Maximal Effort and Dynamic Effort Methods for the Upper Body
 
In our second live recorded podcast Louie Simmons and Tom Barry discuss the Maximal Effort and Dynamic Effort Methods for the upper body. This includes what volume, intensity, to use and how to select the correct exercises to build strength.

Episode 11- Maximal Effort and Dynamic Effort Methods for the upper body

Strength and Conditioning based education aimed for coaches, athletes, and fitness enthusiast. Hosted by Tom Barry with Strength Guru Louie Simmons.

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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 Intro00:20 Beginning Wrestling05:50 Getting in St. Edwards High School22:23 Introduction to Strength Training32:22 What sets St. Edwards apart40:07 Success at St. Edwards49:07 Pinned51:14 Wrestling Bears1:03:50 Ohio State1:08:28 Going From Highschool to College1:27:28 Training what works for you1:29:50 Combat Sports1:39:58 Recruitment1:47:02 Training Partners1:50:10 Training at Westside2:01:53 Outro

Lance Palmer - WSBB #76

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

Conjugate & Skateboarding, Being a Pro Athlete, Resilience - Neen Williams - WSSB#75

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

Strongman at Westside, MMA Coaching, Onnit - Craig Bongelli - WSBB#74

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

Westside Style MMA Training, Muay Thai Champion, Double Knockout - WSBB #73 - Dorian Price

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 Intro00:28 Max Effort05:36 Implementing the Maximal Effort Method09:53 Progressive Overload & The Maximal Effort Method12:46 Outro & Parting Thoughts

Episode 11- Maximal Effort and Dynamic Effort Methods for the upper body

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