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Westside Barbell: The Conjugate Method Podcast: Daily Summaries Delivered
by Westside Barbell
The Conjugate游戏副本, straight from the source. Westside Barbell is where the method was built, and this is the podcast where it gets taught. Host Mac McFarland sits down with the coaches, athletes, and specialists using conjugate training to build strength and speed in the real world. NFL, UFC, grappling, track, wrestling, and the weight room floor at 705 Hadley Drive. Tom Barry, Head Coach of Westside Barbell, joins to answer your training questions and break down gym topics. Tom was mentored and chosen by Louie Simmons to carry the method forward after his passing. Every episode: max effort, dynamic effort, special exercises, and the reasoning behind them. If you coach athletes, train yourself, or want to understand why the Conjugate Method works, this is your show.
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- 2 weeks ago51 min
Conjugate Method for High School Athletes | Dylan Heath
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
- 3 weeks ago57 min
Conjugate Accessory Work: How to Program It Right
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 Conjugate accessory work is where most of your strength gains are built. Burley Hawk breaks down how Westside Barbell selects, loads, and progresses accessories. Mac McFarland sits down with Burley to go deeper on his recent blog on accessories. Burley explains how conjugate accessory work splits into primary and secondary exercises, why the primary accessory should usually be a compound lift, and why that slot is where competition specificity lives. That includes free squats, front squats, and comp-stance deadlifts inside the conjugate method. You'll hear how to pick starting weights for a new accessory, when to rotate exercises weekly versus running a 3-week wave, how to adjust when reps drop off mid-session, and why accessory progress should show up on paper over 12 weeks. Burley covers the weaknesses he sees most often: hamstrings, trunk, and shoulders and upper back. He also explains how to do standing abs correctly and the rolling dumbbell tricep extension mistake that inflates working weights. The episode closes with GPP and sled work, how to scale it back when it cuts into recovery, and how to use conjugate accessory work to break a stalled bench press without creating new imbalances. FOLLOW WESTSIDE BARBELL Website: https://www.westside-barbell.com/ Instagram: https://www.instagram.com/westsidebarbellofficial/ Facebook: https://www.facebook.com/westsidebarbell/ 00:00 Introduction: Understanding Accessory Work in Conjugate Training 00:35 The Biggest Accessory Mistake: Skipping the Basics 01:21 Primary Accessories: What They Are and How to Select Them 03:09 Free Squats and Front Squats: They Belong in Conjugate 04:29 Programming Primary Accessories: Rep Schemes and Intensity 05:55 Cycling Accessories: Weekly vs Three-Week Waves 10:55 Managing Max Effort Intensity to Preserve Accessory Work 13:03 Finding Your Starting Weights for New Accessories 15:08 Technical Standards: How Strict Should Accessory Form Be 16:41 Top Primary Accessory Choices for Squat, Bench, and Deadlift 18:11 Secondary Accessories: Targeting Specific Muscle Groups 20:08 The Three Most Common Weaknesses in Lifters 20:57 Training the Trunk: Why Most People Have Weak Abs 23:58 Standing Abs Technique: How to Execute Them Correctly 26:10 Rep Ranges for Ab Training: Heavy vs Light Days 26:51 Shoulder Training: The Overlooked Key to Bench Progress 28:11 How Many Accessories Should You Do 29:42 Organizing Accessories for Team Training Settings 32:28 The Rolling Dumbbell Mistake Everyone Makes 36:31 AMRAP Sets: Advanced Technique for Maximum Progress 37:48 Adjusting Mid-Workout: When to Add Weight or Back Off 44:11 GPP Work: Programming Sleds and Conditioning 46:22 When GPP Becomes Too Much: Reading Recovery Signals 52:01 Finding Your Upper Limits to Calibrate Effective Training 53:01 Key Takeaways: Making Accessories Work in Your Program
- Oct 9, 20261h 45m
Louie Simmons: How He Made Westside Barbell Legendary
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/
- Oct 2, 20261h 4m
Conjugate Method for Athletes: Why Feedback Matters
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/
- Sep 25, 20261h 13m
Volleyball Strength Training With Pro Coach Brian Bott
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/
- Sep 18, 202657 min
Ally Kennedy: How the Fastest Player in Lacrosse Trains
Become a Certified Conjugate Coach: https://www.westside-barbell.com/pages/conjugate-coach-certification Ally Kennedy is the fastest player in women's lacrosse and the 2026 World Championship MVP. She breaks down the training behind 19.3 mph and what most lacrosse players get wrong about lifting. Ally Kennedy sits down with Mac McFarland at Westside Barbell after a summer that included a world championship in Japan, a WLL championship in Philadelphia, and a five-day Team USA sixes training camp tryout. She talks about what changed once she started training conjugate: a Monday dynamic effort day, Wednesday upper body max effort, Friday lower body max effort, plus a dedicated speed day and one long run at game pace. She covers the part most athletes skip. Her baseline used to collapse without warning mid-set. Now she can go two and a half months on the road, barely touch a barbell, and come back without a real drop. That durability is what shows up in the fourth quarter when everyone else is dying. Ally Kennedy is 5'3" in a position where everyone is 5'6" and up, so strength training for lacrosse became the thing that let her hold ground against bigger athletes instead of getting bullied through. She addresses the bulk myth directly, why she thinks lifting leaned her out, and why she tells high school girls to get under a bar before they ever get to a college weight room. Also covered: burnout in youth lacrosse, why she wants young players to put the stick down for two months a year, the difference between field, box, and sixes, and what making the 2028 Olympic roster of eleven would mean. FOLLOW WESTSIDE BARBELL Website: https://www.westside-barbell.com/ Instagram: https://www.instagram.com/westsidebarbellofficial/ Facebook: https://www.facebook.com/westsidebarbell/
- Sep 11, 202638 min
Conjugate Method: Earning the Right to Interpret It
Become a Certified Conjugate Coach: https://www.westside-barbell.com/pages/conjugate-coach-certification Mac McFarland sits down with Tom Barry, whom Louie Simmons entrusted to carry Westside Barbell forward, to discuss the line between real adaptation and borrowed vocabulary. Tom covers why definitions matter, what max effort and dynamic effort actually mean, and the questions he asks a coach who says they run their own version of conjugate. They discuss outcomes as the standard, why exercise rotation needs a reason, and how a diluted definition of the conjugate system compounds through coaching generations until someone decides it doesn't work. Tom also makes the case for high school strength coaches as the unsung heroes of the field, and lays out where to start if you want to learn the conjugate method: the free blogs, the podcasts, Louie's own references, and then actual reps with the athletes in front of you. If you coach a sport outside powerlifting and want to adapt the conjugate method honestly, this is the roadmap. Show me what you've done. FOLLOW WESTSIDE BARBELL Website: https://www.westside-barbell.com/ Instagram: https://www.instagram.com/westsidebarbellofficial/ Facebook: https://www.facebook.com/westsidebarbell/
- Sep 4, 20261h 4m
Dante Leon on Becoming the #1 Pound-for-Pound Grappler
Become a Certified Conjugate Coach: https://www.westside-barbell.com/pages/conjugate-coach-certification Dante Leon, the world's #1 pound-for-pound grappler, breaks down what it actually takes to be a professional jiu-jitsu athlete. He sits down with Mac McFarland on the Westside Barbell Podcast to talk ADCC preparation, training under strength coach Tom at Westside, and what separates a real professional grappler from someone who just claims the title. Dante Leon explains why "professional grappler" gets thrown around loosely, what a genuine full-time training schedule looks like, and how he climbed from the top five in the pound-for-pound rankings to number one. He gets into how his lifting and conditioning changes heading into ADCC camp, why he adjusts training volume with his Westside coaches when mat time spikes, and how the conjugate method fits into a jiu-jitsu athlete's programming. The conversation also covers Dante Leon's second job: running Adamas Jiu-Jitsu and coaching the next wave of competitors. He talks about building gym culture in a small, high-accountability room, what makes a good jiu-jitsu coach versus a bad one, why wrestling transfers so well to jiu-jitsu, and his advice for any competitor or gym owner trying to reach the level he's at. If you train jiu-jitsu, coach grapplers, or follow Westside Barbell's strength and conditioning work with combat athletes, this one is worth the full watch. FOLLOW WESTSIDE BARBELL Website: https://www.westside-barbell.com/ Instagram: https://www.instagram.com/westsidebarbellofficial/ Facebook: https://www.facebook.com/westsidebarbell/ Tags: dante leon, professional grappler, ADCC, ADCC training, pound-for-pound grappler, jiu-jitsu training, BJJ training, Westside Barbell, conjugate method, grappling, no-gi jiu-jitsu, Adamas Jiu-Jitsu, strength training for jiu-jitsu, jiu-jitsu podcast, Mac McFarland
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About Westside Barbell: The Conjugate Method Podcast
The Conjugate游戏副本, straight from the source. Westside Barbell is where the method was built, and this is the podcast where it gets taught. Host Mac McFarland sits down with the coaches, athletes, and specialists using conjugate training to build strength and speed in the real world. NFL, UFC, grappling, track, wrestling, and the weight room floor at 705 Hadley Drive. Tom Barry, Head Coach of Westside Barbell, joins to answer your training questions and break down gym topics. Tom was mentored and chosen by Louie Simmons to carry the method forward after his passing. Every episode: max effort, dynamic effort, special exercises, and the reasoning behind them. If you coach athletes, train yourself, or want to understand why the Conjugate Method works, this is your show.
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