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:

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In this episode of the Westside Barbell podcast, Tom & Burley delve into the Repeated Effort Method, emphasizing its significance in strength training and hypertrophy. They discuss the importance of accessory work, execution, and intent in training, as well as the role of equipment. The conversation also covers the distinction between primary and secondary accessory movements, how to adjust training based on fatigue, and the benefits of repeated effort training. The hosts provide insights on building competency in training and transitioning to dynamic effort training, concluding with troubleshooting tips and resources for further learning.

Takeaways

- The repeated effort method focuses on lifting non-maximal loads to failure.

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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

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.

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.

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.

Expect practical insight, real-world programming takeaways, and the kind of clarity most lifters and coaches miss. Tune in and train smarter.

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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:

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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

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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.

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How do professional athletes stay strong, fast, and ready to compete all year round? At Westside Barbell, our athletes don’t have the luxury of long prep periods. They train at 90% of their best every day, so when the call comes—whether it’s for a title fight, a last-minute jiu-jitsu super fight, or an event—they’re ready.

In this episode, Tom Barry and Burley Hawk break down:

At Westside, MMA fighters, Jiu-Jitsu competitors, and our athletes don’t get 8-12 weeks to prepare. They have to be ready at all times—no excuses. Learn how we train, recover, and dominate using the principles taught by Louie Simmons and real-world-tested programming.

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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?

"Train as strong as necessary, not as strong as possible." Westside Barbell continues to evolve Louie Simmons’ methods for today’s athletes.

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