Bands & The Conjugate System

Bands & The Conjugate System

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About This Program

Initially introduced to the athletic training world by Coach Dick Hartzell, Louie Simmons quickly realized the value of this tool which he then began to use to increase strength and speed amongst the members of Westside Barbell. Since then, Westside has become well known for its use of accommodating resistance. The use of bands in the training of a strength athlete is one of the best ways to produce rapid results in speed, strength, and endurance that will quickly translate to increased levels of performance in sport.

If you want to excel at powerlifting or any sport, then you must develop speed strength, increase acceleration, and gain absolute strength. Bands can be instrumental in developing these aspects of strength. It is highly recommended that you try them.

In this program bands are used in the max effort lifts, dynamic effort lifts, and accessory exercises. You will have a firm grasp of the different ways you can implement bands into your training program.

About This ProgramAbout This Program
Westside Barbell
Westside Barbell
Westside Barbell
Westside Barbell
Westside Barbell
Westside Barbell

What is covered?
This program features the most effective band-related exercises, ensuring that you get the most out of your bands each training session. The Bands & The Conjugate System program provides athletes with upper and lower body band exercises sequenced correctly to avoid accommodation and maintain adequate recovery rates.

What are the expected results?
Expected training outcomes include increased absolute strength for both the upper and lower body, increased explosive power for the upper and lower body, and improved overall muscle size.

The btwb App

Developed in 2008, btwb (beyond the whiteboard) is the GOAT of results-driven training solutions. We use your actual data to analyze your results and catapult your growth. For over a decade, BTWB has been the premier workout tracker for the functional fitness community. Our secret sauce lies in taking users’ logged results and providing in-depth analysis and feedback so they can train harder, better, and more informed. By tracking and analyzing users’ fitness journeys, we are able to provide them with numbers that show true, tangible progress. In addition to accessing the program through the BTWB app, you can also check out our other programs, view movement demos, earn badges, utilize our premier tracking system, interact with the community, and more. It contains everything you need to plan, log and analyze your results all in one place to help you take your fitness to the next level.

The btwb AppThe btwb App

Sample Day

General Warm-up
GHR vs minibands, 5 x AMRAP
Sled Pulls, 12 x 20 yards
KB Swings, 3 x 20-25 reps
Band Face Pulls, 4 x 15-20 reps

Dynamic Effort - Lower Body
Bow Bar Box Squat, 5 x 5 @ 60% + 25% bands
Giant Cambered Bar Good Mornings (vs. minibands), 5 x 5 reps
Romanian Deadlifts, 4 x 8-10 reps
Reverse Hyper, 4 x 15-20 reps
GHR Sit-ups (vs. minibands), 5 x 20-25 reps

Dynamic Effort - Upport Body
Football Bar Speed Bench, 8 x 3 @ 55% + minibands
Standing DB Overhead Press, 4 x 8-10 reps
Pendlay Rows, 5 x 5 reps
DB Rollbacks, 5 x 8 reps
DB Bicep Curls, 3 x 12 reps
DB Lateral Raises, 3 x 12 reps
Band Tricep Pressdowns, 3 x AMRAP

Westside Barbell
Westside Barbell
Westside Barbell
Westside Barbell
Westside Barbell
Westside Barbell

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