Westside Barbell Speed & Strength Development

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-Studio Sponsor: CLMS - https://clmslandscapes.com/
- The Butcher & Grocer: https://thebutcherandgrocer.com/- Conjugate Tactical: https://conjugatetactical.com/- The Conjugate Club: https://www.conjugateclub.com/
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.
If you wish to support the podcast directly, here is the donation link:
https://checkout.stripe.com/c/pay/cs_live_a1BtRqBXnvp1g3r6bf3kG29pQhjWzec1n8oOJcG8YdPFKmwhYarWJ0DVTf %2FR2djNURuXUlpTG1WS0RDQ1xSfGBTcHEwSGRgYFdKMFxWMTZGc0RJNX1iXUJKSTJzPGJjMmxLSzVdU0ljY2lIcXdgNTVvV25BSlJqSScpJ3VpbGtuQH11anZgYUxhJz8nPXJIZkp%2FPXxiMkhpMXVKMWJiJ3gl
Check Out Our Links:
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

Bobby Kaleal is an award-winning performance coach, entrepreneur, inventor, and keynote speaker who specializes in extracting greatness out of individuals, teams, and organizations.
Drawing from his philosophy of Recognition, Educating, and Consistency (REC), Bobby helps individuals and companies reach their peak potential regardless of the situation. He has presented to hundreds of small and large firms as well as top management teams on various topics, including resilience, how to stay motivated, and how to create performance metrics and goals. He also owns 11 approved patents, including a sustainable, and scalable APP that uses AI and real-time biometrics to personalize exercise and therapy protocols. In 2011, his company, Health 360, was voted one of COSE’s Ten Under 10 Award Winners, an honor recognizing the top 10 companies with 10 or fewer employees for their best practices in innovation, growth/success, value to the community and the environment, diversity promotion, and customer service excellence.
In addition to being a serial entrepreneur, Bobby is well-known for his role as the performance coach for two-time UFC Heavyweight Champion, Stipe Miocic. Miocic is widely regarded by critics, media, and commentators as the greatest UFC heavyweight fighter of all time. Bobby is credited for contributing to much of Miocic’s success and has been featured in Men’s Health and ESPN The Magazine as well as countless other top publications. In addition to coaching professional athletes, Bobby served as the performance coach for the Mentor Ohio Police, and currently coaching the SPAN (Suburban Police Anti-Crime Network) SWAT Team, the Cleveland Ohio FBI, and the elite FBI Hostage Rescue Team in Quantico, Virginia.
Bobby received a bachelor’s degree in Athletic Training and Fitness Management from Baldwin Wallace University, and two master’s degrees in Exercise Science, and Sports Management and Administration from Cleveland State University. He is a CSCS and RSCC with the National Strength and Conditioning Association, Titleist Performance Specialist (Level II), and certified coach by USA Boxing (Level II).
https://www.spireacademy.com/
00:00 intro00:21 start00:36 Being the director of performance at Spire06:36 Bobby Kaleal's career journey21:02 Cancer Patient Research29:59 What is like working with MMA Athletes38:14 biggest changes in the industry44:26 the importance of Mentors45:41 Bobby's approach to working with Athletes, Working with Stipe51:12 The Importance Of Being Open And Without Ego58:12 working with an Athlete to benefit the Athlete1:02:01 KNowing your value as a coach/how to charge in the private sector1:07:12 developing your staff1:09:42 exercises vs assessing weakness and finding the correct tool1:13:51 handling athlete's losses1:17:11 where Tom and Bobby see technology and the industry will go in the future1:38:28 You want to create Assets/training kids1:35:45 Bobby's question for his dream interview / 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

The concept of Conjugate Tactical predates our official launch in 2018 back nearly 10 years. Serving in a number of roles at Westside Barbell for nearly a decade, Conjugate Tactical’s founder “Gus” began to apply his knowledge of and application of the Westside Methods to address the increasing demands of the military personnel and first responders relying on the proven Westside Barbell Methods after being brought on board the headquarters' team full time.
After many years of training and coaching on behalf of Westside Barbell, in a variety of roles including being a member of the official seminar staff, this application of the methods was given the official title of Conjugate Tactical with the launch of The Conjugate Club 2018. Westside’s official online educational resource.
Conjugate Tactical has since transitioned from what it once was to what it now is; The official extension of Westside Barbell for the tactical user. Our mission is to provide “A Way” to any and all that seek our service. With over 100 strength coaches having completed our annual course, Conjugate Tactical is beginning to take shape in a number of wildly successful applications nationwide (as well as in Canada.) We will forever be rooted in tradition, including our signature crossed hatchets, and gratitude to Westside Barbell and the men and women that paved the way before us so that we can pass it on to the next generation.
00:00 Intro00:50 Gus & Westside08:25 Doing Seminars, tactical training, proving the systems17:44 Training different demographics27:41 Biggest takeaways From Louie32:42 Training tips, educating different demographics42:49 Recapping Gus's history at Westside, leading up to Conjugate Tactical47:12 Gus's Proudest memories at Westside, parting thoughts
Follow Conjugate Tactical and Gus Here:
https://www.instagram.com/conjugate.tactical/
https://www.instagram.com/j.p.gus/
https://conjugatetactical.com/
https://linktr.ee/WestsideBarbell

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

Gary Benford is world record holding powerlifter and loyal member of the Westside Barbell Alumni. He starting training with Louie back in 590 Larcomb in the Late 70's and still competes to this day. Since the age of 50, Benford has broken 27 world records in the bench press, competing in five different powerlifting federations, in the age categories of 50-54. 55-59 and 60-64 in the 198-pound bodyweight class. Aside from being known as an elite level powerlifter, Gary has been an effective and efficient meet director and published author.
00:00 Intro00:34 First Time Hearing About Westside05:43 Role Models08:20 Garage Days13:12 Meeting Louie/Role in Gym23:08 Lessons Learned From Running Meets28:30 Gerry & Powerlifting/The Importance of the Crew37:37 Louie The Problem Solver/Louie The Lifter44:26 What Made It So Special?55:33 Favourite Louie Stories1:04:25 Growing Older And Still Training1:07:40 Garry's Proudest Moment/Outro

Dustin is the Owner/Special Strengths Coach of Advantedge Sports Marquette, MI. Dustin is well experienced and highly qualified coach, most notably completing a B.S. in Physical Education & Coaching from Northern Michigan University and the Westside Barbell Special Strengths Coach Certificate. Dustin has a diverse range of experience training athletes from multiple sports and levels within those sports. From combat athletes like Mikaela Mayer to pro NFL players, as well collegiate and youth athletes, we are delighted to have him on and discuss his experiences as a coach and the importance of being adaptable.
Follow Dustin:
https://www.instagram.com/coachbrancheau
Check Out Advantedge Sport:
https://www.advantedgesports.com/
https://www.instagram.com/advantedge906
Check Us Out:
https://linktr.ee/WestsideBarbell
00:00 Intro00:21 Start00:40 What Dustin is up to?01:55 Transitioning athletes from multiple sports03:20 Training Mikaela Mayer07:53 How did Dustin become a strength coach?19:06 The importance of Cleans21:08 Hoe has the industry changed over time?25:07 Working in the collegiate sector/using the conjugate method35:39 Training different demographics43:08 The modern strength coach46:24 Hockey50:28 Credentials/Education54:47 Parting Thoughts/Outro

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
https://linktr.ee/WestsideBarbell

On today's podcast we have George Halbert and Tony Ramos.
George Halbert is the most decorated bencher in Westside History, breaking 11 All-Time World records over 3 weight classes during his tenure at the gym. Known for his innovative training style and constant pursuit more effective training, his work with Louie hugely contributed to the development of the Westside Method.
Tony Ramos is a professional powerlifter and loyal member of Westside Barbell. He has earned the nickname "The Ninja" because of how he disappears and reappears all the time. Outside of the gym, Tony owns and operates multiple successful businesses, of which his leading company TFR construction, continues to grow and lead the way in concrete installation.
00:00 INTRO00:40 START00:56 GEORGE'S START IN POWERLIFTING06:08 THE ATMOSPHERE AT WESTSIDE, MEETING LOUIE10:25 WHEN GEORGE MET TONY, THE TRAINING CREW12:50 GEORGE'S FIRST WORLD RECORD, WORLD RECORD TRAINING21:26 BIGGEST CHALLENGES TO OVERCOME28:44 TRAINING PARTNERS33:02 LOUIE'S WISDOM43:18 TONY & THE KETTLEBELLS50:02 NICK WINTERS & MIKE WOLFE56:40 "PHYSICS"1:02:28 THE CULTURE CREATES CONSISTENCY1:06:21 ANALYZING RIVALS & ADVICE1:11:59 THE TRUE SECRET IS HARD WORK1:17:16 HOW HAS WESTSIDE IMPACTED YOUR LIFE1:20:26 3 THINGS FOR BEGINNERS1:23:44 OUTRO
https://linktr.ee/WestsideBarbell

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
https://linktr.ee/WestsideBarbell

Dr. Andreo A.Spina holds a Bachelor of Kinesiology degree from McMaster University. He later graduated with summa cm laude and clinic honors from the Canadian Memorial Chiropractic College as a Doctor of Chiropractic. He then completed a two-year post-graduate fellowship in Sports Sciences. He is the creator of the Functional Range Release (FR)® soft tissue management system, the Functional Range Conditioning (FRC)® mobility development system, and the Kinstretch™ method of movement stretching that are currently used by practitioners world wide as well as a number of professional sports organizations, athletes, and performers. He is a published author, and international speaker on the topics of joint health, movement and mobility development, sports performance, and injury management.
John Quint holds a Bachelors of Health and Promotion Fitness with a minor in Coaching from Otterbein University. He graduated from the American Institution of Alternative Medicine in Neuromuscular Therapy. He is a Functional Range Systems Instructor and travels throughout the world teaching and lecturing. In addition to maintaining a private practice located in Columbus, Ohio, he co-owns/maintains a virtual internal strength training platform: Gain ACCES, and activity programs the training process of physical capacity for skill acquisition for multiple professional and amateur athletes. He also has an extensive competitive career in bodybuilding and has worked for and trained at The Westside Barbell Club since 2011.
Dr. Andreo A. Spina links:
Isocials:
Website: https://functionalanatomyseminars.com/
Podcast: Control Yourself with Dr Andreo Spinahttps://functionalanatomyseminars.com/podcast
John Quint Links:
socials:
Website: www.johnquintnmt.com
Gain ACCES (virtual joint specific training) : www.gainacces.com
Substack: Absolute: The Art and Science of Human Performance : https://drmichaelchivers.substack.com
Functional Anatomy Seminars: https://functionalanatomyseminars.com/seminars/find-a-seminar/
Time Stamps
00:00 START00:12 WE'RE IN00:31 THE START OF FRC05:12 BRINGING FRC TO THE MAINSTREAM06:46 MISCONCEPTIONS WITH FRC11:09 HOW ANDREO AND JOHN MET16:24 THE IMPORTANCE OF INTERNAL TRAINING AND COMMUNICATION24:12 CORRECTING COMMON ISSUES/EDUCATION49:19 EVOLUTION OF SCIENCE AND THE INTERNAL STRENGTH MODEL59:24 WORKING WITH A PRO ATHLETE1:04:16 INTRODUCING INJURY PREVENTION EARLIER1:15:58 CONTROL YOURSELF AND THE FUTURE OF FRC1:52:55 OUTRO
https://linktr.ee/WestsideBarbell