Lifting a submaximal weight at the fastest speed possible. The westside method, also known as the conjugate method, is a program that is often times misunderstood in the raw powerlifting realm. Repetition method lifting a submaximal weight to the point of failure. Jan 03, 2017 the core of westside program is three workout systems. Conjugate direction methods can be viewed as being intermediate between the method of steepest descent and newtons method. Westside barbell is a private, invitationonly, elite training facility in columbus, ohio that was created by simmons.
The westsidebarbell conjugate method is a tried and true method. Additionally, increasing weight and volume for accessory exercises is a linear element. Day1 military press 531 scheme close grip pause bench 5x10 corresponding assistance work from the. So, the conjugate system is a fourday system made up of two max set days and two dynamic days. Unlike other forms of periodization, the conjugate sequence system css utilizes various training methods designed to improve numerous athletic qualities, all at. I cannot even put into words how much these touch my heart.
Maximal effort method training at or above 90% of your 1rep max rm. After running jim wendlers boring but big 3 month challenge, i am now considering trying the challenge again accept with some typical conjugate exercises. This manual contains the best bench press training information gathered over these years. Also, dave has been extremely helpful during numerous phone conversations. Table talk podcast clip dave tate s simple and effective conjugate training guide the conjugate method isnt simple for everyone, which is why dave decided to write down an explanation on the table talk table.
I hope that i have explained everything in greater detail so that you understand what needs to be done. Through optimal programming and consistent training we strive to strengthen the athletes mind, body and passion for becoming the best they can become each and every day. The conjugate method brings together all aspects of training simultaneously. Training at or above 90 percent of your one rep max rm. We have stripped all formatting to make this pdf and print friendly. Conjugate training, strength program, powerlifting, bench press.
It has also become very important to all of team elitefts. But thats because dave signs my checks and i have to nod and laugh whenever he says. The conjugate method many have asked how westside developed the conjugate system and why. The wide variety of special exercises will perfect form. Westside barbell system presentation weight training. 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. Westside vs the russian conjugate system kabuki strength. The salisbury university sports performance program looks to impact, influence, and inspire greatness into the lives we touch daily. Before you embark on any physical fitness program, please consult a doctor. This is the most effective method to gain strength continuously throughout the year, with no ridiculous offseason. The classic conjugate template calls for 4 training days per week. One, youd better use periodization and two, you better listen to dave tate. Every year dave sends me the pictures and thank you letters from the childrens whose lives this project has touched. Conjugate method used with max effort method, switches up the lift used during max effort every 12 weeks to prevent cns fatigue.
Oct 03, 2017 coach and powerlifter matt wenning, ms, discusses the benefits of conjugate periodization in this talk from the nscas 20 coaches conference. Any raw lifters here mess with the conjugate method. This book may not be reproduced or recorded in any form without permission from the authors. Dave tate and nate harvey coach at howe military academy duration. And, everyday we do the repetition method for the accessory movements. In writing this article i solely aim to provide a reliable source of information which outlines how to use the westsidebarbell conjugate method.
Ive heard it 435 different times and it never gets old. But im assuming your aware of the philosophy behind block periodisation and its many benefits. Free basic conjugate training manual 9p2008 elitefts, jim wendler, dave tate. The westside method is a periodization program known as conjugated periodization.
In this article, we provide a comprehensive, quantitative overview of the periodization research. I started training full time in powerlifting in late 1969 after returning from the army. Dan green and dave tate talk powerlifting training. If not, there is a ton of information on the conjugate system on, including this extremely thorough breakdown by dave tate, in the 8 keys. Before discussing periodization, you should have a thorough understanding of what the research says. In part 1 of this article, dave gave you a thorough explanation of linear or western periodization. Westside barbell template working with the standard template by jim wendler for. I recognize that theres a general consensus online that the conjugate method is worse than useless if youre a raw lifter, but i thought id throw this out there anyway. Dave tate s periodization bible different assistance. This conjugate training program was first published in dec of 2000 and has helped thousands of lifters break prs they never thought possible. No matrix inversion and no storage of an matrix are required. This time, dave will explain the improved westside variation of this popular method. Jun 08, 2015 westside may be synonyms with max effort, dynamic effort, repetition effort and a whole host of other special methods but is that what really makes up the conjugate system of training. Westside barbell club involved in strength training for over 27 years, he is also a strength coach for numerous american football teams.
Each 3 week block of speed work employs linearity, either by increasing the bar week over the 3 week wave, or by increasing the chain weight or band tension. Variety conjugate thrives on variety in exercises, especially with regard to max effort exercises. To get stronger and bigger you must move heavier weights or get extra reps with the same weight. Each week, the lifter switches a barbell exercise, always working up to a max single in a special squat or box, rack, or band deadlift. My question is, is there ever a time where you would use a block periodisation. Periodization for powerlifting the definitive guide. The reason that the westside gym has become the strongest gym in the world is because of this conjugate method. We start by examining the quadratic problem with the solution q x b. Conjugate direction methods we now look at another type of methods that only use gradient information. A users guide and the westside barbell conjugate method. The usual implementation, the conjugate gradient algorithm, requires no hessian matrix evaluations. Nov 06, 2012 the conjugate method also improves spp special physical preparedness e.
And this is where conjugate planning comes in handy as it allows you to address all these. For more info about strength and conditioning, visit. At westside, a weekly plan is used on max effort day. Additionally, any exercise named below can be looked up in the elitefts exercise index. Dave was extremely gracious in spending several hours with coach uye and myself in tucson, april 2002 the night before a 2day seminar that we were unable to attend. Powerlifting follows a very simple method, one which is often overlooked, underused and undermined. Dave tate and jim wendler talk training for allaround fitness. Oct 11, 2012 in my articles the westside barbell conjugate method. Dave tate is the founder and ceo of elitefts and the author of under the bar. The standard template was first introduced in dave tate s article, the periodization bible, part i and is covered extensively in the periodization bible, part ii.
The maximal effort method is used to create high levels of muscle tension. I am aware that wendler disagrees with almost all alterations to the program but does the template i have seem effective. Who is nate harvey and why do his athletes use the. Download the westsidebarbell conjugate method a users guide syatt fitness save the westsidebarbell conjugate method a users guide syatt fitness for later dave tate. Conjugate method for powerlifting explained and why i hate westside duration. Sep 16, 2011 dave tate has spent over two decades under the bar, learned from the best coaches and trained with more world recorder holders than most people will meet in a life time.
Remember that the steepest descent method had problems with illconditioned problems. Should the conjugate system and the conjugate method be used interchangeably and is westside conjugate and russian conjugate comparable. A guide to accessory work i outlined how to program and structure your individual training routine based on westsides conjugate method. Dave has been involved in powerlifting for over three decades as a coach, consultant and business owner. Joe d after purchasing your super strength dvd great video. Conjugate is a great style of programming but presents some challenges to the beginner, all of which are addressed in my template. 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. To show how one uses the max effort method with westside training, ill first give a brief overview of the westside method and the standard template. The similarities of the westside conjugate system to the one devised by the soviets at the dynamo club are obvious. Conjugate training is a method that brings together all aspects of training at the same time. This is why tools like special bars, bands, and chains are used. Jul 07, 2014 today, im going to talk about the basic conjugate training system with you.
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. He has logged more than 10,000 hours coaching professional, elite, and novice athletes, as well as professional strength coaches. It accomplishes this by using a large number of sets for low reps. Before i begin its important for me to clarify what i aim to accomplish through writing this article. Best westside barbell book of methods documents scribd.
The only 5 strength training programs youll ever need. A complex method of rotating special exercises that are close in nature which build up the weaker muscle group. Periodization simply means organizing training plans of one year or more into shorter manageable plans, i. The efficacy of the program is validated by the success and continued progress of the athletes training under coach simmons. Lifting a submaximal weight to failure or near failure. Dynamic method accelerating 5060pct of a max as quickly as possible to achieve a greater amount of force fma max effort method using 90pct or more of a max. The conjugate sequence system is a form of periodization used for the development of numerous athletic qualities at once. Westside barbell in columbus, ohio is the only gym in the world to have two powerlifters with over 2700 pound totals, five over 2800 pounds, and one who has the biggest total of all time at 3005 lbs. Dynamic effort method lifting a submaximal weight at the highest speed possible. The standard template there is a great story from dave about how the standard template originated.