Westside Barbell Speed & Strength Development

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Welcome to our new series "Beginner's Guide To Conjugate", where we'll go through each facet of the Conjugate System, educating you on what each element is and how it functions within the system.
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Starting Conjugate: https://www.westside-barbell.com/search?q=starting%20conjugate&tab=articles
Linktree: https://linktr.ee/WestsideBarbell
Timestamps:
00:00 Start01:10 Intro01:31 The Conjugate System02:42 The Maximal Effort Method03:39 The Dynamic Effort Method04:29 The Repeated Effort Method05:15 Factors To Consider07:49 Implementing The System11:41 Finding Your Weakness13:48 Accessory Work15:35 Recovery17:22 Common Pitfalls20:37 Outro

Dante Leon is an accomplished Canadian grappler as well as a black belt in Brazilian jiu-jitsu, Leon is widely recognized as one of the most talented athletes of his generation, a reputation earned while competing in the lower belt divisions of BJJ when he earned titles at important tournaments in the International Brazilian Jiu-Jitsu Federation (IBJJF) circuit, a level of success he was able to repeat as a professional competitor.
Dante is -
2x Black Belt World Champion
Currently #3 at 170lbs in the World
ADCC bronze medalist
Follow Dante -
Instagram:
https://www.instagram.com/danteleonbjj/
https://www.instagram.com/adamasjiujitsutoledo/
Check Out Dante Competing at The Tower BJJ Grand Prix May 6th 2023
https://www.instagram.com/thetowerbjj/
Check Out Our Links -
https://linktr.ee/WestsideBarbell
00:00 Intro00:21 We're in00:26 The Rise of Professional Grappling & it's training evolution #20:20 Coming From A Small Town22:19 How Dante is Coached, Being a Student of Strength29:27 The Benefits of Strength Training, Training General To Be Specific38:07 The Advantages of Being Athletic and Skillful45:56 The Illusion of Going "All Out, All The Time"49:24 Being an Athlete and a Coach, Passing on Information54:42 The Path For A Professional Grappler1:01:44 Analyzing Tape, The Benefits of Good Information1:05:28 Bodybuilding & The Pursuit of Perfection of Exercise Execution1:07:55 What You Should Avoid In Strength & Conditioning For BJJ1:11:02 From Studying Westside To Training At Westside1:26:54 - Outro

Brian Bott is the owner and day to day operational Manager of Sports AdvantEdge and Edge Baseball. He has been a performance coach for over 20 years. He has a Masters Degree in Exercise Science from the University of North Dakota and is C.S.C.S. Certified. As an athlete Brian was a 4 year starter on the UW Oshkosh baseball team from 1993-1996- In that time the teams he played on won 1 National Championship and took 2nd, 3rd and 3rd in the other 3 years. Bott played every inning of every game all 4 years. Bott was a strength and conditioning coach for two years at the University of North Dakota. There he worked with athletes of all sports. Bott then moved to Madison to work with the Wisconsin Badger football team for 13 seasons as an assistant strength coach. He was a member of 3 Big Ten Championships and 3 Rose Bowl Appearances. In his 13 seasons the Badgers attended 12 bowl games. Bott worked with many athletes who moved on to professional football. names include Joe Thomas, Travis Frederick, Russell Wilson, JJ Watt and so many more. In 2013 Bott started Sports AdvantEdge LLC. The philosophy of Sports AdvantEdge is to give youth, high school, college and professional athletes THE BEST training in the Midwest. Since opening Sports AdvantEdge he has trained over 1,000 athletes ranging from age 8 - 61! Sports AdvantEdge now provides 100's of athletes the chance to enhance their athletic ability! follow sport advantedge Instagram Twitter Follow Brian instagram twitter

On today's podcast we have the man, the myth, the legend that is Gerry O. A true Westsider, he is known loyal training partner and equally powerful motivator, throughout his tenure at Westside, he introduced a cast of characters and lifters to the gym, including an infamous one known as "The Ninja". Tom and Gerry talk about his time in the club, his relationship with Louie and the history he witnessed.
00:00 INTRO00:50 START/HOW DID GERRY START AT WESTSIDE12:59 TRAINING WITH CHUCK V14:54 GOING TO MEETS17:19 KEVIN RANDLEMAN & MARK COLEMAN19:45 "GERRY'S RECRUITS"22:17 THE ATMOSPHERE AT WESTSIDE25:26 GERRY'S GYM/LOUIE STORIES30:07 GETTING KICKED OUT/GYM CULTURE35:13 GERRY'S LIFTS35:45 FEATS OF STRENGTH/GEORGE HALBERT39:16 PROUDEST MOMENTS40:09 LOUIE, FINAL THOUGHTS, OUTRO
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There is a special format for today's episode. The production team here at Westside, while working on upcoming projects, recovered unaired Q'n'A files with Louie. In this episode, we have content from Louie covering a diverse range of topics in is unique and informative style.
00:00 INTRO00:58 IMPROVING THE START OF THE DEADLIFT03:56 NECK TRAINING08:14 WHEN TO ADD BRIEFS09:06 HOW TO VARY SPEED WORK12:07 HOW SHOULD YOU START OUT DYNAMIC WORK15:25 EXERCISES TO AVOID?17:06 TWEAKING MMA TRAINING FOR BOXING18:03 HOW TO START THE OFF-SEASON?19:34 EXPLOSIVENESS FOR BJJ20:59 BEST TIME FOR EXPLOSIVE WORK22:06 ALTERNATIVES FOR REVERSE HYPERS23:22 HOW OFTEN TO WESTSIDE LIFTERS WAR GEAR?24:39 HOW TO KNOW IF YOUR DOING ENOUGH?26:20 SEATED BOX JUMP VS STANDING BOX JUMP27:44 HOW TO TRAIN FOR LONG DISTANCE29:44 SPEED DAYS WITHOUT CHAINS/BANDS30:36 DOES WESTSIDE TRAIN REPS ABOVE 90%?31:15 STRENGTH TRAINING FOR JUNIOR ATHLETES32:36 BAND VOLUME FOR TRICEPS/SHOULDERS34:30 OPTIMAL REP RANGE FOR BEGINNERS35:40 SPEED WORK WITHOUT BAND PLATFORM36:25 SHOULDER STABILITY FOR BJJ37:22 BEST SHOULDER EXERCISES FOR POWERLIFTING39:12 ANDERSON SQUAT AS A MAX EFFORT MOVEMENT40:17 ORIGIN OF BANDS42:20 BAND TRAINING BEFORE WESTSIDE43:37 STRONG BASE WITH BANDS44:54 MAXIMAL BAND TRAINING45:51 SHOULD YOU TRAIN WITH BANDS FROM THE BEGINNING47:10 TOO MUCH BAND TENSION?48:17 CLOSE GRIP BENCH MORE THAN WIDE?51:10 PULL UPS FOR LATS?

Today's guest on the podcast is Chicken Hawk, another valued member of Westside History. We go through CH's start at Westside in late 90's, the training crewe at the Time and mainy stories from his tenure at Westside
00:00 INTRO00:28 CH MEETING LOUIE, BEGINNING AT WESTSIDE04:16 ORIGINS OF "CHICKEN HAWK"06:48 CHARACTERS IN THE GYM09:14 EXPERIMENTING WITH BANDS AND CHAINS11:16 CHICKEN HAWK STORIES16:44 LOUIE SIMMONS26:19 RIVALS, BLACKS HEALTH WORLD28:32 GYM AND MEET STORIES41:36 THE AFTERNOON CREW42:39 CHICKEN HAWK STORIES PART DEUX46:12 LOUIE STORIES48:38 GOODBYE/OUTRO
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