Westside Conjugate system Flashcards
Legendary powerlifter
Simmon Louis
USA method
The progressive gradual overload system was being used in the U.S. It was divided into different time periods, or blocks, designed to work on a specific element of training. I am amazed that lifters are still using it today.
Dynamo Club had 70 highly qualified weight- lifters do an experiment / conjugate system
by rotating 25-45 special exercises, including the classical lifts. After the experiments were done, one lifter was satisfied and the rest wanted more. The system now had a name: the conjugate syste
Soviet Sports Review, translated by Dr. Yessis, and the Soviet training manuals that Bud Charniga
They are very math- and physics-oriented, with a basis on Newton’s laws of motion. I was hooked.
Men lead the way
Men such as Verkhoshansky, Bondarchuk, Matveyev, Vorobyev and many more helped lead the way.
West side is a mix of
The Westside conjugate system is the best of two advanced training systems: the Soviet system … and the Bulgarian system.
Pendulum wave cycle
Westside pendulum-wave cycles last three weeks for speed and explosive strength and two weeks for strength- speed work and utilize several special bars with which to establish different maxes.
why carry squats
Your front squat max will be different from your safety-squat-bar max, and of course both will be different from your max squat. This is to avoid accommodation, which in this case is the constant overuse of the same loading patterns.
Soviet and west side lifts per year
The Soviets and Westside count only all-time records, which amount to roughly 600 lifts a year, similar to contest max lifts. The Bulgarian system mandated that the current training maxes were based on that particular day’s strength, equaling about 4,000 lifts a year.
How many max effort days a week westside has and how long can u stain it?
two , one for the squat and deadlift and one for benching, hours separate a speed workout and max-effort day for the same lift. Three lifts at 90 percent and above are advised. This is more practical for powerlifting on the basis of using this max-effort system for the last 26 years.
