This article explores the Conjugate Method as detailed in Louis Simmons' 2022 book from Westside Barbell, focusing on its principles, terminology, and how it can be adapted specifically for arm wrestling training. It covers key concepts like general and specialized physical preparation, max effort days, heavy and dynamic effort methods, and the weekly training structure, providing a comprehensive guide for athletes seeking to improve performance and overcome plateaus.
The Conjugate Method, popularized by Louis Simmons and Westside Barbell, is a dynamic training system originally designed for powerlifting but adaptable to various sports, including arm wrestling. Although the 2022 edition of the Conjugate Method book references powerlifting, Olympic lifting, MMA, and track and field, it notably lacks specific guidance for arm wrestling. This article aims to bridge that gap by explaining the method's core principles and how they can be effectively applied to arm wrestling.
The Conjugate Method is essentially a "change method," emphasizing constant variation in exercises, volume, and training methods. This approach is designed to combat "accommodation," a phenomenon where the body adapts to repetitive training stimuli, leading to plateaus in strength and performance.
Louis Simmons' method encourages athletes to continually alter their workouts to avoid stagnation and promote ongoing improvement.
The 2022 Conjugate Method book by Louis Simmons is a valuable resource for anyone interested in this training style. It consolidates knowledge previously scattered across articles and publications, some of which are no longer easily accessible online. Owning a copy of this book is highly recommended, and having two copies can be beneficial—one for reference and one for note-taking.
Understanding the vocabulary is crucial for effectively implementing the Conjugate Method. Here are some foundational terms:
GPP encompasses all general training activities that support overall physical development but are not directly related to competition lifts. For arm wrestlers, this includes exercises like side pressure machine work, wrist wrench training on pulley machines, hammer curls, and using a karate belt for riser training.
SPP refers to training that is specific to the competition or sport. In arm wrestling, this is primarily your practice or table time. Smart practice focuses on improving weak points and endurance rather than frequent full matches, which can lead to soreness, burnout, and discourage newcomers.
This is the cornerstone of the Conjugate Method. On max effort days, you work up to a one-rep max on specific exercises. This day requires full preparation and should never be skipped. The max effort sets the benchmark for the rest of the training week.
These involve training at 80-90% of your one-rep max with multiple repetitions. This method is effective for building strength and volume, directly contributing to improvements on max effort day. Many arm wrestlers have found success using heavy effort methods for exercises like wrist wrenches and multi-spinners.
Velocity training focuses on developing explosive strength and speed, which is crucial for delivering quick, powerful hits in arm wrestling. This training uses lower percentages of your max to emphasize speed.
Reactive strength training helps you respond quickly to an opponent's faster moves. It often involves bands and lighter weights to improve reaction time and speed.
Training intensities are based on percentages of your max effort day one-rep max. For example, heavy effort methods might use 80-90%, while dynamic effort methods use 75-80%.
Unlike the Bulgarian method, which involves maxing out multiple times per week, the Conjugate Method typically includes one or two max effort days weekly.
These workouts follow three-week waves with intensities progressing from 70% to 80% of the max, then cycling back with new exercises.
Besides these four main workouts, there are four additional sessions focusing on smaller, single-joint exercises such as reverse hypers, triceps work, calves, glutes, hamstrings, and jumping drills.
While the original Conjugate Method book does not specifically address arm wrestling, its principles are highly applicable:
The Conjugate Method offers a structured yet flexible approach to strength training that can be tailored to arm wrestling. By understanding and applying its core concepts—constant variation, max effort days, and targeted training methods—arm wrestlers can overcome plateaus and achieve significant performance improvements.
For those serious about their training, acquiring Louis Simmons' Conjugate Method book is an essential step toward mastering this system and adapting it effectively to their sport.
Call your mom, do your JM presses, and embrace the Conjugate Method for your arm wrestling journey!
