Westside Barbell

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    

Dive into the world of specialized strength training for combat athletes! Discover how the Conjugate Method, pioneered by Louie Simmons, elevates performance in Jiu-Jitsu, MMA, and wrestling. The critical importance of absolute strength is highlighted, showcasing its role in controlling positions and reducing injuries. The discussion tackles myths about heavyweight training, emphasizing that it doesn't compromise speed or agility. Max Effort training is unpacked for its benefits in strength and injury resilience, revealing the keys to year-round peak performance.

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  

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

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

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    

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  

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  

On today's episode, using a recent training example in the gym, Tom & Burley discuss utilizing the conjugate method for strength training and how it impact's athlete's performance. They reinforce how important consistency is over PR's for an athlete and how vital training intent is.   Key Topics: The Importance of Max Effort Training Balancing Volume, Dynamic Effort, and Recovery Athlete Mindset & PR Philosophy   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

Welcome to the first episode of the Westside Barbell Podcast for 2025. Tom & Burley recap the last 2 years at Westside. They discuss Louie's passing, his plans for the future of Westside, and his ongoing legacy. They also go over the current training approach at Westside and Westside's plan for 2025 Key Topics:  Legacy of Louie Simmons & Westside Culture Current Approach to Training Looking Ahead to 2025 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