periodization, The Conjugate Sequence System (CSS) utilizes various training methods designed to improve numerous athletic qualities, all at the same time. This simply means, if you handle the same weight loads and the same training percentages, your performance will go … Among the techniques he's developed to strengthen the already supersized is the Conjugate Method training system (sometimes called the Westside Method), which employs single repetitions as one of its core training tenets. In fact, if you want to look good, feel good, and be consistent in terms of improving your performance, addressing your limiting factors and recovery is paramount. *Each athlete runs 400 meters each and completes 10 alt. He trains the repetition effort method with the special exercises. For both novice and competitive … 5 Minute Bike Melbourne, Australia. – change grip every 3 sets ie. 1b) Banded Alphabets: 1 sets on each side. Conjugate is a planning model that was created in the former Soviet Union and popularized by Louie Simmons and the athletes of Westside Barbell. I'm not sure if it’s the multiple concussions from college, but when I learn things, I have to break them down to their simplest form so I can remember and implement them. *Goal today is to stay just below your anaerobic threshold. The important part is that you have some reasoning for progressing each the way you do. *Goal today is to have fun! The conjugate method breaks training down into 4-5 weekly training sessions: ... the conjugate method can easily accommodate an athlete who has a … Your work output should be same throughout otherwise increase the interval to every 6 minutes if needed. Day 2 EMOM 20: 8:00 of Max Distance Overhead Double KB Carry with a light sled attached to your weight-belt. Minute 5: 60s Active Recovery Bike at Zone 1 In order to maximize results, it is important to have some direction to your training and prioritize the traits you are pursuing as your athletes near competition season. The athlete gets bored of this. Minute 2: 10 Neutral Grip Chin-ups  1) Power Clean + Front Squat: Work up to a max of 1 + 2 in 8:00. Conjugate Method: In this short video Aj Roberts breaks down the basic Conjugate Method template. Minute 1: 10 Push Press (moderate load) Absolute Strength 2. Go for max distance and only move forward with KBs overhead. 1) KB Squat Jumps: 3 x 5 for maximal height. Max effort days work up to a 3 […] 2) Speed Bench Press against bands: 9 x 3 @50%  DB Snatches each Here’s Your 6-Week Sample Training Template Using the Conjugate Method I understand this system is extraordinarily complicated and I’ve thrown a ton of information at you. Rest 30s between rounds. I think there is a big misconception that following a conjugate model requires a very complex system or is only for elite, highly-trained athletes. Day 3 (Active Recovery) While these are all elements that help make the conjugate method a successful system, they are not what conjugate is. Rest 30s. AMRAP 10: Thanks for reading the blog and checking out the video. *Goal each set is 90-95% effort. I’ve always had fun using the Conjugate System as well as experienced continuous progress from multiple perspectives. C) Accessory La méthode conjuguée ou conjugate method en anglais consiste en un développement de la force maximale par une grande variété d’exercices. AMRAP 10: If … Day 1 and 2 are your max effort days, I usually front load the week and run them on Monday and Tuesday.. Days 3 and 4 are your dynamic effort days to improve speed and explosiveness.. Day 5 is more of a technique work day where Snatch and cleans at 60-80% are complemented by things like … The original conjugate model was adapted from Russian methods that were used to train multiple sports in the old Soviet Olympic sport training system. Minute 3: 10-15 Ring Dips What this means is that your athletes will spend the bulk of their training time working on imp… It was not invented by Louie Simmons — it was modified and popularized by him. Free Shipping with a $49.95 qualifying order, TAGS: speed of contraction, type of contraction, sport movement, sport duration, training lanes, training blocks, Conjugate Programming for Athletes, Nate Harvey, strength and conditioning coach, energy systems. With a partner and a running clock: This is pretty damn close to the way I trained as a collegiate football player and it’s the general template we used when I was at East Carolina. Endurance Sports, Kettlebells, Strength and Conditioning. Matt Wenning told me he will use linear periodization for the reps and loads but Conjugate Method for the exercise selection. Day 5 The opposite of this would be the old western or linear model of periodization. The more tools you have in your toolbox, the better chance you have for success. Rest 30s. The Westside Barbell Method, also known as the “Conjugate Method”, was developed by Louie Simmons. These three methods are: This is a concept Dave mentioned to me on my trip to the compound that really hit home with me. You can contact him by email at joh.oneil@gmail.com and follow him on Instagram. More than a decade before CrossFit became mainstream, Louie Simmons developed the “Conjugate Method,” mainly for powerlifters, which is a concurrent system of fitness much like CrossFit. Don’t be the strength coach who plays exercise bingo and throws any random exercises into the program without thought and reasoning. Rest 60s. Share Tweet. Westside Template Excel Readleaf Document Westside Barbell-Vorlage 17811428 Westside Template With To Enlarge For Prepare Perfect Westside Westside Barbell-Vorlage 613979 Kostenloses Beispielbeispiel Formatvorlagen Laden Sie Word Excel PDF herunter Top Result 70 Best Conjugate Method Template Image 2018 Hiw6 2017 Westside Barbell-Vorlage 14561129 Westside Template … Nothing crazily heavy, just get a pump. Because of this, accommodation and boredom are less likely. Using a format made popular by Louie Simmons (Westside Barbell) Ive structured the program to fit the needs of a combat sports athlete or anyone that wants to train like one. close, medium, wide. If you want to checkout my 8 week MMA Conjugate Method Program Template the link will be down at the bottom to get your copy of the PDF.