24 Conjugate Method Template For Raw Lifters

Written By Anonymous Thursday, June 25, 2015 Add Comment Edit

The westside method also known as the conjugate method is a program that is often times misunderstood in the raw powerlifting realm. 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.

The Conjugate Method For Powerlifting A User S Guide

It simply just comes down to selecting the right exercises to work where the lifter is weak.

Conjugate method template for raw lifters. Heres your 6 week sample training template using the conjugate method i understand this system is extraordinarily complicated and ive thrown a ton of information at you. General conjugate principles are essentially the same for the raw lifter as they are the equipped lifter. 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.

Med ball throw progression box jump progression 12 week conjugate program raw powerlifting joe schillero repetition work dynamic effort max effort 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. 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 athletes training age and unique history. Since louie started publishing his articles on his methodologies in power lifting usa back in the 1990s the methods grew wildly in popularity.

A raw lifter is often weak in the bottom portion and middle range of the lift. Below is a base template that athletes coaches and lifters can utilizing the functional conjugate method of training in a more customizable format. 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 Conjugate Method The Strength Shop