CrossFit Specialty Course: Conjugate Methods

This course is for the athlete and trainer interested in learning the methods used by Louie Simmons of Westside Barbell and incorporating them into training. Participants learn about the Conjugate System: how to vary exercises, volume and loading to develop top-end strength. Emphasis is placed on the three major lifts: back squat, deadlift and bench press, although instruction is applicable to all strength training. The course also includes information on numerous assistance exercises and accommodating resistance (box squats, bands for lifts, sleds, ropes, etc.). All methods can be used with CrossFit to help increase one’s overall fitness.

Learning objectives

The Conjugate Methods Course teaches participants to:

  1. Understand how to develop special strength from explosive strength, speed strength and strength speed, as well as to understand the velocities at which they are trained.
  2. Use the power lifts with proper technique and select the correct special exercises to enhance the CrossFit athlete.
  3. Increase loads on the Olympic lifts by special means and accommodating resistance.
  4. Apply the concepts of the Conjugate System by revolving large and small exercises, as well as to understand proper loading of volume and how to change intensity zones.
  5. Know how to apply a circa-max wave and use the delayed-transformation phase leading into competition.
  6. Properly incorporate plyometric training into CrossFit training.

Prerequisites

None

Certificates

Sent electronically 1-2 weeks after course completion to the email address used for registration.

Language

The default language for this course is English. Any course with a translator is specified in the "Language" section from the event registration link.

Continuing Education Units (CEUs)

Upon successful completion of this course, a Certified CrossFit Trainer may claim 12 CEUs towards their continuing education.

Price

US $595

CrossFit does not accommodate refunds or transfers.

Email sme@crossfit.com for discounts for active duty or retired military personnel and first responders.

Support

sme@crossfit.com

Reading Materials

Links to the Seminar Guide provided in confirmation emails upon course registration.

What to Bring

  • Printed version of the registration receipt
  • Government-issued photo ID
  • Seminar Guide (sent with course confirmation emails).
  • Notebook with pen/pencil.
  • Suitable clothes for working out.
  • Snacks, fluids and a lunch – as there may not be time to go off site.

CONTACT

doris.simmons@westside-barbell.com

westside-barbell.com

Twitter: @westsidebarbell

Requirements

To receive a Conjugate Methods Trainer Certificate, one must:

  • Hold a valid and current CrossFit Level 1 Trainer Certificate (or higher); and
  • Attend and participate in all parts of the Conjugate Methods Specialty Course.

If you do not meet these requirements, you are issued a Certificate of Attendance.

Check back soon for course offerings.

Schedule

Please arrive at 9:30 a.m. on Day 1 to check in.

    (10a.m. - 5p.m.)

    10:00
    Introductions and Westside Barbell history
    10:30
    Lecture – dynamic-effort lower-body methodology and programming
    11:15
    Practical: box squat and accommodating resistance
    12:15
    Lecture – Conjugate system for max-effort method and programming
    1:00
    Lunch
    2:00
    Practical: deadlift
    3:00
    Practical: lower-body assistance movements
    4:00
    Practical: sled dragging and work on general physical preparedness

    (10a.m. - 5p.m.)

    10:00
    Q&A from Day 1
    10:30
    Lecture – dynamic effort and max-effort method for upper body
    11:30
    Practical: dynamic-effort bench press with accommodating resistance
    12:30
    Practical: max-effort bench-press variations, class participation
    1:00
    Lunch
    2:00
    Practical: upper-body assistance movements, class participation
    3:00
    Practical: jumping and box-jump variations, class participation
    4:00
    Lecture – programming and combining with CrossFit

Check back soon for course offerings.