Unpacking the Conjugate Method A Q&A with Tom Barry and Burley Hawk

from Westside Barbell · host Westside Barbell

In today’s episode of the podcast, Tom and Burley answer your questions on various aspects of strength training. Topics discussed include dynamic effort training, max effort training frequency, the importance of strength in grappling, and the common misconceptions surrounding the conjugate method. 00:00 Intro 00:29 Dynamic Effort For Raw Lifters 02:04 What Does A Training Week Look Like 03:04 Posture & Plyo Day 04:42 Do You Need To Max Out Every Week 06:38 Strength's Role In Grappling 09:32 Conjugate Is Outdated? 14:33 Exercise Rotation 19:04 Conjugate For Beginners? 23:46 Do You Need To PR? 27:58 Exercise Variation 32:35 Combined Dynamic Effort Day 37:28 Accessory Work 39:29 Rest Periods 43:39 Box Squats & Speed Pulls 44:54 How to Choose Exercises 50:10 Critisms Of Westside 55:32 How To Start Conjugate 57:50 Injury Rate Connect with Westside Barbell: Website: westside-barbell.com Instagram: @WestsideBarbellOfficial Studio Sponsor: Dollamur Sport Surfaces

What this episode covers

In today’s episode of the podcast, Tom and Burley answer your questions on various aspects of strength training. Topics discussed include dynamic effort training, max effort training frequency, the importance of strength in grappling, and the common misconceptions surrounding the conjugate method. 00:00 Intro00:29 Dynamic Effort For Raw Lifters02:04 What Does A Training Week Look Like03:04 Posture & Plyo Day04:42 Do You Need To Max Out Every Week06:38 Strength's Role In Grappling09:32 Conjugate Is Outdated?14:33 Exercise Rotation19:04 Conjugate For Beginners?23:46 Do You Need To PR?27:58 Exercise Variation32:35 Combined Dynamic Effort Day37:28 Accessory Work39:29 Rest Periods43:39 Box Squats & Speed Pulls44:54 How to Choose Exercises50:10 Critisms Of Westside55:32 How To Start Conjugate57:50 Injury Rate Connect with Westside Barbell:Website: westside-barbell.comInstagram: @WestsideBarbellOfficial Studio Sponsor: Dollamur Sport Surfaces

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Unpacking the Conjugate Method A Q&A with Tom Barry and Burley Hawk

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This episode was published on January 16, 2026.

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