ATHLETIC STRENGTH · THE WESTSIDE METHOD
Real athletic strength, built on the Westside conjugate method: a synthesis of Soviet, American and Bulgarian systems for power, jumping and speed. In person in Tenerife or online, with honest expectations and a real method behind every session.
The method
The Westside conjugate method is not one trick. It is an intelligent synthesis of decades of strength research: Soviet work from Verkhoshansky, Prilepin and Bondarchuk for speed and exercise selection, the near maximal practice of the Bulgarian system, classic periodisation, and constant weak point work. Each piece targets a different, well documented adaptation.
Here is the honest part most coaches skip: no single program is magic. Pooled research finds linear, undulating and conjugate style training all work well when applied with effort and consistency. The edge is not a secret method, it is intelligent organisation and real coaching.
The engines
Heavy, low rep work that builds top end strength and the force you can ultimately produce.
Fast, explosive work that sharpens how quickly you switch force on, the first split second that makes you feel quick.
Higher rep work that builds muscle and work capacity, the engine under everything else.
We hunt the link that holds you back and train it on purpose. That is the heart of the conjugate idea.
What it transfers to
Getting stronger and more explosive carries over to the qualities most sports need. In a pooled analysis, lower body strength gains transferred to about a 3% average improvement in sprint times, with a very strong link between squat strength gains and sprint gains (Seitz et al., 2014). Weightlifting and plyometric training reliably improve jumping and rate of force development (Morris et al., 2022).
It transfers to planned change of direction, the ability to cut and move on a known pattern. On its own it does not train reactive agility, the split second reading of an unpredictable situation. That needs its own practice, and we are clear about the line. These are averages from studies, not promises, and people respond differently.
Strength training is also one of the best supported ways to make a body more durable. A large review of controlled trials found it meaningfully reduced sports injuries, with more consistent training giving more protection (Lauersen et al., 2018). We treat that as training and wellness, not medical treatment.
The long game
As people age, the ability to produce force fast fades before raw strength does. Training power directly helps you keep it. We frame this as wellness, not medicine.
Strength work builds and protects the muscle and capacity you draw on for decades of moving well and feeling capable.
Lifting builds the physical raw materials, and the confidence, that underpin a capable, robust life.
Straight talk
Serious strength and conditioning build real physical preparedness: power, work tolerance, confidence and resilience. That is worth a lot.
Strength is not a substitute for actual self defense or martial arts practice, and no program guarantees how a real situation unfolds. We build a more capable human first, then train the skill separately if you want it.
How we build it
We test where you are and find the weak links.
General strength and capacity first. Specific power is earned, not rushed.
Explosive and jump work, progressed carefully, because done too fast it carries real risk.
Rotate the stress so you keep getting stronger long after the easy gains are gone.
Qualities we build
Tell me your sport, your goal, or just that you want to be powerful.