Nothing particular about these two weeks i chose two at random, because i feel that any two weeks should give a fairly accurate representation of the programming we utilize. Westside for skinny bastards a modified lifting program for hardgainers by joe defranco this article originally appeared on. I use a 3 week wave system which leads into circa max and delayed transformation. At crossfit conjugate, we have formed a marriage between the westside conjugate system and crossfit, to develop the most effective system to produce the strongest, fittest athletes in the world. To this day, the westside barbell book of methods is one of the most interesting works ive ever read on powerlifting. The similarities of the westside conjugate system to the one devised by the soviets at the dynamo club are obvious. The crossfit level 1 is an ansiaccredited certificate and the ccft is an ansiaccredited certification. 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. But thats because dave signs my checks and i have to nod and laugh. The idiots guide to the conjugate strength training method. The conjugate method also improves spp special physical preparedness e. The most well known and promoted variation of conjugate training is that utilized by multiply competitive powerlifters.
This particular method has been made famous by the crossfit world, which. The rest between sets should be kept at 60 seconds. It is an im portant experience for anyone seeking affiliation with crossfit. The crossfit method is to establish a hierarchy of effort. Westside barbell template working with the standard template by jim wendler for. Aug 11, 2017 the conjugate method was originally designed by louie simmons, the owner of arguably the strongest gym in the world, westside barbell. Crossfit athlete sam dancer shares his training style and how he incorporates the conjugate method into his crossfit regimen. When using the css, various methods are combined to produce the greatest. This book is a collection of training methods i have obtained through the past 30 years. With a conjugate method routine you become flexible and work on different areas that you want to improve on. The classic conjugate template calls for 4 training days per week.
The crossfit journal is an advertisingfree digital publication dedicated to functional fitness. Conjugate programming for a crossfit gym crossfit main line. Prizefighters, cyclists, surfers, skiers, tennis players, triathletes and others competing at the highest levels are using the crossfit approach to advance their core strength and conditioning, but thats not all. In other words, youll become great at moving well for lifes demands carrying kids, chasing your dog, or other enjoyable recreational activities. Westside for skinny bastards a modified lifting program for. Melissa hoff 20 crossfit games competitor also lifted in the powerlifting meet and completed the iron distance race. 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. There is a great story from dave about how the standard template originated.
Initially developed in the 1970s by the russians, the conjugate system was designed to build. Their experience and success with marrying the westside conjugate method with. Apr 01, 20 what follows is two weeks of programming from crossfit monterey from january 20. As a world renowned lifter himself, he squatted 920lbs after reaching his half century, which we can all agree isnt anyones physical peak.
The concepts im going to introduce are hardly new, but this article is intended for those who are less familiar with the conjugate method. The conjugate system, made popular by louie simmons, is one of the most versatile training systems for a number of reasons. Special thanks goes to rich estes, briefly a crossfit 858 athlete prior to moving to texas, but formerly a coach and programmer for socal strength club. Ironcially, cf has a lot of crossover with the conjugate method in principal. The conjugate sequence system is a form of periodization used for the development of numerous athletic qualities at once. Mar 25, 2020 a conjugate method is the act of rotating your exercises in a weekly session. In a recent crossfit journal video, louie simmons on the conjugate system. With the growth of crossfit, both as a fitness program and a competitive endeavour, programming has become a commonly argued topic all over the internets. Westside barbell is the strongest gym in the world. Crossfits worldclass education and training includes entrylevel courses such as the level 1 certificate course, intermediatelevel courses such as the level 2 certificate course, and agespecific courses such as the crossfit kids certificate course. Since i started crossfit in 2006, ive noticed a trend in our community. Lucascrossfit linear progression is a system utilized by many crossfit practitioners for the strengthtraining component of. Exercises can include various forms of the box squat, rack pull, deficit deadlift, and good morning, performed at a rep max.
The two most common types of periodization in western culture are linear periodization and conjugate periodization. Periodization refers to the longterm planning of training to create an optimal peak performance. The conjugate method comes from the world famous westside barbell gym in columbus, oh and its owner, the legendary louie simmons. The standard template there is a great story from dave about how the standard template originated. Its a 4 day a week program with 2 days being max effort days upperlower body and 2 days being dynamic effort or speed days also upper and lower body. Crossfit certificate courses are open to individuals and trainers at all stages of development.
To this day, the westside barbell book of methods is one of the most interesting works ive ever read on powerlifting albeit also one of the more. Proponents of a conjugate model argue that it produces athletes who are always ready to compete. 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. On a worldwide scale, we have athletes like samantha briggs and lindsey valenzuela number 1 and 2 worldwide ranked crossfit females following our strength programming, and crossfit conjugate black team placing in the top 25 for the first open workout this year, 14. This facility has built some of the strongest lifters in the world and louies westside method heavily featured the conjugate method. This course is for the athlete and trainer interested in learning the methods used by louie simmons of westside barbell. The level 2 builds upon the level 1 certificate course and is designed for any crossfit trainer who wants to refine their coaching skills and acquire a deeper understanding of crossfit methodology and its practical application as a trainer, including program design, lesson planning, and implementation. Programming for crossfit juggernaut training systems. I believe it is an immutable fact that an increase in absolute strength for any crossfitter would make him or her a better crossfitter assuming said strength is not accompanied by a big increase in total body. Learn the strength training methods that produced over 100. 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. The conjugate powerlifting course is designed to expand participant knowledge of the back squat, bench press, deadlift, their variants, and accessory work.
Strength and speed are the cornerstones to almost every athletic endeavor in the world. The westside barbell method, also known as the conjugate method, was developed by louie simmons. While i have used conjugate methods for my own training and several of my athletes, with great success, i dont feel it is the ideal system, as it is commonly understood, for developing elite crossfit games competitors. Many of these lab rats are doing the program youre about to read. But thats because dave signs my checks and i have to nod and laugh whenever he says. It is an efficient way to maximize recovery and results, minimize time in the gym, and keep you hungry for more. Jan 03, 2016 the conjugate method by louie simmons. If you havent heard of conjugate planning by now you must have been living under a rock. The conjugate strength training system is about teaching the body to be stronger by training the neurological components of strength while addressing imbalances or weakness in the body. The conjugate method was originally designed by louie simmons, the owner of arguably the strongest gym in the world, westside barbell. The system features a balance of training modalities on a weekly basis, meaning youre not just lifting maximally or in a linear fashion. Legendary powerlifter louie simmons explains the methods that have brought success and records to westside barbell lifters.
Commentary ranges from the insightful and intelligent to the ridiculous and disparaging. This will keep fitness at a high levela must for the crossfit society. The conjugate system is a cornerstone of westside barbell training. It is a parallel training of several motor abilities, such as strength, speed, and endurance, over the same period, with the intention of producing multifaceted development of physical fitness. Conjugate and crossfit id like to first point out that crossfit is, by yuri verkoshanksys definition, a concurrent system. Linear periodization vs the conjugate method updated. Westside for skinny bastards a modified lifting program. The conjugate method for football players box programming. The course identifies and optimizes strengths, corrects weaknesses, and reduces exposure to injury in training and sport. By now i think we all know the definition of conjugate or concurrent periodization and how it involves simultaneously trying to raise multiple qualities.
Crossfit has tested its methods on the sedentary, overweight, pathological, and elderly and found that. We thought it would be a good time to explain our programming, which is based on the westside barbell conjugate method. Athletes that incorporate the conjugate methods training methodology into their regular workout routines reach higher levels of performance never thought possible. On this day, you will perform an exercise similar to the squat or deadlift, up to a rep max. A conjugate method is the act of rotating your exercises in a weekly session. The results that i experienced were consistent, whereas using other methods id always seemed to hit a plateau or feel rundown. This is the most effective method to gain strength continuously throughout.
Crossfit is constantly varied, making it a form of the conjugate system for endurance. The conjugate system for a crossfit gym twobrain business. The conjugate method successfully helps athletes develop their work capacity and improve their limiting factors. Ive heard it 435 different times and it never gets old. Over the past decade, crossfits growth has been explosive and there is no slowdown in sight. Its difficult for me to express the significance of this in one line so allow me to reiterate while using italics because you and i both know italics makes me even more serious. Chris mason suggests ways for crossfitters to incorporate the method into a crossfit. Conjugate periodization the westside model catalyst. A conjugate method program incorporates maximum, dynamic, and repetition exercises to help maximize your strength and target certain areas. Home of crossfit powerlifting trainer course instructors, shane and laura. The conjugate club will be the only resource you need to unlock optimal training for maximal results.
Conjugate periodization the westside model catalyst fitness. The conjugate method comes from the world famous westside barbell gym in. Traditional training plans addressed single qualities at a time, like the example above. Before i begin its important for me to clarify what i aim to accomplish through writing this article. The wide variety of special exercises will perfect form. Oct 25, 2019 you will notice that during conjugate method training there is a lot of volume directed at a specific physical trait, such as maximal strength using the max effort method, or focus on powerspeed using the dynamic effort method. Over the last few years it seems that just about every in the know performance coach has discussed the conjugate method and why they find it to be the most effective way to train an athlete. Powerlifting training guide in 1972, the dynamo club had 70 highly qualified weightlifters do an experiment by rotating 2545 special exercises, including the classical lifts. As a further testament to the methods alex has pioneered, my athletes have also pushed the endurance and strength envelop.
By chris mason september 2010 is linearprogression strength training optimal for crossfitters. I believe it is an immutable fact that an increase in absolute strength for any crossfitter would make him or her a better crossfitter assuming said strength is not accompanied by a big increase in total body weight or a detraining. Crossfit is defined as constantly varied, functional movements, performed at high intensity. 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. Chris mason suggests ways for crossfitters to incorporate the method into a crossfit program.
Part 1, i spoke about using percentages from 75 to 80 to 85 on dynamic day. Conjugate crossfit by chris mason crossfit journal. These methods are used for both upper and lower body totaling 4 sessions per week. Chris mason doesnt think so and offers up a different method for building strength. However, due to lack referencing, widely varyings opinions mostly incorrect on implementing this style of training, and a crazy surge in social media savvy strength coaches there is a disconnect between westside barbell. The start of most plans would begin with moderate intensity, a decent amount of volume, and steady aerobic work before moving onto. I spent 12 years training with the wrong methods, one being the western periodization that is a dead end street. After the experiments were done, one lifter was satisfied and the rest wanted more. Nov 15, 2010 the conjugate system is a cornerstone of westside barbell training. Hundreds of articles document the tenets of the crossfit concept and provide insights from contributing coaches, trainers, athletes, and researchers. Westside barbell, the gym, has produced more multiply world record holders than any other single gym in the history of powerlifting.
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