Dave tate conjugate method pdf

So, the conjugate system is a fourday system made up of two max set days and two dynamic days. Oct 03, 2017 coach and powerlifter matt wenning, ms, discusses the benefits of conjugate periodization in this talk from the nscas 20 coaches conference. Periodization simply means organizing training plans of one year or more into shorter manageable plans, i. We have stripped all formatting to make this pdf and print friendly. One, youd better use periodization and two, you better listen to dave tate. The westsidebarbell conjugate method is a tried and true method.

Jan 03, 2017 the core of westside program is three workout systems. It has also become very important to all of team elitefts. Before you embark on any physical fitness program, please consult a doctor. Unlike other forms of periodization, the conjugate sequence system css utilizes various training methods designed to improve numerous athletic qualities, all at. To get stronger and bigger you must move heavier weights or get extra reps with the same weight. This is the most effective method to gain strength continuously throughout the year, with no ridiculous offseason. The reason that the westside gym has become the strongest gym in the world is because of this conjugate method. The conjugate sequence system is a form of periodization used for the development of numerous athletic qualities at once. Sep 16, 2011 dave tate has spent over two decades under the bar, learned from the best coaches and trained with more world recorder holders than most people will meet in a life time. This is why tools like special bars, bands, and chains are used. In this article, we provide a comprehensive, quantitative overview of the periodization research. Dave tate and jim wendler talk training for allaround fitness. Through optimal programming and consistent training we strive to strengthen the athletes mind, body and passion for becoming the best they can become each and every day. Every year dave sends me the pictures and thank you letters from the childrens whose lives this project has touched.

Conjugate training is a method that brings together all aspects of training at the same time. I hope that i have explained everything in greater detail so that you understand what needs to be done. Download the westsidebarbell conjugate method a users guide syatt fitness save the westsidebarbell conjugate method a users guide syatt fitness for later dave tate. Conjugate direction methods can be viewed as being intermediate between the method of steepest descent and newtons method. In part 1 of this article, dave gave you a thorough explanation of linear or western periodization. Dave was extremely gracious in spending several hours with coach uye and myself in tucson, april 2002 the night before a 2day seminar that we were unable to attend. Dynamic effort method lifting a submaximal weight at the highest speed possible.

The conjugate method brings together all aspects of training simultaneously. Jul 07, 2014 today, im going to talk about the basic conjugate training system with you. Westside barbell club involved in strength training for over 27 years, he is also a strength coach for numerous american football teams. This manual contains the best bench press training information gathered over these years. But im assuming your aware of the philosophy behind block periodisation and its many benefits. Table talk podcast clip dave tate s simple and effective conjugate training guide the conjugate method isnt simple for everyone, which is why dave decided to write down an explanation on the table talk table. Joe d after purchasing your super strength dvd great video. Powerlifting follows a very simple method, one which is often overlooked, underused and undermined. Conjugate training, strength program, powerlifting, bench press. Each week, the lifter switches a barbell exercise, always working up to a max single in a special squat or box, rack, or band deadlift. Before discussing periodization, you should have a thorough understanding of what the research says. Dynamic method accelerating 5060pct of a max as quickly as possible to achieve a greater amount of force fma max effort method using 90pct or more of a max. It accomplishes this by using a large number of sets for low reps.

The conjugate method many have asked how westside developed the conjugate system and why. 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. Lifting a submaximal weight to failure or near failure. This book may not be reproduced or recorded in any form without permission from the authors.

Free basic conjugate training manual 9p2008 elitefts, jim wendler, dave tate. Dave tate and nate harvey coach at howe military academy duration. Best westside barbell book of methods documents scribd. Repetition method lifting a submaximal weight to the point of failure.

He has logged more than 10,000 hours coaching professional, elite, and novice athletes, as well as professional strength coaches. The westside method is a periodization program known as conjugated periodization. Should the conjugate system and the conjugate method be used interchangeably and is westside conjugate and russian conjugate comparable. Day1 military press 531 scheme close grip pause bench 5x10 corresponding assistance work from the. Dave tate is the founder and ceo of elitefts and the author of under the bar. Remember that the steepest descent method had problems with illconditioned problems. Lifting a submaximal weight at the fastest speed possible.

To show how one uses the max effort method with westside training, ill first give a brief overview of the westside method and the standard template. Training at or above 90 percent of your one rep max rm. 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. A complex method of rotating special exercises that are close in nature which build up the weaker muscle group. The standard template was first introduced in dave tate s article, the periodization bible, part i and is covered extensively in the periodization bible, part ii. Ive heard it 435 different times and it never gets old. I recognize that theres a general consensus online that the conjugate method is worse than useless if youre a raw lifter, but i thought id throw this out there anyway. Conjugate is a great style of programming but presents some challenges to the beginner, all of which are addressed in my template. If not, there is a ton of information on the conjugate system on, including this extremely thorough breakdown by dave tate, in the 8 keys. But thats because dave signs my checks and i have to nod and laugh whenever he says.

I am aware that wendler disagrees with almost all alterations to the program but does the template i have seem effective. Also, dave has been extremely helpful during numerous phone conversations. And, everyday we do the repetition method for the accessory movements. Westside barbell in columbus, ohio is the only gym in the world to have two powerlifters with over 2700 pound totals, five over 2800 pounds, and one who has the biggest total of all time at 3005 lbs. A users guide and the westside barbell conjugate method. The usual implementation, the conjugate gradient algorithm, requires no hessian matrix evaluations. My question is, is there ever a time where you would use a block periodisation. Additionally, any exercise named below can be looked up in the elitefts exercise index. Dave has been involved in powerlifting for over three decades as a coach, consultant and business owner. The westside method, also known as the conjugate method, is a program that is often times misunderstood in the raw powerlifting realm. Who is nate harvey and why do his athletes use the. No matrix inversion and no storage of an matrix are required. Dan green and dave tate talk powerlifting training.

Oct 11, 2012 in my articles the westside barbell conjugate method. Westside barbell template working with the standard template by jim wendler for. For more info about strength and conditioning, visit. The only 5 strength training programs youll ever need. This conjugate training program was first published in dec of 2000 and has helped thousands of lifters break prs they never thought possible. The maximal effort method is used to create high levels of muscle tension. Each 3 week block of speed work employs linearity, either by increasing the bar week over the 3 week wave, or by increasing the chain weight or band tension. 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. After running jim wendlers boring but big 3 month challenge, i am now considering trying the challenge again accept with some typical conjugate exercises.

Westside barbell system presentation weight training. The wide variety of special exercises will perfect form. Variety conjugate thrives on variety in exercises, especially with regard to max effort exercises. Conjugate method for powerlifting explained and why i hate westside duration. Jun 08, 2015 westside may be synonyms with max effort, dynamic effort, repetition effort and a whole host of other special methods but is that what really makes up the conjugate system of training. The classic conjugate template calls for 4 training days per week. At westside, a weekly plan is used on max effort day. Westside barbell is a private, invitationonly, elite training facility in columbus, ohio that was created by simmons. Any raw lifters here mess with the conjugate method. Dave tate s periodization bible different assistance. Before i begin its important for me to clarify what i aim to accomplish through writing this article.

We start by examining the quadratic problem with the solution q x b. The salisbury university sports performance program looks to impact, influence, and inspire greatness into the lives we touch daily. I started training full time in powerlifting in late 1969 after returning from the army. The standard template there is a great story from dave about how the standard template originated. The efficacy of the program is validated by the success and continued progress of the athletes training under coach simmons. A guide to accessory work i outlined how to program and structure your individual training routine based on westsides conjugate method. In writing this article i solely aim to provide a reliable source of information which outlines how to use the westsidebarbell conjugate method. Additionally, increasing weight and volume for accessory exercises is a linear element. This time, dave will explain the improved westside variation of this popular method. Conjugate direction methods we now look at another type of methods that only use gradient information.

Maximal effort method training at or above 90% of your 1rep max rm. The similarities of the westside conjugate system to the one devised by the soviets at the dynamo club are obvious. And this is where conjugate planning comes in handy as it allows you to address all these. Periodization for powerlifting the definitive guide.