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. It makes heavy use of resistance bands and chains so it is recommended that these are used when following the program. Conjugate westside inspired weightlifting mash elite. Crossfit football is a free online training pro gram published on.
The conjugate system for a crossfit gym twobrain business. Applying this system is going to give you a template to keep your programming balanced so that you continue to make progress, avoid over training and burnout, and steer clear of injury. Conjugate nation stands out because of our community and our world class coaches. Instead of block periodization, i prefer the conjugate method. Most write it off as only working for geared lifters, and instead turn to other types of programming that emphasize volume.
He is an accomplished martial artist, a former uscf cyclist, an experienced triathlete, and is one of only three coaches to have earned a master certification in the westside barbell. Your favorite conjugate crossfit programming tailored to be used in your general crossfit class. I added over 50 pounds to my deadlift in just 12 weeks download free pdf template. Now, in all of the rest of the examples, it is easy for me to give you a template to. 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. Nov 15, 2010 the conjugate system is a cornerstone of westside barbell training. Home of crossfit powerlifting trainer course instructors, shane and laura sweatt. But thats because dave signs my checks and i have to nod and laugh whenever he says. How to apply the conjugate system to your crossfit box applying this system is going to give you a template to keep your programming balanced so that your members make progress, avoid overtraining and burnout, and steer clear of injury. Use a template for preparation of workouts and competitions with regard to strategy, warmup, execution and recovery.
See more ideas about barbell, fitness quotes and crossfit motivation. Conjugate programming for a crossfit gym crossfit main line. 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. Crossfit certificate courses are open to individuals and trainers at all stages of development. We all share the same goals increased fitness and health and performance gains. Essentially, this template reflects the next 4 weeks of my training. Matt wenning told me he will use linear periodization for the reps and loads but conjugate method for the exercise selection. 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. 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. Most of you have a clear understanding of how we implement our program through familiarity. On this day, you will perform an exercise similar to the squat or deadlift, up to a rep max. The understanding of the required movements helps to. Conjugate method used with max effort method, switches up the lift used during max effort every 12 weeks to prevent cns fatigue.
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. Simply click on the program you want and navigate to its page, download the excel sheet near the top, enter your maxes, and track your results. My optimistic view on this phenomenon is that its due simply to widespread misunderstanding of what exactly periodization is, how variable its implementation can be, and not only its value when used correctly, but its. Previously, i farmed out the programming and took control back a few years ago.
Free strength program how i set up the conjugate method. Juggernaut training method base program spreadsheet 2020. But why should crossfit conjugate be my new fitness home. After the experiments were done, one lifter was satisfied and the rest wanted more. Thats because pure strength equals muscle gains, a simple equation as old. Burley hawk the westside method, also known as the conjugate method, is a program that is often times misunderstood in the raw powerlifting realm. This article is written for those out there who want to start a conjugate program, but are unsure where to begin.
A few weeks ago i attended a crossfit powerlifting seminar at crossfit. Its why the system includes two types of workouts per week, a lowvolume day called max effort where the intensity is 100 percent as we get to the biggest weight possible, and a highervolume day called dynamic effort where we lift faster at 7585 percent of the onerep max. The standard template there is a great story from dave about how the standard template originated. Most important though is general endurance for simultaneous strength training. 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. Before i begin its important for me to clarify what i aim to accomplish through writing this article. The westside barbell conjugate method to gain strength is complex and not. Nov 25, 2015 how to apply the conjugate system to your crossfit box applying this system is going to give you a template to keep your programming balanced so that your members make progress, avoid overtraining and burnout, and steer clear of injury. Retesting with both strength and conditioning pieces is done on a 1216 week basis. Periodization has become a bad word in crossfit land. Westside for skinny bastards a modified lifting program for.
In many ways crossfit is a form of circuit training but some exercises are for endurance. However, as chris mason states, if a crossfitter were to adopt the westside conjugate method wholly. Exercises can include various forms of the box squat, rack pull, deficit deadlift, and good morning, performed at a rep max. There are countless ways to write a program that will yield results, but the name of. I got to know the conjugate system some months ago and have been brain washed over and over again by the science and testing behind it. More than a decade before crossfit became mainstream, louie simmons developed the conjugate method, mainly for powerlifters, which is. Endurance training follows every day alternating between lighter and heavier sessions.
My optimistic view on this phenomenon is that its due simply to widespread misunderstanding of what exactly periodization is, how variable its implementation can be, and not only its value when used correctly, but its necessity in some form for anyone but the complete beginner. Conjugate programming modified one of the greatest accomplishments ive put under my belt is learning to program for athletes, and do it effectively. The classic conjugate template calls for 4 training days per week. Sport evaluation basically, the coach has to understand the analysis of the fundamental movement of the sport. Conjugate and crossfit id like to first point out that crossfit is, by yuri verkoshanksys definition, a concurrent system. Shanes life long passion has always been in pursuit of fitness and extreme sports. Jan 03, 2016 conjugate programming modified one of the greatest accomplishments ive put under my belt is learning to program for athletes, and do it effectively. Conjugate powerlifting learn the strength training. 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.
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. Id like to explain a bit about it, where it came from and how were implementing it at crossfit committed and crossfit committed south. 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 forums. Its a 4 day a week program with 2 days being max effort and 2 being. Our members create a training atmosphere where hifives and a good sweat combine. Conjugate crossfit by chris mason crossfit journal. Training with the conjugate method is a fast track to those goals.
Crossfit is constantly varied, making it a form of the conjugate system for endurance. While i have used conjugate methods for my own training and several. Instead of block periodization, i prefer the conjugate. The conjugate method successfully helps athletes develop their work capacity and improve their limiting factors and is useful for athletes of all abilities. Analyze each crossfit modality for improved performance by athletes in competitions. Westside barbell template working with the standard template by jim wendler for. Crossfit programming spreadsheet not everyone who does crossfit is preparing to compete. Our template contains sufficient structure to formalize. We stand out because of our community and our world class coaches. This is your chance to finally access training materials, crossfit programming, checklists, reports, cheat sheets and operating procedures a complete arsenal for your box. Conjugate periodization the westside model catalyst. Understand the movement options for efficiency within each modality. Brian alsruhes conjugate program is a 16 week, 4 day per week strength program that utilizes conjugate methods dynamic effort, max effort to stimulate strength gains.
This plan is built on a template derived from the conjugate system, with energy systems work conditioning that coincides with your strength work. Since louie started publishing his articles on his methodologies in power lifting usa back in the 1990s, the methods grew wildly in popularity. The crossfit journal is an advertisingfree digital publication dedicated to functional fitness. Mar 05, 2014 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. Since i havent really seen this around reddit, i figured i should post it for others to see and also get some opinions. Oct 25, 2019 matt wenning told me he will use linear periodization for the reps and loads but conjugate method for the exercise selection.
General endurance a crossfit athlete must have all special strengths. Explosive strength for jumping, speed strength for the olympic lifts. He is one of the few people if not the only one to bridge the worlds of powerlifting, olympic weightlifting, and athletic strength and conditioning. The ccft study material is based on the content outline and provides a reference list that will help prepare candidates for the exam.
The similarities of the westside conjugate system to the one devised by the soviets at the dynamo club are obvious. How to apply the conjugate system to your crossfit training. It is merely just one interpretation of the powerathlete training system. Conjugate system with olympic weightlifting based on louie simmons book olympic weightlifting strenght manual. Conjugate programming for the general population elite fts. In writing this article i solely aim to provide a reliable source of information which outlines how to use the westsidebarbell conjugate method. This isnt a westside template that you might find somewhere online, this is a conjugate program manipulated to suit my needs and goals, so it will differ from a standard template.
The rest days are active recovery days with mobility, skill or light endurance components. How to apply the conjugate system to your crossfit box. Ive heard it 435 different times and it never gets old. Conjugate system with olympic weightlifting based on louie. The wide variety of special exercises will perfect form. This programming is meant for those of you who cant make it to our physical locations. He competed in a worldclass level in olympic weightlifting.
Applying this system is going to give you a template to keep your programming balanced so that your members make progress, avoid overtraining and burnout, and steer clear of injury. My lab is the weight room and my lab rats are my athletes. The conjugate method was originally designed by louie simmons, the owner of arguably the strongest gym in the world, westside barbell. The only 5 strength training programs youll ever need.
Westside barbell conjugate method the ultimate workout program template free download as pdf file. Hundreds of articles document the tenets of the crossfit concept and provide insights from contributing coaches, trainers, athletes, and researchers. Westside for skinny bastards a modified lifting program. The barbell work will range in terms of volume and intensity. The conjugate method also improves spp special physical preparedness e.
The results have been phenomenal, not to mention that the majority of my boxes are incurring significantly fewer injuries among their athletes. Chris mason suggests ways for crossfitters to incorporate the method into a crossfit program. Classic crossfit benchmarks do fit into this template and are done quite regularly. 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. Aug 11, 2017 i can assure you though, that there is a method to the madness. More than a decade before crossfit became mainstream, louie simmons developed the conjugate method, mainly for powerlifters, which is a concurrent system of fitness much like crossfit. Aug 05, 2016 steal this foundations template for your crossfit affiliate posted on friday, august 5, 2016 at 11. Special exercises accessory work this may be the most underutilized form of training at most crossfit facilities. The two approaches to training are quite similar in that there is no offseason. The conjugate system is a cornerstone of westside barbell training. This is the most effective method to gain strength continuously throughout the year, with no ridiculous offseason. A theoretical template for crossfit s programming greg glassman 1 of 5 introduction the october 2002 issue of the crossfit journal entitled what is fitness. Westside barbell conjugate method for serious strength and performance. The conjugate method was originally designed by louie simmons.
My crossfit training template has 5 components that are built in the 3 times a week for both metcon and strength schedule. Conjugate periodization the westside model catalyst fitness. Programming for competitive crossfit ccf programming for general fitness competence with tasks native to popular sport i. If you are a regular reader of elitefts, you are probably at least casually familiar with the original conjugate template written by louie. Steal this foundations template for your crossfit affiliate. Crossfit has tested its methods on the sedentary, overweight, pathological, and elderly and found that. If you are local and can make it to our physical gymsboxes, please go here. The template is engineered to allow for a wide and constantly varied stimulus, randomized within some parameters, but still true to the aims and purposes of crossfit as described in the what is fitness. Bench press parameters for the standard template dynamic, max effort and repetition dynamic bench press 8 sets of 3 repetitions. Also known as the westside method because it was devised by louie simmons of westside barbell gym in columbus, ohio, the conjugate training system has its. In my opinion, crossfit programming is no different to programming for any other sport or sports competition. Westside barbell conjugate method the ultimate workout.
Westside for skinny bastards a modified lifting program for hardgainers by joe defranco this article originally appeared on. Travis mash has spent decades studying the barbell. The conjugate club will be the only resource you need to unlock optimal training for maximal results. Conjugate fitness crossfit programming now reaches more strength coaches and athletes than any other training company in the world. As we head into 2016, i am personally into the 3rd year of programming for the gyms. So, every week, he changes the type of squat, bench, deadlift or uses a different bar, different band, and chain tensions, etc. The conjugate system for a crossfit gym box programming. 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. Linear periodization vs the conjugate method updated. Shane and laura have taught the course for 5 years. Also note that the supplementary and assistance exercises are designed in a way to help me with my weaknesses, they will vary from person to person. Explosive strength for jumping, speed strength for the olympic lifts strength speed for the deadlifts. 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. Over the last 18 months, ive had the privilege of being able to program for hundreds of crossfit gyms all over the world using the conjugate system as the template for my programming.
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