Thanks for reading the blog and checking out the video. Don’t be the strength coach who plays exercise bingo and throws any random exercises into the program without thought and reasoning. – Build to a max in 8-10 sets DB Snatches each Just because you box squat with chains on the bar does not "make you Westside. The Westside Barbell Methodfollows a four-day split: two upper-body days and two lower-body days. Rest 60s. 3) Conventional Rack Deadlift against bands below knee: 5 x 3 @50% + 30% band tension, every 60s. 2) Speed Bench Press against bands: 9 x 3 @50%  ", WATCH: Nate Harvey — Training and Coaching with the Conjugate Method. *Goal each set is 90-95% effort. And just so we’re clear, "to be more explosive" is not proper justification for any programming decision — EVER! Day 2 Jason has been involved with the fitness industry for close to 15 years working with athletes from all walks of life including soccer moms, professional athletes, and military personnel almost exclusively using the Conjugate Method as the basis of all his programming. There are no absolute rules when programming your way through each lane. Day 1 and 2 are your max effort days, I usually front load the week and run them on Monday and Tuesday.. Days 3 and 4 are your dynamic effort days to improve speed and explosiveness.. Day 5 is more of a technique work day where Snatch and cleans at 60-80% are complemented by things like … Day 3 (Active Recovery) Reverse Hyper: 4 x 25. *Each athlete runs 400 meters each and completes 10 alt. Brian Alsruhe’s conjugate program is a 16 week, 4 day per week strength program that utilizes conjugate methods (dynamic effort, max effort) to stimulate strength gains. Max Effort Method - Typically broken up into a lower body day and an upper body day (2 days per week), the max effort method teaches the athlete to strain under load. Based on where an athlete is weak in the big 3 movements, he will select special exercises which are then performed for higher reps and volume. But in the beginning, it's not 100% necessary. The opposite of this would be the old western or linear model of periodization. 2a) Fat Grip DB Hammer Curls: 3 x 10-12. 2b) Banded Pushdowns: 3 x 30-50. Among the techniques he's developed to strengthen the already supersized is the Conjugate Method training system (sometimes called the Westside Method), which employs single repetitions as one of its core training tenets. John O'Neil (@ONeilStrength) is a coach at Cressey Sports Performance-MA. close, medium, wide. Matt Wenning told me he will use linear periodization for the reps and loads but Conjugate Method for the exercise selection. The Westside Barbell Method, also known as the “Conjugate Method”, was developed by Louie Simmons. – Use a 13-14″ Box. Minute 5: 60s Active Recovery Bike at Zone 1 In part three of this series, I’ll take a deeper dive into how we program using a conjugate method of periodization for our athletes with a higher training age. Using a format made popular by Louie Simmons (Westside Barbell) Ive structured the program to fit the needs of a combat sports athlete or anyone that wants to train like one. Melbourne, Australia. Whether you’re intermediate or an advanced level athlete, this can work for you. After running 1x20 (by Yessis) for the first phase of off-season training for my athletes, I am going to being implementing the conjugate method to focus on maximal strength development. C) Accessory 12 Lateral Burpees Over the Bar You can contact him by email at joh.oneil@gmail.com and follow him on Instagram. In the past, I have programmed the Max Effort days using the 5/3/1 template and have found great success. I will, however, say this: most of the time that we steal ideas from Westside, they work very well. An example Olympic weightlifting program for the conjugate method and Olympic weightlifting. Below you’ll find two different spreadsheets / templates for the program. Max effort days work up to a 3 […] No rest. Day 1 4 Touch n Go Power Cleans @70% of #1 I understand this system is extraordinarily complicated and I’ve thrown a ton of information at you. Day 4 Share Tweet. Unlike other forms of periodization, The Conjugate Sequence System (CSS) utilizes various training methods designed to improve numerous athletic qualities, all at the same time. Nor is there a need to do any form of speed work such as plyos, dynamic box squats, throws, or anything of the sort. I told you it was going to be simple. This program is designed to keep an athlete fully prepared throughout the year for competition. One of the biggest advantages of doing CrossFit is the consistent stream of excitement stemming from a long list of novel exercises. The Conjugate Method successfully helps athletes develop their work capacity and improve their limiting factors and is useful for athletes of all abilities, not just powerlifters. Conjugate is a planning model that was created in the former Soviet Union and popularized by Louie Simmons and the athletes of Westside Barbell.