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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 Here’s how the conjugate method for high school athletes works in a real school weight room, with 120+ kids a day and 30 to 60 minutes per class. Coach Dylan Heath, head strength coach at Wichita Collegiate in Kansas, joins Mac McFarland to break down his system. Dylan explains how he runs max effort and dynamic effort days with athletes whose training ages range from all-state seniors to freshmen who’ve never lifted. He covers the regressions he builds in, how he uses velocity trackers and 90% cluster sets to teach kids to grind through a max effort lift, and why dynamic effort work has to hit 0.8 m/s. He also shows how to apply the conjugate method for high school athletes with limited equipment. He rotates a straight bar, a safety squat bar and a trap bar, adds or removes the box, uses boards on bench, and runs accessories in three-week waves. His combo dynamic effort day uses 18 racks set up before class, and athletes finish squat, bench and deadlift in under 10 minutes. The conversation also covers training multisport athletes through season transitions, lifting on game day, the athlete feedback loop, working with private sector trainers, and what Dylan learned completing all three levels of the Westside Barbell certification pathway. FOLLOW WESTSIDE BARBELL Website: https://www.westside-barbell.com/ Instagram: https://www.instagram.com/westsidebarbellofficial/ Facebook: https://www.facebook.com/westsidebarbell/ 00:00 Introduction: Dylan Heath on Training High School Athletes 01:30 Challenges of High School Strength Coaching: Time and Logistics 03:12 Managing Training for Different Experience Levels 05:31 Building Culture Through a Feeder System 08:13 Auto-Regulation and the Athlete Feedback Loop 09:42 Completing the Conjugate Pathway: What Changed 13:13 Building Relationships and Earning Athlete Trust 14:40 Adapting Conjugate for High School: Max Effort with Speed Parameters 17:30 Using Velocity Trackers to Teach Effort and Technique 20:41 Exercise Variation with Limited Equipment 22:55 Training Density and Accessory Work in Short Sessions 29:19 Managing Multi-Sport Athletes and In-Season Training 32:00 Navigating Private Sector Training and Communication 35:51 Biggest Mistakes: Pushing Athletes Too Fast 38:14 Combo Dynamic Effort Day: Setup and Execution 43:15 Teaching Dynamic Effort: Education and Visual Learning 46:44 Advice for Coaches Implementing Conjugate Tomorrow 48:43 Final Advice: Be a Sponge and Stay Open-Minded

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 Louie Simmons stories from two people who spent years beside him at Westside Barbell. Tom Barry and Burley Hawk talk about what Louie was like in the gym, at breakfast, and on the road.  Host Mac McFarland sits down with Tom, who came over from Ireland as an intern and stayed to work alongside Louie for years, and Burley, who trained on the morning powerlifting crew. They cover how Louie ran the gym as the most experienced training partner in the room, how lifters earned his respect, and why he held every member to the standard of being a great training partner, not just a great lifter. They also get into how Louie spotted weak points others missed, from forward-pulling bands that fixed Burley's squat posture to a pinch in the obliques that changed an athlete's ab work. You'll hear how Louie Simmons read and cross-referenced strength training books, why he tested every idea on the gym floor before writing about it, and how that work became the Conjugate Method coaches use today.  The episode closes with the side of Louie Simmons most people never saw: his generosity, his sense of humor, his equipment prototypes, and Nitro, the dog behind the Westside logo. FOLLOW WESTSIDE BARBELL Website: https://www.westside-barbell.com/ Instagram: https://www.instagram.com/westsidebarbellofficial/ Facebook: https://www.facebook.com/westsidebarbell/

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/

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/