Westside Barbell Meets Olympic Weightlifting: The Genius & Insanity of Louie Simmons' Approach
Introduction: An Unlikely Pairing
Westside Barbell and Olympic weightlifting are two worlds that shouldn’t mix—at least according to conventional thinking. But Louie Simmons never cared much for conventional thinking. His Olympic Weightlifting Strength Manual is a testament to that—equal parts genius and insanity, a book that rips apart modern weightlifting dogma while offering a brutal, effective, and unorthodox system for building monstrous strength.
Most modern Olympic weightlifting programs follow rigid periodisation, high-frequency specificity, and an obsession with technique over raw power. Simmons, on the other hand, throws out the rulebook, bringing the Conjugate Method, accommodating resistance (bands and chains), maximal effort training, and specialty bars into the mix. More akin to traditional Soviet style programming with a modern twist. Westside Barbell Meets Olympic Weightlifting.
Louie Simmons is best known for revolutionising powerlifting with the Conjugate Method and his work at Westside Barbell, but what many don’t realise is that his journey actually began in Olympic weightlifting. In the early days of his training, Simmons was heavily influenced by Soviet and Eastern Bloc weightlifting methodologies, developing a deep appreciation for the explosive strength and technical precision required in the sport. However, after breaking his back twice, he shifted his focus to powerlifting, where he would later implement many of the same principles he admired in weightlifting—particularly dynamic effort training, accommodating resistance, and constant variation. His early exposure to weightlifting shaped his understanding of force production, bar velocity, and technical refinement, all of which played a role in the Westside system’s unique approach to strength development.
And as someone WSBB Rule of Three Certified, I’ve spent years dissecting how these principles apply beyond powerlifting—into strongman, general strength training, and even Olympic weightlifting itself.
So, what can strongman competitors and strength athletes really learn from Louie’s book? And why does this wild mix of Westside and Olympic weightlifting work so damn well despite being so different from traditional methodologies?
The USSR Olympic weightlifting system was highly structured in its periodisation, but it was not rigid in the way many people assume. The Soviet system was built on principles of long-term athletic development, meaning it incorporated planned variation, adaptive programming, and individualisation far more than Western models of the time.
How Soviet Periodisation Worked
The Soviet approach to Olympic weightlifting was based on the research of Verkhoshansky, Medvedev, and Matveyev, who developed block periodisation—a progressive, multi-phase training structure that evolved over time.
Macrocycles (Years of Development): Training was planned across multiple years, with athletes going through phases of general preparation, specific preparation, pre-competition, and competition.
Mesocycles (Monthly Blocks): Each training phase had distinct goals, such as strength development, speed-strength, or peaking for competition.
Microcycles (Weekly Adjustments): Weekly programs varied in intensity and volume, ensuring constant adaptation while avoiding stagnation.
Why It Wasn't Rigid
Unlike the linear periodisation model (which gradually increases intensity while reducing volume in a predictable fashion), the Soviet system used wave-loading, undulating progressions, and variation in exercise selection to prevent adaptation and keep lifters progressing year-round. This contrasts sharply with Bulgarian weightlifting, which was far more extreme and rigid in its focus on daily maxing and minimal variation.
How It Differs from Western Models
More Variation – Instead of repeating the same movements endlessly, Soviet weightlifters incorporated snatch and clean variations, pulls, presses, and strength work to build a complete athletic foundation.
Fatigue Management – Workload was carefully monitored and adjusted, reducing injury risks and overtraining.
Individualisation – Coaches adapted the program based on the lifter's progress and weaknesses, rather than using a one-size-fits-all template.
The Soviet periodisation model was structured but flexible, planned but adaptive. It ensured continuous improvement over years, rather than forcing lifters through fixed, repetitive cycles. This is one of the biggest influences on modern strength training methodologies—including Westside Barbell's Conjugate Method, which took Soviet programming ideas and applied them to powerlifting.
Key Takeaways from the Olympic Weightlifting Strength Manual
Louie Simmons was highly critical of modern weightlifters, particularly in the United States, believing that their training methods were fundamentally flawed. He argued that too many weightlifters focused excessively on technique while neglecting absolute strength, leaving them unable to express their skill under heavy loads. In his view, the obsession with specificity—performing the competition lifts over and over without building a base of strength—was a critical mistake. Unlike the old Soviet system, which developed athletes through variations, strength cycles, and general physical preparedness (GPP), modern lifters often avoided max effort training, heavy squats, and posterior chain development, leading to stagnation and a lack of overall power. Simmons also criticised the absence of accommodating resistance (bands and chains), which he believed could dramatically improve force production, speed, and rate of acceleration in Olympic lifts. He saw the lack of box squats, specialty bars, and targeted weak-point training as major limitations in weightlifting programming, arguing that if these methods were incorporated, weightlifters would produce more power, move heavier weights, and have longer, injury-free careers.
Simmons’ book is less about refining technique and more about addressing the biggest issue in modern weightlifting: strength. He argues that American weightlifters are stuck in a cycle of weak programming, leading to stagnation and underperformance.
🔥 Key Themes and Takeaways:
1️⃣ Absolute Strength is the Missing Link
Simmons argues that Olympic lifters fail internationally because they’re weak.
Weight classes exist for a reason—bigger lifters lift more. Therefore, strength dictates performance.
His system builds raw strength through max effort work, specialty squats, and heavy pulling variations.
2️⃣ Box Squats, Specialty Bars, and Accommodating Resistance Matter
He recommends box squats (low and high), safety squat bar work, and cambered bars to build the posterior chain without excessive spinal fatigue.
Banded and chain-loaded lifts improve rate of force development, essential for explosive power in Olympic lifting.
3️⃣ Conjugate Training for Weightlifting
Unlike linear periodisation, where intensity and volume change gradually, Simmons applies the Conjugate Method, rotating max effort lifts weekly.
Weightlifters rarely test true maxes outside of competition, but Simmons argues they should—constantly rotating variations of snatches, cleans, and squats to avoid stagnation.
4️⃣ Speed Work for Bar Velocity
Simmons integrates Dynamic Effort (DE) Method, training Olympic lifts at 75-85% of max using three-week waves.
This ensures lifters build explosive strength, reinforcing power output while refining technical execution.
5️⃣ Max Effort (ME) Work for Strength Gains
Olympic weightlifters often avoid heavy max singles in squats and pulls, believing it affects technique. Simmons argues that’s exactly why they’re weak.
Weekly ME sessions using high variations of pulls and squats build limit strength, which translates to bigger lifts.
6️⃣ Small Special Exercises Make or Break Athletes
While weightlifters focus on classic lifts, Simmons emphasizes 80% of training should be small special exercises for the posterior chain, grip, core, and structural balance.
Reverse Hypers, sled drags, GHRs, and belt squats keep lifters healthy and resilient.
7️⃣ Incorporation of Banded Cleans
One of the more unconventional elements in Simmons' methodology is the use of banded cleans. By attaching resistance bands to the barbell, the lifter encounters increasing resistance throughout the movement's ascent. This technique compels the athlete to exert maximal force during the entire lift, thereby enhancing explosive power and reinforcing proper mechanics. The added resistance demands a more aggressive pull and a quicker drop under the bar, refining both strength and technique.For a visual demonstration of this method, consider the following video:
8️⃣ Challenging Conventional Periodisation
Simmons critiques traditional periodisation models for their rigidity and potential to induce plateaus. He advocates for a more fluid approach, where training variables are adjusted based on the athlete's readiness and performance. This dynamic system aims to foster continual adaptation and progress, reducing the risk of stagnation.
Why This Approach is So Radical (But Works)
Olympic weightlifting has long been tied to Soviet and Bulgarian methods—ultra-high frequency, high specificity, and borderline insane volume loads. While this has produced legendary lifters, it’s also led to short careers and massive dropout rates.
Simmons’ method, while extreme, provides a sustainable strength-first approach that strongman athletes and weightlifters alike can benefit from.
Here’s how it differs from traditional programming:
Traditional Weightlifting | Westside-Inspired Weightlifting |
Rigid linear periodisation | Weekly rotating max effort lifts |
High-frequency classical lifts | 80% special exercises |
Minimal heavy singles in training | Frequent max effort lifts |
Limited posterior chain work | Constant hamstring, glute, and back focus |
No accommodating resistance | Bands, chains, specialty bars |
This anti-fragile system ensures continuous progression, injury resilience, and adaptability—making it a perfect fit for strongman training.
Example Programming from the Manual
Simmons doesn’t offer cookie-cutter programming, but we can extract principles and create practical applications.
🔥 Three-Week Conjugate Wave for Olympic Weightlifting
This template applies Simmons’ Conjugate Method for weightlifting, integrating Max Effort, Dynamic Effort, and Small Special Exercises.
Day 1 – Max Effort Lower (Squat & Pull)
Max Effort Variation (Rotate Weekly)
Week 1: Box Squat (Low) – Work up to a 1RM
Week 2: Snatch Grip Deadlift – Work up to a 1RM
Week 3: Safety Bar Squat – Work up to a 1RM
Supplementary Strength Work:
Reverse Hypers – 3x15
Belt Squat March – 3x20
Hamstring Curls – 3x12
Day 2 – Dynamic Effort Olympic Lifting
Snatch (75% x 6x2)
Clean & Jerk (80% x 6x2)
Speed Pulls with Bands (70% x 5x3)
Sled Drags – 3x30m
Hanging Leg Raises – 3x15
Day 3 – Max Effort Upper (Jerk & Pressing Strength)
Max Effort Variation (Rotate Weekly)
Week 1: Push Press + Jerk – Work up to 1RM
Week 2: Jerk from Blocks – Work up to 1RM
Week 3: Close-Grip Bench Press – Work up to 1RM
Supplementary Strength Work:
Triceps Dips – 3x12
Face Pulls – 3x20
Sandbag Carries – 3x30m
Day 4 – Repetition & Recovery Work
Sled Drags – 10x30m
Reverse Hypers – 4x15
Hanging Leg Raises – 3x20
Soft Tissue Work & Mobility
This bridges the gap between Olympic lifting and strongman, reinforcing power, structural integrity, and injury prevention while building raw strength and speed.
Louie Simmons' Olympic Weightlifting Strength Manual is a bold and unconventional take on weightlifting training, but it has received its share of criticism from the broader Olympic weightlifting community. The most common critiques revolve around its lack of technical focus, its emphasis on powerlifting-style strength development, and its departure from the traditional principles of weightlifting periodisation.
One of the main criticisms is that Simmons underestimates the technical demands of the Olympic lifts. While absolute strength is undeniably crucial, weightlifting is as much about precision, timing, and efficiency as it is about raw power. Many critics argue that his heavy reliance on max effort work, box squats, and specialty bars doesn't directly translate to improved snatch and clean & jerk technique. The sport requires fluid, well-coordinated movement patterns, and Simmons' approach—borrowed largely from powerlifting—can be seen as overly force-dominant at the expense of skill refinement.
Another major critique is his rejection of traditional weightlifting periodisation models in favour of the Conjugate Method, which rotates max effort lifts weekly. While this system has been incredibly effective for powerlifters, some argue that Olympic lifters require more structured, long-term progressions that prioritise technical consistency rather than frequent exercise variation. Constantly rotating squat and pull variations—a staple of Conjugate programming—may make it harder for lifters to develop the high level of specificity required in competition.
Additionally, some weightlifting coaches take issue with Simmons’ emphasis on accommodating resistance (bands and chains), arguing that while these methods are beneficial for developing acceleration and rate of force development, they alter bar path mechanics in ways that may not directly carry over to the snatch and clean & jerk. The concern is that lifters might develop strength at lockout positions that don't align with the technical demands of Olympic lifts.
Finally, the book has been criticised for a lack of practical implementation details. Unlike Soviet-era weightlifting manuals that provide detailed programming and athlete development models, Simmons' manual is more of a philosophical critique than a structured guide, leaving many coaches wondering exactly how to apply his principles in a way that aligns with Olympic weightlifting’s unique demands.
Despite these criticisms, the book remains a fascinating, unorthodox take on weightlifting training, and for strongman athletes or hybrid strength athletes, many of its principles—especially regarding posterior chain development, box squats, and maximal strength training—may be highly valuable.
What Strongman Athletes Can Take from This
While this book is written for weightlifters, the principles directly apply to strongman. If you're competing in log press, axle cleans, or heavy overhead medleys, you need:
✅ Explosive strength (Dynamic Effort work)
✅ Maximal force production (Max Effort training)
✅ Resilient joints and connective tissues (Small Special Exercises)
✅ Strength in all positions (Box squats, pin squats, Zerchers, and more)
If you want to train like a strongman and Olympic lifter combined, Simmons’ book is a goldmine.
Want to Take It Further?
📢 Check out the Conjugate Strongman EBook for a structured approach!
📢 Need coaching? Let’s build you into a monster.
DM me or check the links in my bio. Train smart, train strong, and stay unbreakable. 🔥
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