conjugate powerlifting program pdf

0000018049 00000 n H��W[o�~�_q^ The first two weeks include four lifting days—two upper body and two lower body. So now loads are 50-60% of 1RM plus band tension. For powerlifting, she uses a periodised training program; however, when she’s pressed for time she also does metabolic conditioning circuits. r��\a� Wؕ�+y%��ٛ�7ao�ބ� z:�{�-�9�9�9�9�9�9�9�9�9�9�9�Yك��L�L�L�L�L�L�L�L��L�g�E��Mك�e��=(zP��Aك��؃��o�7��o�7��N�l�]�m��kO��qL�y��;��Wf��V�� Some may advocate splitting body parts similar to how bodybuilders train within their routines. 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. 0000005209 00000 n Westside Barbell Template Working With the Standard Template By Jim Wendler For www.EliteFTS.com----- The Standard Template 0000041570 00000 n The key differences between this beginners cycle and this intermediate cycle are the additional day of work, the Conjugate Method has been utilised as an athlete’s capacity improves further and an additional day including a Squat variation is added in. 0000005516 00000 n 0000039230 00000 n �ʡ��n��РGZ��PlC�ph��FG�tLGFb41t�D+�Iț�,�C�t��92��92��4ߏr��.�qD��sD��sD��&�7H�)��+�c:��ä��I ��XL-��D�A�ˀ:%Nb�,Q8�a'�A�� ҇]/ǃ��i|t}h�c:ҐE�CF�N�!#��1��,Ґ) Y�Ob�ob�ob載VZ��7ͷ�|C��x�|+�71�a��[h�.Q�KT�%=֡��Lh��!#��Q`Ȉa� C&4d+ ��%J�#�M�#�M�7�Jk�փ��?��:G�:G�v�@�@��?�Ic��|��n�N&5PL��.�L��J��t��&:��>�Y]�X�p^��u��}��DW�v��+� *�=( endstream endobj 129 0 obj <> endobj 130 0 obj <>stream 0000003749 00000 n He is noted for developing the Westside Conjugate method of training and applying it to powerlifting and other sports, as well as inventing several pieces of strength training equipment. 0000003418 00000 n Coleman Kazar August 21, 2017. Powerlifting Workouts Pdf. 0000119790 00000 n 0000080306 00000 n 0000015356 00000 n 0000002775 00000 n For max effort training days, you will switch between a squat versus deadlift focus. 0000036858 00000 n 0000018524 00000 n Video Tutorials with Tom Barry, John Quint, Jason Gusic, JJ Morris, Rob Golabek. 0000009511 00000 n (�Ð�b�!��|GH3�N� �fU� endstream endobj 100 0 obj <>>> endobj 101 0 obj <>/Font<>/ProcSet[/PDF/Text]/Properties<>/XObject<>>>/Rotate 0/TrimBox[0.0 0.0 1080.0 3170.0]/Type/Page>> endobj 102 0 obj [103 0 R 104 0 R 105 0 R 106 0 R 107 0 R 108 0 R 109 0 R 110 0 R 111 0 R 112 0 R 113 0 R 114 0 R 115 0 R 116 0 R 117 0 R 118 0 R 119 0 R 120 0 R 121 0 R 122 0 R 123 0 R 124 0 R] endobj 103 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 2334.09 257.623 2305.41]/Subtype/Link/Type/Annot>> endobj 104 0 obj <>/Border[0 0 0]/H/N/Rect[90.5 2084.09 251.448 2055.41]/Subtype/Link/Type/Annot>> endobj 105 0 obj <>/Border[0 0 0]/H/N/Rect[90.5 2034.09 226.248 2005.41]/Subtype/Link/Type/Annot>> endobj 106 0 obj <>/Border[0 0 0]/H/N/Rect[90.5 1934.09 153.549 1905.41]/Subtype/Link/Type/Annot>> endobj 107 0 obj <>/Border[0 0 0]/H/N/Rect[90.5 1884.09 220.548 1855.41]/Subtype/Link/Type/Annot>> endobj 108 0 obj <>/Border[0 0 0]/H/N/Rect[90.5 1834.09 148.999 1805.41]/Subtype/Link/Type/Annot>> endobj 109 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 1734.09 314.671 1705.41]/Subtype/Link/Type/Annot>> endobj 110 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 1684.09 314.671 1655.41]/Subtype/Link/Type/Annot>> endobj 111 0 obj <>/Border[0 0 0]/H/N/Rect[90.5 1584.09 373.946 1555.41]/Subtype/Link/Type/Annot>> endobj 112 0 obj <>/Border[0 0 0]/H/N/Rect[90.5 1384.09 308.747 1355.41]/Subtype/Link/Type/Annot>> endobj 113 0 obj <>/Border[0 0 0]/H/N/Rect[90.5 1334.09 419.27 1305.41]/Subtype/Link/Type/Annot>> endobj 114 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 1184.09 173.074 1155.41]/Subtype/Link/Type/Annot>> endobj 115 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 1134.09 145.673 1105.41]/Subtype/Link/Type/Annot>> endobj 116 0 obj <>/Border[0 0 0]/H/N/Rect[90.5 984.088 216.349 955.413]/Subtype/Link/Type/Annot>> endobj 117 0 obj <>/Border[0 0 0]/H/N/Rect[90.5 734.088 232.322 705.413]/Subtype/Link/Type/Annot>> endobj 118 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 634.088 197.948 605.413]/Subtype/Link/Type/Annot>> endobj 119 0 obj <>/Border[0 0 0]/H/N/Rect[90.5 484.088 404.395 455.413]/Subtype/Link/Type/Annot>> endobj 120 0 obj <>/Border[0 0 0]/H/N/Rect[90.5 434.088 425.02 405.413]/Subtype/Link/Type/Annot>> endobj 121 0 obj <>/Border[0 0 0]/H/N/Rect[90.5 284.088 345.197 255.413]/Subtype/Link/Type/Annot>> endobj 122 0 obj <>/Border[0 0 0]/H/N/Rect[90.5 234.088 315.647 205.413]/Subtype/Link/Type/Annot>> endobj 123 0 obj <>/Border[0 0 0]/H/N/Rect[156.277 2585.31 438.178 2566.55]/Subtype/Link/Type/Annot>> endobj 124 0 obj <>/Border[0 0 0]/H/N/Rect[36.0 2557.39 434.921 2539.8]/Subtype/Link/Type/Annot>> endobj 125 0 obj <> endobj 126 0 obj <> endobj 127 0 obj <>stream 0000118029 00000 n 0000009855 00000 n 0000010844 00000 n H��Mn�0F�s 0000118709 00000 n Filed Under: 16 Week Programs, Powerlifting Program, Programs Tagged With: 4 Day Workout Plan Squat frequency: 2 Bench press frequency: 2 Deadlift frequency: 2. 0000005108 00000 n H��WKs�6��W�3 @��*q݇=M-erh2�Rlղ��Q9�� )��^V�"J�� 0000009939 00000 n 0000117156 00000 n This period should be used to recover mentally and physically. 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. 0000114840 00000 n 0000014448 00000 n 0000015871 00000 n ppuْ�4�jǦ��4h��J�LIU�_�+�DKQ�� pΜ�|s��w��/j��{�N�O��I��Ii5;n&��I��gXMN�J8S2��Q��K5{3�g��:��R��Y��lV��ϫ��w"n{q�i��_n��5Q�/�ԣ�hQ!�u��ɦ��:��N��\�{vܛ:��R��q�+��|�Bŧ6��ɕz��&Kq�d�X]��~��3��t�l�Y-��ǳ�x�ek�~ڼk�o��`s�^ �"�`�h��1��F5;õo[\�6�_��)�{��\�1��JWJ0�L$˪ɼZyE$^o��Lد�%2�V�4��ڥ�M;u�#3G��nt�}��j�Ͽ�Q-l]5� ��zA{Oԛ� ��?��7R��b-��Pj̃g%vΕ! Week 2 Exercise Sets Reps Weight Monday: Max Effort Lower Good Morning 1 3 RM Max Drop Weight by 15% 1 5 - 8 … 0000033375 00000 n 0000004837 00000 n H�\�͊�@��>E-��&u��n�@:�,��1��{>��f��u��c_��m׌��_�:�Cf��c۝�ß��0|�s�&W��5�}��9�|^��k��v�=�5��}�[��}/CUǱ�N1+��[��=�VY��[�e�c�Q�Y�xO�j:^VY�,��tJ� /��g�y^�&��%o�o�70��)+=s=r=s=r��{�Y�t�p�JV�� LggOggOa� W�+�� Powerlifting Workouts Pdf. 0000023449 00000 n 0000004157 00000 n 0000011518 00000 n 0000032405 00000 n 0000012003 00000 n Conjugate Method Powerlifting Program Details. One Arm DB Rows 5 x 8. 0000008239 00000 n 0000004379 00000 n Areas of Weakness (These are areas I needed to focus on, but remember everything needs to get stronger as you look at any program): Glutes/Hips (deadlift lockout/mid-squat), Shoulders/Triceps (bench lockout). h�dPM(�~�}��3}�Ґ%�9l�rQ;hl�4��Ϛ��V��aVvp��DY��i7�)��[B. most training programs consist of separate phases arranged consecutively to form a training cycle. Pics of : Powerlifting Workouts Pdf. The most important thing to take away is that I trained for 7 months for an Ironman and a Powerlifting meet concurrently and did not sustain a … 114 0 obj <> endobj xref 114 92 0000000016 00000 n 0000038679 00000 n 0000080345 00000 n In an attempt to make the programming aspect somewhat easier I have created this 6-week sample program outlining the Main Move variation on Max Effort and Dynamic Effort days respectively. 0000013306 00000 n 0000002336 00000 n v��h�RK�Pj�}-�Ġ�DP��Qt�,1�N'�t�N'h��E3>?��3��s��/a��J\*!�P@I%b�:��i�N#B X*@� ��BKU�TKU�TEKU�TKU�TUUU�Q|>��y*�� 0000030868 00000 n �J� ��,�?} 0000120231 00000 n By: Burley Hawk The Westside Method, also known as the Conjugate Method, is a program that is often times misunderstood in the raw powerlifting realm. 0000118992 00000 n ��d[ĩ�o�0�0�7.��Wz��tِ'�դ<1Ɠ� ��z�χpNNY�i4�+og��â0L}xO�,[D'eƭբ!̨^�.7�f"�d�6�ZeH�Udǁ��s/�̎y��-ڶ!K��"w 0000004701 00000 n 0000013041 00000 n �(أ��,��ܻb�J��_��W�+��J��_��W�+��J�Ԡ�n��RJo괽ĘJt�,��DU��|9�0�4��` �|ױ endstream endobj 137 0 obj <> endobj 138 0 obj <>stream “Westide is Conjugate Periodization!” “Such-and-such powerlifter uses Daily Undulating Periodization!” “Beginner or intermediate lifters should use a Linear Periodization program!” It sounds like these are disparate concepts, when really almost all training plans weave all of these elements together to reach the desired end. 0000028194 00000 n 0000114536 00000 n Week 10 Exercise Sets Reps Weight Day 1 1. 0000117265 00000 n 0000006834 00000 n 0000011667 00000 n %PDF-1.4 %�� My race time was 14 hours, 11 minutes. 0000003395 00000 n 0000114497 00000 n Deadlift (weight on 2.5 in mats) - Max - 2. “Society undervalues and … 0000006800 00000 n The Westside Barbell Method, also known as the “Conjugate Method”, was developed by Louie Simmons. The Conjugate Club will be the only resource you need to unlock optimal training for maximal results. 0000021058 00000 n 0000118392 00000 n The conjugate system is great at allowing the coach and athlete to design a program that fits the athlete's specific needs. 0000078387 00000 n 0000114946 00000 n This builds a foundation of fitness and mobility that leads to a dramatically reduced rate of injury. 0000119076 00000 n q(#�2r(� ��3�`�(�Q-��1�頽��E�Gq��"�"x"[b �$�:�/C��*��"�,�o��B�?s[η��gj��>�=W�O��ϽV8��{�lN�>b�r�˻��P�v��S�_$��s�s�}{�}J|\1Oyi�� s�Z��s�]cH��!�_A��,[v�.�=/��N �A��6��b?�.��!8��(��K��|�7�#�Rp'n� �1j��Wx��"�9�x[;Go�`�m� k�F��x�0�W_��m2��X�L�Cf\��"�b4�E��䆵I#o됉�D-��D�h��q��8�Z��-��6 v��&��D��` e�Q� endstream endobj 128 0 obj <>stream h�b``�f`��A�X�X8&(0$L�hk``�Y�7;�H&i��e>n�>�h��۶%�K�I.�c�Wz��)M�H�g!_y]{��ţ��::�,��dA��H�%C1�:� ��D,0/H�0x3s3�0�`�c�ʠ�8�ќ��0�&��ɘϨ�x�Ðs?��i��Q�M��z00�0�C�3�0�2*1��n�v@1[? Immediately after a stall and a 10% reset, you’re going to hit much higher reps on your AMRAP than you were before the stall. 0000116753 00000 n )�I�TG��. 0000117504 00000 n ��0��#�Pܛ!�! Monthly Workouts (Powerlifting, MMA, Baseball, Throwing, Tactical, and More To Come) Masterclass with Louie Simmons, plus monthly live stream Q&A. 0000117580 00000 n 0000002136 00000 n Intermediate Olympic Weightlifting Program. Furthermore, it can allow you to pinpoint imbalances or weaknesses you may have, the… 0000036611 00000 n 0000120026 00000 n With that in mind, here's the potent Westside program, boiled down to its simplest elements—that is, sans the bands and chains, chalk and knee wraps—Simmons has been adding to traditional lifts since 1990 to increase tension at the upper end of the range of motion. 0000005348 00000 n 0000119449 00000 n The Novice Powerlifting Program Rippedbody Com 5 Best Beginner Powerlifting Workout Routines 2020 Lift Vault The Novice Powerlifting Program Rippedbody Com Something New Brian Carroll S … 0000116451 00000 n 0000004429 00000 n 0000120701 00000 n 0000008456 00000 n 0000117914 00000 n 0000005070 00000 n 0000005652 00000 n 0000116412 00000 n 0000004794 00000 n While the program is certainly effective for a vast population of lifters, it’s not exactly the easiest to follow correctly for lifters with a limited training history. 0000039648 00000 n 0000004655 00000 n 0000038550 00000 n This 12-week Conjugate Method Powerlifting Program will guide you through the exact work you need to do leading up to your next competition. By: Burley Hawk The Westside Method, also known as the Conjugate Method, is a program that is often times misunderstood in the raw powerlifting realm. The Westside program was originally designed for advanced powerlifters (lifting with powerlifting gear). 0000116647 00000 n �1��{Ԯ�=�oAc0v��ץ��pB��}�"��x�ZMq�i�2>W�Pe�ܚQN�� Lt�t�V��?l�~P�20Q�ܢ �D]f&C\m\%�7�7>��3�a��y�s��:��mL��@��P��m��y U��W� �s endstream endobj 139 0 obj <> endobj 140 0 obj <> endobj 141 0 obj <>stream 0000004102 00000 n 0000119674 00000 n H��1r� D{��d ��&E��i��׸�,��X9��}䤖��Ie��RS��ҧ+ug9�n�t�{ڋj��橋�囬d$��n}�0�wa�p��.�!=��D�D�r2[_�s_�_ؗ��З�ܗ�ܷ��Lt�Kt��]"��*�� 0000118823 00000 n DESIGNING A PROGRAM 149 NUTRITIONAL SUPPORT FOR HYBRID TRAINING 167 ... a powerlifting meet and an Iron Distance Triathlon with only two week’s separation. 0000114613 00000 n That is okay, we are sure that will work too. 0000119100 00000 n Pics of : Powerlifting Program For Mass Pdf. 0000003826 00000 n 0000006720 00000 n (Despite this powerlifting emphasis, the average guy under his tutelage puts on 30 to 40 pounds in the first year.) Why to adopt this routine: As with most things in life, and especially in strength sports, the “best” training programme is a very subjective thing. 0000012087 00000 n H�\��n�0E�� 0000115093 00000 n Schedule surgeries and vacations during this period. The novice powerlifting program beginner powerlifting workout routines the novice powerlifting program brian carroll s 10 20 life review. 0 �DC endstream endobj 131 0 obj <> endobj 132 0 obj <> endobj 133 0 obj <> endobj 134 0 obj <> endobj 135 0 obj <> endobj 136 0 obj <>stream 12-Week Program Lifting Chart; Workout-1: Squat / Deadlift Max Strength Training Workout-2: Bench Press Max Strength Training Workout-3: Squat Volume Training Workout-4: Bench Press Volume Training Powerlifting is a competitive sport that takes years of hard work and consistent dedication to become proficient at. 0000036729 00000 n 0000015532 00000 n 0000003613 00000 n Your Westside Plan. 0000041909 00000 n 0000014822 00000 n The Westside Barbell program is the brainchild of powerlifter and strength coach Louie Simmons. ] SR�� ns��ɦ]4�?P˶�&��H�!>��t��}{}��=9��8)�$��k��\�i��%I��רN�ǲ�-V}�M2�1��{��D[�(��-F�ة�N=t�Sm�(_�XJ��B)�R�P�@�"ة@��