Re: The Westside Barbell Book Of Methods Pdf 93
Randolfo Rasberry
The Conjugate Method is a weekly strength and conditioning training system that decreases physical weakness. It switches through different exercises and physical effort levels to ensure you continuously get as strong and athletic as necessary for whatever objective you set.
Every week of training acts as an assessment feedback loop by providing objective information showing how strong (Maximal Effort), fast (Dynamic Effort), and athletic (General Physical Preparedness) you are. It also quickly shows your most considerable weakness and implements a plan to bring it up to par via special exercises at a specific volume (Repeated Effort).
The two training systems were the Soviet system, which incorporated multiple strategic exercises to advance athletes training, and the Bulgarian system, where athletes underwent near max-effort movements every workout.
The Soviet approach prescribed tremendous volume and used a form of heavy-effort training. The athlete's main movements, such as cleans, snatches, squats, etc., would rarely go over 100% maximal effort, which is not optimal as the Central Nervous System needs to be taxed maximally.
According to Zatsiorsky (2020), if you want to get stronger, you should use methods of maximal effort. Methods such as lifting a weight as heavily as possible improve how your muscles and central nervous system work together.
Your body adapts to the load you put on it, so a maximal effort (such as executing a one-rep maximal deadlift) is the best way to make the most strength gains. This approach also helps reduce CNS inhibition so you can activate the maximum number of muscle units with the best frequency and technique.
When nearing a contest, the Soviet system would reduce the number of strategic exercises that developed the most strength gains. Strategic exercises are another name for accessory exercises. An example is banded hamstring curls, good mornings, and sled dragging, improving lower body strength.
If you take out exercises like accessory lifts and only focus on the classical lifts (Cleans, Snatch, Power cleans, Overhead press), it can be hard to keep progressing, and weaknesses can come back. That's because the exercises and stimulus that helped you get stronger are no longer in your training routine.
The Bulgarian weightlifting system was created to win world weightlifting medals and is very intense. They trained junior and senior teams under one head coach, so there were slight differences in the training system.
They focused on body structure and the ability to lift maximum weight in multiple workouts daily with a short break. This approach helped them win gold medals in Olympic Weightlifting, but it was also very demanding and caused many injuries and burnout.
Louie combined these two training systems with a Soviet speed training method that allows one to move non-maximal loads with the highest attainable velocity (Dynamic Effort Method). This combination allowed his athletes to capitalize on both system's benefits while minimizing their negative aspects. This is the birth of the Westside Barbell Conjugate System.
Westside's method includes the Bulgarian system of maxing out 100% on the main movement on each max effort day. The difference is that instead of keeping the same lifts for weeks or months, it rotates through different types of maximal-effort exercises weekly.
This rotation allows an individual to lift maximally without suffering any burnout. At Westside Barbell, usually, they would rotate back to test the same exercise every nine weeks to assess desired long-term progress.
The main movement, such as squats, bench, and deadlifts account for roughly 20% of the total workout. After this movement, an aspect of the Soviet system came into play with the repeated effort method applied through special exercises, also known as accessory work.
At this stage, the repetition method/repeated effort method is selected to guide sets, reps, and volume. The exercise selection and intensity are vital to attaining and surpassing goals while minimizing the risk of injury, as they account for nearly 80% of the total workout.
We have established that the Conjugate Method is a strength training system combining three training methods from two of the most successful training systems created. These training methods individually have a specific objective to complete but are incredibly synergistic to overall strength development when combined in a weekly rotation. The methods are as follows:
Cambered bar good mornings: This exercise targets the lower back and hamstrings and involves using a unique cambered bar to perform good mornings, where you hinge forward at the hips and lift the barbell off the ground with your back muscles.Read more about goodmornings.
Safety squat bar box squats: This exercise involves performing box squats with a safety squat bar, which has a unique design that shifts the weight forward and requires more effort from the lower back and core muscles.Read more on safety squat bar exercise variations.
Floor press: This exercise is a variation of the bench press, where you lie on the floor and press the barbell from a dead stop position, which removes the stretch reflex and requires you to use more explosive strength to lift the weight.Read more on bench press variations.
Axle deadlifts: Axle deadlifts are similar to regular deadlifts, but instead of using a barbell, a thicker and heavier bar, similar in dimension to a truck axle, is used. This creates a more significant challenge and can help develop a stronger grip.Read more on the deadlift.
Band-resisted squats: A band-resisted box squat improves explosive power and speed in the muscles used in the squat. Resistance bands attached to the barbell make the lift more challenging, which develops explosive power through the entire range of motion. The exercise also helps to train proper form and technique, which can help avoid injury. Read more on speed strength.
Band-resisted bench press: A band-resisted speed bench is a training technique used to improve explosive power and speed in the muscles used in the bench press. Resistance bands attached to the barbell make the exercise more challenging as the lifter presses the weight off their chest. This extra challenge helps improve power and speed throughout the range of motion.Read more on speed bench workouts.
Band-resisted deadlift: A band-resisted deadlift helps increase explosive strength and speed in the muscles used in the deadlift. Resistance bands attached to the barbell make the exercise more challenging, developing explosive power through the entire range of motion. This translates to increased strength and performance in the deadlift. The exercise also provides accommodating resistance, making it more difficult at the top of the lift, where the resistance is greatest.Read more on band-resisted deadlifts.
Dips: Perform multiple sets of as many reps as possible, taking short rest periods between sets. Use different variations, such as weighted or assisted dips, and implement accommodating resistance, such as bands or chains, to increase the difficulty and build more strength and endurance in the upper body.Read more on bench press tips.
Sled drags: Perform multiple sets of 60 yards with a moderate weight, taking short rest periods between sets. Vary the types of sled drags you perform, such as forward or backward drags, and use a harness or other implements to add variety and challenge to the exercise.Read more on sled training.
Tricep Extensions: Perform multiple sets of 12-15 reps with a moderate weight, taking short rest periods between sets. Use different implements, such as dumbbells or a cable machine, and vary the grip and hand positions to target other areas of the tricep muscles.Read more on arm training.
Barbell rows: Perform multiple sets of 8-12 reps with a moderate weight, taking short rest periods between sets. Vary the grip width and implement accommodating resistance, such as bands or chains, to increase the challenge and stimulate muscle fibers.Read more on barbell rows.
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