Westside Barbell

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09:32 Conjugate Is Outdated?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

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

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

 

 

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

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

 

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

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

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

 

 

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

 

Driven by Westside: Anthony Schlegel

In this episode of Driven by Westside, join Tom Barry of Westside Barbell as he picks up former Ohio State linebacker, NFL athlete and renowned strength coach Anthony Schlegel for an in-depth, on-the-road conversation about all things training. From their days under legendary coaches like Louie Simmons, Jim Tressel, and Urban Meyer to the gritty environments of Metroflex Gym and Westside Barbell, this episode dives into the core principles that shape elite athletes.

Anthony reveals how a simple program, coached at an elite level, can outperform even the most “perfect” training protocols if they’re not taught with passion and precision. They discuss striking the balance between sports science and old-school toughness, building a raw and relentless culture, and guiding athletes to maximize their genetic potential. Whether you’re interested in strength training, football performance, or just want to learn how top-level coaches keep athletes driven and injury-free, this conversation delivers real-world insights you can apply immediately.

Tune in for candid stories about the impact of teamwork, the importance of recovery, and the mindset shift needed to transform good athletes into unstoppable champions. Don’t miss this high-energy “carcast” packed with practical tips, coaching hacks, and behind-the-scenes stories that bring the Westside Barbell ethos to life.

 

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