Listen to the podcast for a deep dive into how to use Westside Barbells Conjugate method into Hyrox
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The Westside Barbell system, founded by Louie Simmons, is built around the following key concepts:
The Conjugate Method: This is a cornerstone of the Westside system. Instead of focusing on one main lift for an extended time, the conjugate method involves rotating exercises each week, especially on max effort days, to prevent the body from adapting and to continually challenge the central nervous system. This rotation applies to core lifts like squats, deadlifts, and bench presses, as well as accessory exercises.
Max Effort (ME) Days: These days are focused on lifting the heaviest weight possible in a given exercise. The goal is to achieve a new personal record each week using a different variation of the main lift.
Dynamic Effort (DE) Days: These days involve lifting submaximal weights with maximal speed. This approach develops the rate of force production, essential for explosive movements.
Special Exercises: The Westside system emphasizes the use of special exercises to target specific weaknesses and improve overall strength and power. These exercises mimic the main lifts and target similar muscle groups.
Emphasis on Speed-Strength: The system prioritises not just strength but the ability to apply force quickly. This is trained using dynamic effort work, accommodating resistance with bands and chains and ballistic training.
Importance of GPP: General Physical Preparedness (GPP) is another important factor. Exercises that increase work capacity are crucial. GPP can be improved through sled work, carries, and other exercises.
Hyrox is a demanding competition that requires both strength and endurance, combining functional fitness elements with running. Applying Westside Barbell’s principles for Hyrox training would mean focusing on:
Strength Development for Hyrox Stations:
Conjugate Method: Instead of focusing solely on standard squats, deadlifts, and bench presses, a Hyrox athlete should incorporate variations such as box squats, cambered bar good mornings, and floor presses. This variety prevents overuse injuries and ensures well-rounded strength development. Specific exercises can target movements used in Hyrox, such as wall balls, sled pushes/pulls and farmers carries.
Max Effort Days: Dedicate a day to test maximum strength on variations of Hyrox-specific movements. For example, a max effort day could consist of a heavy sled push, sandbag carry, or wall ball shot.. The goal is to continually push strength limits.
Dynamic Effort Days: Use dynamic effort to improve explosive power needed for quick transitions between exercises. This might include lighter weight sled pushes for speed, or jump squats with light weight. This can help to create force quickly.
Special Exercises: Address specific weaknesses by including exercises that mimic the Hyrox stations. This might involve loaded carries of different types, or specific loaded carries like the farmers carry or lunges or overhead squats. Exercises such as JM presses and triceps extensions can improve upper body strength for exercises such as burpees or lunges with weight. The sources also suggest exercises to target the upper back and lats, which are very useful for sled pulls and carries..
Running and Conditioning:
GPP Work: Sled work is described in the sources as an effective method to improve conditioning, lower back strength, and overall physical preparedness which is crucial for endurance. Sled work can include forward and backward dragging, as well as pushing. This mimics some of the loading requirements of Hyrox.
High Work Capacity: Implement methods to increase work capacity. Include shorter rest periods and higher volume exercises to ensure sufficient cardio conditioning alongside the strength requirements of Hyrox. Westside recommends short rest periods of 30-90 seconds for dynamic effort work to increase lactic acid accumulation and growth hormone production.
Plyometrics: Plyometrics are useful for developing explosive leg strength and can be used to improve running efficiency. Box jumps and other plyometric exercises can be included.
Periodization for Hyrox:
Conjugated Periodization: Westside Barbell promotes a system that combines several methods simultaneously, rather than separating them into different training phases. This is ideal for Hyrox, where strength, speed, and endurance must be developed concurrently.
Mini-Cycles: Use 3–4 week mini-cycles to rotate exercises to prevent adaptation and maximise training benefits. As suggested in the sources, this can include adjusting the reactive method for dynamic effort work every three weeks.
Deloading: Include deloading periods one to two weeks before the competition by reducing the total volume and intensity of training. This allows for delayed transformation where the body can fully recover for the competition.
Technique and Form:
Proper Form: Focus on technique for all lifts to improve efficiency and prevent injury. The book emphasizes correct lifting technique.
Full Range of Motion: Emphasise full range of motion during the exercises.
Mobility: Prioritise mobility and flexibility to improve movement quality. This can be achieved through stretching and mobility work as detailed in the books recommended by Louie Simmons.
Additional Considerations:
Individual Needs: The Westside system is not a one-size-fits-all approach, it’s important to adjust the program based on individual needs.
Training Frequency: The Westside system uses a 7-day micro-cycle with two days each for squat, deadlift, and bench press. Hyrox athletes may need to adjust this based on their training demands. It is recommended that workouts be separated by 72 hours to allow for recovery.
Importance of a Coach or Training Partner: Having coaches and training partners to help with form and programming is crucial. Westside's approach to training requires teamwork to help analyse technique and provide feedback.
To apply the Westside Barbell conjugate training methods to Hyrox, athletes should focus on developing specific strength, power, and conditioning while also considering the unique demands of the competition. Here’s a detailed breakdown with examples and specific exercises:
1. Strength Development for Hyrox Stations
Conjugate Method:
Instead of sticking to standard barbell movements, Hyrox athletes should rotate through variations of exercises on a weekly or bi-weekly basis. For example, a squat workout might change every two weeks.
Week 1: Box Squats with a safety squat bar.
Week 2: Front Squats.
Week 3: Cambered Bar Good Mornings.
Week 4: Rack Pulls.
This rotation ensures continuous progress and addresses different muscle groups and movement patterns, preventing accommodation and staleness. Special exercises should be chosen to address specific weaknesses.
Max Effort (ME) Days:
One day a week should be dedicated to max effort work, focusing on lifting the heaviest weight possible in a variation of a key movement. This is not always a traditional lift.
For example, on a max effort day, a Hyrox athlete could perform:
A 1-3 rep max on a heavy sled pull.
A 1-3 rep max on a sandbag carry, focusing on distance and load.
A 1 rep max on a challenging exercise like the Manta Ray squat.
The key is to try and set a new personal record each week, but on a different variation of the exercise. This approach helps build absolute strength, which is important in all strength gains.
Dynamic Effort (DE) Days:
Another training day should focus on dynamic effort, using submaximal weights with maximal speed. This develops speed-strength.
Examples for Hyrox include:
Speed Sled Pushes: Using 50-60% of your max sled push weight for multiple sets of short, explosive pushes. For example, if your max sled push is 152 kg (men) or 102 kg (women), you would use 76-91kg (men) or 51-61 kg (women) for dynamic days.
Jump Squats with light weight: Using 40-60% of your 1 rep max for sets of 2, with short rest periods.
Light Kettlebell Swings: Focus on speed and explosiveness, using 50–60% of your contest max.
The goal is to move the weight as quickly as possible. The dynamic method is designed to develop a fast rate of force in a minimal time.
Special Exercises:
Choose exercises that mimic the movements and muscle engagement seen in Hyrox stations.
Sled Pulls and Pushes: Focus on variations with different hand positions and body angles to build overall pulling and pushing strength. Sled work in general raises GPP.
Walk forward with the strap attached to your power belt,
Walk backward with the strap attached to your power belt,
Walk forward with the strap held in your hands at knee level or lower,
Walk forward with the strap held in the hands doing pressing motions, curling, pec work, or static holds in all positions.
Loaded Carries:
Farmers Carries are useful and can be trained by carrying kettlebells at your sides, ensuring the arms are extended.
Sandbag Lunges: Ensure that the trailing knee touches the ground, and that you start with the sandbag on both shoulders from behind the start line.
Overhead Carries with a sandbag, dumbbell, or plate. These can be done for time or distance, ensuring proper posture and core engagement.
Wall Balls: Practice with varying weights and heights.
Ensure a full squat and explosive throw to improve power and conditioning.
Kettlebell exercises: Swings, cleans, and snatches can all improve power, explosiveness, and grip strength for Hyrox.
Incorporate exercises to strengthen the posterior chain: glute-ham raises, reverse hypers, and pull-throughs, all of which can improve deadlifts and squats.
Include exercises for the upper body, such as JM Presses and tricep extensions, that will help with burpees, wall balls and other pressing movements.
2. Running and Conditioning for Hyrox
GPP Work:
Sled work is essential for improving conditioning and overall physical preparedness.
Include variations like forward drags, backward drags, and pushes.
Increase the duration of sled work to improve conditioning. Start with five minutes and work up to 20-30 minutes.
Sled work can build upper body size if you breathe while holding statically for extended periods.
Other GPP work includes extra workouts focused on agility, flexibility and dexterity.
High Work Capacity:
Incorporate shorter rest periods into your workouts to mimic the demands of the Hyrox race.
Perform high-volume sets with lower rest periods to simulate race conditions. The dynamic method uses short rest periods of 30–90 seconds.
Do extra workouts to build GPP with non-stop activity for 30 minutes.
Plyometrics:
Plyometrics can improve leg power and running efficiency. Box jumps, depth jumps, and bounding drills are useful additions.
Use a variety of box heights, and jump on hard and soft surfaces. Be sure to research plyometrics before using them in training.
Use Prilepin's table to regulate the number of jumps based on intensity. For example, if your best box jump is 40 inches, a 75% jump would be 30 inches, and 80% would be 32 inches. In the 80% range do 15 jumps per workout.
3. Periodization for Hyrox
Conjugated Periodization:
Use the conjugate system where multiple methods are combined and rotated, rather than separating them into phases.
This method is ideal for Hyrox as it requires multiple qualities to be developed at the same time: strength, speed, and endurance.
Mini-Cycles:
Use 2–3-week mini-cycles to change exercises and training stimuli to prevent adaptation.
For example, on dynamic effort day, rotate the squat variation every three weeks, while also rotating the special exercises used.
Deloading:
Include a deload week or two before the Hyrox event by reducing volume and intensity. This can allow delayed transformation where you can see the benefits of the training.
It’s important not to drop assistance work as this is what builds strength and it’s effectiveness is lost in two weeks.
4. Technique and Form for Hyrox
Proper Form:
Always prioritise proper technique and form to avoid injury and ensure all muscles are working correctly.
Use a coach or training partners to monitor and correct your technique.
Full Range of Motion:
Perform exercises through a full range of motion.
When performing lunges, ensure that the trailing knee touches the ground.
When doing box squats, be sure to break parallel.
Mobility:
Include regular stretching and mobility work to improve movement quality and reduce injury risk.
Follow the advice of recommended authors, such as Pavel Tsatsouline for stretching and ab work.
5. Specific Examples of Hyrox Training Using Westside Principles
Sample Weekly Plan:
Monday: Max Effort Lower Body
Cambered bar good mornings 1-3RM.
Special exercises such as glute ham raises, pull throughs and reverse hypers.
Sled pull or push for time or distance.
Tuesday: Dynamic Effort Upper Body
Speed bench press using 60% of your max with bands 8-10 sets of 3.
JM press, tricep extensions, dumbbell rows, face pulls.
Light sled work for upper body, focusing on pulling and pressing for time.
Wednesday: Active Recovery/GPP
Mobility work.
Sled work.
Light carries such as farmers carry, sandbag lunges and overhead carries.
Thursday: Max Effort Upper Body
Floor press 1-3 RM.
Special exercises such as tricep extensions, rows and face pulls.
Friday: Dynamic Effort Lower Body
Box squats with 50-60% 10-12 sets of 2.
Box jumps and plyometrics, following Prilepin's table.
Light weight lunges and carries.
Saturday: Long Conditioning
Longer duration sled work, incorporating different styles of pulling and pushing.
Wall ball shots with varying weight and heights, focusing on speed and power.
Distance running with varied paces.
Sunday: Rest
Sample Max Effort Exercise Rotation (Lower Body):
Week 1: Box Squat (1-3RM)
Week 2: Front Squat (1-3RM)
Week 3: Cambered Bar Good Morning (3RM)
Week 4: Rack Pull (1RM)
Sample Dynamic Effort Exercise Rotation (Lower Body):
Week 1: Box Squat with bands (50-60%)
Week 2: Jump Squats (40-60%)
Week 3: Light Kettlebell Swings
Additional Considerations:
Individualisation: Adjust the program based on your specific needs and weaknesses.
Training Volume and Intensity: Closely monitor your training volume and intensity. Prilepin’s table suggests the optimal number of reps for different intensities. The volume at a particular intensity range should be closely adhered to.
Tendo Unit: If available, use a Tendo unit to measure the velocity of your lifts, which can help you ensure you are producing maximum speed during dynamic effort work.
Extra Workouts: Use extra workouts to build muscle, improve lagging muscle groups and to improve mobility and agility.
By applying these detailed methods and examples from Westside Barbell, Hyrox athletes can develop a well-rounded program that targets all the key areas needed for success in the competition. It is important to consistently track progress and adjust your training based on individual results.