The final two weeks before a powerlifting competition are a pressure cooker. Nerves run high, and the training program you choose can make or break your performance. This blog post explores the Westside Conjugate Method, designed by Louie Simmons of Westside Barbell, to help you peak for competition and achieve those coveted personal records.
The Westside Philosophy: Building Strength & Speed
The Westside Conjugate Method departs from traditional periodization models. Instead of progressively increasing weight each week, it utilizes wave periodization with multiple mini-cycles. These cycles focus on both strength development and speed through dynamic effort days and max effort days.
The Squat Example: A Look at Wave Periodization
Let’s take a look at the Westside squat program as an example. The program employs a wave mini-cycle, using box squats at or below parallel depth. Weights fluctuate throughout the cycle, with lifters gradually increasing weight for a few weeks before returning to a lighter weight and focusing on speed with bands or chains. This approach allows for continued strength development while honing technique and building acceleration.
Special Exercises: Building a Strong Foundation
The Westside method emphasizes accessory work alongside core lifts. Exercises like reverse hypers, sled work, and belt squats target specific muscle groups to strengthen the foundation for squats and deadlifts. This not only improves overall strength but also helps prevent injuries.
Max Effort Day: Pushing Your Limits
Mondays are dedicated to max effort work for both squats and deadlifts. This high-intensity day involves pushing yourself to lift heavier weights, often using variations of core lifts like good mornings. The program recommends singles in squats and deadlifts and triples in good mornings, with rotation of exercises to avoid overtraining.
Peaking for Competition: Confidence & Strategy
The Westside Conjugate Method discourages the use of openers in competition. The philosophy is that needing an opener signifies a lack of confidence. Instead, the program emphasizes maintaining peak strength and focusing on achieving personal records.
The Takeaway: A System for Serious Lifters
The Westside Conjugate Method is not for the faint of heart. It’s a demanding program designed for experienced lifters with a strong foundation. However, for those seeking to maximize their powerlifting performance, the Westside Conjugate Method offers a unique and potentially highly effective approach. Remember, consult a coach or trainer before starting any new program, especially one as intense as this. With dedication and proper execution, the conjugate method can propel you to new strength levels and help you crush your competition goals!
Check out our previous post about Unlock Explosive Squats: Box Squatting and Beyond.