In this episode of the Westside Barbell podcast, Tom & Burley delve into the Repeated Effort Method, emphasizing its significance in strength training and hypertrophy. They discuss the importance of accessory work, execution, and intent in training, as well as the role of equipment. The conversation also covers the distinction between primary and secondary accessory movements, how to adjust training based on fatigue, and the benefits of repeated effort training. The hosts provide insights on building competency in training and transitioning to dynamic effort training, concluding with troubleshooting tips and resources for further learning. Takeaways - The repeated effort method focuses on lifting non-maximal loads to failure. - Accessory work constitutes 80% of training volume, crucial for strength development. - Proper execution and intent are vital for effective training. - Using equipment like straps and belts can enhance performance if used correctly. - Primary accessory movements target specific weaknesses and are higher intensity. - Secondary accessory exercises focus on hypertrophy and work capacity. - Adjust training based on fatigue and time constraints to maintain effectiveness. - Building competency in exercises is essential for beginners. - Transitioning to dynamic effort training should be gradual and based on competency. - Repeated effort training offers flexibility and adaptability in training programs. Connect with Westside Barbell: Website: westside-barbell.com Instagram: @WestsideBarbellOfficial Studio Sponsor: Dollamur Sport Surfaces
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
In the debut episode of the Westside Barbell Combat Sports Strength & Conditioning Podcast, hosts Tom Barry and Burley Hawk introduce listeners to the world of strength training tailored for combat athletes, including competitive Jiu-Jitsu athletes, Wrestlers, and MMA fighters. They discuss the influential legacy of Westside Barbell founder Louie Simmons, who revolutionized modern strength training through the Conjugate Method. Topics include the critical role of absolute strength, how to effectively periodize training for combat athletes, and practical applications of the Max Effort Method. The hosts also clear up common misconceptions surrounding strength training for combat sports, highlighting why year-round, high-intensity training is essential for sustained peak performance. Takeaways Combat sports require specialized strength training to achieve peak performance. Louie Simmons revolutionized modern strength training through the Conjugate Method. Developing absolute strength helps grapplers control positions and reduces injuries. Max Effort training rapidly improves both strength and rate of force development. Effective periodization and real-time adjustments optimize training outcomes. Westside Barbell’s culture emphasizes consistency, intensity, and athlete-driven feedback. Studio Sponsor: Dollamur Sport Surfaces
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
In this episode, we're joined by Tommy Richardson, a former USMC Infantryman and Navy SEAL with a combined 26 years of service. Tommy is a Guest Contributing Writer at Westside and is passionate about shedding light on Louie Simmons' methods for both those active in the U.S. military and those seeking enlistment. Tommy is also the CEO of Divine Savagery, consulting firm that trains the characteristics of shoot, move, and communicate in order to effectively prepare an individual, group, team, or organization for success in all areas of action, business, and life. We cover Tommy's military career, strength requirements for & the evolution of strength training in the military and his recovery from brain surgery, going from pressing 5lbs dumbbells to benching 500lbs a year later. Key Points: - The importance of listening and adapting training methods to individual needs, especially in a military context. - The evolution of military training, highlighting advancements in fitness protocols and a more personalized approach to wellness. - Tommy shares his personal experience of recovery from brain surgery, illustrating the significance of mental resilience and goal-setting. Check out Tommy's articles on our blog Follow Tommy: LinkedIn: TD Richardson http://www.divinesavagery.com/ 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’re joined by Sarah Welsh, an expert in Applied Behavior Analysis (ABA), to explore how ABA is applied to enhance performance in professional athletes. We begin by discussing Sarah’s background, including her inspiration for getting into the field, and break down ABA into simple, digestible terms for our listeners. From there, we dive into a real-world case study of a professional athlete struggling with consistency in high-pressure situations. Sarah walks us through her behavioral assessment process and how ABA techniques can be used to improve focus, consistency, and overall performance under pressure. We also discuss common misconceptions surrounding ABA and the challenges of applying it in high-performance environments like sports. Finally, Sarah provides practical ABA techniques our listeners can apply in their daily lives and shares insights into the future of ABA, particularly in sports psychology. Key Points: • Sarah’s background and what led her to ABA • Breaking down ABA for a general audience • Applying ABA to improve athlete performance in high-stakes environments • Addressing challenges and misconceptions in the field of ABA • Practical ABA techniques that listeners can apply in their own lives • Future outlook on ABA in sports and performance Follow Sarah here: Instagram: https://www.instagram.com/SarahWelshBehavior Catalyst Behavior Project Website : https://catalystbehaviorproject.com/ 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
Westside Recap: Inside ADCC 2024, Athlete Highlights, UFC PI Tour & More Today's episode is a solo cast with Tom, where he recaps the last 3 months at Westside. Firstly, he recaps the ADCC Las Vegas event, covering performances of Dante, Max, and Lawson. He also dives into how Westside’s dynamic training systems are pushing athletes to new heights. Tom covers Ally Kennedy's Lacrosse Season, and how training at Westside impacted her performance. Tom talks about visiting the UFC Performance Institute, University of Maryland and Stroops in Salt Lake City. Key topics covered: - ADCC 2024 Recap – Performance breakdown of Westside Barbell athletes in the world’s premier grappling competition. - Athlete Training at Westside – Incorporating volume load per minute (VLPM) system and its impact on performance. - Ally Kennedy’s Lacrosse Season– How training at Westside improved Ally Kennedy's athleticism performance. 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 in this episode of the Westside Barbell Podcast featuring elite grappler Dante Leon. Dive deep into Dante's journey as he prepares for the prestigious Abu Dhabi Combat Club (ADCC) Championship. https://adcombat.com/ Discover how Dante balances his rigorous training regimen with competition strategy, his insights on selecting the right competitions, and the unique challenges he faces in high-stakes tournaments. Dante also shares his experiences training at Westside Barbell and the gym's critical role in his preparation. This episode is a must-listen for both professional and aspiring athletes. It is packed with practical advice, personal anecdotes, and lessons on discipline and perseverance. Key Highlights: - Dante Leon’s training regimen and competition prep - Balancing strength training and jiu-jitsu - Managing training camps and competition schedules - Adapting to the unpredictable nature of high-stakes tournaments - Insights into the unique culture at Westside Barbell Follow Dante Leon: Instagram: @DanteLeon Twitter: @DanteLeon 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 in this episode of the Westside Barbell Podcast featuring "The Immortal" Matt Brown. Deep dive into Matt's journey as he shares his experiences transitioning from a professional fighter to a dedicated coach and family man. Discover how he navigates his post-retirement life, his insights on training and injury prevention, and his unique challenges throughout his fighting career. Matt also opens up about his first encounter with Westside Barbell, his training evolution, and the gym's critical role in his career. This episode is a must listen for both professional and aspiring athletes. It is packed with personal anecdotes, professional insights, and lessons on discipline and perseverance. Key Highlights: Matt Brown's weight gain and current training regimen Transitioning from fighting to focusing on business and family The importance of injury prevention and strength training Reflections on his career and future goals Insights into the unique culture at Westside Barbell Follow "The Immortal" Matt Brown: Website: Immortal Martial Arts Center Instagram: @IamTheImmortal Twitter: @IamTheImmortal 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 as he chats with Ally Kennedy, Pro Lacrosse Player and Westside Barbell Athlete. Learn about how she started lacrosse, what brought her to Westside, and the impact training at Westside has on her performance as an athlete Ally Kennedy is not only a top-tier professional lacrosse player but also an assistant coach for the Ohio State women’s lacrosse program, where she coaches the Buckeye offense. Key Highlights: Ally's background in Lacrosse The development of Pro Lacrosse for Women The impact of training at Westside Follow Ally: Instagram: @allykennedy30 Follow Westside Barbell: Website: Westside Barbell Instagram: @westsidebarbellofficial Facebook: Westside Barbell Twitter: @westsidebarbell Studio Sponsor: Dollamur Sport Surfaces Premium Sponsors: CLMS Landscapes Conjugate Tactical The Conjugate Club
Join Tom Barry as he chats with Myles Robinson, Pro MMA fighter and Westside Barbell Athlete. Learn about his beginning in MMA, his start at Westside Barbell, and the trials & challenges he has overcome throughout his career Key Highlights: Myles Robinson's background and his training at Westside Barbell Insights into training for Professional MMA The development of MMA training at Westside Barbell Follow Myles: Instagram: @myleskrobinson Follow Westside Barbell: Website: Westside Barbell Instagram: @westsidebarbellofficial Facebook: Westside Barbell Twitter: @westsidebarbell Studio Sponsor: Dollamur Sport Surfaces Premium Sponsors: CLMS Landscapes Conjugate Tactical The Conjugate Club
Join Tom Barry as he chats with Dr. Shawn Bailey, the dedicated team physician at Westside Barbell and head of The Armory in Columbus, Ohio. Dr. Bailey's primary care, physical therapy, and sports science expertise is crucial in optimizing athlete health and performance. Discover his journey, approach to sports medicine, and collaborative efforts with Westside Barbell. Key Highlights: Dr. Bailey’s background and sports medicine expertise Insights into athlete healthcare and performance strategies The collaboration between Westside Barbell and The Armory Follow Dr. Shawn & The Armory: The Armory Instagram: @we_are_the_armory Facebook: The Armory Twitter: @wearethearmory Follow Westside Barbell: Website: Westside Barbell Instagram: @westsidebarbellofficial Facebook: Westside Barbell Twitter: @westsidebarbell Studio Sponsor: Dollamur Sport Surfaces Premium Sponsors: CLMS Landscapes Conjugate Tactical The Conjugate Club -
Join Tom Barry and Burley Hawk as they break down the fundamentals of the Conjugate System and guide you in incorporating it into your training. Addressing common questions, they discuss when to start, appropriate warm-ups, exercise selection, and more. Whether you're a beginner or looking to refine your approach, this episode offers valuable insights to enhance your strength and conditioning journey. Learn how to balance your training, push accessories, and adapt the system for maximum results. Key Highlights: Basics of the Conjugate System Exercise selection and warm-up routines Tips for balancing and modifying the system Beginner programs and advanced techniques Follow Westside Barbell: Website: Westside Barbell Instagram: @westsidebarbellofficial Facebook: Westside Barbell Twitter: @westsidebarbell Studio Sponsor: Dollamur Sport Surfaces Premium Sponsors: CLMS Landscapes Conjugate Tactical The Conjugate Club
matteo tuzzato
This is gold !
Anthony Caruso
So glad I found this podcast. Thank you Louie