Lots of equipped lifters swear by the power of speed work to help increase a one-rep maxes, but when a raw guy Oct 13, 2016 · Max Effort Training. May 2, 2022 · I've worked with dozens of remote coaching clients using the conjugate system, and even help lifters in my gym maximize the system to help them put together their best totals. Oct 4, 2023 · The Conjugate method provides a strength coach with many ways to develop an athlete's absolute strength, explosive power, speed, work capacity, and durability. Mar 29, 2017 · Related Topics: Conjugate Method, Exercise Programming, Louie Simmons, Raw Lifting, Strength Training Methods By: Burley Hawk The main exercise of a training day, whether it is a squat, bench, or deadlift, is what most lifters believe to be the pinnacle of the workout. I was a Top 8 bencher in 1980 with a 480lb lift at 220, without a shirt. May 22, 2018 · Over the last few years I have tried a few different training templates (5/3/1, Westside conjugate, Defranco's westside for skinny bastards, HLM). If an athlete needs lower or upper body hypertrophy training at higher intensities than usual, replacing dynamic effort with repeated effort work for Dec 8, 2011 · As a final note, I strongly encourage everyone to read The Westside Barbell Conjugate Method: A Users Guide prior to reading this. Side note: Traditional conjugate training for powerlifting usually involves some combination of dynamic work, max effort work, and repetition work. Oct 18, 2016 · A 500-pound raw floor presser would use 200 pounds and two sets of 5/8-inch chain for the dynamic method. Apr 8, 2022 · This my friends, is exactly why some lifters claim “conjugate doesn’t work for raw lifters”. Read more articles by Burley Mar 17, 2019 · This is the greatest method of strength training for improving both intermuscular and intramuscular coordination, as your body only adapts to the load placed on it. I program it into the dynamic effort day. Feb 19, 2023 · A simplified approach to peaking for a powerlifting competition when utilizing the Conjugate Method, featuring a full four-week Conjugate Method meet-peak program. Strong Lifts vs. I like to utilize a two-day conjugate training layout that’s been coined as "condensed conjugate,” because an active combat athlete will be training five to six days per week. Tracking Max Effort Progress as a Raw Lifter" Previous Article. Mar 11, 2022 · Box squats for max effort are excellent for raw lifters because they are easier to recover from, and squat depth can be controlled to force the lifter to meet the competition standard on each rep. I say this from following some of the logs on EliteFTS, from info passed down from a real life friend of mine who is a world record holder in the squat, and from reading lots of articles on T-nation, EFS, and elsewhere. A System of Varying Volumes and Intensities. Mar 27, 2017 · - Supplemental work will be EXTREMELY specific to the needs of each athlete. Wed Nov 15, 2023 The Basic Template Breakdown Oct 30, 2023 · The Conjugate Method is the most diverse and easy-to-manipulate training method and can be applied to any athlete, no matter the training situation or schedule. Day 1-Max Effort Upper Body. g. Max effort days [Read more…] Pendulum wave will train conjugate method template for lifters i missing here goes up without the weakness. 2 for 1 Smelling Salts - Click Here Currently using conjugate method as a raw lifter and this article was very informative for me. Ermakov and N. The Conjugate Method is the premier training method, and the strength and conditioning world is waking up to this fact Aug 8, 2022 · Here is the Conjugate Method Standard Template training schedule: Monday - Max Effort Lower. Some "general" examples of that would be pause work for raw lifters, and band/chain/shortened-ROM work for geared lifters. This leads to a lot of inexperience in the sport. Many other examples too. With the future method, ie the squat bar being suspended in bands from above the power rack, I shoot to handle 120% of my projected max. Apr 5, 2022 · The Conjugate Method is a method/style of training that is composed of three individual sub-methods: the Max Effort method, which utilizes the lifting of a 1RM weight in order to develop maximal strength, the Dynamic Effort method, which is the lifting of light(er) weights quickly in order to develop speed and explosive ability, and the Nov 5, 2018 · The future method is critical when you are close to a meet to give you the overload of handling heavier weight without chewing up your body a few weeks from the meet. 9 percent of lifters, I've loved bench pressing since I first touched knurled steel back in my teens. There are so many articles online written trying to bend WS training over backwards to fit raw lifting, when in reality its simply easier to train in a way that has actually worked for raw lifters. Is it necessary to have like 20 different exercises to rotate or can you just rotate a handful particularly for a raw lifter? No, a handful of exercise will work. Workout Template. Jan 24, 2022 · I don’t care if you had the best session planned out. How often should deloads take place? Reset/Recycle (deload) your training every 6 weeks if you are new to lifting. For 10 sets of 3 reps with bands or chains, the total volume without the accommodating resistance would be 6000 pounds. They’re criticizing ONE template of it which was optimized for equipped powerlifting. 2. Oct 13, 2016 · Related Topics: Conjugate Method, Exercise Programming, Louie Simmons, Raw Lifting, Strength Training Methods I am often asked how to get a big raw bench. you can look below. . 4. 1. The max effort method is your meat and potatoes. In powerlifting, the RE method is often used as a means to develop hypertrophy/general strength/GPP, with the end goal of increasing the weight on the bar for the main lifts. Meaning, you can increase your potential strength ability by getting in better physical condition. I consider this lifter to be new to conjugate, so I will be utilizing the template outlined in this article to put this program together. Mike Israetel discuss the benefits and shortcomings of their design: Check out the Templates for yourself: Into my third week of running Conjugate Method, and can definitely say I like it. It absolutely is applicable to raw, drug free lifting. In reality, the exact opposite is true. It is posted in the workout section of westsides forums. During that time frame, I won a gold medal at the IPF Classic Raw World Powerlifting Championships in suzdal, Russia. I’m big on autoregulation and picking your max effort movement the day of the workout. [1] Conjugate style training reinvented by one the best to have ever done it for raw lifting. Mar 15, 2019 · The conjugate sequence system is a great system for any lifter, and when utilized in an intelligent manner, it can be used with great results for the beginner and intermediate raw lifter. Dynamic effort box squats are where you can begin to get creative in the way you sequence your weeks or waves. However, keep in mind that the process used to select and organize these max effort lower exercises can be directly applied to max effort upper exercise selection. Rotate the main strength exercises frequently enough, approximately every 4-8 weeks to create new stimuli. on my Squat, 40 lbs. D. Other lifts would be to stand on a 2 inch box or on plates with 220lbs or 280lbs of band tension and do sumo or conventional style, low box squat with specialty bars, one rack pull of some kind and one pull with plates on mats or standing on mats per month. Westside Barbell. Here is Misha Koklyaev, 900 pound raw deadlifter and all-around strength badass, deadlifting 750×10!! Increase the volume of your training and watch your raw lifts skyrocket!! Chad’s Conjugate Periodization Template. It was divided into different time periods, or blocks, designed to work on a specific element of training. As an athlete begins utilizing a Conjugate Method training program, the focus needs to be on selecting exercises for both main and accessory training that adequately target all involved muscle groups. No one can afford to take time off. You have been warned… Enjoy. Strongman Method: Improves posture, grip, and core endurance. Jul 13, 2023 · Conjugate training is a term coined and expanded upon by the late, great Louie Simmons, a well-known strength coach at Westside Barbell. While the programming is broken down in a Monday-Sunday format, the same block of training can be used for 3 weeks based on accommodation to the chosen movements and lifts, and of course the 2 days ago · Targeting weakness is frequently misunderstood by those new to the Conjugate Method. It also seems to attract the younger demographics that grew up with technology. The Conjugate Method is actually made up of 80% special exercises meaning your work with the barbell will only make up 20% of your training volume. comFull Video on Patreon and YT Memberships (Audio on ALL Podcast Platforms)AlphaDestiny aka Alex Leonidas sits down to talk about his Aug 6, 2022 · There are many conjugate training programs. Some work and many don't. You may have a few hours to prepare, other circumstances may require an immediate evacuation. Aug 16, 2023 · Speed work for raw powerlifting gets a bad rep sometimes, and I can understand why. Jan 12, 2021 · With guys like George Halbert who benched 635lbs raw at a bodyweight under 242lbs, to raw lifters like Chris Spegal and Burley Hawk who have both benched over 600lbs raw in competition, we have proven the Conjugate Method’s effectiveness for bench press training. I have followed his example in sidestepping any discussion of chains, bands and lifting gear. There are any references about conjugate method template for raw lifters in alessiagoldie. Do not enter a maintenance period here. I’d also encourage you to think about utilizing this split for those that have high-stress levels. Aug 23, 2017 · I think Conjugate is going to be a tough one to write a spreadsheet for. Prilepin’s 1974 data, you will note that he used a set number of lifts per workout, and A. Printable evacuation checklist - We recommend you download and print out the checklist. Westside Barbell implements Conjugate System where different exercises or exercise variations are performed every 3 week and every week for the elite lifter. Sometimes doing some breath work and light pump work is needed for the day. Aug 3, 2022 · And to its credit, "classic" conjugate method training is truly a perfect system for a particular goal: building the squat, bench, and deadlift. Mar 12, 2012 · I have an extensive alternate westside template for raw lifters called westside for raw. This program is described as a high-frequency, full-body training program . I've been attempting the same thing by adding a short high rep workout but his monthly approach might be better. Even when I competeted and trained gear my raw numbers where huge, I just never did raw meets and never regularly trained raw. The changes should not be too large, however. Nov 18, 2020 · This video is vdeo on how to structure the conjugate method or westside barbell method for Raw lifters. Now, for most raw lifters, dynamic work probably isn't necessary, so traditional conjugate training probably isn't the way to go. Templates For Goodnotes. At first, I benched for high school football, and because the coveted "250 Club" T-shirt was a must-have. When a lifter increases their work capacity, they elevate their performance ceiling. If something isn’t working, ditch it. Similarly, you may alternate between flat bench press and incline bench press. Within the first 10 months, I put 80 lbs. Base it on how you feel. To explain this strategy, we will focus on max effort lower. Conjugate-based training allows for a variety of training splits to be possible. This template represents the basic Westside Barbell training schedule and utilizes the max and dynamic effort methods throughout the week. Sep 7, 2019 · Westside For Raw Lifters is a follow up from my previous video on the westside conjugate method for raw lifters titled "Conjugate Method For Raw Lifters"http Want to know if the conjugate method for raw lifters actually works? Despite popular opinion the Westside Barbell Conjugate Method does work for RAW powerlif Sep 18, 2014 · Louie has spent a long time perfecting the Westside Method for geared lifters. Mar 14, 2022 · The conventional belief amongst many powerlifters is that regular implementation of max-effort training days almost certainly will lead to injury. Nov 20, 2021 · Get stronger, bigger, and quicker following this 12-week conjugate program for raw powerlifters. To me and the lifters I program for, conjugate keeps things exciting. us. The only reason westside doesn't work is that people implement it wrong. I hope this article about conjugate method template for raw lifters can be useful for you. This program mirrors the rotation Seth used in 2019 to total 2001lbs at 275. on my Bench and 60 lbs. Nov 6, 2012 · The conjugate method also improves SPP (special physical preparedness e. Sep 22, 2019 · 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. Jan 16, 2021 · When building a conjugate program, including GPP work is paramount to the success of a lifter. After college, I hit my first official 400-pound bench in a contest—and did it raw. Jul 6, 2020 · Successful Conjugate Method training depends on accurate training data and tracking max effort single-rep lifts. It makes heavy use of resistance bands and chains so it is recommended that these are used when following the program. Raw lifters generally need to focus their main movements on different areas than equipped lifters. Apr 18, 2020 · 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. Jun 6, 2022 · The 3-Day Conjugate Split for the Raw Lifter is a simple and practical solution for those on a tight schedule. Beginning Week 1 of the season, the program shifts focus. In the world of the Conjugate Method, the basic template is the starting point where all programs begin. Aug 27, 2023 · In terms of effectiveness and efficiency, no method matches the Conjugate Method. 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. Web open open conjugate method template excel key coaching notes: Mtpmjm Aug 23, 2017 Mtpmjm Active Member Awards 1 Aug 23, 2017 #1 Does Anybody Have Any Good, Solid Conjugate Pdfs Or Excel. this programming is for you. Aug 5, 2022 · This misunderstanding is caused by the wealth of misinformation presented online by individuals both for and against the Conjugate Method. The template will be updated every 4 weeks, but max effort exercises will probably stay the same unless it something Conjugate Method for the Raw Lifter (RTS Methods) - Bodybuilding. Feb 27, 2024 · The Basic Template. In this article, the abbreviations ME, DE, and RM represent max effort, dynamic effort, and repetition method, respectively. Is that still mainly a “glutes, hips, hamstrings, and posterior chain” exercise or do you think it just might put a little more emphasis on the quads than a wide stance box squat. Exercises should be changed but kept in the same movement pattern. Begin to use this method after a warm-up to single attempts until setting a new personal record. " Apr 16, 2017 · WATCH: Nate Harvey — Training and Coaching with the Conjugate Method For the purpose of this article, conjugate training will be defined as training multiple special strengths throughout the year by using varying methods within the weekly plan, in an effort to raise multiple traits the entire year as opposed to only during certain blocks of Aug 15, 2013 · While the strength curve of each movement will be different for raw lifters than it is for equipped lifters (as I stated before), raw lifters with particularly long levers or high-end sticking points will greatly benefit from performing dynamic effort work with accommodating resistance. Jun 21, 2018 · Yes I have heard a lot of raw lifter bagging on conjugate but it works for raw too. Why use a three-week wave? If you look at A. As time passes, the strength and conditioning world will continue to realize what we have long understood at Westside - Lou is always right. You need to change some things, but it can certainly be done. We would like to show you a description here but the site won’t allow us. on my Deadlift. Conjugate Method Template Conjugate Method Template - Here is the conjugate method standard template training schedule: Web this template calls for only 3 special exercises per 16 weeks. It's simple; instead of committing large blocks of training time to develop specific strengths or abilities, the Conjugate Method allows an athlete to train multiple types of strength simultaneously. The basics of the standard Oct 31, 2022 · Burley Hawk is the Digital Content Manager at Westside Barbell and a Conjugate Method strength coach. Oct 13, 2022 · Additionally, The Conjugate Method can also be performed by alternating between different exercises to create even more variety. Next Dec 3, 2020 · The conjugate method is a good option for bodybuilders, athletes, and weightlifters who want to build strength, endurance, and muscle. Full range lifts (Squat, Bench, Dead)must be included as well as using exersises that will build the bottom of each lift (pause squats, dead squats, deficit deadlift ect) which would be the sticking point for the raw guys as opposed to equipt. Sep 23, 2016 · The Renaissance Periodization Training Templates for Hypertrophy, Strength and Peaking have helped hundreds of athletes improve their training. A study of this system showed that only one lifter was satisfied and the rest wanted more exercises to choose from. Jan 22, 2022 · Now that I’ve outlined three different options for using the conjugate method in a three-times-a-week training split, this should spark new ideas with regards to effectively utilizing the conjugate method for those with limited schedules. The Conjugate Method is a weekly strength and conditioning training system that decreases physical weakness. Apr 4, 2023 · Below is a base template that athletes, coaches and lifters can utilizing the functional conjugate method of training in a more customizable format. This will be a complete 12-week guide to get a new lifter ready to take on the platform. It is a 1/2 year plan. I think it’s too important to practice the competition lifts, and that speed work is less useful. 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. If you're wanting to hit new PR's, learn something about the system, and firsthand grow your total while training smart. This normally looks like this: Powerlifting Power Program for Raw Lifters Powerlifting program to build strength and power! A 12 week Westside Barbell Conjuagate Method for raw lifters and athletes to get stronger! Apr 24, 2019 · For example, Mike T at RTS and others critique the DE work as really only effective insofar as it provides additional volume. Please feel free to add constructive comments, including corrections. Atanasov’s data from While we encourage all those new to the Conjugate Method to master the basic template first, we also want to encourage those familiar with Conjugate to use the methods as efficiently as possible. Conjugate means to bring together, so conjugate training is literally joining together different training styles into one micro or meso training cycle. The training week consists of four total training days, two max, and two dynamic I also have seen limited supporting evidence for conjugate training as a successful training method for raw lifters in particular. Mar 12, 2024 · When followed to the letter, the basic template ensures athletes achieve the correct amount of exposure to training intensity, volume, and frequency every week. Powerlifting program to build strength and power! A 12 week Westside Barbell Conjuagate Method for raw lifters and athletes to get stronger! Nov 29, 2021 · The Starting Strength Video & Audio library provides videos, podcasts, interviews, lectures, and practical instruction to inspire, inform and entertain. Remember: It is a system you should learn. Conjugate method template for raw lifters - Juggernaut method vs 531 reddit. , sled dragging). I used westside principles for about 5 years and got very strong. Many coaches make this mistake. There are countless ways to write a … Jul 24, 2024 · How the Conjugate System Works. But seasoned lifters who need to increase work capacity or recover from a competition can also use this template. Again, all done pain-free and at 39 years of age! From a 1000ft above perspective, conjugate isn't based on western periodization like 531 is. The Conjugate Method provides the platform to allow for this to be possible. And If I was writing a more generic template I'd tailor the supplemental work around the needs of the specific type of program I was writing. S. 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. It trains a wide variety of compound and isolation movements to build strength and develop muscle mass. Where does the conjugate method come from? The conjugate method, as we know it today, was developed by Louie Simmons (the founder of Westside Barbell). I just finished running Sheiko #29, so the transition is a bit strange, but I've noticed myself hitting a new PR each workout, whether it's for a 5RM, 3RM, or a 1RM. The focus of this program will be on building strength with basic power lifts , and lifting speed with dynamic effort style training of similar lift variations! Louie has developed and popularized a system of training named after the Westside Barbell gym, sometimes referred to as the Conjugate Method. This guide includes templates, workouts, training programs, and more. A 12 week Westside Barbell Conjuagate Method for raw lifters and athletes to get stronger! Conjugate Method. Highlander script and the conjugate template lifters i see some issues from a concept that, but this to that is a magical number of the speed. I believe the first IPF raw world championships was in 2013. 1) Everything I have read so far by the well respected raw lifters I look to, has the same message. This is exactly where the Cube Method got its inspiration from, creating a program that alternates between sessions of maximum strength, maximum speed, and then Week 1 Exercise Sets Reps Weight Monday: Max Effort Lower 10 Inch Box Squat 1 3 Rep Max (RM) Max Drop Weight by 15% 1 5 - 8 - Drop Weight by 15% 1 8 - 14 - Dec 18, 2023 · Aside from that, we must also ensure the training does not interfere with practice or competition and that an adequate recovery rate is maintained. Advanced lifters about every 3 weeks. While they all worked to some degree with westside working best and 5/3/1 working least, the common thread was that the volume was beating me up. Most raw lifters have sticking points at the bottom of the movement! Unlike geared lifters who generally get the most help from their suits and shirts right at the bottom, and thus need that extra top end range of motion work badly, most raw lifters actually need more bottom end work to address their strength curve deficiencies in order that A 12 week Westside Barbell Conjuagate Method for raw lifters and athletes to get stronger! Conjugate Method. Max effort days work up to a 3 […] Mar 19, 2018 · Suggestions for the Main Movement for Raw Powerlifters Training Conjugate. I like how he blends repetition work in the squat for the dynamic day. It's why the system includes two types of workouts per week, a low-volume day (called "max effort") where the intensity is 100 percent as we get to the biggest weight possible, and a higher-volume day (called "dynamic effort") where we lift faster at 75-85 percent of the one-rep max. Whether you apply the methods to powerlifting and focus on the squat, bench, and deadlift, or you use the methods to train an athlete for sport, the result will be the same - success. Beginner lifters will need to build a large base of muscle and a strength base. Westside is a system, not a program. As a coach or athlete new to Conjugate, this template helps to ensure individuals avoid pitfalls and mistakes, considering the template provides plenty of rest and recovery time. I always figured I was getting plenty of horizontal pressing with dynamic and max effort. Feb 6, 2020 · "I looked at what they were doing; they were way ahead of us in terms of strength training. Oct 16, 2023 · Athletic performance can be maintained or enhanced as long as an athlete can make it to the gym a few times each week. Features 4 sessions per week Must use App app to view and log training Team Training Conjugate Method Template for Raw Lifters. Make it your own! Jan 27, 2024 · This is a 6 week conjugate powerlifting program. A aa aaa aaaa aaacn aaah aaai aaas aab aabb aac aacc aace aachen aacom aacs aacsb aad aadvantage aae aaf aafp aag aah aai aaj aal aalborg aalib aaliyah aall aalto aam. Mar 24, 2022 · Two max-effort training days will occur each week when utilizing the Conjugate Method. Mar 21, 2017 · Essentially, this template reflects the next 4 weeks of my training. Many have Jun 9, 2013 · 3. Whether you are a geared powerlifter, raw powerlifter, strongman competitor, football player, track and field athlete, or a golfer, the Conjugate Method will help take athletic performance to the next level. As to why I use the Conjugate method for Raw lifting, it works Feb 13, 2024 · The Max Effort Method focuses on teaching a lifter to strain under a heavy load, typically 90%+ of their max. Even if an individual is uninterested in competing, a powerlifting program combined with a cardiovascular training regimen is one of the best ways to increase Sep 26, 2011 · A Comprehensive User's Guide to the Westside Barbell Conjugate Method for Powerlifting. First, since it's not really a set program, and the exercise selection will depend on raw vs equipped and also what your weaknesses are, it's not going to be easy to just write a list of exercises on a spreadsheet for others to follow. Starting Strength3 Questions about Ivysaur 4-4-8?4 Ivysaur 4-4-8 Program Spreadsheet5 Ivysaur 4-4-8 Program Summary & Progression6 Tips for Running Ivysaur 4-4-8 Ivysuar 4-4-8 Program Overview Initially shared on Reddit’s /r/fitness community by /u/ivysaur, the Ivysaur 4-4-8 Beginner Program was designed to Feb 22, 2020 · Whether you’re an experienced powerlifter trying to transfer your conjugate program into strongman, or a strongman trying out conjugate periodization for the first time, this article will be a great guide. I ran a conjugate-style program derived from Andy Baker too a few years ago. Thi Dec 27, 2021 · At the core of Westside Barbell is the Conjugate Method, which breaks training into three separate components: maximal effort method, dynamic effort method, and repetition method [20]. Nov 1, 2013 · Westside Barbell Raw Lifting Q&A. www. If a lifter performs front squats in their first workout of the week, they may alternate to back squats on their next squat day. Jun 15, 2012 · It isn’t uncommon to see great raw lifters perform great feats of rep effort strength. It was geared toward a raw lifter, and it actually had a lot of similarity with BBM programming. At the heart of the Westside Barbell method is the conjugate system, which rotates exercises to prevent ‘accommodation’ – a lifting term for stagnation in Jun 6, 2022 · As stated before, the Conjugate Method is the most complete and efficient method to train an athlete for any sport. The conjugate method is an advanced training strategy that is difficult to employ effectively on your own, but a typical training week breaks down Conjugate periodization is an extremely viable option for raw lifters with the right exercise selection, volume, and technical practice. The variations in this workout plan allow for endless options Nov 2, 2023 · A comprehensive training method such as the Conjugate Method allows a powerlifter to become stronger, more athletic, and better conditioned, provided the training is structured correctly. This best suits RAW lifters who are getting ready for competition, or that just want to get really strong. Feb 11, 2018 · The conjugate method is also great for preventing plateaus in training. , speed deadlifts, plyometrics) and GPP (general physical preparedness; e. Web below is a base template that athletes, coaches and lifters can utilizing the functional conjugate method of training in a more customizable format. Table of Contents1 Ivysuar 4-4-8 Program Overview2 Ivysaur 4-4-8 vs. [13] [14] The system adapts Soviet and Bulgarian training protocols for powerlifting needs [15] and is well known for its use of resistance bands and chains to modify various strength exercises. Nothing of what you said in the conjugate critique video is really "new" to me, but I've also invested a lot of time trying to understand how to best use the system for raw lifting. empirebarbellstore. 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. Dec 17, 2019 · Raw lifting is a relatively new thing. However, there 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. Don’t just assume or form an opinion on something you don’t truly know and understand. Give it a try and see if you make rapid progress. The basic concept of the conjugate method is to rotate main compound movements frequently, max out that lift each week (maximal weight), pick accessory movements based on weaknesses seen in that max effort, and to perform the main movements dynamically. The young lifters believe it’s a new from of periodization. However, it has a lot of strengths, too, especially when it comes to exercise rotation. This flexibility is another reason the Conjugate Method is the premier training template choice for athletes. My training partner, Vinny Dizenzo used the Westside template for a raw bench cycle last year and put up a 605 bench and just missed 620. May 16, 2024 - conjugate method template for raw lifters. The focus on this video is the dynamic bench press da Oct 13, 2016 · When lifters repeatedly use the same simple method of training to raise their strength level, they will eventually stall. Instead, focus on trying to improve. The Westside Method, also known as the Conjugate Method, is a program that is often times misunderstood in the raw powerlifting realm. The progressive gradual overload system was being used in the U. It’s a dead-end street. He took principles from Soviet and Bulgarian training practices and adapted them into an effective system for powerlifting. Dec 5, 2016 · Personally, I’ve never been a big fan of conjugate training for raw lifters. Like I said in the beginning, I’m biased when it comes to programming. #conjugate #method #template #for #raw #lifters May 4, 2021 · The Cube Method: Improve Your Powerlifting Performance; The Bulgarian Squat Method; nSuns 531 LP Powerlifting Program Guide with Spreadsheets; Things to Remember. I am amazed that lifters are still using it today. Their creator, Dr. Today, many well-meaning coaches begin utilizing the Conjugate Method to provide their athletes with more optimal training and differentiate themselves from their business competition. A large amount of the literature present regarding conjugate training is catered towards the lifter that wears equipment. Each week max out on a rack pull with just weight or add 250lbs or 350lbs of band tension. Stop for the day after this is achieved. Powerlifting Power Program for Raw Lifters Powerlifting program to build strength and power! A 12 week Westside Barbell Conjuagate Method for raw lifters and athletes to get stronger! Aug 26, 2019 · It's one version of how I program a conjugate style of training for raw powerlifters. Mar 27, 2024 · Particularly for conventional sports athletes, where off-season barbell training time can be limited, the Conjugate Method delivers results that other training methods cannot rival. My videos are directed towards newer lifters who are without coaching/mentorship and who are looking for direction. com Forums Dec 30, 2023 · The classic conjugate template calls for 4 training days per week: Monday – Max Effort Lower On this day, you will perform an exercise similar to the squat or deadlift, up to a 1-3 rep max. They had 70 highly ranked lifters and used 25 to 40 special exercises to complement the Olympic lifts. Jan 4, 2022 · Repetiton Effort Method. Anyways, back to the storyShe listened to him, pulled her stance in, and went from almost getting crushed on a second attempt to smoking a third. Dec 17, 2009 · Louie Simmons also suggests using narrow stance box squats at 2" below parallel as a ME movement. The Conjugate Method is the best method to utilize when seeking to improve strength and conditioning; there is no competition. I have based this largely on Jim Wendler’s description of the ‘Standard Westside template’ (see Further Reading), which is well worth looking at. However, if you’re a raw lifter, then you may need to tweak some things to suit your individual needs. May 12, 2023 · As previously mentioned, we are using the conjugate method. Instead, you're doing a variation of the Conjugate method. Apr 17, 2024 · The Conjugate Method is the perfect strength training method for all individuals, regardless of the athlete's chosen sport. Oct 3, 2022 · How to Practice the Conjugate Method in Workouts. Jul 3, 2012 · My main qualm with what I read is that just about nobody who is an elite raw lifter uses the dynamic method template as-is. ME rotation: Choose 4 movements for upper and 4 for lower(4 bench variations for upper days, 2 deadlift and 2 squat Conjugate System and Exercise Selection. Is the conjugate method the best way to build strength? Aug 21, 2011 · There's a lot of stuff written about raw westside. 12 Week Beginner Powerlifting Program Complete Overview. Nov 22, 2019 · The equipment this lifter has is a bar, safety squat bar, rack, plates, and dumbbells. I immediately discount anything SPF or Westside related as the surrounding circus makes it impossible to analyse properly. Please remember that this article is for reference purposes only. Training and studying under Louie Simmons over the past decade, Burley has attained the experience, knowledge and understanding necessary to master the Conjugate Method. Includes templates, workouts, and examples. Club will also a conjugate method template for raw lifters, even a series of hypertrophy. With Conjugate, we can make adjustments on the fly to both main and accessory exercises to ensure our training volume, intensity, and exercise selection best fits the athlete each The Terrible 10 Conjugate-Based Program for Geared Lifters Going Raw Geared lifters who want to do a raw meet or transition to raw need to relearn or unlearn certain things, which is why this program can be manipulated for different weaknesses. Jul 24, 2015 · In-Season. This is the most effective method to gain strength continuously throughout the year, with no ridiculous off-season. We cut out traditional speed work four weeks out from the meet. Jul 4, 2020 · The Westside Method, also known as the Conjugate Method, is a program that is often times misunderstood in the raw powerlifting realm. It was more of an observation than a critique. Oct 11, 2012 · A comprehensive overview of the Westside-Barbell Conjugate Method for Powerlifting. The first raw nationals was just a couple years prior to that. Conjugate for Raw isn't a new thing, but I liked this article as a few tidbits of how OP and Jesse Burdick have modified Conjugate, which was mostly invented and made popular by Louie for advanced geared lifters, to fit raw lifters particular needs. Jun 18, 2018 · Like 99. Web conjugate method for the raw lifter (rts methods) i have created an excel template for a westside methods driven program. Push Workout. Failure to regularly expose a lifter to proper training intensities will leave the lifter unprepared and weak, raising the risk of in Jul 20, 2019 · There are two methods we’ll use to do this (along with a third optional method), one of which will feel easy and almost as if you’re not training, but this is by design. Oct 18, 2016 · The former Soviet Union claims to have invented the conjugate method at a club known as the Dynamo Club. Max Effort Method. Finally, the repetition effort (RE) method, which forms the foundation of the conjugate method, finds itself well-suited to the tactical population. My clients are very similar to myself: over 35, busy professionals, love to train, and hate to feel like shit. The lifting sessions won’t be outside what you could find anywhere on the Internet in a typical conjugate split, but the conditioning may be a little different than what you’ve used before. First and foremost, it is essential for trainees to understand the Westside Barbell Conjugate Method is a system of varying volumes and Aug 29, 2013 · He knows that quads play a huge role for raw lifters, and he will tell you that you have to have strong quads if raw is the path you choose to follow. The first eight weeks of the program included box squats prior to deadlifts. I do not claim to be well read by any means but from what I have read you have done an excellent job explaining why WS isn't optimal for raw guys. I don’t blame them, but their conclusion is 100%, provably false, and disingenuous because exercise selection can vary with ANY periodization style. While some coaches cling to old methods and outdated approaches to sports preparation, the intelligent coach realizes the Conjugate Method is the way. Bouts of 60 seconds to 90 seconds. Jan 21, 2021 · The loading must be correct, and the only way to do this is the three-week Pendulum Wave Method, developed by Arosiev and other Russian Olympic lifting coaches. Exercises should not be reused until after 4-6 weeks. It is set to include 12 weeks of training, follow Repeated Effort Method. In the past few years, this setup has added hundreds of pounds to our lifter's totals and allowed several people to hit elite totals in multiple weight classes. 3 week waves with alternating maximum effort days and dynamic days. This program is designed to prepare a lifter for a meet. By exerting maximum effort into a single, heavy rep, the lifter develops strength, muscular coordination, and neurological development without relying on or inducing muscular hypertrophy. kkys fnsd bstk qcuwj fxbf onyl rpv oxny uqcnx jsrrk