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Westside Barbell: The Conjugate Method Podcast

Westside Barbell

The Conjugate Method, straight from the source. Westside Barbell is where the method was built, and this is the podcast where it gets taught.

Host Mac McFarland sits down with the coaches, athletes, and specialists using conjugate training to build strength and speed in the real world. NFL, UFC, grappling, track, wrestling, and the weight room floor at 705 Hadley Drive.

Tom Barry, Head Coach of Westside Barbell, joins to answer your training questions and break down gym topics. Tom was mentored and chosen by Louie Simmons to carry the method forward after his passing.

Every episode: max effort, dynamic effort, special exercises, and the reasoning behind them. If you coach athletes, train yourself, or want to understand why the Conjugate Method works, this is your show.

New episodes Monthly. Learn the system at westside-barbell.com.

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Yesterday · 1 hr 4 min
Conjugate Method for Athletes: Why Feedback Matters
Do What Others Won't Collection: https://www.westside-barbell.com/collections/do-what-others-wont-limited-winter-release Become a Certified Conjugate Coach: https://www.westside-barbell.com/pages/conjugate-coach-certification The Conjugate Method for athletes looks different than the powerlifting version. Tom Barry explains how Westside runs a 3-day system for field and combat sport athletes. Tom walks through the weekly split used in the Westside athletes gym: combined Dynamic Effort upper and lower on day one, then Max Effort upper and Max Effort lower later in the week. He explains why athletes get a day back compared to the traditional 4-day system, how max effort, dynamic effort, and repeated effort work get adjusted around competitions. Most of the conversation is about what makes the system work day to day: athlete feedback. Tom and Mac talk about what separates a coachable athlete, when feedback is useful, how to handle an athlete who wants to change their program, how strength coaches should work with sport coaches, and what to look for in a coach who can justify their programming. They also get into weight room culture, preparing high school athletes for a college strength program, acting like a professional before you are one, and why Tom says Conjugate and concurrent training are the same thing today. If you coach athletes or want to apply the conjugate method for athletes in your own training, this episode covers both the framework and the coaching behind it. FOLLOW WESTSIDE BARBELL Website: https://www.westside-barbell.com/ Instagram: https://www.instagram.com/westsidebarbellofficial/ Facebook: https://www.facebook.com/westsidebarbell/
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September 25 · 1 hr 13 min
Volleyball Strength Training With Pro Coach Brian Bott
Do What Others Won't Collection: https://www.westside-barbell.com/collections/do-what-others-wont-limited-winter-release Become a Certified Conjugate Coach: https://www.westside-barbell.com/pages/conjugate-coach-certification Volleyball strength training from Coach Brian Bott, head strength coach for LOVB Madison and a 13-year Big Ten football strength coach at Wisconsin. Here is how he uses the Conjugate Method to build jumping power and keep pro athletes on the court. Brian explains what he tests before prescribing anything to an athlete who wants to jump higher: hip and ankle mobility, single-leg stance, hamstring flexibility, and jump efficiency. He covers the difference between vertical jumpers and hip-extension jumpers, how he uses bar speed to find the top weight an athlete can move at their top speed, and why most athletes simply aren't strong enough yet. He walks through a full offseason week for a pro volleyball player: two max effort days, two dynamic effort days, safety squat bar box squats with bands and chains, floor presses to protect the shoulder, and dynamic effort days that double as conditioning. He also covers how in-season volleyball strength training changes, how much jumping belongs in the weight room, and how to read fatigue without a force plate. The back half covers the part of volleyball strength training that keeps athletes healthy: ACL injury prevention for female athletes, why the box squat and posterior chain work matter, how youth volleyball players should progress before touching a barbell, and how private-sector coaches and high school coaches can work together instead of against each other. #volleyballtraining #conjugatemethod #strengthandconditioning FOLLOW WESTSIDE BARBELL Website: https://www.westside-barbell.com/ Instagram: https://www.instagram.com/westsidebarbellofficial/ Facebook: https://www.facebook.com/westsidebarbell/
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September 18 · 57 min
Ally Kennedy: How the Fastest Player in Lacrosse Trains
Become a Certified Conjugate Coach: https://www.westside-barbell.com/pages/conjugate-coach-certification Ally Kennedy is the fastest player in women's lacrosse and the 2026 World Championship MVP. She breaks down the training behind 19.3 mph and what most lacrosse players get wrong about lifting. Ally Kennedy sits down with Mac McFarland at Westside Barbell after a summer that included a world championship in Japan, a WLL championship in Philadelphia, and a five-day Team USA sixes training camp tryout. She talks about what changed once she started training conjugate: a Monday dynamic effort day, Wednesday upper body max effort, Friday lower body max effort, plus a dedicated speed day and one long run at game pace. She covers the part most athletes skip. Her baseline used to collapse without warning mid-set. Now she can go two and a half months on the road, barely touch a barbell, and come back without a real drop. That durability is what shows up in the fourth quarter when everyone else is dying. Ally Kennedy is 5'3" in a position where everyone is 5'6" and up, so strength training for lacrosse became the thing that let her hold ground against bigger athletes instead of getting bullied through. She addresses the bulk myth directly, why she thinks lifting leaned her out, and why she tells high school girls to get under a bar before they ever get to a college weight room. Also covered: burnout in youth lacrosse, why she wants young players to put the stick down for two months a year, the difference between field, box, and sixes, and what making the 2028 Olympic roster of eleven would mean. FOLLOW WESTSIDE BARBELL Website: https://www.westside-barbell.com/ Instagram: https://www.instagram.com/westsidebarbellofficial/ Facebook: https://www.facebook.com/westsidebarbell/
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September 11 · 38 min
Conjugate Method: Earning the Right to Interpret It
Become a Certified Conjugate Coach: https://www.westside-barbell.com/pages/conjugate-coach-certification Mac McFarland sits down with Tom Barry, whom Louie Simmons entrusted to carry Westside Barbell forward, to discuss the line between real adaptation and borrowed vocabulary. Tom covers why definitions matter, what max effort and dynamic effort actually mean, and the questions he asks a coach who says they run their own version of conjugate. They discuss outcomes as the standard, why exercise rotation needs a reason, and how a diluted definition of the conjugate system compounds through coaching generations until someone decides it doesn't work. Tom also makes the case for high school strength coaches as the unsung heroes of the field, and lays out where to start if you want to learn the conjugate method: the free blogs, the podcasts, Louie's own references, and then actual reps with the athletes in front of you. If you coach a sport outside powerlifting and want to adapt the conjugate method honestly, this is the roadmap. Show me what you've done. FOLLOW WESTSIDE BARBELL Website: https://www.westside-barbell.com/ Instagram: https://www.instagram.com/westsidebarbellofficial/ Facebook: https://www.facebook.com/westsidebarbell/
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September 4 · 1 hr 4 min
Dante Leon on Becoming the #1 Pound-for-Pound Grappler
Become a Certified Conjugate Coach: https://www.westside-barbell.com/pages/conjugate-coach-certification Dante Leon, the world's #1 pound-for-pound grappler, breaks down what it actually takes to be a professional jiu-jitsu athlete. He sits down with Mac McFarland on the Westside Barbell Podcast to talk ADCC preparation, training under strength coach Tom at Westside, and what separates a real professional grappler from someone who just claims the title. Dante Leon explains why "professional grappler" gets thrown around loosely, what a genuine full-time training schedule looks like, and how he climbed from the top five in the pound-for-pound rankings to number one. He gets into how his lifting and conditioning changes heading into ADCC camp, why he adjusts training volume with his Westside coaches when mat time spikes, and how the conjugate method fits into a jiu-jitsu athlete's programming. The conversation also covers Dante Leon's second job: running Adamas Jiu-Jitsu and coaching the next wave of competitors. He talks about building gym culture in a small, high-accountability room, what makes a good jiu-jitsu coach versus a bad one, why wrestling transfers so well to jiu-jitsu, and his advice for any competitor or gym owner trying to reach the level he's at. If you train jiu-jitsu, coach grapplers, or follow Westside Barbell's strength and conditioning work with combat athletes, this one is worth the full watch. FOLLOW WESTSIDE BARBELL Website: https://www.westside-barbell.com/ Instagram: https://www.instagram.com/westsidebarbellofficial/ Facebook: https://www.facebook.com/westsidebarbell/ Tags: dante leon, professional grappler, ADCC, ADCC training, pound-for-pound grappler, jiu-jitsu training, BJJ training, Westside Barbell, conjugate method, grappling, no-gi jiu-jitsu, Adamas Jiu-Jitsu, strength training for jiu-jitsu, jiu-jitsu podcast, Mac McFarland
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August 28 · 59 min
Conjugate Method for Functional Fitness and Crossfit
Westside Barbell's functional fitness lead coach Zach Filer joins Mac McFarland to talk Conjugate Method for functional fitness and CrossFit. Zach spent 17 years running a CrossFit affiliate, taught kettlebell sport with Jeff Martone at CrossFit Kettlebell, and joined Conjugate Tactical with Jason Gusic before Tom brought him on to lead functional fitness for Westside. He explains how he runs the Conjugate Method for functional fitness and CrossFit athletes like Tudor Magda, Emily Wolf, and five-time Tactical Games champion Jacob Heppner, using the same four-day split Westside built for powerlifting: Max Effort lower, Max Effort upper, Dynamic Effort lower, Dynamic Effort upper, plus an event day for sport-specific work. The 80/20 rule keeps max effort and dynamic effort work to about 20 percent of a session. The other 80 percent is GPP and accessory work: reverse hypers, accommodating resistance with bands and chains, and other movements that build the durability and work capacity CrossFit demands, without wrecking an athlete's conditioning. Zach also tells the story of coaching Tudor Magda through a bad ankle injury four weeks out from the 2025 CrossFit Games, where Magda couldn't train legs for most of that month but still PR'd his squat and press on the competition floor. Zach also introduces Competitor Pipeline, a new 12-week program on CoachRx built from this same conjugate method for functional fitness and CrossFit template, for coaches and athletes who want to run it themselves. LEARN THE CONJUGATE METHOD Conjugate Coach Pathway: https://www.westside-barbell.com/pages/conjugate-coach-certification Digital Internship (Level 1): https://www.westside-barbell.com/products/digital-internship Conjugate Club: https://www.conjugateclub.com/ FOLLOW WESTSIDE BARBELL Website: https://www.westside-barbell.com/ Instagram: https://www.instagram.com/westsidebarbellofficial/ Facebook: https://www.facebook.com/westsidebarbell/
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#122
August 21 · 28 min
Introducing the Dynamic Effort Method for Beginners with Burley Haw
Join The Club: https://www.conjugateclub.com/ In this episode of the Westside Barbell Podcast, host Mac McFarland sits down with Burley Hawk to break down his recent article on introducing the dynamic effort method for beginners. Burley explains what the dynamic effort method is, why it's essential for improving rate of force development, and how to properly implement it with athletes who are new to the conjugate system. The conversation covers everything from the foundational principles of dynamic effort training to the nuances of accommodating resistance, box squat technique, velocity standards, and how to progress athletes through the crawl, walk, and run phases. Whether you're a coach working with a team or an athlete trying to understand how to train faster without sacrificing technique, this episode provides a clear roadmap for getting started with dynamic effort training the right way. CHAPTERS: 00:00 Introduction: Dynamic Effort Method for Beginners 00:30 Understanding the Dynamic Effort Method 01:05 Why This Article Was Written for Beginners 01:29 Prerequisites: Strength and Technical Requirements 02:20 Beginners vs Advanced: Experience Level Matters 03:30 Common Mistakes in Dynamic Effort Training 04:48 Teaching Proper Box Squat Technique 06:22 Balancing Maximal Intent with Technical Proficiency 07:23 Selecting the Right Weight and Monitoring Progress 09:47 Accommodating Resistance: Chains vs Bands 11:38 Understanding Overspeed Eccentrics 13:21 Managing Fatigue from Band Training 14:03 Conjugate Club Overview 15:15 Using Dynamic Effort as a Training Indicator 16:20 Individualization and Classification Systems 18:24 Evaluating Technical Proficiency and Training Density 20:15 Scaling for Field Athletes and Managing External Fatigue 22:28 Adjusting Accommodating Resistance Percentages 24:16 Measuring Band Tension and Chain Weight 24:59 The Efficacy of Dynamic Effort Training 26:34 Final Advice: Intent, Execution, and Conditioning 27:41 Closing Remarks LEARN THE CONJUGATE METHOD Conjugate Coach Pathway: https://www.westside-barbell.com/pages/conjugate-coach-certification Digital Internship (Level 1): https://www.westside-barbell.com/products/digital-internship Conjugate Club: https://www.conjugateclub.com/ FOLLOW WESTSIDE BARBELL Website: https://www.westside-barbell.com/ Instagram: https://www.instagram.com/westsidebarbellofficial/ Facebook: https://www.facebook.com/westsidebarbell/
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#121
August 14 · 26 min
Passing the Torch: The Next Chapter of the Westside Barbell Podcast
Learn The Method That Built Records: https://bit.ly/4xF9RP0 In this episode of the Westside Barbell Podcast, Tom Barry steps into the guest seat as he officially passes the podcast over to the new host Mac McFarland. Tom looks back at how the podcast started with Louie Simmons, why it became an important way to share Louie’s knowledge with people around the world, and some of the lessons and memories that stand out from his years behind the microphone. He also discusses what's next for the podcast as Mac takes over as host. FOLLOW WESTSIDE BARBELL Website: https://www.westside-barbell.com/ Instagram: https://www.instagram.com/westsidebarbellofficial/ Facebook: https://www.facebook.com/westsidebarbell/
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#110
May 12 · 1 hr 50 min
Joe Kenn: There Are No Absolutes in Strength Training (Full Episode)
Joe "Big House" Kenn coached strength in the NFL for nearly a decade. He sits down with Tom Barry for four decades of lessons. From a guard at Wake Forest to leading strength programs at Boise State, Utah, Arizona State, and Louisville, Joe Kenn has built one of the most decorated coaching careers in the NSCA. He created the Tier System, served as head strength and conditioning coach for the Carolina Panthers from 2011 to 2019, and is the only coach to have won both the NSCA Collegiate Strength Coach of the Year and the NFL Strength and Conditioning Coach of the Year. He now runs Big House Power and works with elite strongman athletes including Brian Shaw and Tom Evans. In this episode, Joe and Tom dig into how strong is strong enough at the highest levels, how NIL and the transfer portal have rewired strength coaching, how Joe interpreted Louie Simmons rather than copying him, practice-based evidence vs evidence-based practice, why he stopped programming power cleans for three years at Arizona State, peak velocity over average velocity, and why the strength coach often has to be the sacrificial lamb in a team sport setting. TOPICS COVERED 00:00 What the public misunderstands about strength at the top level 05:35 Joe's background: Wake Forest to the Carolina Panthers 10:41 How NIL and the transfer portal changed strength coaching 28:58 No absolutes, and how Joe interpreted Louie Simmons 32:00 Dynamic effort, compensatory acceleration, and peak velocity 36:00 When three quarters of the NFL trained one set to failure 41:00 Lineage, principles, and "absorb, modify, apply" 49:00 The apprenticeship problem: 32,000 grads, 14,000 jobs 1:13:00 Why Joe stopped programming power cleans for three years 1:30:00 Why the strength coach has to be the sacrificial lamb 1:36:00 What Louie Simmons actually contributed to Joe's tier system LEARN THE CONJUGATE METHOD Conjugate Coach Pathway: https://www.westside-barbell.com/products/conjugatecourse Digital Internship (Level 1): https://www.westside-barbell.com/products/digital-internship Conjugate Club: https://www.conjugateclub.com/ CONNECT WITH JOE KENN Instagram: @bighousepower Website: https://bighousepower.com/ FOLLOW WESTSIDE BARBELL: Website: https://www.westside-barbell.com/ 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
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#109
February 6 · 29 min
When Culture Becomes a Trap | Westside Barbell Podcast
In this episode of the Westside Barbell podcast, hosts Tom Barry and Burley Hawk discuss the importance of transitioning from hard work to smart training methods for athletes. They explore the differences between athletes with seasonal structures and those without, emphasizing the need for tailored training approaches. The conversation also delves into understanding athlete personalities, particularly the dynamics between introverted and extroverted athletes, and how these traits can influence training effectiveness. Finally, they address the critical balance between culture and method in training, arguing that a strong methodology is essential to harness the intensity and chaos of athletic training effectively. Takeaways: - Culture without a method is a trap. - Athletes without a season must train year-round. - Understanding athlete personalities is crucial for training. - Introverts prefer methodical setups, extroverts thrive on chaos. - Training should be tailored to the athlete's needs. - Maximal effort training should be controlled to prevent overtraining. - Communication with athletes is key to effective training. - The conjugate method provides a structured approach to training. - Culture must be supported by a solid training method. - Athletes need a balance of intensity and recovery. Connect with Westside Barbell: Website: westside-barbell.com Instagram: @WestsideBarbellOfficial Studio Sponsor: Dollamur Sport Surfaces Chapters 00:00 From Hard Work to Smart Training 01:18 Seasoned vs. Non-Seasoned Athletes 10:31 Understanding Athlete Personalities 15:45 Culture vs. Method in Training
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January 16 · 59 min
Why You Should MAX OUT Every Week (Without Getting Injured) - Westside Barbell Podcast
Become a Certified Conjugate Coach: https://www.westside-barbell.com/pages/conjugate-coach-certification In today’s episode of the podcast, Tom and Burley answer your questions on various aspects of strength training. Topics discussed include dynamic effort training, max effort training frequency, the importance of strength in grappling, and the common misconceptions surrounding the conjugate method. Chapters 00:00:00 Intro 00:00:29 Dynamic Effort For Raw Lifters 00:02:04 What Does A Training Week Look Like 00:03:04 Posture & Plyo Day 00:04:42 Do You Need To Max Out Every Week 00:06:38 Strength's Role In Grappling 00:09:32 Conjugate Is Outdated? 00:14:33 Exercise Rotation 00:19:04 Conjugate For Beginners? 00:23:46 Do You Need To PR? 00:27:58 Exercise Variation 00:32:35 Combined Dynamic Effort Day 00:37:28 Accessory Work 00:39:29 Rest Periods 00:43:39 Box Squats & Speed Pulls 00:44:54 How to Choose Exercises 00:50:10 Critisms Of Westside 00:55:32 How To Start Conjugate 00:57:50 Injury Rate
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#108
January 16 · 59 min
Unpacking the Conjugate Method A Q&A with Tom Barry and Burley Hawk
In today’s episode of the podcast, Tom and Burley answer your questions on various aspects of strength training. Topics discussed include dynamic effort training, max effort training frequency, the importance of strength in grappling, and the common misconceptions surrounding the conjugate method. 00:00 Intro 00:29 Dynamic Effort For Raw Lifters 02:04 What Does A Training Week Look Like 03:04 Posture & Plyo Day 04:42 Do You Need To Max Out Every Week 06:38 Strength's Role In Grappling 09:32 Conjugate Is Outdated? 14:33 Exercise Rotation 19:04 Conjugate For Beginners? 23:46 Do You Need To PR? 27:58 Exercise Variation 32:35 Combined Dynamic Effort Day 37:28 Accessory Work 39:29 Rest Periods 43:39 Box Squats & Speed Pulls 44:54 How to Choose Exercises 50:10 Critisms Of Westside 55:32 How To Start Conjugate 57:50 Injury Rate Connect with Westside Barbell: Website: westside-barbell.com Instagram: @WestsideBarbellOfficial Studio Sponsor: Dollamur Sport Surfaces
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#107
Oct 28, 2025 · 43 min
Introduction To The Bench Press: Techniques and Methods
Download The Conjugate Method: Introduction to Bench Press Training (E‑Book) here Tom & Burley delve into the intricacies of bench pressing, focusing on the methods employed at Westside Barbell. It covers the max effort, dynamic effort, and repeated effort training methods, emphasizing the importance of technique, safety, and the role of various training parameters. The hosts also address common questions regarding bench pressing, including the significance of leg drive, the rotation of accessory exercises, and the differences between raw and geared bench training. Takeaways: The intent of max effort days is to increase strength. Max effort training focuses on absolute strength development. Dynamic effort training enhances rate of force development. Safety in max effort training is crucial to prevent injuries. Leg drive is often overstated in its importance for bench pressing. Accessory exercises should be rotated every three weeks for optimal results. Velocity standards are essential in dynamic effort training. Repeated effort methods focus on building work capacity and hypertrophy. The volume and intensity differ significantly between max and dynamic effort days. Understanding the differences between raw and geared bench training is important. Connect with Westside Barbell: Website: westside-barbell.com Instagram: @WestsideBarbellOfficial Studio Sponsor: Dollamur Sport Surfaces
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#105
Aug 15, 2025 · 1 hr 10 min
Mastering the Dynamic Effort Method
In this episode of the Westside Barbell podcast, the Tom & Burley delve into the complexities of the Dynamic Effort Method, discussing its purpose, execution, and the importance of rate of force development. They explore the three-week wave format, emphasizing the need for proper technique and execution to ensure safety and effectiveness. The conversation also covers the role of accommodating resistance, the significance of rest periods, and the evaluation of performance. The hosts provide insights into selecting main exercises, troubleshooting common issues, and the impact of training volume on conditioning and performance. Takeaways The Dynamic Effort Method focuses on improving rate of force development. Training at submaximal weights with maximum velocity is key. The three-week wave format helps control fatigue and intensity. Proper execution and technique are crucial for safety. Accommodating resistance can enhance training effectiveness. Studio Sponsor: Dollamur Sport Surfaces
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#104
Jul 18, 2025 · 39 min
Conjugate Method for Combat Athletes: The Westside Barbell Way
In the debut episode of the Westside Barbell Combat Sports Strength & Conditioning Podcast, hosts Tom Barry and Burley Hawk introduce listeners to the world of strength training tailored for combat athletes, including competitive Jiu-Jitsu athletes, Wrestlers, and MMA fighters. They discuss the influential legacy of Westside Barbell founder Louie Simmons, who revolutionized modern strength training through the Conjugate Method. Topics include the critical role of absolute strength, how to effectively periodize training for combat athletes, and practical applications of the Max Effort Method. The hosts also clear up common misconceptions surrounding strength training for combat sports, highlighting why year-round, high-intensity training is essential for sustained peak performance. Takeaways Combat sports require specialized strength training to achieve peak performance. Louie Simmons revolutionized modern strength training through the Conjugate Method. Developing absolute strength helps grapplers control positions and reduces injuries. Max Effort training rapidly improves both strength and rate of force development. Effective periodization and real-time adjustments optimize training outcomes. Westside Barbell’s culture emphasizes consistency, intensity, and athlete-driven feedback. Studio Sponsor: Dollamur Sport Surfaces
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#103
Jul 12, 2025 · 16 min
Ask Westside #1: The Max Effort Method
In this power-packed episode, we dive deep into the Max Effort Method—not just the “what,” but the “how” and “why” behind one of the most effective tools in strength programming. Whether you're a coach programming for athletes, a gym owner refining your training cycles, or a lifter pushing for consistent PRs, this conversation breaks down the nuance. We cover: What an optimal warm-up should look like for a true Max Effort day How to properly work up to a 90–100%+ lift without burning out Whether failure is required for an effort to be considered “max” Clarifying what defines Max Effort: Is it just going heavy, or is there a deeper intent? Best practices around retesting PRs—why a 6-week cycle might outperform the old-school 4 Adjusting Max Effort work when traveling or coming off long shifts How to scale resistance types (bands, chains, straight weight) depending on athlete level—from beginners to pros Expect practical insight, real-world programming takeaways, and the kind of clarity most lifters and coaches miss. Tune in and train smarter. 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
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#102
Jul 3, 2025 · 36 min
How Westside Barbell Builds Brutal Strength with The Maximal Effort Method
Join Tom Barry and Burley Hawk as they explore the mindset, culture, and methods behind Westside’s Maximal Effort training. From Louie Simmons’ legendary principles to the chaos of group training that runs like a machine, this episode covers everything from exercise selection to the art of coaching and self-assessment. Learn why brutally strong athletes are built with smart intensity—not reckless effort. Key Points: Understanding Louie Simmons’ training philosophy “optimally,” not just maximally. Using real-time assessment to adjust training intensity and exercise choice. Building gym culture through educated training partners and leadership. The long-term view: why smart training beats ego lifting for career longevity. 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
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#101
Jun 13, 2025 · 32 min
The Conjugate Method for High School Football Strength, Speed, and Durability
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
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#100
Jun 4, 2025 · 45 min
Unracked Webinar: The Conjugate Method with Tom Barry
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
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#98
Feb 7, 2025 · 23 min
Dynamic Effort Combined Training at Westside Barbell – How to Build Speed & Power
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
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