About Workouts Shop Blog

Westside Barbell Training Methods: Building Strength and Power with Conjugate Periodization

Westside Barbell is a strength training facility and organization founded by powerlifter and strength coach Louie Simmons. The training methods used at Westside Barbell are based on the principles of conjugate periodization, which involves using a variety of exercises and training methods to target different physical attributes and energy systems.

One key aspect of Westside Barbell training is the use of dynamic effort training, which involves lifting a submaximal weight at maximal speed. This method is used to develop explosive power and speed-strength. Another key aspect is the use of maximal effort training, where the goal is to lift the heaviest weight possible for a single repetition. This method is used to build maximal strength.

Westside Barbell also places a strong emphasis on accessory exercises, which are used to target specific muscle groups or movements. These exercises may include variations of the squat, deadlift, and bench press, as well as exercises for the upper back, shoulders, and arms.

Westside Barbell also incorporates the use of accommodating, chains and bands to increase resistance as the weight is lifted and to provide a different type of stimulus for the muscle. It is also known for its use of box squatting, which emphasizes the development of the quadriceps and glutes.

Additionally, Westside Barbell emphasizes the importance of recovery and regeneration, with a focus on mobility, stretching, and soft tissue work.

In summary, Westside Barbell training methods are based on the principles of conjugate periodization, which involves using a variety of exercises and training methods to target different physical attributes and energy systems. This includes the use of dynamic effort and maximal effort training, as well as accessory exercises, resistance with bands and chains, and a strong emphasis on recovery and regeneration. It is known for its use of box squatting, which emphasizes the development of the quadriceps and glutes.

Blog Categories

All Categories alcohol balance battling ropes bjj bjj conditioning bjj grip training bjj kettlebell bjj strength and conditioning bjj strength training bjj strength training workout bjj workout blue zone diets boxing boxing conditioning boxing conditioning workouts boxing strength training boxing workouts breathing breathing techniques cardio cardio and conditioning circuit training for mma concurrent training for fighters concussions conditioning for bjj conditioning for mma core core strength crawling crawling patterns creatine cutting weight cutting weight for bjj diet diet for bjj discipline dynamic stretching energy drinks energy systems in sports exercise variables exercises for jiu jitsu feet fight training workout finances flywheel resistance training food and nutrition food industry in the united states functional range conditioning grip strength hand strength healthy habits heart rate home post how to prepare for a fight jiu jitsu jiu jitsu exercises jiu jitsu workout jumping kettlebell kettlebell exercises leg strength for boxers loaded carries losing weight medicine ball mental mental toughness mindset mma mma cardio mma cardio workout mma conditioning drills mma conditioning routine mma exercises mma meal plan mma strength and conditioning mma strength training mma weight training mma workout routine mobility mobility and flexibility motivation movement patterns muay thai conditioning neck strength neck strength and concussion prevention negative effects of weight cutting news nutrition outdoor overtraining physical challenges plyometrics protein recovery recovery strategies running sauna and ice baths shoulders sleep social media speed and power sprinting strengh strength strength & conditioning for combat athletes strength and conditioning strength exercises for mma fighters strength for mma strength training strength training for boxers strength training principles stretches for bjj stretching stretching exercises supplements supplements for brain health surfing usada warm up warm ups weigh in weight cutting methods weight loss workout workout nutrition workouts wrestling wrestling conditioning workouts wrestling strength training wrestling workout plan wrist strength youth athletes