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Probably one of the best S&C coaches in US. Would love for you guys to get Jerry Schmidt (who is currently at Oklahoma).

What a great talk. While this is designed for athletes we need to change the way amateurs like me think about working out. We should be training like athletes perhaps with not the same amount of intensity as it would lead to functionality. Unfortunately, there's not enough resources available unless you're paying for trainers (not your avg planet fitness trainer) so that's likely going to cost an arm and a leg.

Chris and I use to train together, helped me win The Mr. Maine, Maine Muscle Classic. Believed in me when no one did.

Author Jones once said that the negative portion of the movement is the most important part and that is why I like to take 4 seconds to lower the weight. Doran Yates also did it this way 2-2-4. Other things you can do is do not lockout on each rep but stop short of full extension and do not lower the weight all the way to the bottom and stopping. You want to keep the stress on the muscle during all the reps. Do not use momentum to help move the weight. When ever you inject an outside force you are robbing the muscle of possible gains by helping to move the weight. You want to make the set as intense as possible but also as safe as possible.

You can add even more intensity to each set by slowing the tempo down to a 2-2-4 or a 3-2-3 or even a 5-5. I like the first which is 2-2-4 ( two seconds on the positive, two seconds for a static hold and 4 seconds on the negative. You can't use very much weight but with this method but you will really see a big improvement if you give yourself enough rest. I only do workouts like this once every 7 to10 days but I am 66 years old and I don't have the recovery like I used to. You have to experiment and keep records of your workouts to see what works.

MIke Mentzer had David Paul do both of these exercises in a super set fashion. I am not sure if he use this particular machine or not but he had him do both of these exercises one after the other. The results were amazing even though he was probably on steroids at the time. If you do both of these like in this video I can guarantee you squat will increase. David Paul increased his squat by 186 pounds. Not bad for not doing any squats for a month!

Im a CANE for life! Im feeling really good about this year! We have had problems with the conditing for a long time and now it feels different and better.

If you were to implement this into an affiliate model program, how would you do it? We’re talking gen pop. 1 max effort 1 dynamic effort a week?

Lateral sled pulls for concentric groin development?

Yes

Curious, what are the dimensions of this piece? Looks roughly 10’L 2’W and 7’H?

Epic ‘stache!! I had never heard of this guy.

Jones would've approved and THAT is saying a helluva lot.

You don't row a canoe, you paddle a canoe with a paddle, not an oar. An oar is fixed to the boat. A paddle is just free in your hands. FYI. But great information. Thanks.

Hi Joe, first thank you for sharing your knowledge. How many weeks do we keep this routine for?

What does Ryan Davis's shirt on Rogue fitness stand for? The logo says 1 percent.

I'm baffled that this channel isn't bigger than it is. Great video, I'm very thankful. I hope your work reaches more people!

Yea aceto doesn’t use lot of diuretic he’s smart

Aceto is the man

I wonder if she was pregnant at the games this year?… great interview, she is an amazing athlete..

Can you guys get Chuck Losey on an episode?

Can you guys get the man the myth the legend CHUCK LOSEY on this?

Great vid - thanks bro! I am looking at the Fettle Fitness Pullover. I know it won't be as good as the Nautilus Gen 1, but just trying to get an approximation. What is the distance between the elbow pads on this Nautilus Gen 1? Want to make sure I do not go with a pullover that is too wide.

Gold. Thank you for this, pages of notes. Excited to apply to myself & athletes

where would you fit the traditional crossfit wods into this? I'm currently programmed on a westside conjugate and crossfit model and ever since going onto it I have lost strength, fitness and got slightly fatter plus feeling totally fried out most of the time from it, so I believe it is over programmed and overtrained so I'm losing faith in the methodology but i'm unsure its implemented correctly

I would pay money for this to be re recorded without the echoey gym. Might be worth getting a lapel bluetooth microphone to improve the quality. Amazing content just hard to hear.

These are fantastic! Thanks for sharing. Now I'm going to eat some pringles! 🤣

This is a good channel. Subscribed. Really enjoying the content. 🔥

Really excellent your discussion

Think you could do a video talking about conjugate for Olympic lifters? I’m currently trying to figure out how to master the conjugate method to improve my lifts. Current set up: Monday Max Effort Lower: Snatch variation w/ a squat or pull variation. Wednesday Max Effort Upper: Clean variation w/ press or jerk variation. Friday Dynamic Effort Lower: Squat and Snatch (both with 25% band tension) Sunday Dynamic Effort Upper: Clean and Jerk (both with 25% band tension) With that set up. Do you think I could get away with just doing a typical westside set up? Ie For max Effort days only doing a squat/pull Monday, the a press variation on Wednesday. Then only doing the the snatch and clean and jerk on dynamic days? (If that makes sense) Basically raise absolute strength on the squat, deadlift & presses and just rely on dynamic days to improve snatch a clean and jerk. Thanks 😊

Fantastic information

“Strength is king”. Great quote!

More people need fuckin to listen to this.

Very informative. Looking forward to more.

Dude is great! Please keep these coming. In regards to the fast lifters v. strong lifters, is there a sure way to find out which one you are? I'm sure we all have a combination of both but I think its a topic that deserves more attention.

Another awesome video! You do a great job of explaining the westside/conjugate method for training outside of powerlifting. What are your thoughts on upper body conditioning using the sled, like high rep extensions, rear delt flys, etc? Also, you talked about seeing a chiropractor for hip/glute issue. I have a herniated disk L5-S1, any suggestions on how to find a good chiro? As always thanks for the great info!

Great video! So much good info!

What sort of training volumes are you seeing outside of the special strengths work? Like how many hours a week could be used optimally to train the sporting movements for CrossFit?

Big fan of your ROS podcasts. Just now getting around to watching this but super excited for this series. Keep up the great work!

Top quality video!

Joe, would love to see you give a video tour of your gym 🏆🏆🔥🔥

Thank you so much for this.. I've been testing certain things out when it comes to accessories and you just made the breakdown a lot simpler.

Could we see one for combat athletes also?

Whhats meaning build 1x6-10 DB bench ? Work up to a rm set of 6-10 reps (whichever rep you chose)

Do you apply this to tactical athletes as well?

Does this basically work as an elbow wall slide exercise for thoracic extension etc? Probably. For that I think is why this particular machine feels ages different than all the rest, because the elbows aren’t leaning sideways but straight out, if u get what I mean. I mean, if this machine is done properly as wall slides are supposed to be done, it must be a hell of a difficult one. Because you’re basically pushing the chest out, neck back, waist tucked and stable/braced, and it’s like you slide elbows to an imaginary wall. Brilliant machine.

Awesome video! Nothing beats learning more perspectives on conjugate training from someone who trained at Westside.

Jo, you are an absolute legend for doing this. Can’t wait for the next one.

So are we not going to talk about that EPIC mustache ...just awesome.

Brother, if you want people to watch your videos and for you channel to grow, you need to get a mic. The audio is ass, just constructive criticism