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http://library.crossfit.com/free/pdf/CFJ_Simmons_Conjugate.pdf#:~:text=Westside%20uses%20two%20max-effort%20days%20a%20week%2C%20one,this%20max-effort%20system%20for%20the%20last%2026%20years.
https://www.westside-barbell.com/blogs/the-blog/deadlift-training/
Most of the research on the 72-hour recovery time was done on track and field athletes and weight lifters. Max effort day normally consists of a maximal effort on a special squat or a deadlift for a max single on that day. Reps of 2’s and 3’s will build endurance with a heavy weight. Think about it.
https://revolutionaryprogramdesign.com/westside/
The Westside Barbell training program uses a 3-week wave for the dynamic effort bench press workouts. For example you could use 60% of your 1-rep max for the first workout, 65% of your 1-rep max for the second workout and 70% of your 1-rep max for the third workout. Here are some sample 3-week waves that you could use:
https://www.westside-barbell.com/
Westside Barbell is more than a geographical location. It’s more than a logo. It’s more than a t-shirt. Westside Barbell is a state of mind. For 30+ years Westside Barbell has been the leading innovator in human performance, strength and powerlifting techniques and methodology. Westside Barbell is more than a geographical location.
https://www.syattfitness.com/westside-barbell/building-the-bench-press-westside-barbell-style/
After using this method, wait 72 hours before training the same major muscle groups again. Lesson: Work up to a 1-3RM in a variation of the bench press every single week. 2) Incorporate The Dynamic Effort Method ... It’s no coincidence that Westside Barbell is home to the strongest men and women in the world.
http://library.crossfit.com/free/pdf/CFJ_Simmons_Conjugate.pdf
of preparedness. A severe workout can be done every 72 hours, and the second day is devoted to the development of special strengths. It could be explosive strength, commonly known as the dynamic method. The Westside conjugate system is the best of two advanced training systems: the Soviet system, where several special
https://www.yelp.com/biz/westside-barbell-columbus
Specialties: Westside Barbell is a private "Invitation Only" elite training facility in Columbus, Ohio that was created by world-renowned power lifter Louie Simmons. We manufacture premium strength and conditioning equipment, accessories and clothing. Established in 1987. Westside Barbell Club was founded in 1972 and its company began in 1987.
https://www.t-nation.com/training/westside-wisdom/
Louie Simmons' gym, Westside Barbell in Columbus, Ohio, is regarded as the most hardcore gym on Earth. It's a place where you must give 100 percent every day or risk the wrath of Simmons, a man who, at 65, still hits 10 workouts a week using poundages that would terrify the typical gym guy. Louie's list of World Record holders is staggering.
https://revolutionaryprogramdesign.com/matt-wenning-training-program/
The max effort method, dynamic effort method and repetition effort method represent the foundation of the conjugate periodization model. Now let’s move on to a discussion of “the law of 72 hours” and Matt Wenning’s favourite training split.. Don’t worry, we’ll take a closer look at the max effort, dynamic effort, and repetition effort methods later in this article.
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