Episodes
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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 BarbellInstagram: @westsidebarbellofficialFacebook: @westsidebarbellofficialTwitter: @westsidebarbellPlease support this podcast by checking out our sponsors:
Studio Sponsor: Dollamur Sport SurfacesCLMSConjugate TacticalThe 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 BarbellInstagram: @westsidebarbellofficialFacebook: @westsidebarbellofficialTwitter: @westsidebarbellPlease support this podcast by checking out our sponsors:
Studio Sponsor: Dollamur Sport SurfacesCLMSConjugate TacticalThe Conjugate Club -
Missing episodes?
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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 & powerWhy powerlifters, MMA fighters, and grapplers use this methodHow Westside Barbell modified Dynamic Effort for athletesTraining 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 BarbellInstagram: @westsidebarbellofficialFacebook: @westsidebarbellofficialTwitter: @westsidebarbellPlease support this podcast by checking out our sponsors:
Studio Sponsor: Dollamur Sport SurfacesCLMSConjugate TacticalThe 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 BarbellInstagram: @westsidebarbellofficialFacebook: @westsidebarbellofficialTwitter: @westsidebarbellPlease support this podcast by checking out our sponsors:
Studio Sponsor: Dollamur Sport SurfacesCLMSConjugate TacticalThe 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 TrainingBalancing Volume, Dynamic Effort, and RecoveryAthlete Mindset & PR PhilosophyOrganize Your Visit to Westside Barbell Here!
Follow Westside Barbell:
Website: Westside BarbellInstagram: @westsidebarbellofficialFacebook: @westsidebarbellofficialTwitter: @westsidebarbellPlease support this podcast by checking out our sponsors:
Studio Sponsor: Dollamur Sport SurfacesCLMSConjugate TacticalThe 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 CultureCurrent Approach to TrainingLooking Ahead to 2025Organize Your Visit to Westside Barbell Here!
Follow Westside Barbell:
Website: Westside BarbellInstagram: @westsidebarbellofficialFacebook: @westsidebarbellofficialTwitter: @westsidebarbellPlease support this podcast by checking out our sponsors:
Studio Sponsor: Dollamur Sport SurfacesCLMSConjugate TacticalThe 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 BarbellInstagram: @westsidebarbellofficialFacebook: @westsidebarbellofficialTwitter: @westsidebarbellPlease support this podcast by checking out our sponsors:
Studio Sponsor: Dollamur Sport SurfacesCLMSConjugate TacticalThe 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 BarbellInstagram: @westsidebarbellofficialFacebook: @westsidebarbellofficialTwitter: @westsidebarbellPlease support this podcast by checking out our sponsors:
Studio Sponsor: Dollamur Sport SurfacesCLMSConjugate TacticalThe Conjugate Club -
Westside Recap: Inside ADCC 2024, Athlete Highlights, UFC PI Tour & MoreToday'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 BarbellInstagram: @westsidebarbellofficialFacebook: @westsidebarbellofficialTwitter: @westsidebarbellPlease support this podcast by checking out our sponsors:
Studio Sponsor: Dollamur Sport SurfacesCLMSConjugate TacticalThe 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: @DanteLeonTwitter: @DanteLeonFollow Westside Barbell:
Website: Westside BarbellInstagram: @westsidebarbellofficialFacebook: @westsidebarbellofficialTwitter: @westsidebarbellPlease support this podcast by checking out our sponsors:
Studio Sponsor: Dollamur Sport SurfacesCLMSConjugate TacticalThe 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 regimenTransitioning from fighting to focusing on business and familyThe importance of injury prevention and strength trainingReflections on his career and future goalsInsights into the unique culture at Westside BarbellFollow "The Immortal" Matt Brown:
Website: Immortal Martial Arts CenterInstagram: @IamTheImmortalTwitter: @IamTheImmortalFollow Westside Barbell:
Website: Westside BarbellInstagram: @westsidebarbellofficialFacebook: @westsidebarbellofficialTwitter: @westsidebarbellPlease support this podcast by checking out our sponsors:
Studio Sponsor: Dollamur Sport SurfacesCLMSConjugate TacticalThe 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 LacrosseThe development of Pro Lacrosse for WomenThe impact of training at WestsideFollow Ally:Instagram: @allykennedy30Follow Westside Barbell:Website: Westside BarbellInstagram: @westsidebarbellofficialFacebook: Westside BarbellTwitter: @westsidebarbellStudio Sponsor:Dollamur Sport Surfaces
Premium Sponsors:CLMS LandscapesConjugate TacticalThe 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 BarbellInsights into training for Professional MMAThe development of MMA training at Westside BarbellFollow Myles:Instagram: @myleskrobinsonFollow Westside Barbell:Website: Westside BarbellInstagram: @westsidebarbellofficialFacebook: Westside BarbellTwitter: @westsidebarbellStudio Sponsor:Dollamur Sport Surfaces
Premium Sponsors:CLMS LandscapesConjugate TacticalThe 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 expertiseInsights into athlete healthcare and performance strategiesThe collaboration between Westside Barbell and The ArmoryFollow Dr. Shawn & The Armory:The ArmoryInstagram: @we_are_the_armoryFacebook: The ArmoryTwitter: @wearethearmoryFollow Westside Barbell:Website: Westside BarbellInstagram: @westsidebarbellofficialFacebook: Westside BarbellTwitter: @westsidebarbellStudio Sponsor:Dollamur Sport Surfaces
Premium Sponsors:CLMS LandscapesConjugate TacticalThe Conjugate Club-
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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 SystemExercise selection and warm-up routinesTips for balancing and modifying the systemBeginner programs and advanced techniquesFollow Westside Barbell:Website: Westside BarbellInstagram: @westsidebarbellofficialFacebook: Westside BarbellTwitter: @westsidebarbellStudio Sponsor:Dollamur Sport Surfaces
Premium Sponsors:CLMS LandscapesConjugate TacticalThe Conjugate Club -
Join Tom Barry and Burley Hawk as they delve into the versatility of the Conjugate System, exploring how it can be tailored to different sports, including golf. They discuss PGA-level golfers' unique challenges and the importance of specific training methods to enhance performance and coordination. This episode provides valuable insights into adapting the Conjugate System for various athletic needs, highlighting practical applications and real-world examples.
Key Highlights:Application of the Conjugate System in golf and other sportsInsights into the physical demands of PGA-level golfersImportance of hand-eye coordination and specific training techniquesEngaging with the community through forums for deeper discussionsFollow Westside Barbell:Website: Westside BarbellInstagram: @westsidebarbellofficialFacebook: Westside BarbellTwitter: @westsidebarbellStudio Sponsor:Dollamur Sport Surfaces
Premium Sponsors:CLMS LandscapesConjugate TacticalThe Conjugate Club -
In this episode, Tom Barry interviews professional MMA fighter Lance Palmer about the importance of balancing conditioning and strength training, especially for athletes preparing for competition.
They delve into how training adaptations evolve with age and the significant impact on joints and overall strength. The conversation highlights the philosophy of completing hard work before training camps to focus on specific fight preparation. Additionally, they explore how skill and strength play pivotal roles in athletic performance.
Key Highlights:Balancing conditioning with strength trainingTraining adaptations and their impact on joints and strengthPhilosophy and structure of training campsThe interplay between skill and strength in athletic performancePlease support this podcast by checking out our sponsors:
-Studio Sponsor: CLMS - https://clmslandscapes.com/
- The Butcher & Grocer: https://thebutcherandgrocer.com/- Conjugate Tactical: https://conjugatetactical.com/- The Conjugate Club: https://www.conjugateclub.com/
Lance Palmer is an accomplished American professional mixed martial artist and former collegiate wrestler. He is a four-time NCAA Division 1 All-American and was a dominant force in high school wrestling, securing four OHSAA state championships. Further cementing his legacy in the world of mixed martial arts, Palmer has twice claimed the title of PFL (Professional Fighters League) world champion.
00:00 Intro00:20 Beginning Wrestling05:50 Getting in St. Edwards High School22:23 Introduction to Strength Training32:22 What sets St. Edwards apart40:07 Success at St. Edwards49:07 Pinned51:14 Wrestling Bears1:03:50 Ohio State1:08:28 Going From Highschool to College1:27:28 Training what works for you1:29:50 Combat Sports1:39:58 Recruitment1:47:02 Training Partners1:50:10 Training at Westside2:01:53 Outro
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In this episode, Tom Barry interviews professional skateboarder and fitness coach Neen Williams. They discuss how Neen balances his passion for skateboarding with the work it entails, sharing insights on setting and achieving new personal records (PRs) in training. Neen emphasizes the importance of continuous learning and staying motivated personally and professionally. Engage with Neen as he shares his journey of helping others and the value of community engagement.
Key Highlights:Balancing passion and workAchieving new personal records (PRs) in trainingContinuous learning and its importanceStaying motivated in personal and professional lifeCommunity engagement and helping others-Studio Sponsor: CLMS - https://clmslandscapes.com/
- The Butcher & Grocer: https://thebutcherandgrocer.com/
- Conjugate Tactical: https://conjugatetactical.com/
- The Conjugate Club: https://www.conjugateclub.com/
Neen Williams is a Professional skateboarder, athlete, coach, business owner, and restaurateur.
Follow Neen here:
Socials:
@neenwilliams Accross all platforms
Neen's Spice Rubs:
https://neenwilliamsco.com/
@nadcofficial
Check out Neen's Restaurants:
@nadcburger
00:00 Intro
00:27 Strength Training & Skateboarding
06:38 Creating A Hierarchy of Training
07:57 Dialing Your Life Into Being A Pro Athlete
15:41 Street Skateboarding
22:54 Preparing for a shoot
24:43 Neens 5 Tips For Strength Training
26:14 Moving to A 3 Day Model
28:12 Giving Back
31:54 Day In A Life Of A Pro Skater
36:42 Sponsor In Skateboarding
39:08 Neen's Spices & Restaurants
45:44 The Never-ending Work Day
46:50 Parting Thoughts/Outro
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Please support this podcast by checking out our sponsors:
-Studio Sponsor: CLMS - https://clmslandscapes.com/
- The Butcher & Grocer: https://thebutcherandgrocer.com/
- Conjugate Tactical: https://conjugatetactical.com/
- The Conjugate Club: https://www.conjugateclub.com/
Craig Bongelli is a former professional strongman and is a highly experienced strength coach who has worked with athletes in multiple disciplines. Currently coaching @Onnitofficial in Austin, Craig is a valued member of Westside Alumni
Follow Craig Here:
https://www.instagram.com/theconjugatecowboy/
https://www.craigbongelli.com/
If you wish to support the podcast directly, here is the donation link:
https://donate.stripe.com/8wMcOz8yg7Ml4pO4gg
00:00 Start
00:04 Craig's Start at Westside
13:33 Learning at Westside
20:41 Craig's journey after Westside
26:57 Misunderstandings of the Westside System
34:59 3 tips to implement conjugate
38:28 transitioning from athlete to coach
40:53 Learning from outside the Westside System
48:19 Working with athletes
58:35 Taking Athlete's losses personally
1:08:07 Craig's time at Jackson-Wink MMA
1:19:45 Professional MMA Training
1:23:41 Understanding Westside History
1:29:58 What is Onnit Gym?
1:31:54 Westside Memories
1:35:23 Parting Thoughts/Outro
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Please support this podcast by checking out our sponsors:
-Studio Sponsor: CLMS - https://clmslandscapes.com/
- The Butcher & Grocer: https://thebutcherandgrocer.com/
- Conjugate Tactical: https://conjugatetactical.com/
- The Conjugate Club: https://www.conjugateclub.com/
Dorian Price is is a highly accomplished Muay Thai fighter and Coach. He fought in the legendary Lumpinee Arena, is a UFC Veteran and was a contestant on season 6 of the Ultimate Fighter. He played an integral role in the development of the MMA program here at Westside Barbell
Follow Dorian here:
https://www.instagram.com/coachdorianprice/
Linktree: https://linktr.ee/WestsideBarbell
If you wish to support the podcast directly, here is the donation link:
https://donate.stripe.com/8wMcOz8yg7Ml4pO4gg
00:00 Intro
00:44 How did Dorian end up in Muay Thai?
05:13 THe 4 Horsemen of American Muay Thai
10:04 Dorian's "little stint" in MMA
18:30 Dorian's Style of Muay Thai
25:02 Meeting Matt Brown
27:46 FIghting and Living in Thailand
44:09 Dorian's Clinch and Elbow Game
53:06 Training Matt Brown
54:51 Fighting in Lumpinee
01:16:13 Big Boss
01:18:35 The Hello Kitty Scooter
01:33:49 THe Double Knockout
01:44:46 Developing the Westside MMA program
02:09:42 Outro
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