BUILT ON
CONJUGATE.
SHAPED BY
EXPERIENCE.
EVERY WEEK.
Conjugate is the foundation. Everything learned from Louie Simmons, Bill Kazmaier, Josh Bryant and hundreds of clients builds on it.
WHAT CONJUGATE ACTUALLY MEANS
“Conjugate” is a term that is misused and often misunderstood. Here’s what it actually means, and a key element you can integrate into your own training.
Conjugate, in its most simple form, is the idea that you can train for multiple goals at the same time. This exists in contrast to a “linear” or “Western” approach, where you train focused on one goal, like strength, before transitioning to another, like power or speed.
The most famous implementation comes from Westside Barbell. Because of this, “conjugate” is often associated with powerlifting, bands and chains. These things are part of the Westside approach, but they are not synonymous with the term itself. A conjugate approach can be taken towards any multi-faceted goal. The only requirement is that within the same program, you’re moving towards a minimum of two specific metrics you’re aiming to improve.
This does not mean every workout needs to focus on multiple goals. Within the Westside system, the focus is on strength, hypertrophy and explosive power, trained on four days per week with an upper and lower body focus.
LINEAR VERSUS CONJUGATE
You focus on one goal, like strength, before transitioning to another, like power or speed.
Within the same program, you move toward at least two specific metrics you want to improve.
TWO BIRDS, ONE STONE.
Because a conjugate approach includes multiple goals, you must allocate sufficient work towards each, while not exceeding the total work you can recover from. As you consider each of your goals, search for overlap between them.
If you want more muscular legs and a faster 100m sprint, hamstring hypertrophy serves both goals. Making it a priority lets you progress towards both with a single training stimulus.
This type of thinking inspires critical analysis of your needs and avoids overtraining and progress-killing errors.
CONJUGATE TRAINING WORKS FOR EVERYONE WILLING TO THINK.
THE WESTSIDE APPROACH
Westside Barbell trains strength, hypertrophy and explosive power across four days a week, split between upper and lower body. Three kinds of training make it work.
Work up to your heaviest weights on a main exercise to build maximum strength. In Craig’s programs, the main exercise rotates every two to four weeks, depending on your level.
Move lighter weights as fast as possible to build speed, power and athleticism.
Targeted exercises find and fix the muscles, positions and imbalances that limit you. This is also where most muscle building happens.
Bands and chains are part of the Westside approach, but they are not required.
MORE THAN ONE INFLUENCE
Conjugate is the foundation, but it is not the whole story. Craig’s coaching combines the lessons of three mentors with everything learned from coaching hundreds of clients since 2008.
The foundation. Louie’s conjugate system is the base every program is built on.
Shaped Craig’s approach to training volume in particular, as well as nutrition.
Influenced every part of Craig’s coaching, especially the mental side of training.
Every client since 2008 has added to what Craig knows works.
“If you’re trained properly you will succeed, but you have to have a plan.”
BUILT FOR YOU
There is no standard week. Training days, exercises and volume are custom built for each person, then adjusted by Craig as you progress.
SEE COACHING OPTIONSBuild speed, power and durability for your sport.
Eliminate weak points and achieve your potential.
Build muscle, burn body fat and feel capable.
Get certified in the method and bring a proven system to your clients.
COMMON QUESTIONS
IS CONJUGATE ONLY FOR POWERLIFTERS?
No. A conjugate approach works toward any goal with more than one part, for athletes, lifters and everyday clients alike.
DO I NEED BANDS AND CHAINS?
No. They are part of the Westside approach, but they are not required.
HOW MANY DAYS A WEEK DO I TRAIN?
It depends on you. Every program is custom built for the person.