Periodization of strength the new wave in strength training. Your purchase and any added donation goes to help bring hope to children diagnosed with a lifethreatening condition. He then explains the benefits and drawbacks of each, along with some common misconceptions. Simply put, this means that several abilities are coupled together throughout the training. The standard template there is a great story from dave about how the standard template originated. A guide to accessory work i outlined how to program and structure your individual training routine based on westsides conjugate method.
The following is based off what i did for 12 weeks to improve my strength for the squat, bench, and deadlift as a raw powerlifter. Linear periodization vs the conjugate method updated. Conjugate periodization the westside model catalyst. If your interested in conjugate westside periodization i suggest picking up the westside barbell book of methods and start reading his articles. Max speed training and conditioning follow modified undulated block. Joe d after purchasing your super strength dvd great video. He trains nfl players, olympians, firefighters, the 82nd airborne unit and stayathome moms. Most training programs have separate phases throughout the training cycle. Matt spoke about the sumo deadlift and lower back health. Matt wenning training program pdf complete is limited edition and best seller in the year.
Twentyfour experienced resistance trained men were randomly assigned to either a block periodization training program bp. 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. Matt wennings conjugate training secrets monumental strength. The conjugate system is great at allowing the coach and athlete to design a program that fits the athletes specific needs. Five years ago, major mark ivezaj went searching for a better training program for the men under his command in alpha company, 3rd battalion, 75th ranger regimentone of the most elite units in the u. It makes heavy use of resistance bands and chains so it is recommended that these are used when following the program. Jul 18, 2016 matt wenning is arguably the most successful crossover from geared to raw powerlifting, as well as most successful raw lifter to have come from a westside barbell background. I wont give away any of the secrets, but i want to give a birds eye view of what you can learn from the dvd. Applying triphasic training methods van dyke strength. If that describes you, then a form of western or alternating periodization is probably a better choice than the conjugate method. Conjugate periodization the westside model catalyst fitness. Instead of block periodization, i prefer the conjugate method. He holds a masters degree in biomechanics and a bachelor of science in exercise science from ball state university. At wenning strength, we want everyone to join the movement to become smarter, healthier, and stronger.
Theres a big flaw in the way we as an industry myself included try to learn things. Matt wennings take on conjugate juggernaut training systems. Periodization 101 peaking and tapering by musclebear february 18, 2017 this is the third and final installment of using westside for raw powerlifting, in which we covered the strength phase here if you havent read it prior. In my career i have squatted over lbs over 10 times, hitting over 1100, and have squatted with some of the best in the world, and experimented with about. I based it off of a conjugate framework, utilizing max effort, dynamic effort, and repetition effort exercises. Power mag matt wenning strength training damages scribd. A comparison of traditional and block periodized strength tr. Conjugate is a great style of programming but presents some challenges to the beginner, all of which are addressed in my template. Along with selling some of the best weight lifting equipment on the market, we offer valuable insights and knowledge through detailed training manuals, 1. After our critique of westside video, we wanted to sit down and give you an indepth look on how someone with extensive experience at westside has tweaked the program for.
He provides realworld examples of when each model can be. One of the biggest problems with this kind of program is that after you stop the phase, you lose the benefits that accompany it. Conjugate periodization, with matt wenning coach and. Matt wenning is a badass conjugate training secrets. Strength, power, hypertrophy, speed, and agility can be progressively developed simultaneously in a conjugate multimethod program. Proponents of a conjugate model argue that it produces athletes who are always ready to compete. Nsca guide to tests and assessments nsca guide to tests and. Get your free ebook, developing high levels of muscular power. The western method of periodization separates these variables while the westside method puts it all together at the same time. They are passionate about it and teaching it becasue they actually understand it. 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. The westside system adheres to a 4day per week training schedule and uses an upperlower split. The westside method is a periodization program known as conjugated periodization.
Practical application of the conjugate system with. Wenning explains how to prevent injury and over training by using the conjugate system. The conjugate sequence system is a form of periodization used for the development of numerous athletic qualities at once. The westside conjugate system is the best of two advanced training systems. Matt wennings conjugate training secrets monumental. Conjugate periodization eric cressey high performance.
May 21, 2015 a common misconception is that powerlifting is all about lifting with the heaviest loads as possible on the barbell. Matt wenning article number 1 for raw conjugate training. Ppt periodization of strength powerpoint presentation. Todays guest post comes from cressey sports performance csp coach, john oneil. Periodization refers to the longterm planning of training to create an optimal peak performance.
How and why to use speed training matt wenning 2015. Burley hawk the westside method, also known as the conjugate method, is a program that is often times misunderstood in the raw powerlifting realm. In my career i have squatted over lbs over 10 times, hitting over 1100, and have squatted with some of the best in the world, and experimented with about every variation possible. Guys like louie, dave, bob youngs, jim wendler, jl holdsworth, matt wenning, aj roberts, shane sweatt all have an outstanding knowledge of conjugated concurrent periodization. Matt wenning training program pdf complete gives the readers many references and knowledge that bring positive. Conjugate is a way to train from week to week, from month to month, and from year to year. File type pdf nsca guide to sport and exercise nutrition file typepower development in strengthpower athletes, with mike stone in this session from the 2015 nsca coaches conference, mike stone explains the reasons for developing periodized programs. In my articles the westside barbell conjugate method. You may have conjugated periodization all wrong elite fts. For more info about strength and conditioning, visit.
For those that dont know matt wenning, do a quick search and youll quickly find he may know a little about training. Sep 27, 2010 squatting takes years of preparation, dedication, and a desire to do something most will only dream of. Matt wenning is a world record setting powerlifter. Matt shares with us his experience at the swiss symposium. A common misconception is that powerlifting is all about lifting with the heaviest loads as possible on the barbell. This is the youtube home of all of his training videos. Matt wennings conjugate training secrets is a great addition to any strength coach, strength athlete, or. Coach and powerlifter matt wenning, ms, discusses the benefits of conjugate periodization in this talk from the nscas 20 coaches. A comprehensive understanding of nonlinear periodization program design for strength. But thats because dave signs my checks and i have to nod and laugh whenever he says.
Strength is a combination of mental, physical toughness, consistant training, and an ability to blockout distractions. Any raw lifters here mess with the conjugate method. 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. Article number 1 for raw conjugate training compete for power magazine. Matt wenning training program pdf complete ediomhar. When using the css, various methods are combined to produce the greatest. It is a switch in mindset, not just following some cookie cutter program. Conjugate training is a method that brings together all aspects of training at the same time. Although that is the main task at hand in a meet, it is not always the best way to train day in and day out.
A guide to accessory work i outlined how to program and structure your individual training routine based on westsides conjugate method now, after nearly 1 year of publication and each article receiving over 100,000 views, im back with a new resource. Stan efferding, matt wenning, and mark bell have all implemented information from charles into their personal training, and how they train clients, and all speak highly of him. Heedlessly created a westside thread on tnation under the name stormthebeach, i found it more useful than all of louie simmons writings, but then again, i never could understand much. Ive heard it 435 different times and it never gets old. Filled with over 145 pages of our best content througout the years. Coach and powerlifter matt wenning, ms, discusses the benefits of conjugate periodization in this talk from the nscas 20 coaches conference. I realized i could only squat, bench, or deadlift so much by doing only those three lifts. Goals of triphasic training transfer of training is ultimate goal every movement or action is a learned skill must teach athletes proper skills required. Also check out for news, seminar info, and to order his training dvd. The classic conjugate template calls for 4 training days per week.
Matt wenning is arguably the most successful crossover from geared to raw powerlifting, as well as most successful raw lifter to have come from a westside barbell background. A guide to variation by jordan syatt october 11, 2012 in my articles the westside barbell conjugate method. Mar 15, 2012 the conjugate sequence system is a form of periodization used for the development of numerous athletic qualities at once. Periodization of strength 1 periodization of strength. In this weeks episode, joe clears up any confusion regarding the true meaning of the word periodization. The most fundamental components of a strength training program are the amount of weight lifted overload and the speed of the repetition tempo. As stated for the 60th time in this ebook, building muscle is incredibly. Conjugate periodization, joe ds supplement pyramid and more badass feedback. In this blog post iall give you the low down on whatas on the dvdas. He found that program and more under the guidance of worldclass powerlifter matt wenning, who at the time was training at legendary westside barbell in columbus, oh. Periodization is the process of varying a training program at regular time intervals to bring about optimal gains in physical performance. Matt wenning told me he will use linear periodization for the reps and loads but conjugate method for the exercise selection. Westside barbell is the strongest gym in the world. Since louie started publishing his articles on his methodologies in power lifting usa back in the 1990s, the methods grew wildly in popularity.
Elitefts superior products and knowledge for lifters. On this day, you will perform an exercise similar to the squat or deadlift, up to a rep max. More specifically, as westside is a powerlifting gym the upperlower split can be more suitably defined as a squat and deadliftbench press split. An understanding of the methods and the manipulation of many variables will not only help one get bigger and stronger, but more explosive, as well. Jul 18, 2014 article number 1 for raw conjugate training compete for power magazine. A while ago matt released his first dvd set called matt wennings conjugate training secrets. A calloused hands guide to conjugate training for the beginning. I was using several pin levels, different box heights, and many. Variety conjugate thrives on variety in exercises, especially with regard to max effort exercises. Traditional training plans addressed single qualities at a time, like the example above. Use block periodization to repeak multiple times per season. The average reader of tnation is probably not someone who competes in bodybuilding or powerlifting, but rather someone who trains twelve months a year in an effort to get bigger, stronger, leaner, and more athletic. If you go back to working on a single focus strength plan for a while, and allow the other qualities to detrain while you do so, you may add a little bit of weight to your max efforts.
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. Some of his accolades include a few world records and becoming a world champion powerlifter three times over. In the seminar, matt covers his entire system from the. Sep, 2018 the conjugate system is great at allowing the coach and athlete to design a program that fits the athletes specific needs. Heres 41 pages of notes ive taken from 22 podcasts. Nsca guide to sport and exercise nutrition file type. Wenning is a world record holder and has a masters degree in biomechanics to go along with a 2,665 lb. He found that program and more under the guidance of worldclass powerlifter matt wenning, who at the time was. A users guide and the westside barbell conjugate method. There are countless ways to write a program that will yield results, but the name of. 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. Apr 18, 2020 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. The two most common types of periodization in western culture are linear periodization and conjugate periodization.
Before i begin its important for me to clarify what i aim to accomplish through writing this article. Westside barbell template working with the standard template by jim wendler for. It seems that the majority of powerlifters say that conjugate training, or the. If you havent heard of conjugate planning by now you must have been living under a rock. Many say it has helped fire them up to train again. After our critique of westside video, we wanted to sit down and give you an indepth look on how someone with extensive experience at westside has tweaked the program for raw success. A calloused hands guide to conjugate training for the. This post was inspired by my instagram post from 91. Conjugate periodization, with matt wenning coach and powerlifter matt wenning, ms, discusses the benefits. Periodization of training for a methodical development of performance in olympic liftingbundesleague. Sign up today and get our youtube 250k ebook for free. So, every week, he changes the type of squat, bench, deadlift or uses a different bar, different band, and chain tensions, etc. But youll probably find that once you come off your single focus plan and go back to having to address multiple fitness qualities all at once that your numbers gradually slide back to where they were. Oct 03, 2017 coach and powerlifter matt wenning, ms, discusses the benefits of conjugate periodization in this talk from the nscas 20 coaches conference.
Get matt wenning training program pdf complete and save both time and money by visit our website, available in formats pdf, kindle, epub, itunes and mobi also. Matt wenning told me he will use linear periodization for the reps and loads but conjugate for the exercise selection. Foreward the conjugate system is new hot word when it comes to training systems right now. A comparison of traditional and block periodized strength. He has directed over 6000 troops in strength, conditioning, and wellness for the u. Its a conference where some of the industries brightest thinkers share on a wide variety of topics. The start of most plans would begin with moderate intensity, a decent amount of volume, and steady aerobic work before moving onto.
Oct 25, 2019 matt wenning told me he will use linear periodization for the reps and loads but conjugate method for the exercise selection. I rotated my max effort work with exercises ive found to benefit my raw lifts. Matt wenning on conjugated periodization coach and powerlifter matt wenning, ms, discusses the benefits of conjugate periodization in this talk from the nscas 20 coaches conference. In the seminar, matt covers his entire system from the ground, up. Squatting takes years of preparation, dedication, and a desire to do something most will only dream of. Instead of opting for a onesizefitsall training system, the conjugate. Oct 11, 2012 the westside barbell conjugate method.
He also talked about our topic for the week, the conjugate system. This is why tools like special bars, bands, and chains are used. Exercises can include various forms of the box squat, rack pull, deficit deadlift, and good morning, performed at a rep max. Conjugate periodization, with matt wenning youtube. I chose matt because of his personal and professional achievements. Using the conjugate method westside has always used the conjugate method. Participants in both training programs performed 4 training. Couldnt embed the video but you can see the entire 43 minute presentation here.