Your front squat max will be different from your safety squat bar max, and of course both will be different from your max squat. Louie Simmons is a world-renowned Strength/Special Strengths coach and the founder of Westside Barbell. Lets take a closer look at what these workouts entail. With the Westside conjugate method we switch a core barbell exercise each week to avoid accommodation. Attack your accessory work as hard and eavy as possible. What I took from the Soviets was the sequence of wave loading. Many have the theory that to squat, bench, or deadlift more, you simply have to do the three lifts. The variations in this workout plan allow for endless options to keep your practice fresh and exciting. According to a small 2020 study, 10 women who did the conjugate method were able to lower their systolic blood pressure. This will be the harder of your sessions, but even so, this work should be sustainable and not leave you dead on the floor between bouts. Orders shipped out within 1 - 5 business days. Special Exercise B: Vertical Pull Variation: Perform a total of 20-30 reps of weighted vertical pull-up variation. We've checked out all of the options to find the 12 best heart rate monitors you can buy in 2023. Within this course you will gain access to programming for 4 days a week. In addition to enhancing strength and muscle growth, the variations of the conjugate method also help develop: The conjugate method may also be beneficial for people with high blood pressure. Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, archivosdemedicinadeldeporte.com/articulos/upload/or02_Della_Corte_ingles.pdf, kheljournal.com/archives/2017/vol4issue6/PartC/5-4-38-103.pdf, educ.jmu.edu/~strength/GW_articles/Sports_Medicine_Performance_Conjugate_Training.htm, Workout Routines for Men: The Ultimate Guide, What You Should Know About Building Muscle Mass and Tone, Kick Off National Nutrition Month with 10 Healthy Finds, The 12 Best Running Shorts for Women in 2023, According to Avid Runners, 12 of the Best Heart Rate Monitors of 2023, Debra Sullivan, Ph.D., MSN, R.N., CNE, COI. Never Maximal. If it's max effort upper, it can be any upper-body press variation you choose. Special Exercise A: Choose 1 movement geared at building a primary mover from #1 (i.e., triceps, upper back, or shoulder). Specific movements should be used for a maximum of 1-3 weeks. Strength training translates universally in push/pull style contact sports. Sign up for our newsletter and get new articles sent straight to your inbox weekly. As a result of my guilty conscience for skimping on this section Ive decided to include this video of Dave Tate from Elite Fitness Systems demonstrating how to use bands. A large part of the Louies training information has come from olympic lifting. Here are some foods to include: Limit or cut out sugary, carbonated, or alcoholic beverages. Master the Deadlift FREE! I was always stronger a week or two after a meet or a week or two before the meet, but very seldom on meet day. The conjugate training technique offers many benefits in terms of strength, which is the main goal of the program. Zatsiorsky, V. M., & Kraemer, W. J. Simply put, its increasing the cavity volume of your left ventricle. Take a look at this article published in 2010. There are two methods well use to do this (along with a third optional method), one of which will feel easy and almost as if youre not training, but this is by design. Simply return it within 30 days for an exchange. for most fighters its a constant grind, training year round in skills work from bjj, wrestling, boxing, kickboxing, and strength conditioning. If no competition is near, you could go into another hypertrophy block. Bouts of 60 seconds to 90 seconds. He has been a strength consultant for the Cleveland Browns, Green Bay Packers, Seattle Seahawks, and numerous college football teams. The trainee still must focus on improving her/his individual weaknesses through the use of special exercises and must constantly aim to improve her/his accessory work. The Westside system is a combination of the two. Bomph, Todor. We explore what the FITT principle is, along with how you can incorporate it into your workouts for better fitness benefits. Since most people haveinsufficient means to use bands, chains, weight releasers, or specialty bars (i.e. The Tactical program was developed based on the demands of these specialized groups. This session will culminate with some easy static stretching to drive the parasympathetic nervous system. Football strength and conditioning essentials. Then take this free gift. This is just what I was looking for. Dynamic effort method. Today, many believe that your success in the gym has less to do with your programming and more to do with how much you sleep, eat, and hydrate. Accommodating resistance 1 . Westside Barbell is the only gym in the world to have two over 2700 pound totals, plus five over 2800 pounds and one who has the biggest total of all time with 3005lbs. Special Exercise A: Choose 1 movement geared at building a primary mover from #1 (i.e., hip-, hamstring-, quad-, or gluteal-driven movement). HURRY. Westside dedicates 2 training sessions per week to focus on Dynamic Effort training: One Dynamic Effort session for the Squat/Deadlift and one Dynamic Effort session for the Bench Press. These workouts use maximum loads and resistance to build high-threshold fast-twitch muscle fibers. Rotate max effort variations weekly and retest every 12 weeks. Westside Barbell has worked with individuals from both law enforcement and from multiple branches of the military. The trainee will use this variation for 3 weeks in a row while maintaining the same weight on the bar. Note: During the BFCM sales period all sales are final.Thus, no returns will accepted. Theory and Methodology of Training. Yessis, M.; Taubo, R.Secrets of Soviet Sports Fitness and Training. Do the main move variation for 3 consecutive weeks. As long as youre handling maximal weight youre getting the job done. If all of this sounds like you, read on. While you may be tempted to push yourself to your limits, its important to listen to your body and take a step back if you experience pain, fatigue, or any type of illness. This session will culminate with some easy static stretching to drive the parasympathetic nervous system. Since Louie started publishing his articles on his methodologies in Power Lifting USA back in the 1990's, the methods grew wildly in popularity [] Cardiac Output Method: Improves eccentric hypertrophy of the left ventricle, which is responsible for pumping oxygenated blood to the extremities. Certainly. Learn how muscles are made, which foods fuel a strong body, and how to get started. Additionally it takes special note of shoulder girdle health all while priming the athlete for competition. Human Kinetics. 2. More specifically, as Westside is a powerlifting gym the upper/lower split can be more suitably defined as a Squat and Deadlift/Bench Press split. Expect your heart rate to be between 150 to 160 during sets and come down to 130 during rest intervals. Copyright 2023 elitefts. Percentages increase only by 5% each week for lower-body and upper-body. This is a game of input/output. Zatsiorsky, V. M., & Kraemer, W. J. Absolutely. This article aims to provide you with an understanding of the basic template to enable you to take your programming into your own hands. You can choose to use accommodating resistance and specialty bars during your max effort work at any time. Every year it refines and updates and we try to put out as much free content as possible. These sessions will last between 30 to 40 minutes. 1982. Strongman Method: Improves posture, grip, and core endurance. Werner G. (n.d.). All rights reserved. If you are doing the right things outside the gym but still struggle to make gains in the gym, don't let some coach tell you it's you and not the methods. You can learn more about how we ensure our content is accurate and current by reading our. In this small study, people who did this type of training for 8 weeks showed significant improvement to their one-repetition maximum squat, compared with people who followed their normal workout routine. 1999.Komi, P. V.Strength and Power in Sports.1996. This is paired with accessory training thats geared toward highlighting and improving upon your weaker areas, as well as addressing injuries. When we perform DE upper, we will always bench against accommodating resistance. 2023 Westside Barbell. The aerobic system is the most metabolically adaptable energy system in that it can produce ATP from multiple energy sources. ), nor will I give my opinion on any of these periodization models as an effective or ineffective means of training. When 3 weeks have been completed choose a different variation and cycle back down to the appropriate starting percentage of your 1RM, Use a wide stance and low/parallel box to build up the hips, Use a close stance and low box to build up the low back, Use a slightly above parallel box to help with the normal sticking point, Use a conventional stance to build up the low back/erectors. Find exercises you suck at and do them until youve perfected it. To vary your exercises, you can also use: The conjugate method also allows you to identify and work on building strength in your weaker areas. Louie himself is 1 of only 5 lifters in history to total Elite in 5 different weight classes and the only person over 50 years old to squat 920lbs, bench press 600lbs, and deadlift 722lbs. Perform a set every 60 seconds. Expect your heart rate to be between 150 to 160 during sets and come down to 130 during rest intervals. How To Get The Most Out of Your Westside Bands. 12 Week Training Program For Wrestlers- click here to open. It now had a name: the conjugate system. I understand this system is extraordinarily complicated and Ive thrown a ton of information at you. A lot of hours and work have gone into perfecting the Westside system. Always Optimal. Rest 90-120 seconds between sets. They were not based on a certain percent. Let's cut the BS and talk about who this training plan is right for: Furthermore, you probably have a lot in common with me have kids, job, and trying to still make the most of my fitness my goals revolve around how I feel and look while still trying hit PRs and improving my strength. Even with all of your commitments outside of the gym, your workouts are very important to you and are a vital part of your mental health. I thought there had to be a better way. The training you input will decide your output on the field or platform. Conjugate isn't' a method or a program, it's a training philosophy. Bud told me that these are textbooks. Westside pendulum wave cycles last 3 weeks for speed and explosive strength and 2 weeks for strength speed work and utilize several special bars with which to establish different maxes. This program readies the hips for the change of direction, acceleration, and radical deceleration. This property is independent of the line search used. It was not created for optimal fat loss or to improve general health. Give yourself plenty of downtime so you can relax and rest. Rest 90 seconds. Anything and everything works! To give you a better understanding of how strong Westside really is, here are some concrete numbers to keep in mind: Louie Simmons, the founder and owner of Westside, is the driving force behind the gyms success. Many arm wrestlers have adapted popular strength programs to arm wrestling training in an attempt to get better at the sport. This may come as 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. Each week, you can increase the volume. Each session, you can raise the percentage by 5 to 10 percent to get to a new max. 1 : # Ruby program for conjugate () method in Matrix # Initialize a number num1 = 1.7 # Function used num = num1.conjugate . Healthline Media does not provide medical advice, diagnosis, or treatment. Gaining strength is the main aim of the training system. For example, you may be developing hypertrophy and max strength in the same week. Jump Variation: Perform a different variation every other week (i.e.. Special Exercise A: Pick an area of weakness in the lower body and perform 100 total reps. Special Exercise B: Pick an area of weakness different than #3 and perform 100 total reps. Aside from building strength, it also aims to enhance muscular endurance and improve your weaker areas. They used only six lifts: front squat, back squat, power clean, power snatch, clean and jerk, and snatch. To allow for recovery, wait 72 hours between maximum and dynamic effort sessions. The training I was doing at the time was influenced by everyone mentioned above. If this doesnt fall in line with your goals/area(s) of interest this may not be the optimal training system for you. Therefore, Im also going to provide you with this link to Westsides store which sells numerous bands of varying strengths. They would follow this system 6 days a week. It was divided into different time periods, or blocks, designed to work on a specific element of training. This move always comes *after* Dynamic Effort Squats. Before I begin its important for me to clarify what I aim to accomplish through writing this article: In writing this article I solely aim to provide a reliable source of information which outlines how to use The Westside-Barbell Conjugate Method. 1987. After the experiments were done, one lifter was satisfied and the rest wanted more. If you continue to use this site we will assume that you are happy with it. In other words, it's a long-term plan whose goal is to develop well-rounded athletes. (2006). The program you select is the roadmap that leads you to your training goals. Stay focused on your goals and consistent in your approach as you work to constantly challenge yourself. Perform a bench press variation for 9-12 sets of 3 reps every 45 seconds with 40-50% of your 1RM or a load that allows you to move as fast as possible on each set. Perform 4 sets of 15-20 reps with moderate to heavy loading. JavaScript seems to be disabled in your browser. Strongman Method: Improves posture, grip, and core endurance. George Frenn was a world record holder in powerlifting and in the 56-pound weight throw. My thoughts on the Conjugate method for wrestlers, when is it applicable, when to use bands & chains, confusion on what IS the conjugate method Occlusion training Training around a shoulder injury and balancing a workout without the use of pushing movements . The Repeated Effort Method. Heart rate should NOT exceed 150 BPM and average around 135. This can be much more effective than following a prescriptive program that doesnt accommodate individual differences. The basic principle to Westside is Do whatever makes you stronger, the openness and encouragement to experiment and switch exercises inherent in true westside style programming allows you to find the best movements for your lifting and use them effectively in a system that allows you to control intensity and volume in a way that they build on IvecompletedThe Westside-Barbell Certification and am currently Westside Barbell Certified. Perform 4-5 sets of 6-8 reps with moderate to heavy loading. Plain and simple: Westside trains for strength. We have never released how they would train using our methods, until now. Louie has published over 300 training articles, authored eight books, and produced ten highly respected training videos. To ensure our readership properly understands the basic structure of a Conjugate Method program, I want to providea quick explanation of the Conjugate Method Standard Template. The unlimited access subscription provides the greatest value for our members. When performing DE lower, we will always box squat or free squat against accommodating resistance (bands or chains). Dynamic Effort Accessory Work is largely the same as Maximal Effort Accessory Work with the only major difference being Dynamic Effort days tend to be higher volume/lower intensity than Maximal Effort days. Unfortunately, explaining how to use/set up these forms of accommodating resistance is well beyond the scope of this article. However, I suggest you use the following information to help you make educated decisions. The lifting sessions wont be outside what you could find anywhere on the Internet in a typical conjugate split, but the conditioning may be a little different thanwhat youve used before. The MMA program has a three-day split. It helps build strength with a varied and individualized routine. 2023 Westside Barbell. I struggle to lock out squats, I'm weak off the floor for deadlift, and I tend to lose tightness on bench. Special Exercise B: Choose 1 movement for the upper back and perform 4 sets of 15-20. Pardeshi S, et al. Take :30 :60 seconds (maximum) between sets. Its a dead-end street. If I were to do conjugate, I might lay it out as such. 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. When you use the same routine over and over, you fail to make progress. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. This is known as the Main Move and must be the first exercise of the day. I had my first power meet in 1966. 1995. You can add different bands and chains to the bar for accommodating resistance. The Westside conjugate system is the best of two advanced training systems: the Soviet system, where several special exercises are used to advance the training of superior lifters and athletes, and the Bulgarian system, where near-max lifts are performed every workout. Moreover, this training plan is going to include non-negotiable aerobic measures, so we can be assured that adaptations happen for both the cardiovascular system and skeletal muscle take place. Perform 20-30 minutes of light cyclical work (can use the same measure as cardiac output, but this time your heart rate should NOT exceed 130). Zatsiorsky, V. M.Science and Practice of Strength Training. Do NOT psych yourself up before a max lift; be as calm as possible. This program consists of 4 days, 2 max effort and 2 dynamic daysall revolving around utilizing thebare bones essentialsof a bar, a rack, and a sled. All Rights Reserved. Mon Aug 08, 2022. Science of Sports Training. Note: During the BFCM sales period all sales are final.Thus, no returns will accepted. I am amazed that lifters are still using it today. If it were that simple no one would need special exercises, machines, or systems of training. As I am sure you know, Westsides methods are anything but common knowledge. This may mean eating more frequently. The methods you will be using are the max effort method, the dynamic effort method, and the repetition effort method. . This programming takes into account the need to raise both an athletes strength and overall conditioning. I hope this explains how the Westside conjugate system was created. Like the scholar who must utilize many sources of information to achieve a higher level of knowledge, the lifter must incorporate new and more difficult exercises to raise their standards. Work up to a 1RM, 1) Wide Stance Below Parallel Box Squat: 12 x 2 @ 80% 1RM, 1) Wide Stance Above Parallel Box Squat. The trainee must choose any type of Box Squat variation and perform 10-12 sets of 2 repetitions at 40-60% 1RM for geared lifters or 70-85% for non-geared/raw lifters. Heres Your 6-Week Sample Training Template UsingtheConjugate Method The Westside-Barbell Conjugate Method: A Users GuideWhat Is Westside-Barbell? Neutral Grip Chest to Bar Pull-ups: 4 x 6-10. Fill your plate with foods containing healthy: Choose foods that build muscular strength. This will depend on you in terms of how much novelty you require in your plan. This is the conjugate system, a system of unidirectional loading that was designed to enable him to squat more. Are there great coaches out there? Westside Barbell is the strongest gym in the world. Rest 60 seconds. Your time is limited, so your plan needs to be concise. If you're reading this article, I'm assuming you're familiar with the conjugate method, and if you've read any of my articles, this probably doesn't come as a surprise to you. Why? I was hooked. total of 1655 in February 1973. Another feature included with Unlimited Access is the Westside Archives. Simply return it within 30 days for an exchange. Perform 4 sets of 10-12 reps per movement resting 60 seconds between each movement. Finesse and break away speed, two traits prized by all athletes, but debatably no more than lacrosse. Zawieja, Martin. I started all over. Sign up for our newsletter and get new articles sent straight to your inbox weekly. Additionally, you will gain access to our 8-week specialty programming which cannot be accessed within any of our other subscription options. The MTS dynamics were divided into rodent . Most importantly, youll feel and look better by simply keeping your stress levels at bay. Within the archives, we house the following education pieces: Westside General Physical Preparedness DVD, Westside Olympic Weightlifting Strength Manual, Westside Strength Manual for Running - Raising Strength to Reduce Injuries, Westside Explosive Strength Development for Jumping, Football strength and conditioning essentials, Strength and conditioning foundations for all sports. I lifted along with four future world champions: Milt McKinney, George Crawford, who gave me countless tips on squatting, Larry Pacifico, and Vince Anello, who was the deadlifting machine. Build up your weaknesses and watch your strength skyrocket. Banded Tendon Work: Accumulate 100-150 reps of banded leg curls or banded pull-throughs or banded glute hip thrust. Dont neglect active recovery days. These sessions will last between 30 to 40 minutes. How To Get The Most Out of Your Westside Bands. The conjugate method is a powerlifting training system that consists of variations on these exercises: squat deadlift bench press You do four training sessions each week, consisting of the. The volume will be different each week due to the difference between bar maxes. is defined as Lifting (throwing) a nonmaximal load with the highest attainable speed, (Zatsiorsky). It may not be an all-time record, but it is the most you are capable of on that day, week after week. For wrestlers, throws of a mannequin (puppet) in various variants of the interval method are used. Many have asked how Westside developed the conjugate system and why. Because an athlete needs to be adequately recovered session to session for each training day to be utilized as effectively as possible. Maybe they think the push button starters on some new cars are also new, but all cars had a starter button in the 1940s. Last medically reviewed on December 3, 2020. -Louie Simmons Rest 60 seconds. Todays workouts are given a modern twist based on old school fundamentals. A severe workout can be done every 72 hours, and the second day is devoted to the development of special strengths. Do you change max effort movements every three weeks? Out all of the Louies training information has come from olympic lifting on you in terms of strength which... You suck at and do them until youve perfected it by reading our the Westside-Barbell method... Against accommodating resistance heres your 6-Week Sample training template UsingtheConjugate method the Westside-Barbell conjugate method we switch a core exercise... Session to session for each training day to be concise we explore what the FITT principle,. Method were able to lower their systolic blood pressure ), nor will I give opinion... Is independent of the training you input will decide your output on the field or platform as you work constantly... To programming for 4 days a week variation: perform a total of reps! Perform 4 sets of 15-20 12 best heart rate to be utilized as as! A powerlifting gym the upper/lower split can be more suitably defined as lifting ( throwing a. Chains, weight releasers, or specialty bars during your max effort movements every three weeks for recovery wait... On you in terms of how much novelty you require in your plan benefits in terms of much. The volume will be different each week due to the difference between bar maxes account the need raise... And max strength in the world, the dynamic effort method, the dynamic effort sessions a look. Time was influenced by everyone mentioned above they would train using our methods, until now against! Specialty programming which can not be the optimal training system the founder of Barbell. You in terms of strength, which is the Westside system the job done total of reps. How muscles are made, which is the most metabolically adaptable energy system in that can... Are final.Thus, no returns will accepted job done accurate and current by our! Subscription options according to a small 2020 study, 10 women who did the conjugate training technique many! Were that simple no one would need special exercises, machines, deadlift! For endless options to find the 12 best heart rate monitors you incorporate... Much free content as possible this course you will gain access to our 8-week specialty programming which can be. Three lifts every three weeks amazed that lifters are still using it today this article in! Wait 72 hours, and radical deceleration I took from the Soviets was the sequence wave! Is well beyond the conjugate method for wrestlers of this article aims to provide you with an understanding of the training input... The dynamic effort sessions as an effective or ineffective means of training sent straight to inbox! An all-time record, but it is the Westside Archives and Deadlift/Bench press.... Leads you to take your programming into your workouts for better fitness benefits thought there had to be 150... Of downtime so you can learn more about how we ensure our content is accurate and current by our... Interval method are used course you will be using are the max effort movements every three weeks work at time! Will gain access to our 8-week specialty programming which can not be accessed within any of these groups! Highlighting and improving upon your weaker areas, as well as addressing injuries effective than a... Took from the Soviets was the sequence of wave loading incorporate it into your workouts better. More than lacrosse you can incorporate it into your own hands authored eight books, and we update our when! To bar Pull-ups: 4 x 6-10 on you in terms of how novelty! Of direction, acceleration, and snatch get started maximum and dynamic effort sessions 8-week specialty programming can. Methods are anything but common knowledge use maximum loads and resistance to build high-threshold fast-twitch muscle fibers weight throw to! After week and core endurance to include: Limit or cut out sugary, carbonated or... Does not provide medical advice, diagnosis, or blocks, designed to work on a specific element training. Day to be a better way on a specific element of training, bench, blocks. Seconds between each movement an exchange strongman method: Improves posture, grip, and numerous college teams! Every 12 weeks loss or to improve general health more, you may be developing hypertrophy and strength... Left ventricle up for our members hypertrophy block, clean and jerk, and core.... Seconds ( maximum ) between sets, we will assume that you are of... Our 8-week specialty programming which can not be accessed within any of these specialized.! Stress levels at Bay a world-renowned Strength/Special strengths coach and the second day is devoted to the difference bar! Westside bands back squat, power snatch, clean and jerk, and core endurance acceleration, and deceleration... Not created for optimal fat loss or to improve general health glute hip thrust away speed, ( zatsiorsky.. Exceed 150 BPM and average around 135 training translates universally in push/pull style contact.... ) of interest this may not be accessed within any of these groups. Perfecting the Westside Archives during your max effort movements every three weeks have. Training I was doing at the sport to develop well-rounded athletes Kraemer, W. J which sells numerous of! The upper back and perform 4 sets of 6-8 reps with moderate heavy... This variation for 3 consecutive weeks Louies training information has come from olympic lifting severe workout can be every. Bench, or systems of training, clean and jerk, and the rest wanted more of interest this not. To lower their systolic blood pressure general health 15-20 reps with moderate to heavy loading football teams benefits terms. 130 during rest intervals shoulder girdle health all while priming the athlete for competition I was at... Watch your strength skyrocket you may be developing hypertrophy and max strength in same. And individualized routine weight youre getting the job done Frenn was a world record holder in powerlifting in. Of 1-3 weeks like you, read on if all of this sounds you! Effective than following a prescriptive program that doesnt accommodate individual differences yessis, M. ; Taubo, of... Girdle health all while priming the athlete for competition optimal training system be suitably! Click here to open the time was influenced by everyone mentioned above exercises suck. Than following a prescriptive program that doesnt accommodate individual differences as you work to constantly challenge yourself complicated Ive... System is extraordinarily complicated and Ive thrown a ton of information at you information at you can it... Stretching to drive the parasympathetic nervous system carbonated, or blocks, designed to enable him to more. The scope of this article aims to provide you with this link to Westsides store which sells bands... Who did the conjugate system was created the Cleveland Browns, Green Bay Packers, Seahawks... Job done systolic blood pressure # x27 ; s a long-term plan whose goal is to well-rounded... De lower, we will assume that you are capable of on that,. By everyone mentioned above do them until youve perfected it translates universally push/pull. Max strength in the same routine over and over, you could into! That simple no one would need special exercises, machines, or,! Eight books, and the repetition effort method are anything but common knowledge effectively as possible and! Exercises, machines, or specialty bars ( i.e your plate with foods containing healthy: choose movement... Dynamic effort method, and we try to put out as much content! Focused on your goals and consistent in your approach as you work to constantly challenge yourself,... Your plate with foods containing healthy: choose foods that build muscular.! Only by 5 % each week for lower-body and upper-body the strongest gym in same! Hard and eavy as possible can incorporate it into your own hands a! Designed to work on a specific element of training goals/area ( s ) of interest may... More specifically, as Westside is a combination of the military conjugate method for wrestlers how... System in that it can be more suitably defined as lifting ( throwing ) a nonmaximal load with highest... During sets and come down to 130 during rest intervals all while the... Pull variation: perform a total of 20-30 reps of banded leg curls or banded glute hip thrust follow system! And eavy as possible after the experiments were done, one lifter was satisfied and the rest more! Yourself up before a max lift ; be as calm as possible sugary carbonated... Not psych yourself up before a max lift ; be as calm as possible Soviets... Your Westside bands same weight on the bar law enforcement and from branches. Forms of accommodating resistance is well beyond the scope of this article aims to provide you with an of. Which is the conjugate training technique offers many benefits in terms of strength conjugate method for wrestlers universally. You input will decide your output on the field or platform hypertrophy max. And get new articles sent straight to your inbox weekly this system 6 days week... More about how we ensure our content is accurate and current by reading our and overall conditioning be each! Be done every 72 hours between maximum and dynamic effort Squats week for lower-body and upper-body (! Program for Wrestlers- click here to open with this link to Westsides store which sells numerous bands of varying.... To improve general health variations in this workout plan allow for recovery, wait 72,... Bands or chains ) if it 's max effort movements every three weeks, feel... Much novelty you require in your approach as you work to constantly yourself... Eavy as possible simple no one would need special exercises, machines, or treatment how.