Westside Barbell

In this episode, we dive into why the Conjugate Method, pioneered and popularized by Louie Simmons and Westside Barbell, is particularly effective for high school football athletes. We explore the crucial role of strength training in enhancing football performance, discussing how absolute strength, explosive power, speed, and durability directly impact success on the field. You'll learn the essentials of the three pillars of the Conjugate Method: Maximal Effort, Dynamic Effort, and Repeated Effort. We break down common misconceptions around these methods, highlighting practical tips to maximize results without risking injury or burnout. We also discuss integrating plyometrics and accommodating resistance effectively to enhance explosive strength, speed, and agility. Finally, we emphasize the importance of cultivating the right training environment and team culture, ensuring long-term athletic success and consistent performance improvement.    Check out our new E-Book: Conjugate Football Strength and Conditioning For High School Athletes   Follow Westside Barbell: Website: Westside Barbell Instagram: @westsidebarbellofficial Facebook: @westsidebarbellofficial Twitter: @westsidebarbell Please support this podcast by checking out our sponsors: Studio Sponsor: Dollamur Sport Surfaces CLMS Conjugate Tactical The Conjugate Club

Today's episode is the Unracked: Mastering the Conjugate Method webinar Tom did with BridgeAthletic   "UNRACKED is a live event series from BridgeAthletic where top coaches break down the training systems, methods, and philosophies that drive elite performance. In this session, Tom Barry, CEO of Westside Barbell and one of Louie Simmons' handpicked successors, offers a focused walkthrough of the Conjugate Method in practice: how he programs, what he prioritizes, and why it works for his athletes. Free to attend and packed with practical insight."   Many Thanks to BridgeAthletic for having Tom on.   Organize Your Visit to Westside Barbell Here!   Follow Westside Barbell: Website: Westside Barbell Instagram: @westsidebarbellofficial Facebook: @westsidebarbellofficial Twitter: @westsidebarbell Please support this podcast by checking out our sponsors: Studio Sponsor: Dollamur Sport Surfaces CLMS Conjugate Tactical The Conjugate Club    

How do professional athletes stay strong, fast, and ready to compete all year round? At Westside Barbell, our athletes don't have the luxury of long prep periods. They train at 90% of their best every day, so when the call comes—whether it's for a title fight, a last-minute jiu-jitsu super fight, or an event—they're ready. In this episode, Tom Barry and Burley Hawk break down: What training at 90% really means, and why Louie Simmons built Westside athletes this way Why traditional peaking cycles don't work for fighters, grapplers, and elite competitors How max effort, dynamic effort, and volume work together to keep strength at its peak The real reason most athletes can't handle this system—and why it's a game-changer for those who can. (Blog on this topic: https://www.westside-barbell.com/blogs/the-blog/built-to-win-the-westside-barbell-blueprint-for-jiu-jitsu At Westside, MMA fighters, Jiu-Jitsu competitors, and our athletes don't get 8-12 weeks to prepare. They have to be ready at all times—no excuses. Learn how we train, recover, and dominate using the principles taught by Louie Simmons and real-world-tested programming.   Organize Your Visit to Westside Barbell Here!   Follow Westside Barbell: Website: Westside Barbell Instagram: @westsidebarbellofficial Facebook: @westsidebarbellofficial Twitter: @westsidebarbell Please support this podcast by checking out our sponsors: Studio Sponsor: Dollamur Sport Surfaces CLMS Conjugate Tactical The Conjugate Club

In this episode of the Westside Barbell Podcast, Tom Barry and Burley Hawk break down Dynamic Effort Training, its role in building explosive strength, and how Westside has adapted it for powerlifters, MMA fighters, and Jiu-Jitsu athletes. Topics Covered: What is Dynamic Effort Training & how does it work? How to apply the three-week wave system for speed & power Why powerlifters, MMA fighters, and grapplers use this method How Westside Barbell modified Dynamic Effort for athletes Training density, volume per minute, and maximizing recovery "Train as strong as necessary, not as strong as possible." Westside Barbell continues to evolve Louie Simmons' methods for today's athletes.   Organize Your Visit to Westside Barbell Here!   Follow Westside Barbell: Website: Westside Barbell Instagram: @westsidebarbellofficial Facebook: @westsidebarbellofficial Twitter: @westsidebarbell Please support this podcast by checking out our sponsors: Studio Sponsor: Dollamur Sport Surfaces CLMS Conjugate Tactical The Conjugate Club  

In this episode of Driven by Westside, join Tom Barry of Westside Barbell as he picks up former Ohio State linebacker, NFL athlete and renowned strength coach Anthony Schlegel for an in-depth, on-the-road conversation about all things training. From their days under legendary coaches like Louie Simmons, Jim Tressel, and Urban Meyer to the gritty environments of Metroflex Gym and Westside Barbell, this episode dives into the core principles that shape elite athletes. Anthony reveals how a simple program, coached at an elite level, can outperform even the most “perfect” training protocols if they're not taught with passion and precision. They discuss striking the balance between sports science and old-school toughness, building a raw and relentless culture, and guiding athletes to maximize their genetic potential. Whether you're interested in strength training, football performance, or just want to learn how top-level coaches keep athletes driven and injury-free, this conversation delivers real-world insights you can apply immediately. Tune in for candid stories about the impact of teamwork, the importance of recovery, and the mindset shift needed to transform good athletes into unstoppable champions. Don't miss this high-energy “carcast” packed with practical tips, coaching hacks, and behind-the-scenes stories that bring the Westside Barbell ethos to life.   Organize Your Visit to Westside Barbell Here!   Follow Westside Barbell: Website: Westside Barbell Instagram: @westsidebarbellofficial Facebook: @westsidebarbellofficial Twitter: @westsidebarbell Please support this podcast by checking out our sponsors: Studio Sponsor: Dollamur Sport Surfaces CLMS Conjugate Tactical The Conjugate Club  

On today's episode, using a recent training example in the gym, Tom & Burley discuss utilizing the conjugate method for strength training and how it impact's athlete's performance. They reinforce how important consistency is over PR's for an athlete and how vital training intent is.   Key Topics: The Importance of Max Effort Training Balancing Volume, Dynamic Effort, and Recovery Athlete Mindset & PR Philosophy   Organize Your Visit to Westside Barbell Here!   Follow Westside Barbell: Website: Westside Barbell Instagram: @westsidebarbellofficial Facebook: @westsidebarbellofficial Twitter: @westsidebarbell Please support this podcast by checking out our sponsors: Studio Sponsor: Dollamur Sport Surfaces CLMS Conjugate Tactical The Conjugate Club

Welcome to the first episode of the Westside Barbell Podcast for 2025. Tom & Burley recap the last 2 years at Westside. They discuss Louie's passing, his plans for the future of Westside, and his ongoing legacy. They also go over the current training approach at Westside and Westside's plan for 2025 Key Topics:  Legacy of Louie Simmons & Westside Culture Current Approach to Training Looking Ahead to 2025 Organize Your Visit to Westside Barbell Here!   Follow Westside Barbell: Website: Westside Barbell Instagram: @westsidebarbellofficial Facebook: @westsidebarbellofficial Twitter: @westsidebarbell Please support this podcast by checking out our sponsors: Studio Sponsor: Dollamur Sport Surfaces CLMS Conjugate Tactical The Conjugate Club

In this episode, we're joined by Tommy Richardson, a former USMC Infantryman and Navy SEAL with a combined 26 years of service. Tommy is a Guest Contributing Writer at Westside and is passionate about shedding light on Louie Simmons' methods for both those active in the U.S. military and those seeking enlistment. Tommy is also the CEO of Divine Savagery, consulting firm that trains the characteristics of shoot, move, and communicate in order to effectively prepare an individual, group, team, or organization for success in all areas of action, business, and life. We cover Tommy's military career, strength requirements for & the evolution of strength training in the military and his recovery from brain surgery, going from pressing 5lbs dumbbells to benching 500lbs a year later. Key Points: - The importance of listening and adapting training methods to individual needs, especially in a military context. - The evolution of military training, highlighting advancements in fitness protocols and a more personalized approach to wellness. - Tommy shares his personal experience of recovery from brain surgery, illustrating the significance of mental resilience and goal-setting.   Check out Tommy's articles on our blog   Follow Tommy:  LinkedIn:  TD Richardson http://www.divinesavagery.com/     Follow Westside Barbell: Website: Westside Barbell Instagram: @westsidebarbellofficial Facebook: @westsidebarbellofficial Twitter: @westsidebarbell Please support this podcast by checking out our sponsors: Studio Sponsor: Dollamur Sport Surfaces CLMS Conjugate Tactical The Conjugate Club  

In this episode, we're joined by Sarah Welsh, an expert in Applied Behavior Analysis (ABA), to explore how ABA is applied to enhance performance in professional athletes. We begin by discussing Sarah's background, including her inspiration for getting into the field, and break down ABA into simple, digestible terms for our listeners. From there, we dive into a real-world case study of a professional athlete struggling with consistency in high-pressure situations. Sarah walks us through her behavioral assessment process and how ABA techniques can be used to improve focus, consistency, and overall performance under pressure. We also discuss common misconceptions surrounding ABA and the challenges of applying it in high-performance environments like sports. Finally, Sarah provides practical ABA techniques our listeners can apply in their daily lives and shares insights into the future of ABA, particularly in sports psychology. Key Points:  • Sarah's background and what led her to ABA  • Breaking down ABA for a general audience  • Applying ABA to improve athlete performance in high-stakes environments  • Addressing challenges and misconceptions in the field of ABA  • Practical ABA techniques that listeners can apply in their own lives  • Future outlook on ABA in sports and performance   Follow Sarah here: Instagram: https://www.instagram.com/SarahWelshBehavior Catalyst Behavior Project Website : https://catalystbehaviorproject.com/   Follow Westside Barbell: Website: Westside Barbell Instagram: @westsidebarbellofficial Facebook: @westsidebarbellofficial Twitter: @westsidebarbell Please support this podcast by checking out our sponsors: Studio Sponsor: Dollamur Sport Surfaces CLMS Conjugate Tactical The Conjugate Club

Westside Recap: Inside ADCC 2024, Athlete Highlights, UFC PI Tour & More Today's episode is a solo cast with Tom, where he recaps the last 3 months at Westside. Firstly, he recaps the ADCC Las Vegas event, covering performances of Dante, Max, and Lawson. He also dives into how Westside's dynamic training systems are pushing athletes to new heights. Tom covers Ally Kennedy's Lacrosse Season, and how training at Westside impacted her performance. Tom talks about visiting the UFC Performance Institute, University of Maryland and Stroops in Salt Lake City.   Key topics covered: - ADCC 2024 Recap – Performance breakdown of Westside Barbell athletes in the world's premier grappling competition. - Athlete Training at Westside – Incorporating volume load per minute (VLPM) system and its impact on performance. - Ally Kennedy's Lacrosse Season– How training at Westside improved Ally Kennedy's athleticism performance.   Follow Westside Barbell: Website: Westside Barbell Instagram: @westsidebarbellofficial Facebook: @westsidebarbellofficial Twitter: @westsidebarbell Please support this podcast by checking out our sponsors: Studio Sponsor: Dollamur Sport Surfaces CLMS Conjugate Tactical The Conjugate Club  

Join Tom Barry in this episode of the Westside Barbell Podcast featuring elite grappler Dante Leon. Dive deep into Dante's journey as he prepares for the prestigious Abu Dhabi Combat Club (ADCC) Championship. https://adcombat.com/ Discover how Dante balances his rigorous training regimen with competition strategy, his insights on selecting the right competitions, and the unique challenges he faces in high-stakes tournaments. Dante also shares his experiences training at Westside Barbell and the gym's critical role in his preparation. This episode is a must-listen for both professional and aspiring athletes. It is packed with practical advice, personal anecdotes, and lessons on discipline and perseverance. Key Highlights: - Dante Leon's training regimen and competition prep - Balancing strength training and jiu-jitsu - Managing training camps and competition schedules - Adapting to the unpredictable nature of high-stakes tournaments - Insights into the unique culture at Westside Barbell Follow Dante Leon: Instagram: @DanteLeon Twitter: @DanteLeon Follow Westside Barbell: Website: Westside Barbell Instagram: @westsidebarbellofficial Facebook: @westsidebarbellofficial Twitter: @westsidebarbell Please support this podcast by checking out our sponsors: Studio Sponsor: Dollamur Sport Surfaces CLMS Conjugate Tactical The Conjugate Club  

Join Tom Barry in this episode of the Westside Barbell Podcast featuring "The Immortal" Matt Brown. Deep dive into Matt's journey as he shares his experiences transitioning from a professional fighter to a dedicated coach and family man. Discover how he navigates his post-retirement life, his insights on training and injury prevention, and his unique challenges throughout his fighting career. Matt also opens up about his first encounter with Westside Barbell, his training evolution, and the gym's critical role in his career. This episode is a must listen for both professional and aspiring athletes. It is packed with personal anecdotes, professional insights, and lessons on discipline and perseverance. Key Highlights: Matt Brown's weight gain and current training regimen Transitioning from fighting to focusing on business and family The importance of injury prevention and strength training Reflections on his career and future goals Insights into the unique culture at Westside Barbell Follow "The Immortal" Matt Brown: Website: Immortal Martial Arts Center Instagram: @IamTheImmortal Twitter: @IamTheImmortal Follow Westside Barbell: Website: Westside Barbell Instagram: @westsidebarbellofficial Facebook: @westsidebarbellofficial Twitter: @westsidebarbell Please support this podcast by checking out our sponsors: Studio Sponsor: Dollamur Sport Surfaces CLMS Conjugate Tactical The Conjugate Club

Join Tom Barry as he chats with Ally Kennedy, Pro Lacrosse Player and Westside Barbell Athlete. Learn about how she started lacrosse, what brought her to Westside, and the impact training at Westside has on her performance as an athlete   Ally Kennedy is not only a top-tier professional lacrosse player but also an assistant coach for the Ohio State women's lacrosse program, where she coaches the Buckeye offense.  Key Highlights: Ally's background in Lacrosse The development of Pro Lacrosse for Women The development of MMA training at Westside Barbell Follow Ally: Instagram: @allykennedy30 Follow Westside Barbell: Website: Westside Barbell Instagram: @westsidebarbellofficial Facebook: Westside Barbell Twitter: @westsidebarbell Studio Sponsor: Dollamur Sport Surfaces Premium Sponsors: CLMS Landscapes Conjugate Tactical The Conjugate Club

Join Tom Barry as he chats with Myles Robinson, Pro MMA fighter and Westside Barbell Athlete. Learn about his beginning in MMA, his start at Westside Barbell, and the trials & challenges he has overcome throughout his career Key Highlights: Myles Robinson's background and his training at Westside Barbell Insights into training for Professional MMA The development of MMA training at Westside Barbell Follow Myles: Instagram: @myleskrobinson Follow Westside Barbell: Website: Westside Barbell Instagram: @westsidebarbellofficial Facebook: Westside Barbell Twitter: @westsidebarbell Studio Sponsor: Dollamur Sport Surfaces Premium Sponsors: CLMS Landscapes Conjugate Tactical The Conjugate Club

On today's episode, Tom talks to Dr Shawn Bailey, our team physician here at Westside Barbell. Shawn works alongside us to ensure our athletes have access to primary care, physical therapy, recovery, and sports science testing with his very talented staff at The Armory here in Columbus, Ohio. He is also an integral part of our board of advisors for optimizing athletic health and performance. In this podcast Tom & Shawn discuss Shawn's background, his experiences working with athletes & the industry, his approach to internal medicine & more. Follow Dr Shawn & The Armory: https://www.wearethearmory.com/ @we_are_the_armory https://www.facebook.com/wearethearmory https://www.instagram.com/we_are_the_armory https://twitter.com/wearethearmory  Please support this podcast by checking out our sponsors: -Studio Sponsor: Dollamur Sport Surfaces  https://dollamur.com Sponsors  - CLMS: https://clmslandscapes.com/ - The Butcher & Grocer: https://thebutcherandgrocer.com/ - Conjugate Tactical: https://conjugatetactical.com/ - The Conjugate Club: https://www.conjugateclub.com/

In today's episode, Tom Barry and Burley Hawk break down the fundamentals of the Conjugate System and guide you on how to incorporate it into your training regimen. They address common questions from listeners about when to start the system, appropriate warm-ups, exercise selection, and much more. Whether you're a beginner or looking to refine your approach, this episode offers valuable insights to enhance your strength and conditioning journey. Are you an Athlete interest in training at Westside? Apply here: https://www.westside-barbell.com/blogs/the-blog/westside-barbells-elite-athlete-program-join-the-crew/  Join the Club, start with a 7-Day Free Trial! https://www.conjugateclub.com/ Please support this podcast by checking out our sponsors: -Studio Sponsor: CLMS - https://clmslandscapes.com/ - The Butcher & Grocer: https://thebutcherandgrocer.com/ - Conjugate Tactical: https://conjugatetactical.com/ - The Conjugate Club: https://www.conjugateclub.com/ 00:00 Intro 00:04 Start 00:52 Base Building & Starting Conjugate Blogs 01:13 What is the Conjugate Method 14:27 What Considerations to make for exercise selection? 15:25 How to balance the system while training? 17:56 When to push accessories? 24:32 When do you switch exercises? 31:13 Biggest challenges for beginners 39:59 Beginner programs for people over 40 43:14 What techniques & exercises strengthen the bottom of a lift? 45:20 How should dynamic lifts be performed? 49:02 What is an effective warm up routine 54:10 How to rotate main exercises? 55:41 How to modify the system for maximum hypertrophy? 57:14 What level of strength should you have to implement Max Effort? 58:22 Parting Thoughts & Outro

Please welcome Burley Hawk as the new Co-Host of the Podcast with Tom. They both break down the future of the podcast, the new training crews at Westside, as well as their experience training athletes throughout their careers. Are you an Athlete interest in training at Westside? Apply here: https://www.westside-barbell.com/blogs/the-blog/westside-barbells-elite-athlete-program-join-the-crew/  Join the Club, start with a 7-Day Free Trial! https://www.conjugateclub.com/ Please support this podcast by checking out our sponsors: -Studio Sponsor: CLMS - https://clmslandscapes.com/ - The Butcher & Grocer: https://thebutcherandgrocer.com/ - Conjugate Tactical: https://conjugatetactical.com/ - The Conjugate Club: https://www.conjugateclub.com/ 00:00 Intro 01:37 Current Athletes 02:29 Working with BJJ & Grappling Athletes 06:05 Plyometrics 07:40 Individualisation of Training 11:32 The Power of The Group 14:28 Technique & Training 19:06 Athletes & Injury 24:17 Athletes Understanding of Strength 32:06 Working With Different Sports 34:52 Outro & Final Thoughts

Exciting news! We've successfully recovered a lost podcast featuring Lance Palmer from 2023 and have decided to release it today as a special treat before the launch of our new podcast season. Please support this podcast by checking out our sponsors: -Studio Sponsor: CLMS - https://clmslandscapes.com/ - The Butcher & Grocer: https://thebutcherandgrocer.com/ - Conjugate Tactical: https://conjugatetactical.com/ - The Conjugate Club: https://www.conjugateclub.com/ Lance Palmer is an accomplished American professional mixed martial artist and former collegiate wrestler. He is a four-time NCAA Division 1 All-American and was a dominant force in high school wrestling, securing four OHSAA state championships. Further cementing his legacy in the world of mixed martial arts, Palmer has twice claimed the title of PFL (Professional Fighters League) world champion. 00:00 Intro 00:20 Beginning Wrestling 05:50 Getting in St. Edwards High School 22:23 Introduction to Strength Training 32:22 What sets St. Edwards apart 40:07 Success at St. Edwards 49:07 Pinned 51:14 Wrestling Bears 1:03:50 Ohio State 1:08:28 Going From Highschool to College 1:27:28 Training what works for you 1:29:50 Combat Sports 1:39:58 Recruitment 1:47:02 Training Partners 1:50:10 Training at Westside 2:01:53 Outro

Please support this podcast by checking out our sponsors:   -Studio Sponsor: CLMS - https://clmslandscapes.com/   - The Butcher & Grocer: https://thebutcherandgrocer.com/ - Conjugate Tactical: https://conjugatetactical.com/ - The Conjugate Club: https://www.conjugateclub.com/   Neen Williams is a Professional skateboarder, athlete, coach, business owner and restaurateur.   Follow Neen here:   Socials: @neenwilliams Accross all platforms   Neen's Spice Rubs:   https://neenwilliamsco.com/ @nadcofficial   Check out Neen's Restaurants: @nadcburger    00:00 Intro 00:27 Strength Training & Skateboarding 06:38 Creating A Hierarchy of Training 07:57 Dialing Your Life Into Being A Pro Athlete 15:41 Street Skateboarding 22:54 Preparing for a shoot 24:43 Neens 5 Tips For Strength Training 26:14 Moving to A 3 Day Model 28:12 Giving Back 31:54 Day In A Life Of A Pro Skater 36:42 Sponsor In Skateboarding 39:08 Neen's Spices & Restaurants 45:44 The Never-ending Work Day 46:50 Parting Thoughts/Outro

Please support this podcast by checking out our sponsors:   -Studio Sponsor: CLMS - https://clmslandscapes.com/   - The Butcher & Grocer: https://thebutcherandgrocer.com/ - Conjugate Tactical: https://conjugatetactical.com/ - The Conjugate Club: https://www.conjugateclub.com/   Craig Bongelli is a former professional strongman and is a highly experienced strength coach who has worked with athletes in multiple disciplines. Currently coaching @Onnitofficial in Austin, Craig is a valued member of Westside Alumni   Follow Craig Here:   https://www.instagram.com/theconjugatecowboy/   https://www.craigbongelli.com/   If you wish to support the podcast directly, here is the donation link:   https://donate.stripe.com/8wMcOz8yg7Ml4pO4gg   00:00 Start 00:04 Craig's Start at Westside 13:33 Learning at Westside 20:41 Craig's journey after Westside 26:57 Misunderstandings of the Westside System 34:59 3 tips to implement conjugate 38:28 transitioning from athlete to coach 40:53 Learning from outside the Westside System 48:19 Working with athletes 58:35 Taking Athlete's losses personally 1:08:07 Craig's time at Jackson-Wink MMA 1:19:45 Professional MMA Training 1:23:41 Understanding Westside History 1:29:58 What is Onnit Gym? 1:31:54 Westside Memories 1:35:23 Parting Thoughts/Outro

Please support this podcast by checking out our sponsors:   -Studio Sponsor: CLMS - https://clmslandscapes.com/   - The Butcher & Grocer: https://thebutcherandgrocer.com/ - Conjugate Tactical: https://conjugatetactical.com/ - The Conjugate Club: https://www.conjugateclub.com/   Dorian Price is is a highly accomplished Muay Thai fighter and Coach. He fought in the legendary Lumpinee Arena, is a UFC Veteran and was a contestant on season 6 of the Ultimate Fighter. He played an integral role in the development of the MMA program here at Westside Barbell   Follow Dorian here:    https://www.instagram.com/coachdorianprice/  Linktree: https://linktr.ee/WestsideBarbell   If you wish to support the podcast directly, here is the donation link:   https://donate.stripe.com/8wMcOz8yg7Ml4pO4gg   00:00 Intro 00:44 How did Dorian end up in Muay Thai? 05:13 THe 4 Horsemen of American Muay Thai 10:04 Dorian's "little stint" in MMA 18:30 Dorian's Style of Muay Thai 25:02 Meeting Matt Brown 27:46 FIghting and Living in Thailand 44:09 Dorian's Clinch and Elbow Game 53:06 Training Matt Brown 54:51 Fighting in Lumpinee 01:16:13 Big Boss 01:18:35 The Hello Kitty Scooter 01:33:49 THe Double Knockout 01:44:46 Developing the Westside MMA program 02:09:42 Outro

Please support this podcast by checking out our sponsors: -Studio Sponsor: CLMS - https://clmslandscapes.com/ - The Butcher & Grocer: https://thebutcherandgrocer.com/ - Conjugate Tactical: https://conjugatetactical.com/ -  The Conjugate Club: https://www.conjugateclub.com/ Welcome to our new series "Beginner's Guide To Conjugate", where we'll go through each facet of the Conjugate System, educating you on what each element is and how it functions within the system. Today's episode is covering Max effort. If you wish to support the podcast directly, here is the donation link: https://donate.stripe.com/8wMcOz8yg7Ml4pO4gg Blog post and sample workout here: https://www.westside-barbell.com/blogs/the-blog/max-effort-walk-through References: -Bompa, Todor. "Theory and Methodology of Training." (1999) -Kurz, Tomas. "Science of Sports Training." (2001) -Lapututin, Nikolai; Oleshko, Valentin. "Managing the Training of Weight Lifters." -Siff, Mel. "Supertraining" (2004) -Zatsiorsky, V. M. "Science and Practice of Strength Training." (1995) -Simmons, L. "Westside Barbell Book of Methods." (2007) Westside Barbell. -Verkhoshansky, Y., & Siff, M. C. "Supertraining." (2009) Verkhoshansky Check Out Our Links: Starting Conjugate: https://www.westside-barbell.com/search?q=starting%20conjugate&tab=articles Linktree: https://linktr.ee/WestsideBarbell 00:00 Intro 00:28 Max Effort 05:36 Implementing the Maximal Effort Method 09:53 Progressive Overload & The Maximal Effort Method 12:46 Outro & Parting Thoughts

Please support this podcast by checking out our sponsors: -Studio Sponsor: CLMS - https://clmslandscapes.com/ - The Butcher & Grocer: https://thebutcherandgrocer.com/ - Conjugate Tactical: https://conjugatetactical.com/ -  The Conjugate Club: https://www.conjugateclub.com/ Jordan Syatt is a renowned health and fitness coach and is a record setting, world class powerlifter.  Jordan Syatt started his internship at the same time with Tom. A dedicated student of Westside and the wisdom of Louie Simmons, he has applied the knowledge and philosophy learned here to all aspects of his life and business.  Check out Jordan here: www.syattfitness.com www.instagram.com/syattfitness If you wish to support the podcast directly, here is the donation link: https://donate.stripe.com/8wMcOz8yg7Ml4pO4gg Check Out Our Links: Starting Conjugate: https://www.westside-barbell.com/search?q=starting%20conjugate&tab=articles Linktree: https://linktr.ee/WestsideBarbell Timestamps: 00:00 Intro 00:21 Start 00:46 Jordan and Tom's beginnings at Westside 21:13 Jordan's Mindset after Westside 28:32 Learning From Louie 31:22 The Internship 41:16 Louie Simmons 55:02 Jordan paved his own way 58:31 Jordan's view on Westside's future 1:04:35 Maintaining Integrity 1:16:58 What excites Jordan? 1:23:13 Outro

Please support this podcast by checking out our sponsors: -Studio Sponsor: CLMS - https://clmslandscapes.com/ - The Butcher & Grocer: https://thebutcherandgrocer.com/ - Conjugate Tactical: https://conjugatetactical.com/ -  The Conjugate Club: https://www.conjugateclub.com/ Welcome to our new series "Beginner's Guide To Conjugate", where we'll go through each facet of the Conjugate System, educating you on what each element is and how it functions within the system.  If you wish to support the podcast directly, here is the donation link: https://checkout.stripe.com/c/pay/cs_live_a1BtRqBXnvp1g3r6bf3kG29pQhjWzec1n8oOJcG8YdPFKmwhYarWJ0DVTf#fidkdWxOYHwnPyd1blppbHNgWjA0SzM0bFdNTGpdNDMxTU1Mdjx1TDx%2FR2djNURuXUlpTG1WS0RDQ1xSfGBTcHEwSGRgYFdKMFxWMTZGc0RJNX1iXUJKSTJzPGJjMmxLSzVdU0ljY2lIcXdgNTVvV25BSlJqSScpJ3VpbGtuQH11anZgYUxhJz8nPXJIZkp%2FPXxiMkhpMXVKMWJiJ3gl Check Out Our Links: Starting Conjugate: https://www.westside-barbell.com/search?q=starting%20conjugate&tab=articles Linktree: https://linktr.ee/WestsideBarbell Timestamps: 00:00 Start 01:10 Intro 01:31 The Conjugate System 02:42 The Maximal Effort Method 03:39 The Dynamic Effort Method 04:29 The Repeated Effort Method 05:15 Factors To Consider 07:49 Implementing The System 11:41 Finding Your Weakness 13:48 Accessory Work 15:35 Recovery 17:22 Common Pitfalls 20:37 Outro

Bobby Kaleal is an award-winning performance coach, entrepreneur, inventor, and keynote speaker who specializes in extracting greatness out of individuals, teams, and organizations. Drawing from his philosophy of Recognition, Educating, and Consistency (REC), Bobby helps individuals and companies reach their peak potential regardless of the situation. He has presented to hundreds of small and large firms as well as top management teams on various topics, including resilience, how to stay motivated, and how to create performance metrics and goals. He also owns 11 approved patents, including a sustainable, and scalable APP that uses AI and real-time biometrics to personalize exercise and therapy protocols. In 2011, his company, Health 360, was voted one of COSE's Ten Under 10 Award Winners, an honor recognizing the top 10 companies with 10 or fewer employees for their best practices in innovation, growth/success, value to the community and the environment, diversity promotion, and customer service excellence. In addition to being a serial entrepreneur, Bobby is well-known for his role as the performance coach for two-time UFC Heavyweight Champion, Stipe Miocic. Miocic is widely regarded by critics, media, and commentators as the greatest UFC heavyweight fighter of all time. Bobby is credited for contributing to much of Miocic's success and has been featured in Men's Health and ESPN The Magazine as well as countless other top publications. In addition to coaching professional athletes, Bobby served as the performance coach for the Mentor Ohio Police, and currently coaching the SPAN (Suburban Police Anti-Crime Network) SWAT Team, the Cleveland Ohio FBI, and the elite FBI Hostage Rescue Team in Quantico, Virginia. Bobby received a bachelor's degree in Athletic Training and Fitness Management from Baldwin Wallace University, and two master's degrees in Exercise Science, and Sports Management and Administration from Cleveland State University. He is a CSCS and RSCC with the National Strength and Conditioning Association, Titleist Performance Specialist (Level II), and certified coach by USA Boxing (Level II). https://www.spireacademy.com/ 00:00 intro 00:21 start 00:36 Being the director of performance at Spire 06:36 Bobby Kaleal's career journey 21:02 Cancer Patient Research 29:59 What is like working with MMA Athletes 38:14 biggest changes in the industry 44:26 the importance of Mentors 45:41 Bobby's approach to working with Athletes, Working with Stipe 51:12 The Importance Of Being Open And Without Ego 58:12 working with an Athlete to benefit the Athlete 1:02:01 KNowing your value as a coach/how to charge in the private sector 1:07:12 developing your staff 1:09:42 exercises vs assessing weakness and finding the correct tool 1:13:51 handling athlete's losses 1:17:11 where Tom and Bobby see technology and the industry will go in the future 1:38:28 You want to create Assets/training kids 1:35:45 Bobby's question for his dream interview / outro

Dante Leon is an accomplished Canadian grappler as well as a black belt in Brazilian jiu-jitsu,  Leon is widely recognized as one of the most talented athletes of his generation, a reputation earned while competing in the lower belt divisions of BJJ when he earned titles at important tournaments in the International Brazilian Jiu-Jitsu Federation (IBJJF) circuit, a level of success he was able to repeat as a professional competitor. Dante is -  2x Black Belt World Champion Currently #3 at 170lbs in the World ADCC bronze medalist Follow Dante - Instagram:  https://www.instagram.com/danteleonbjj/ https://www.instagram.com/adamasjiujitsutoledo/ Check Out Dante Competing at The Tower BJJ Grand Prix May 6th 2023 https://www.instagram.com/thetowerbjj/ Check Out Our Links -  https://linktr.ee/WestsideBarbell 00:00 Intro 00:21 We're in 00:26 The Rise of Professional Grappling & it's training evolution# 20:20 Coming From A Small Town 22:19 How Dante is Coached, Being a Student of Strength 29:27 The Benefits of Strength Training, Training General To Be Specific 38:07 The Advantages of Being Athletic and Skillful 45:56 The Illusion of Going "All Out, All The Time" 49:24 Being an Athlete and a Coach, Passing on Information 54:42 The Path For A Professional Grappler 1:01:44 Analyzing Tape, The Benefits of Good Information 1:05:28 Bodybuilding & The Pursuit of Perfection of Exercise Execution 1:07:55 What You Should Avoid In Strength & Conditioning For BJJ 1:11:02 From Studying Westside To Training At Westside 1:26:54 - Outro

The concept of Conjugate Tactical predates our official launch in 2018 back nearly 10 years. Serving in a number of roles at Westside Barbell for nearly a decade, Conjugate Tactical's founder “Gus” began to apply his knowledge of and application of the Westside Methods to address the increasing demands of the military personnel and first responders relying on the proven Westside Barbell Methods after being brought on board the headquarters' team full time. After many years of training and coaching on behalf of Westside Barbell, in a variety of roles including being a member of the official seminar staff, this application of the methods was given the official title of Conjugate Tactical with the launch of The Conjugate Club 2018. Westside's official online educational resource. Conjugate Tactical has since transitioned from what it once was to what it now is; The official extension of Westside Barbell for the tactical user. Our mission is to provide “A Way” to any and all that seek our service. With over 100 strength coaches having completed our annual course, Conjugate Tactical is beginning to take shape in a number of wildly successful applications nationwide (as well as in Canada.) We will forever be rooted in tradition, including our signature crossed hatchets, and gratitude to Westside Barbell and the men and women that paved the way before us so that we can pass it on to the next generation. 00:00 Intro 00:50 Gus & Westside 08:25 Doing Seminars, tactical training, proving the systems 17:44 Training different demographics 27:41 Biggest takeaways From Louie 32:42 Training tips, educating different demographics 42:49  Recapping Gus's history at Westside, leading up to Conjugate Tactical 47:12 Gus's Proudest memories at Westside, parting thoughts Follow Conjugate Tactical and Gus Here: https://www.instagram.com/conjugate.tactical/ https://www.instagram.com/j.p.gus/ https://conjugatetactical.com/ https://linktr.ee/WestsideBarbell

Brian Bott is the owner and day to day operational Manager of Sports AdvantEdge and Edge Baseball. He has been a performance coach for over 20 years. He has a Masters Degree in Exercise Science from the University of North Dakota and is C.S.C.S. Certified. As an athlete Brian was a 4 year starter on the UW Oshkosh baseball team from 1993-1996- In that time the teams he played on won 1 National Championship and took 2nd, 3rd and 3rd in the other 3 years. Bott played every inning of every game all 4 years. Bott was a strength and conditioning coach for two years at the University of North Dakota. There he worked with athletes of all sports. Bott then moved to Madison to work with the Wisconsin Badger football team for 13 seasons as an assistant strength coach. He was a member of 3 Big Ten Championships and 3 Rose Bowl Appearances. In his 13 seasons the Badgers attended 12 bowl games. Bott worked with many athletes who moved on to professional football. names include Joe Thomas, Travis Frederick, Russell Wilson, JJ Watt and so many more. In 2013 Bott started Sports AdvantEdge LLC. The philosophy of Sports AdvantEdge is to give youth, high school, college and professional athletes THE BEST training in the Midwest. Since opening Sports AdvantEdge he has trained over 1,000 athletes ranging from age 8 - 61! Sports AdvantEdge now provides 100's of athletes the chance to enhance their athletic ability! follow sport advantedge Instagram @sportsadvantedge_waunakee @sportsadvantedgeverona @sportsadvantedgebeaverdam @sportsadvantedge_oconomowoc Twitter @sportadvantedge Follow Brian instagram @brianbott23 twitter @23botter

Gary Benford is world record holding powerlifter and loyal member of the Westside Barbell Alumni.  He starting training with Louie  back in 590 Larcomb in the Late 70's and still competes to this day. Since the age of 50, Benford has broken 27 world records in the bench press, competing in five different powerlifting federations, in the age categories of 50-54. 55-59 and 60-64 in the 198-pound bodyweight class. Aside from being known as an elite level powerlifter, Gary has been an effective and efficient meet director and published author. 00:00 Intro 00:34 First Time Hearing About Westside 05:43 Role Models 08:20 Garage Days 13:12 Meeting Louie/Role in Gym 23:08 Lessons Learned From Running Meets 28:30 Gerry & Powerlifting/The Importance of the Crew 37:37 Louie The Problem Solver/Louie The Lifter 44:26 What Made It So Special? 55:33 Favourite Louie Stories 1:04:25 Growing Older And Still Training 1:07:40 Garry's Proudest Moment/Outro

Dustin is the Owner/Special Strengths Coach of Advantedge Sports Marquette, MI. Dustin is well experienced and highly qualified coach, most notably completing a B.S. in Physical Education & Coaching from Northern Michigan University and the Westside Barbell Special Strengths Coach Certificate.  Dustin has a diverse range of experience training athletes from multiple sports and levels within those sports. From combat athletes like Mikaela Mayer to pro NFL players, as well collegiate and youth athletes, we are delighted to have him on and discuss his experiences as a coach and the importance of being adaptable. Follow Dustin: @coachbrancheau https://www.instagram.com/coachbrancheau Check Out Advantedge Sport: https://www.advantedgesports.com/ https://www.instagram.com/advantedge906 Check Us Out: https://linktr.ee/WestsideBarbell 00:00 Intro 00:21 Start 00:40 What Dustin is up to? 01:55 Transitioning athletes from multiple sports 03:20 Training Mikaela Mayer 07:53 How did Dustin become a strength coach? 19:06 The importance of Cleans 21:08 Hoe has the industry changed over time? 25:07 Working in the collegiate sector/using the conjugate method 35:39 Training different demographics 43:08 The modern strength coach 46:24 Hockey 50:28 Credentials/Education 54:47 Parting Thoughts/Outro

On today's podcast we have the man, the myth, the legend that is Gerry O. A true Westsider, he is known loyal training partner and equally powerful motivator, throughout his tenure at Westside, he introduced a cast of characters and lifters to the gym, including an infamous one known as "The Ninja". Tom and Gerry talk about his time in the club, his relationship with Louie and the history he witnessed. 00:00 INTRO 00:50 START/HOW DID GERRY START AT WESTSIDE 12:59 TRAINING WITH CHUCK V 14:54 GOING TO MEETS 17:19 KEVIN RANDLEMAN & MARK COLEMAN 19:45 "GERRY'S RECRUITS" 22:17 THE ATMOSPHERE AT WESTSIDE 25:26 GERRY'S GYM/LOUIE STORIES 30:07 GETTING KICKED OUT/GYM CULTURE 35:13 GERRY'S LIFTS 35:45 FEATS OF STRENGTH/GEORGE HALBERT 39:16 PROUDEST MOMENTS 40:09 LOUIE, FINAL THOUGHTS, OUTRO https://linktr.ee/WestsideBarbell

On today's podcast we have George Halbert and Tony Ramos.  George Halbert is the most decorated bencher in Westside History, breaking 11 All-Time World records over 3 weight classes during his tenure at the gym. Known for his innovative training style and constant pursuit more effective training, his work with Louie hugely contributed to the development of the Westside Method.  Tony Ramos is a professional powerlifter and loyal member of Westside Barbell. He has earned the nickname "The Ninja" because of how he disappears and reappears all the time. Outside of the gym, Tony owns and operates multiple successful businesses, of which his leading company TFR construction, continues to grow and lead the way in concrete installation. 00:00 INTRO 00:40 START 00:56 GEORGE'S START IN POWERLIFTING 06:08 THE ATMOSPHERE AT WESTSIDE, MEETING LOUIE 10:25 WHEN GEORGE MET TONY, THE TRAINING CREW 12:50 GEORGE'S FIRST WORLD RECORD, WORLD RECORD TRAINING 21:26 BIGGEST CHALLENGES TO OVERCOME 28:44 TRAINING PARTNERS 33:02 LOUIE'S WISDOM 43:18 TONY & THE KETTLEBELLS 50:02 NICK WINTERS & MIKE WOLFE 56:40 "PHYSICS" 1:02:28 THE CULTURE CREATES CONSISTENCY 1:06:21 ANALYZING RIVALS & ADVICE 1:11:59 THE TRUE SECRET IS HARD WORK 1:17:16 HOW HAS WESTSIDE IMPACTED YOUR LIFE 1:20:26 3 THINGS FOR BEGINNERS 1:23:44 OUTRO https://linktr.ee/WestsideBarbell

There is a special format for today's episode. The production team here at Westside, while working on upcoming projects, recovered unaired Q'n'A files with Louie. In this episode, we have content from Louie covering a diverse range of topics in is unique and informative style. 00:00 INTRO 00:58 IMPROVING THE START OF THE DEADLIFT 03:56 NECK TRAINING 08:14 WHEN TO ADD BRIEFS 09:06 HOW TO VARY SPEED WORK 12:07 HOW SHOULD YOU START OUT DYNAMIC WORK 15:25 EXERCISES TO AVOID? 17:06 TWEAKING MMA TRAINING FOR BOXING 18:03 HOW TO START THE OFF-SEASON? 19:34 EXPLOSIVENESS FOR BJJ 20:59 BEST TIME FOR EXPLOSIVE WORK 22:06 ALTERNATIVES FOR REVERSE HYPERS 23:22 HOW OFTEN TO WESTSIDE LIFTERS WAR GEAR? 24:39 HOW TO KNOW IF YOUR DOING ENOUGH? 26:20 SEATED BOX JUMP VS STANDING BOX JUMP 27:44 HOW TO TRAIN FOR LONG DISTANCE 29:44 SPEED DAYS WITHOUT CHAINS/BANDS 30:36 DOES WESTSIDE TRAIN REPS ABOVE 90%? 31:15 STRENGTH TRAINING FOR JUNIOR ATHLETES 32:36 BAND VOLUME FOR TRICEPS/SHOULDERS 34:30 OPTIMAL REP RANGE FOR BEGINNERS 35:40 SPEED WORK WITHOUT BAND PLATFORM 36:25 SHOULDER STABILITY FOR BJJ 37:22 BEST SHOULDER EXERCISES FOR POWERLIFTING 39:12 ANDERSON SQUAT AS A MAX EFFORT MOVEMENT 40:17 ORIGIN OF BANDS 42:20 BAND TRAINING BEFORE WESTSIDE 43:37 STRONG BASE WITH BANDS 44:54 MAXIMAL BAND TRAINING 45:51 SHOULD YOU TRAIN WITH BANDS FROM THE BEGINNING 47:10 TOO MUCH BAND TENSION? 48:17 CLOSE GRIP BENCH MORE THAN WIDE? 51:10 PULL UPS FOR LATS?

Today's guest on the podcast is Chicken Hawk, another valued member of Westside History. We go through CH's start at Westside in late 90's, the training crewe at the Time and mainy stories from his tenure at Westside 00:00 INTRO 00:28 CH MEETING LOUIE, BEGINNING AT WESTSIDE 04:16 ORIGINS OF "CHICKEN HAWK" 06:48 CHARACTERS IN THE GYM 09:14 EXPERIMENTING WITH BANDS AND CHAINS 11:16 CHICKEN HAWK STORIES 16:44 LOUIE SIMMONS 26:19 RIVALS, BLACKS HEALTH WORLD 28:32 GYM AND MEET STORIES 41:36 THE AFTERNOON CREW 42:39 CHICKEN HAWK STORIES PART DEUX 46:12 LOUIE STORIES 48:38 GOODBYE/OUTRO https://linktr.ee/WestsideBarbell

Dr. Andreo A.Spina holds a Bachelor of Kinesiology degree from McMaster University. He later graduated with summa cum laude and clinic honors from the Canadian Memorial Chiropractic College as a Doctor of Chiropractic.  He then completed a two-year post-graduate fellowship in Sports Sciences. He is the creator of the Functional Range Release (FR)® soft tissue management system, the Functional Range Conditioning (FRC)® mobility development system, and the Kinstretch™ method of movement stretching that are currently used by practitioners world wide as well as a number of professional sports organizations, athletes, and performers. He is a published author, and international speaker on the topics of joint health, movement and mobility development, sports performance, and injury management. John Quint holds a Bachelors of Health and Promotion Fitness with a minor in Coaching from Otterbein University. He graduated from the American Institution of Alternative Medicine in Neuromuscular Therapy. He is a Functional Range Systems Instructor and travels throughout the world teaching and lecturing. In addition to maintaining a private practice located in Columbus, Ohio, he co-owns/maintains a virtual internal strength training platform: Gain ACCES, and activity programs the training process of physical capacity for skill acquisition for multiple professional and amateur athletes. He also has an extensive competitive career in bodybuilding and has worked for and trained at The Westside Barbell Club since 2011.  Dr. Andreo A. Spina links: Isocials: @drandreospina Website: https://functionalanatomyseminars.com/ Podcast: Control Yourself with Dr Andreo Spina https://functionalanatomyseminars.com/podcast John Quint Links: socials: @jquintnmt Website: www.johnquintnmt.com Gain ACCES (virtual joint specific training) : www.gainacces.com Substack: Absolute: The Art and Science of Human Performance :  https://drmichaelchivers.substack.com Functional Anatomy Seminars: https://functionalanatomyseminars.com/seminars/find-a-seminar/ Time Stamps 00:00 START 00:12 WE'RE IN 00:31 THE START OF FRC 05:12 BRINGING FRC TO THE MAINSTREAM 06:46 MISCONCEPTIONS WITH FRC 11:09 HOW ANDREO AND JOHN MET 16:24 THE IMPORTANCE OF INTERNAL TRAINING AND COMMUNICATION 24:12 CORRECTING COMMON ISSUES/EDUCATION 49:19 EVOLUTION OF SCIENCE AND THE INTERNAL STRENGTH MODEL 59:24 WORKING WITH A PRO ATHLETE 1:04:16 INTRODUCING INJURY PREVENTION EARLIER 1:15:58 CONTROL YOURSELF AND THE FUTURE OF FRC 1:52:55 OUTRO https://linktr.ee/WestsideBarbell

On today's episode of the podcast we catch up with the Newark Boys. All highly accomplished lifters and loyal members of Westside. They discuss going to Westside, training with Louie and the crew, competing and much more. 00:00 - INTRO 00:24 - STARTING AT WESTSIDE 18:02 - NEWARK AT WESTSIDE 27:03 - COE, GRITTER & THE NIGHT CREW 38:32 - PROUD MOMENTS 39:52 - LOU & WESTSIDE STORIES 48:59 - CONCLUDING REMARKS 52:58 - OUTRO Merch: https://www.westside-barbell.com/collections/apparel Website: https://www.conjugateclub.com/ Instagram: https://www.instagram.com/westsidebarbellofficial Facebook: https://www.facebook.com/westsidebarbell Podcast: https://westsidebarbell.podbean.com/​ Blog: https://www.westside-barbell.com/blogs/the-blog

Gary Sanger is an integral member of Westside History and began training under Louie back at the Garage of 590 Larcomb in the late 70's. He's a highly accomplished powerlifter and has made many great achievements in his tenure in the sport. Gary helped Louie lay the foundations of the Conjugate System, both constantly analysing their training and results that came with it. 00:00 Intro 00:23 Gary's start at Westside 09:54 The Culture at Westside 11:03 Louie and Gary Analyzing and Experimenting with Training 17:20 The Connection Between Black's & Westside, Competing at Meets 26:22 Stories of Matt Dimel & Westside 36:55 5-90 Larcomb and Plyometrics 47:46 1984 53:25 Wrestling 58:05 Gary's Proudest Memories at Westside 1:02:47 More Westside Stories. 1:16:30 Parting Thoughts/Outro

Laura Phelps-Stackhouse currently holds 5 all-time world records, has the #1 total, by formula, across all weight classes, and is the first female to total 11x Bodyweight. Laura is an accomplished coach, actively training lifters through Queen Bee Power. https://www.queenbeepower.com/ 00:00 INTRO 01:39 ORGANIZING MEETS 12:42 COACHING GPP 34:31 THE SQUAT 39:40 USING BANDS IN TRAINING 43:45 BACK TO SQUATS 49:30 YOUR QUESTIONS FOR LAURA 1:15:07 WRAP UP/PARTING THOUGHTS

Jason Coker is a professional powerlifter and coach, whom during his tenure at Westside Barbell broke multiple world records. Outside of lifting, he is well known for being brutally honest, incredibly loyal and one of the most entertaining and genuine characters to come through Westside in the last 10 years 00:00 INTRO 00:18 WHEN DID JASON START POWERLIFTING 03:41 WHEN DID JASON START LIFTING EQUIPPED 06:19 WHEN DID LIFTING GET SERIOUS 08:14 JASON AND LOUIE 10:05 JASON'S NUMBERS '06-'09 12:26 RIVALRY WITH SHAWN FRANKL 17:35 JASON'S MISHAPS WHILE LIFTING 19:13 STARTING TO TRAIN AT WESTSIDE 23:56 DIFFERENCE BETWEEN MORNING AND EVENING CREW 25:43 BREAKFAST 34:17 GYM STORIES 48:18 SEEING LOUIE'S ADVICE FROM THE PERSPECTIVE OF A COACH 52:39 THEY STAYED IN CONTACT 1:03:12 THE POINT OF SURGERY 01:11:38 TRAINING QUESTIONS 1:18:41 3 TIPS FOR BEGINNERS/OUTRO Merch: https://www.westside-barbell.com/collections/apparel Website: https://www.conjugateclub.com/ Instagram: https://www.instagram.com/westsidebar... Instagram: https://www.instagram.com/conjugatecl... Facebook: https://www.facebook.com/westsidebarb... Podcast: https://westsidebarbell.podbean.com/​ Blog: https://www.westside-barbell.com/blog...

Josh Gutridge & Joe Bayless, aka "The Newark Boys", began training at Westside Barbell in the late 90's back when the gym was located on Demorest Rd. They have been important members of westside history and the development of the Conjugate method. 00:00 INTRO 01:22 JOSH'S START AT WESTSIDE 04:13 JOE'S START AT WESTSIDE 08:52 JOSH'S FIRST PUSH PULL 11:39 JOE'S FIRST MEET AT WESTSIDE 20:03 WHAT CREW DID THEY TRAIN WITH 20:36 WHAT WAS GRITTER LIKE? 27:02 HOW THEY TESTED NEW MEMBERS?  30:46 WHAT DROVE THEM? 43:30 THE INTENSITY OF WESTSIDE 51:27 THE LEGEND OF ESKILL CONTINUES 54:51 WHAT WAS MORE FUN - MEETS OR GYM TRAINING? 1:00:23 STRONG FOR THE GYM 1:03:06 LOUIE AS A TRAINING PARTNER 1:08:23 THE MEET AT WESTSIDE 1:18:22 WHAT AT WESTSIDE ARE THEY MOST PROUD OF? 1:30:55 FINAL THOUGHTS/OUTRO Merch: https://www.westside-barbell.com/collections/apparel Website: https://www.conjugateclub.com/ Instagram: https://www.instagram.com/westsidebar... Instagram: https://www.instagram.com/conjugatecl... Facebook: https://www.facebook.com/westsidebarb... Podcast: https://westsidebarbell.podbean.com/​ Blog: https://www.westside-barbell.com/blog...  

Bill and Jim were a part of the original crew that trained under the guidance of Louie.  Bill was Louie's first training partner back in the when Louie trained in his basement.  Jim is also the Founder of Bandbell, a company that specializes in O.K.E. training equipment such as the Earthquake and Rhinoflex series of bars. Checkout Bandbell Here. https://www.bandbell.com 00:00 INTRO 00:20 HOW BILL STARTED TRAINING 02:35 BILL'S FIRST IMPRESSION OF LOUIE 05:52 WHAT GROUP LIKE AS IT GREW? 08:53 WHAT WAS THE MINDSET BACK THEN? HOW ID THEY STAY MOTIVATED? 10:25 DID PEOPLE HAVE A SPECIFIC ROLE? 11:01 AMAZING FEATS SEEN IN THE GYM 13:31 DID THEY TALK ABOUT TRAINING? 15:04 HOW LONG WERE YOU AT WESTSIDE? 17:44 BILL'S STORIES OF WESTSIDE 22:26 THE FAMILY ASPECT 24:50 THE START OF THE REVERSE HYPER 26:19 HOW DID THEY GET EQUIPMENT 29:15 HOW DID THEY LEARN TO SPOT AND LOAD 32:26 WHO WAS INNOVATING EQUIPMENT BACK THEN 35:02 HOW DID THEY DO EXERCISE SELECTION 41:39 THE ATMOSPHERE WHILE TRAINING 43:54 HOW TO CORRECT A LIFT 44:37 LOUIE'S DEVELOPMENT AS A COACH 51:09 HOW MUCH FUN WERE MEETS? 54:09 LOUIE'S LIFE IS A SERIES OF SHORT STORIES 58:31 THE HISTORY OF BACK THEN 1:02:26 WHAT DID TIM AND GARY ADD TO THE GROUP? 1:05:35 HOW HARD WAS THE TRANSITION OUT 1:06:38 MORE STORIES 1:15:09 OUTRO Merch: https://www.westside-barbell.com/collections/apparel Website: https://www.conjugateclub.com/ Instagram: https://www.instagram.com/westsidebar... Instagram: https://www.instagram.com/conjugatecl... Facebook: https://www.facebook.com/westsidebarb... Podcast: https://westsidebarbell.podbean.com/​ Blog: https://www.westside-barbell.com/blog... _____

In this episode, Tom and Loper sit down to answer your questions on training for Combat Sports Timesstamps 00:00 intro 00:27 In-season Wrestling Training 01:53 Ab Movemnt for MMA 03:30 Day 3 for a Condensed Conjugate Progam 04:17 Does Dana Know? 05:07 What type of Strengths to address and when? 07:20 How ot increase explosiveness 08:20 Whay are MMA workouts so damn long? 10:24 Weighted Carries 12:13 How to split Upper and Lower Days 13:35 Training Boxers vs Mixed Martial Artists 15:42 Tom's Favourite Carry 17:00 Sprints 17:51 What lifts has the most correspondence to punching power 19:15 Speed Squats - Time vs Reps 20:05 KPI's For Stand Up Fighters vs Grapplers 22:15 Training for Muay Thai 24:32 How do change leading up to the fight? 27:07 Best excercises for wrestling 28:32 Outro   Follow Loper: https://www.instagram.com/jeremyloper https://twitter.com/jeremyloper https://www.tiktok.com/@realjeremyloper _____ Merch: https://www.westside-barbell.com/collections/apparel Website: https://www.conjugateclub.com/ Instagram: https://www.instagram.com/westsidebar... Instagram: https://www.instagram.com/conjugatecl... Facebook: https://www.facebook.com/westsidebarb... Podcast: https://westsidebarbell.podbean.com/​ Blog: https://www.westside-barbell.com/blog...

Laura Phelps-Stackhouse currently holds 5 all-time world records, has the #1 total, by formula, across all weight classes, and is the first female to total 11x Bodyweight. She is a shining example of Westside and it's legacy. Aside from achieving G.O.A.T. status, Laura is an accomplished coach, actively training lifters through Queen Bee Power. Tony Ramos is a professional powerlifter and loyal member of Westside Barbell. He has earned the nickname "The Ninja" because of how he disappears and reappears all the time. Outside of the gym, Tony owns and operates multiple successful businesses, of which his leading company TFR construction, continues to grow and lead the way in concrete installation. Follow Laura: https://www.instagram.com/queenbeepower/ https://www.queenbeepower.com/   00:00 Intro 00:10 Start 00:33 Tony's Start at Westside 07:00 Tony's first meet at westside 11:46 Laura's Start at westside 18:45 Tony's Party House, 23:07 What made westside so special? 25:25 Training people to break your own records? 26:30 Tony & Westside 31:31 Louie knew how to treat everyone 36:19 How Westside helped Laura, how they motivated people 41:50 Louie would test you in every way, perfect form, seated deadlifts 45:49 Unique training moments, new forms of training, training to get stronger 53:45 origin of the 5x5s, transition between crews, Louie led by example 1:01:30 Circa max with chains 1:03:00 Tony free squatting, meet stories 1:04:55 Routine up to the bar, life stories 1:14:40 Tony always had everyone's back, Tony & Louie 1:17:41 Louie's network, Louie's numbers 1:24:25 Final thoughts _____ Merch: https://www.westside-barbell.com/collections/apparel Website: https://www.conjugateclub.com/ Instagram: https://www.instagram.com/westsidebar... Instagram: https://www.instagram.com/conjugatecl... Facebook: https://www.facebook.com/westsidebarb... Podcast: https://westsidebarbell.podbean.com/​ Blog: https://www.westside-barbell.com/blog... _____

This is special episode of the podcast as it's the first podcast recorded inside the gym of Westside Barbell. The guests for today's podcast couldn't be more appropriate for this occasion: Chuck Vogelpohl: Other than Louie himself, Chuck V is probably the most associated name with Westside Barbell. A living legend of Westside history, as well as setting world records, Chuck is the embodiment of both the Westside mentality and the achievements of the club. Marcus Marinelli: Founder of Strong Style MMA in Cleveland. Marcus based his gym after the time he spent training with Louie and the crew at Westside. Strong Style is home to many great martial artists including former UFC Heavyweight Champion Stipe Miocic. Dominic Rotolo and Tom Waddle are integral members of Westside History, part of the morning crew with Chuck and Marcus, they both have contributed to the Westside Legacy. Follow Chuck V: https://www.instagram.com/chuckvogelpohl Check Out Marcus and Strong Style Here: https://strongstyle.com/ 00:00:00 Intro 00:00:25 Marcus starting at Westside, meeting Dom, meeting Chuck 00:07:24 Chuck's Start 00:09:30 Dom's Start, being around Louie 00:18:06 Tom Waddle's Start, Louie the Chameleon 00:23:55 A Strong Mind 00:27:00 Chuck's Neck 00:28:56 The impact of Westside's culture, Matt Dimmel 00:36:27 Characters at Westside 00:40:00 Comp Behavior, The Pecking Order 00:41:30 Briggs Rd, Matt working the front 00:43:40 Competing as a team, going out as a team, comradery 01:00:00 Learning from Louie 01:03:45 Louie Simmons, Nitro 01:12:11 Training Stories 01:14:15 a UPS delivery 01:17:15 Woo! _____ Merch: https://www.westside-barbell.com/collections/apparel Website: https://www.conjugateclub.com/ Instagram: https://www.instagram.com/westsidebar... Instagram: https://www.instagram.com/conjugatecl... Facebook: https://www.facebook.com/westsidebarb... Podcast: https://westsidebarbell.podbean.com/​ Blog: https://www.westside-barbell.com/blog... _____

In this episode of the podcast, Tom and Loper go over your questions submitted from Instagram Some of the topics covered include: - Westside and The Future - Training and Programming - Louie and Westside 00:00 Intro 01:30 Warm Ups 03:35 Speed Bench without bands or chains 06:55 Programming Jumps 10:05 Who's in Charge? 11:28 Louie's way of teaching 17:21 Originally, where was Westside Barbell? 23:22 If you fail to plan, you plan to fail 24:29 What wearing a Westside t-shirt mean to Louie 25:59 Louie and the Podcast, his own universe and his fame 30:09 Train Twice a Day? 32:21 Beginners and building Strength 34:29  Wheelbarrows 35:37 Parting thoughts/outro Follow Loper: https://www.instagram.com/jeremyloper https://twitter.com/jeremyloper https://www.tiktok.com/@realjeremyloper   _____ Merch: https://www.westside-barbell.com/collections/apparel Website: https://www.conjugateclub.com/ Instagram: https://www.instagram.com/westsidebar... Instagram: https://www.instagram.com/conjugatecl... Facebook: https://www.facebook.com/westsidebarb... Podcast: https://westsidebarbell.podbean.com/​ Blog: https://www.westside-barbell.com/blog... _____

Bob Coe and Jeff "Gritter" Adams ran the Night Crew at Westside for many years. Coe initially came to Westside in 1979, alongside Matt Dimmel while Gritter started in 1994. after being invited to train there by Louie. Their development of Night Crew and the resulting achievements became an integral part to the legacy of Westside Barbell and Louie's training methodologies.  Topics Covered include: - The history and culture of the Night Crew - Training Dave Hoff - Chuck's brief stint in the Night Crew 00:00 intro 00:35 Coe & Gritters beginnings at Westside 07:30 Louie & The First Arnold, Coe's Olympia Stories 10:00 Westside Competing at the Arnold's, Anthony Clarke 11:27 The Night Crew 16:28 Eskill and The Night Crew 19:46 What stood out with the Night Crew 22:00 Achievements of the Night Crew 27:11 Coe, a benchshirt, and a 100 scratches 31:20 Feats of Strength in the Gym, injury rates, training with bands for the first time 34:54 Louie's training experiments, 39:30 Why People Stayed, bar fights, meeting Matt Dimmel, early Westside days 42:16 Ohio Strong, Black's Strength World 44:48 Matt Dimmel 48:30 Louie's Gyms, The Board 54:00 Coe as a Handler, hand outs, Training with Dave off 1:00:00 Never Dump The Bar 1:03:00 Hoff - 3005 1:04:00 Chuck 1:09:20 The Westside Method 1:13:00 The Newark Crew 1:17:55 Louie and The Crew, The Hoffs 1:21:30 Jerry O, Tony Ramos, back to Hoff 1:26:00 Parting Thoughts on Louie 1:29:23 Outro       Merch: https://www.westside-barbell.com/collections/apparel Website: https://www.conjugateclub.com/ Instagram: https://www.instagram.com/westsidebar... Instagram: https://www.instagram.com/conjugatecl... Facebook: https://www.facebook.com/westsidebarb... Podcast: https://westsidebarbell.podbean.com/​ Blog: https://www.westside-barbell.com/blog...

Jim Seitzer has an elite total of 1824.3 and is a former Mr. USA. Jim was a founding member of Westside Barbell, training under Louie back in the Basement Days through various inceptions of Westside. He is also the Founder of Bandbell (https://www.bandbell.com/), a company that specializes in O.K.E. training equipment such as the Earthquake and Rhinoflex series of bars   Topics covered include:   - Meeting Louie Simmons - The Original Crew and training in the 70's - Jim's bodybuilding career and the importance power-building played   00:10 - Intro 00:30 - Starting as gymnast/Discovering weight training 04:40 - Meeting Louie Simmons/The Original Crew 11:15 - Louie's Early training and developing his system 17:40 - Developing the Reverse Hyper 23:45 - When Louie broke his back 25:40 - The Board/Louie's Coaching/Crew Mentality 32:00 - Generations of Westside/Louie at Westside 39:57 - Louie's Favorite Hobby/Training with Louie 46:00 - Ohio Strong 49:00 - Jim's Bodybuilding Career/Powerlifting Career 58:00 - Louie Stories 01:08:00 - Jim on Louie 01:10:30 - Outro     _____ Merch: https://www.westside-barbell.com/collections/apparel Website: https://www.conjugateclub.com/ Instagram: https://www.instagram.com/westsidebar... Instagram: https://www.instagram.com/conjugatecl... Facebook: https://www.facebook.com/westsidebarb... Podcast: https://westsidebarbell.podbean.com/​ Blog: https://www.westside-barbell.com/blog... _____

Louie and Tom answer your questions on the deadlift in this episode. Regarded as the king of all lifts, the deadlift is an essential exercise. Topics Covered include: -Speed Work -Essential Muscle Groups -Common Weaknesses Deadlifting 00:00 Intro 00:09 LOUIE WANTS YOU 01:10 Podcast Start 01:22 The Importance of developing the back, glutes and hamstrings 04:50 What Louie Learned about the Deadlift at Westside 06:45 The Importance of the Stomach 07:23 Most Common Weakness in the Deadlift 08:50 How Louie rates the Deadlift 09:20 Incorporating Speed Work 11:25 The Effect of Speed Work 16:18 The Good Morning 20:35 Andy Bolton, Yuri Belken 22:36 Chair Deadlift 24:03 When should you switch Exercise 27:05 Adding Bands 29:16 Deficit Deadlifts 32:19 Louie's Coaching Blueprint 34:50 Deadlift Grip 36:30 Barbell Rows 38:20 Snatch Grip Deadlift 39:02 Strongman Implements 41:54 Louie's Concluding Comments on the Deadlift 50:16 You Gotta Learn 56:08 Outro _____ For more exclusive interviews, video tutorials, webinars, master class with Louie Simmons, never seen before footage, and much more, visit Westside Barbell's official education system at www.conjugatemethod.com _____ Louie Simmons is widely regarded as the 'Strength Coaches, Strength Coach' and is the founder of the world-renowned gym called Westside Barbell in Columbus, Ohio. Westside Barbell is an invitation-only training laboratory where only the strongest of mind and body survive. Our goal is simple: “To become the best and push every boundary known to man in doing so.” This gym has produced more world records in powerlifting than any other in the World, and Louie has been regarded as one of the main reasons that the conjugate style of training has been popularized in today's training methods. Outside of powerlifting, Louie is a strength consultant for many NFL, NBA, MBA teams, along with having trained gold medal sprinters, pro boxers, UFC fighters, and many more athletes out of his gym via the conjugate method of strength training. _____ Website: https://www.westside-barbell.com/​ Website: https://www.conjugatemethod.com/​ Instagram: https://www.instagram.com/westsidebar... Instagram: https://www.instagram.com/conjugatecl... Facebook: https://www.facebook.com/westsidebarb... Podcast: https://westsidebarbell.podbean.com/​ Blog: https://www.westside-barbell.com/blog...

Jud Logan (July 19, 1959 – January 3, 2022) was a hammer thrower, highly decorated athlete and a 4 time Olympian. He competed in the 1984, 1988, 1992 and the 2000 Olympic Games. In 1987 he won gold in the Pan American Games. In the 1980's, as his strength began to stagnate, his East German friends advised him to push his box jumps. As his improved his box jumps, his throws began increasing. Box jumps are still a staple in Westside training to this day. Louie and Tom discuss Jud's time at Westside, the effectiveness of box jumps, the importance of explosive power and more in todays episode.   TIMESTAMPS - 00:00 - Intro 00:10 - Who is Jud Logan? 02:00 - Implementing Box Jumps 02:25 - What difference did box jumping make? 04:28 - How important is speed work in relation to max effort? 06:27 - Sled Pulls 09:37 - As true today as it was back then - Soviet Training Books, Science and practice of strength training 11:02 - Make the Athlete better than You 11:50 - Louie's Coaching Technique 16:25 - The Importance of GPP 18:12 - Box Jump's Carryover 19:27 - Sport Specific Training 21:20 - Athlete Overtraining 23:36 - Conjugate is Everything 25:42 - The Gym is the Answer 31:26 - Louie on Jud 32:53 - Louie's Goal   For more exclusive interviews, video tutorials, webinars, master class with Louie Simmons, never seen before footage, and much more, visit Westside Barbell's official education system at www.conjugateclub.com   _____   Louie Simmons is widely regarded as the 'Strength Coaches', Strength Coach' and is the founder of the world-renowned gym called Westside Barbell in Columbus, Ohio. Westside Barbell is an invitation-only training laboratory where only the strongest of mind and body survive.   Our goal is simple: “To become the best and push every boundary known to man in doing so.” This gym has produced more world records in powerlifting than any other in the World, and Louie has been regarded as one of the main reasons that the conjugate style of training has been popularized in today's training methods.

Louie and Tom discuss the USA weightlifting team's performance at the 2020 Olympics. Louie outlines the challenges facing American weightlifting and what needs to change in regards to the training and development of athletes in order to overcome these obstacles.   Some of the topics discussed are: Future of USA Weightlifting What makes China so strong? Powerlifting for Weightlifting Weightlifting for Powerlifting And more! TIMESTAMPS 00:00 Intro 00:12 Start 00:24 Future of USA Weightlifting 03:55 What makes China so strong? 07:00 Louie's experience with Olympic Weightlifting 08:10 Best Olympic Lifter 09:00 What role does maximum strength have in weightlifting? 12:18 Max effort strength and other forms of strength in weightlifting 13:50 Absolute strength and technical improvements 17:35 Powerlifting for weightlifters, weightlifting for powerlifters 20:03 Crossfit and Football's influence on Weightlifting 20:45 Olympic weightlifters and Westside Barbell 25:40 Olympic coaches, come to Westside Barbell _____   For more exclusive interviews, video tutorials, webinars, master class with Louie Simmons, never seen before footage, and much more, visit Westside Barbell's official education system at www.conjugateclub.com   _____   Louie Simmons is widely regarded as the 'Strength Coaches', Strength Coach' and is the founder of the world-renowned gym called Westside Barbell in Columbus, Ohio. Westside Barbell is an invitation-only training laboratory where only the strongest of mind and body survive.   Our goal is simple: “To become the best and push every boundary known to man in doing so.” This gym has produced more world records in powerlifting than any other in the World, and Louie has been regarded as one of the main reasons that the conjugate style of training has been popularized in today's training methods.

In this podcast, Louie Simmons and Tom Barry discuss the original Westside Barbell from Culver city, where you got the conjugate method from, and modern-day Westside barbell.   Some of the topics discussed are: Culver City Westside Barbell members Louie's competitive days Why did Louie open a gym? The Westside Barbell logo, Nitro And more!   _____   For more exclusive interviews, video tutorials, webinars, master class with Louie Simmons, never seen before footage, and much more, visit Westside Barbell's official education system at www.conjugateclub.com   _____   Louie Simmons is widely regarded as the 'Strength Coaches', Strength Coach' and is the founder of the world-renowned gym called Westside Barbell in Columbus, Ohio. Westside Barbell is an invitation-only training laboratory where only the strongest of mind and body survive.   Our goal is simple: “To become the best and push every boundary known to man in doing so.” This gym has produced more world records in powerlifting than any other in the World, and Louie has been regarded as one of the main reasons that the conjugate style of training has been popularized in today's training methods.