#3 - Lessons from Westside Barbell: Concurrent and Conjugate Training for the Advancing Athlete

As they advance through the early stages of intermediate training, many lifters opt to use a block-style training program. In block training, training is organized into discrete phases or blocks, during which the lifter focuses on a single adaptation at a time. Typically blocks start with a volume or accumulation phase aimed at stimulating hypertrophy and building work capacity with lighter weigths and higher rep ranges, followed by a transmutation block of increasing intensity, and finally a peaking or realization block in which volume drops substantially and the lifter tapers toward heavy singles in the competition lifts. It's a tried and true method, but there are a number of problems.

 

The athletes at Westside Barbell, led by Louis Simmons, have developed alternative training methods which can also work quite well, while avoiding the problems of block periodization. Andy and Dan break down the basic concepts of Westside's conjugate system, the concurrent model of training, and the pros and cons of these models for different types of lifters and athletes.

 

Andy Baker

Blog: www.AndyBaker.com

IG: @bakerbarbell

Owner of Kingwood Strength & Conditioning

Co-author of Practical Programming for Strength Training

Co-author of The Barbell Prescription: Strength Training for Life After 40

 

Dan Flanick

IG: @coachdanflanick

Gym: https://www.skaneatelesstrength.com