Many have asked how and why westside developed the conjugate system. The westside method, also known as the conjugate method, is a program that is often times misunderstood in the raw powerlifting realm. There are far better resources on that than any book i could write. Conjugate training is a method that brings together all aspects of training at the same time. Its no mystery that louie simmons has produced some of the strongest powerlifters in the world and anyone that has been in the trenches for a decent amount of time has more than likely heard of westside barbell many think that louie simmons conjugate method is only for powerlifters and will have little carryover for trainees that. Westside for skinny bastards a modified lifting program. Legendary powerlifter louie simmons explains the methods that have download the westside barbell book of methods by louie simmons this book is a collection of training methods i have obtained through the past 30 years. However, the max effort method at least the term has become popular in large part because of louie simmons and westside barbell. The westside barbell philosophy challenges popular beliefs about the wa. I realized i could only squat, bench, or deadlift so much by doing only those three lifts. Special strength development for all sports rogue fitness. If you are a regular reader of elitefts, you are probably at least casually familiar with the original conjugate template written by louie.
There has always been controversy over who came up with. Also known as the westside method because it was devised by louie simmons of westside barbell gym in columbus, ohio, the conjugate. Download louie simmons the westside barbell book of methods. The westside barbell method, also known as the conjugate method, was developed by louie simmons. In writing this article i solely aim to provide a reliable source of information which outlines how to use the westsidebarbell conjugate method this article will not be devoted to explaining the science or methodology behind conjugate method periodization. Many have asked how and why westside developed the conjugate. Article by louie simmons there is much talk about training philosophies, methods, and methodologies. Dynamic benching with louie louie simmons of westside barbell shares tips for success in crossfit and weightlifting episode 68 duration. Unlike other forms of periodization, the conjugate sequence system css utilizes various training methods. As a world renowned lifter himself, he squatted 920lbs after reaching his half century, which we can all agree isnt anyones physical peak. The soviets had coaches, like matveyev, who realized there was a much better method of planning.
Here you can find westside barbell book of methods pdf shared files. For those who do not know, westside barbell is a powerlifting gym in columbus, ohio, and is the home. Louie simmons, the founder and owner of westside, is the driving force behind the gyms success. Hes been instrumental in changing the world of weightlifting. To this day, the westside barbell book of methods is one of the most interesting works ive ever read on powerlifting.
Im not here to educate on what exactly the conjugate method is in itself. If one starts with that book, louie references several other works that one can read to learn more than enough information. Maligned by many and achieving cultlike status by others, the conjugate method was set up by the great louie simmons and his gym westside barbell is known as the worlds strongest gym. The legendary conjugate method for strength development. Westside for skinny bastards a modified lifting program for hardgainers by joe defranco this article originally appeared on. This created the most optimal way to strength train for powerlifting and for all sports. Simmons best lifts include a 920pound squat, 600 bench press, and a 722 deadlift. The conjugate club will be the only resource you need to unlock optimal training for maximal results. When training for maximal strength, one must use the three methods of.
The standard template there is a great story from dave about how the standard template originated. The westside barbell philosophy challenges popular beliefs about the way we think, how a strength training. The westside conjugate system by louie simmons westside barbell june 2011 legendary powerlifter louie simmons explains the methods that have brought success and records to westside barbell lifters. A calloused hands guide to conjugate training for the. Simmons calls his method of training the conjugate. Fast forward to 1983, louie simmons, founder of westside barbell coupled the russian conjugate and bulgarian systems. Since louie started publishing his articles on his methodologies in power lifting usa back in the 1990s, the methods grew wildly in popularity. Simmons states that there are three pathways that form the backbone of conjugate periodization. Conjugate periodization the westside model catalyst. A pyramid is only as tall as its base, mathematically, louie simmons says in answering a question about the ageappropriateness of the conjugate system. Simmons explains that he often starts working with athletes in their teens, and hell give them a steady diet of box jumps, sled dragging for general physical preparedness, and lifting technique, all with the goal of eliminating.
The nfl use louie simmons westside training methods, but ohio state wont documentary bonus 1 duration. Special strength development for all sports leaves no stone unturned when it comes to proven, scientifically tested methods for maximizing ones athletic potentialincluding techniques from the former soviet training system, the bulgarian system, and simmons own conjugate method. It seems everyone has their own, which they devised on the basis of their own experience. Most training programs have separate phases throughout the training. Introduction the westside barbell program is the brainchild of powerlifter and strength coach louie simmons. The nfl use louie simmons westside training methods, but ohio state wont documentary bonus 1.
Download westside barbell book of methods pdf files. Legendary powerlifter louie simmons explains the methods that have brought success and records to westside barbell lifters. Inside you will find over 236 pages full of training advice. The conjugate method is a term and methodology made most popular by louie simmons, owner of the westside barbell club and the creator of what has become known as the westside method of training. Breaking boundaries of athleticism via louie simmons education and. 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.
This system comes from olympic lifting and track and field, ideal platforms for crossfit. Westside barbell is a private, invitationonly, elite. Louie simmons crossfit powerlifting the westside conjugate system. Along with being one of the most accomplished power lifters of all time, westside barbell founder louie simmons is perhaps even better known for his vast knowledge and innovative, scientific approach to strength training. Since conjugate periodization was popularized for powerlifting by louie simmons of westside barbell, my first instinct when writing this. Thats because pure strength equals muscle gains, a simple. The perfect training system to get brutally strong. If you ever watched a video of louie simmons speak, this book is no different. The westside barbell conjugate method is perhaps the single best system designed to help trainees achieve their ultimate strength potential. He is noted for developing the westside conjugate method of training and applying it to powerlifting and other sports, as well as inventing several pieces of strength training equipment.
While recovering from my second lower back injury, for which doctors recommended removing two disks, taking off a bone spur, and fusing my vertebrae, with no guarantees, i decided that i had to take a new approach to lifting or disappear like everyone else who lifted in early 1970s. The conjugate method is a training method, popularized mainly be louie simmons of westside barbell. I recommend looking to louie simmons the westside barbell book of methods. Crossfit louie simmons on the conjugate system part 1. 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. Downloads the westside barbell book of methods bo by. Louie simmons is one of the most underrated strength and conditioning coaches in the world. A users guidea comprehensive users guide to the westside barbell conjugate method for. The westside barbell book of methods ebook webinar the dynamic method only available for subscribers sign up here. The conjugate method is a term and methodology made most popular by louie simmons, owner of the westside barbell club and the creator. Louie is a strength consultant for the clevland brown, green bay packers, new england patriots, seattle seahawks, and numerous college football teams and athletes from around the world.
Westside barbell, the gym, has produced more multiply world record holders than any other single gym in the history of powerlifting. Its a place where you must give 100 percent every day or risk the wrath of simmons, a man who, at 65, still hits 10 workouts a week using poundages that would terrify the typical gym guy. They recommend such strategies as doing reps to failure to eliminate assistance work and doing only the squat, bench press, and deadlift. Westside barbell implements conjugate system where exercises are cycle. Before i begin its important for me to clarify what i aim to accomplish through writing this article. Westside barbell template working with the standard template by jim wendler for. Louie simmons, who is a longtime professional powerlifter produced some of the strongest power lifters the world has seen through adoption of a conjugate method. Louie simmons on the conjugate system part 1 youtube. The westside barbell book of methods louie simmons on. Louie simmons gym, westside barbell in columbus, ohio, is regarded as the most hardcore gym on earth. Louie simmons the westside barbell book of methods. I was using several pin levels, different box heights, and many forms of benching such as board pressing and floor pressing in the early 1970s. Louie himself is 1 of only 5 lifters in history to. I myself find it difficult to explain just how jumbled up his writing in this book is.
The westside barbell program is the brainchild of powerlifter and strength coach louie simmons. The westside conjugate system by louie simmons crossfit. Westside barbell book of methods has 22 ratings and 3. The programs principles are borrowing from soviet and bulgarian weightlifting training techniques and ingeniously adapted to powerlifting. Training with the conjugate method is a fast track to those goals. Burley hawk the westside method, also known as the conjugate.