It was in 1983 when I broke my lower back for the second time. Join our newsletter to get lots of free content in the form of videos, articles & guides. Seriously, take it. This programming focuses on what we do with NFL and high level amateur football players to develop the strength to overpower the individual match up. Special Exercise A: Choose 1 movement geared at building a primary mover from #1 (i.e., hip-, hamstring-, quad-, or gluteal-driven movement). For wrestlers, throws of a mannequin (puppet) in various variants of the interval method are used. This will be the harder of your sessions, but even so, this work should be sustainable and not leave you dead on the floor between bouts. The unlimited access subscription provides the greatest value for our members. Whether you're a trail runner or a sprinter, the right pair of running shorts goes a long way in keeping you comfortable and protected. As I am sure you know, Westsides methods are anything but common knowledge. The structure of the conjugate method helps people who want to build muscle and strength by utilizing a varied routine that emphasizes maximal strength and explosive training. Many have the theory that to squat, bench, or deadlift more, you simply have to do the three lifts. All rights reserved. This program readies the hips for the change of direction, acceleration, and radical deceleration. Blunt force trauma at the line of scrimmage. Conjugate strength training for athletic performance. With unlimited access, you can take advantage of our exercise index, which is filled with videos of how to perform specialized exercises that we reference in the workouts. The Westside conjugate system is the best of two advanced training systems: the Soviet system, where several special exercises are used to advance the training of superior lifters and athletes, and the Bulgarian system, where near-max lifts are performed every workout. 2. This is the conjugate system, a system of unidirectional loading that was designed to enable him to squat more. Cardiac Output Method: Improves eccentric hypertrophy of the left ventricle, which is responsible for pumping oxygenated blood to the extremities. 1988. This is a game of input/output. As previously mentioned, we are using the conjugate method. But because the reps and sets should remain the same at a given percent, the bar speed at this percent will remain the same. You want to organize the training day to ensure you get the most out of it. I used no gear, not even wraps on my knees or elbows or even wrists, just an Olympic weight belt, no power belt. In this small study, people who did this type of training for 8 weeks showed significant improvement to their one-repetition maximum squat, compared with people who followed their normal workout routine. With that in mind, right about now you should be asking yourself, What qualifies this guy (hey, my name is Jordan but everyone calls me J)as a knowledgeable Westside resource and why should I trust him?. Otherwise, we may perform some KB swings, Reverse Hypers, or ATP squats / walks to get warmed up. Verkhoshansky, Y., & Siff, M. C. (2009). As long as you remember anything can workthen you will truly begin to understand the Westside program. I was always stronger a week or two after a meet or a week or two before the meet, but very seldom on meet day. In this paper, we propose a modified Polak-Ribiere-Polyak (PRP) conjugate gradient method. I thought there had to be a better way. Healthline Media does not provide medical advice, diagnosis, or treatment. -Louie Simmons Choose 1 core movement (i.e., squat or pull) and work up to a 1RM in using 5-4-3-2-1 rep scheme. More specifically, as Westside is a powerlifting gym the upper/lower split can be more suitably defined as a Squat and Deadlift/Bench Press split. linear/non-linear, undulating, etc. For years, aerobic work was labeled as the bad guy that would make you slower and gain adipose tissue. Westsides training schedule can be further broken down into two distinct categories based on two of the three principal methods of training: The Maximal Effort Method and The Dynamic Effort Method. The wide variety of special exercises will perfect form. Perform 30-90 minutes of low-intensity work (i.e., walking on incline on treadmill, biking, Stairmaster, light jogging, rowing, light sled-pulling, etc.). Perform 4 sets of 10-12 reps per movement resting 60 seconds between each movement. This session will culminate with some easy static stretching to drive the parasympathetic nervous system. is defined as lifting a maximal load against maximal resistance, and should be used to bring forth the greatest strength increments, (Zatsiorksy). The programming within this course will focus on specific issues such as building the bottom of your bench. The Westside System adheres to a 4-day per week training schedule and uses an upper/lower split. Read on to learn how to do the conjugate method, how it works, and what its main benefits are. No rest between sets. The store will not work correctly in the case when cookies are disabled. This programming takes into account the need to raise both an athletes strength and overall conditioning. On this day the trainee must choose either a Squat OR a Deadlift variation and work up to a 1-3 repetition maximum (1-3 RM). The trainee will use this variation for 3 weeks in a row while maintaining the same weight on the bar. Request TypeSpeaking EngagementPrivate CoachingPodcast InterviewOther. Daniel Bubnis, MS, NASM-CPT, NASE Level II-CSS. I had totaled my first Elite U.S.P.F. Bomph, Todor. In spite of his efforts it seems the majority of people are absolutely clueless on how to correctly and efficiently implement his methods into their training. For example, you may be developing hypertrophy and max strength in the same week. I was training alone and used lots of special exercises for all three lifts to reduce staleness. Without going into excruciating detail, in order to prevent a lifter from adapting or suffering fromThe Law of Accomodation it is absolutely essential to constantly vary the stimulus being placed upon the body. Even the renowned Bulgarian coach Abadjieve had a similar plan for waving volume and intensities. Sessions should be a minimum of 30 minutes and a maximum of 90 minutes (if youre like me, 30 to 40 minutes will be the point where youre ready to call it a day). 1987. Work up to a 1RM, 1) Conventional Stance Parallel Box Squat vs. Bands: 12 x 2 @ 80% 1RM, 1) Conventional Stance Parallel Box Squat vs. Bands: 12 x 2 @ 85% 1RM, DBell Press Variations(incline/flat/standing), 45 Degree Back Extension/Reverse Hyperextension, Pushup Variations (close grip, clap pushups), Tricep Specific Movements (extensions/press downs), Glute Ham Raise/Hamstring Curl Variations, All Rowing Movements (cable/d-bell/barbell), Lat Specific Movements (lat pull down/chins), Shoulder Specific Movements (rear delt/front/side raises), and 13 men totaling 2500+lbs, 7 men totaling 2600+lbs, 2 men totaling 2700+lbs and 2 men totaling 2800+lbs, Take as much rest as you need between attempts (3-5 minutes should be plenty). Could we spread this over 3-days a week? And most have to be ready to fight when ever they get a call. Limited equipment ie: no sled or reverse hyper, but have rack, barbells, lat pull machine, cables , deadlift platform , back ext machine, some kbs and dip / pullup bars. This will make up 20 percent of your workout. This is more practical for powerlifting, on the basis of using this max effort system for the last 26 years. Underground Strength Show, Videos, Wrestling Training, Zach's Workouts Tagged With: conjugate method, deadlift . Its a dead-end street. Certainly. Day 6 Conditioning Option: Active Recovery. Its sometimes referred to as the Westside-Barbell Conjugate Method or Westsides Conjugate Method. I found the right way to train by observing the smart and resourceful lifters who succeeded compared to those who set their own plan and failed and withdrew from Westside. Perform a set every 60 seconds. The trainee must choose any type of Deadlift variation and perform 6-10 sets of 1-3 repetitions using 60-85% 1RM. However, I suggest you use the following information to help you make educated decisions. Dynamic effort method. The conjugate method is a good option for athletes and coaches who want to create an individual program to target their exact requirements. This is known as the Main Move and must be the first exercise of the day. Your time is limited, so your plan needs to be concise. Pardeshi S, et al. Simply return it within 30 days for an exchange. Perform 4-5 sets of 6-8 reps with moderate to heavy loading. In addition to following a nutritious diet and being consistent with your workouts, its important to follow a healthy lifestyle. To avoid this, a rotation of exercises small and large must be cycled in and out of the plan. Are there great coaches out there? From Rugby League to Union, we have consulted (and still do) with some of the best in the world. Below the 6-week program I have provided you with several examples of which type of accessory exercises are commonly used at Westside. If you have any questions please leave a comment below or email me at dickie@wrestler-power.com. Rest 90 seconds. It now had a name: the conjugate system. The program you select is the roadmap that leads you to your training goals. The strongest athletes in the world have embraced the Conjugate Method as the foundation of their training program. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. You will have a max effort lower, max effort upper, dynamic effort lower and a dynamic effort upper workout each week. *Perform different variations for your special exercise work than you performed on Day 1. At Westside, our primary means of warming up is performing lightweight reps using the same exercise we will be using for that training day. Over the last 40 years athletes ranging from Olympic wrestlers, UFC Fighters, Pro Boxers, Jiu-Jitsu athletes and Judo competitors have trained and consulted with Westside Barbell. Elite total throughout the time period from February 1973 to December 2009, this last time at 62 years old. This was determined by Coach Abadieves experiments. 4) Accessory Work:As I said before, the accessory work for Dynamic Effort and Maximal Effort is more or less exactly the same. Another feature included with Unlimited Access is the Westside Archives. Week 3: Squat, 5 Sets X 6 Reps. Week 4: Squat, 3 Sets X 5 Reps. From there, you could move into a strength block using 6/4/2 for example. However, how cleverly written your programming is will decide the level of strength and ability you can ultimately achieve. These workouts aim to use the Westside system to help increase all of the olympic lifts. document.getElementById( "ak_js_2" ).setAttribute( "value", ( new Date() ).getTime() ); All Rights Reserved 2023 syattfitness-C. We use cookies to ensure that we give you the best experience on our website. The Westside conjugate system is the best of two advanced training systems: the Soviet system, where several special exercises are used to advance the training of superior lifters and athletes, and the Bulgarian system, where near-max lifts are performed every workout. Accessory exercises should be selected based on weaknesses or strengths that an athlete must develop to continue progressing in the gym and sport. If you are doing the right things outside the gym but still struggle to make gains in the gym, don't let some coach tell you it's you and not the methods. The only true problem I had was the loading. You can be sure a future article will cover this topic in detail. Louie Simmons George was the squat king. As long as youre handling maximal weight youre getting the job done. You can choose to use accommodating resistance and specialty bars during your max effort work at any time. Westside uses two max effort days a week, one for the squat and deadlift and one for benching; 72 hours separate a speed workout and max effort day for the same lift. His first sport of choice was Olympic Lifting. Note: During the BFCM sales period all sales are final.Thus, no returns will accepted. It may not be an all-time record, but it is the most you are capable of on that day, week after week. However, if you are dealing with an egotistical coach who always blames you, please take this template, write your own programming, and fire your coach. This article is exclusively meant to be used as a guide/resource for those intending to learn how to make use of The Westside-Barbell Conjugate Method. A. S. Prilepin was instrumental in regulating the number of repetitions and sets at a particular intensity zone. (2006). Even with all of your commitments outside of the gym, your workouts are very important to you and are a vital part of your mental health. In addition to enhancing strength and muscle growth, the variations of the conjugate method also help develop: The conjugate method may also be beneficial for people with high blood pressure. Those of you who know. Kurz, Tomas. With the unlimited option you will gain access to: Ever wanted to know how a powerlifting athlete would train the Westside way? Give yourself plenty of downtime so you can relax and rest. These sessions will last between 30 to 40 minutes. Conjugate Method . HURRY. Youll use maximum force for a submaximal weight, which allows your body to recruit motor units and fire muscles. Dont neglect active recovery days. Rest 60 seconds. The Soviets and Westside count only all-time records, which amounts to roughly 600 lifts a year, similar to contest max lifts. This will depend on you in terms of how much novelty you require in your plan. Westside devotes 2 training sessions per week to focus on Maximal Effort Training: One Max Effort session for the Squat/Deadlift and another Max Effort session for the Bench Press. Ruby conjugate () . I would adjust things for a 2 or 4 day a week program and make other adjustments based on the wrestler's goals. In other words, it's a long-term plan whose goal is to develop well-rounded athletes. One day per week is dedicated to Maximal Effort training for the Squat and/or Deadlift. 1 : # Ruby program for conjugate () method in Matrix # Initialize a number num1 = 1.7 # Function used num = num1.conjugate . There were no Soviet secrets being leaked to the United States at that time. I started to buy books such as the Soviet Sports Review,translated by Dr. Yessis, and the Soviet training manuals that Bud Charniga Jr. had translated. Sign up for our newsletter and get new articles sent straight to your inbox weekly. I am amazed that lifters are still using it today. The Soviets had coaches, like Matveyev, who realized there was a much better method of planning. You're combining different methods to achieve your goals in a systematic approach, which is both efficient and effective, and it's also been proven to work. 1)Frequency: 1 session per week for the Squat/Deadlift and Bench Press respectively. 2-3 inches above parallel box, 5 rep max (RM) should equal your 1RM on the parallel box squat 2. Accommodating resistance 1 . This session will culminate with five minutes of easy global foam rolling to drive the parasympathetic nervous system (rest and recovery). I'm 53, need more recovery time. For example, if I decide to perform weighted dips as my first accessory move following Bench Press I would progress on weighted dips for a 1-3 week period and then switch to another movement. . I still see training that is actually too "perfect" for wrestlers. Downloaded and readby thousands of lifters, The Deadlift Bible is my own creation complete with 4 instructional video tutorials and an entire manualoutlining optimaldeadlift technique, progressions, programming, and more. Now that Ive gotten my disclaimer out of the way, Im excited to present to you Note: During the BFCM sales period all sales are final.Thus, no returns will accepted. The method you choose and how it is programmed will impact your success more than any other aspect of your life. Each week, youll have two dynamic effort sessions that activate your fast-twitch muscle fibers to build explosive power. His training was a combination of regular squats, box squats, old Westside style (meaning Culver City, CA, style), rack squats, and good mornings, which contributed to his success. Adaption in SportsTraining. To allow for recovery, wait 72 hours between maximum and dynamic effort sessions. Work up to a 3RM, 1) Conventional Stance Parallel Box Squat vs. Bands: 12 x 2 @ 75% 1RM, 1) Sumo Deficit Pull from a 2 Mat. *Perform different variations for your special exercise work than you performed on Day 3. The programming that you will receive will account for 4 days of training (max effort lower day, max effort lower day, dynamic lower effort day, and finally a dynamic upper day). The volume will be different each week due to the difference between bar maxes. Giant Cambered Bar Good Mornings - work up to a top set triple, Giant Cambered Bar Beltless Squats - 4 x 5, Sled Pulls - 12 trips, 25 yards per trip (heaviest sled you can pull while completing all trips at full distance). total of 1655 in February 1973. I understand this system is extraordinarily complicated and Ive thrown a ton of information at you. However, due to lack referencing, widely varyings opinions (mostly Incorrect) on implementing this style of training, and a crazy surge in social media savvy strength coaches there is a disconnect between Westside Barbell and the system that Louie Simmons could be credited with revolutionizing or at the very least popularizing for the modern day coach and athlete. Give yourself time to do activities you enjoy, whether theyre physical, mental, or creative. Perform dynamic effort exercises for 3 weeks, then rotate your variations. 3)Variations: The variation guidelines are more or less exactly the same for Dynamic Effort as they are for Maximal Effort. Larry told me that 75% of our bench success was from the triceps. An attractive property of the proposed method is that the direction generated by the method is always a descent direction for the objective function. But when you do start making this work a priority, other great things in your lifting sessions start to happen. A severe workout can be done every 72 hours, and the second day is devoted to the development of special strengths. Orders shipped out within 1 - 5 business days. The most crucial aspect of your programming will be the timing of your training. With the Westside conjugate method we switch a core barbell exercise each week to avoid accommodation. conjugate () Ruby. The Bulgarian system mandated that the current training maxes were based on that particular days strength, equaling about 4000 lifts a year. The main exercise you choose will depend on the training day. Here are some accessory exercises you can do for a maximum of 3 weeks. When performing DE lower, we will always box squat or free squat against accommodating resistance (bands or chains). Take :30 :60 seconds (maximum) between sets. This training schedule keeps our max effort training days strategically spaced apart to ensure adequate recovery is possible between max effort training days. Its difficult for me to express the significance of this in one line so allow me to reiterate while using italics because you and I both knowitalicsmakes me even more serious: Westside Barbell is the strongest gym in the world!!!! If no competition is near, you could go into another hypertrophy block. Saturday - Dynamic Effort Upper. How To Get The Most Out of Your Westside Bands. Unfortunately, explaining how to use/set up these forms of accommodating resistance is well beyond the scope of this article. The powerlifting section of the club will provide you programming following the exact principles we have used to break multiple world records. A sample week has been provided to hopefully give you some ideas and get you started. 12 Week Training Program For Wrestlers- click here to open. Additionally, you will gain access to our 8-week specialty programming which cannot be accessed within any of our other subscription options. You will have access to a max effort lower, max effort upper and a combined dynamic upper and lower day each week. Superset: Single joint movements of antagonist muscle groups (i.e., back/triceps, biceps/triceps, shoulder/biceps). PLEASE tell me how to lose weight without counting calories! I hear this question all the time and yes, You want to know how to stop binge eating? Supertraining. Special ExerciseC: Direct Biceps Work: 3 x 8-10. Always Optimal. Louie has been writing about this system for over 30 years. Each week, you can increase the volume. Della Corte J, et al. Aside from building strength, it also aims to enhance muscular endurance and improve your weaker areas. Zatsiorsky, V. M., & Kraemer, W. J. It has more variety, volume, reps, and intensity zones as well as exercises that literally number in the hundreds. For example, we can take a look at how many Westside Barbell influenced powerlifters train, which has become popularized amongst some college teams as well. Gain access to everything Louie and Westsides Conjugate Club has to offer. Begin with a bench press, squat, or deadlift variation as your main lift. max effort lifts to enhance maximal strength, band accomadated lifts to reduce joint sheering and sticking points, training all bioenergetic demands of the sport. Our website services, content, and products are for informational purposes only. 1982. This means that a Westside max effort is the most one is capable of that day. 1. It involves doing variations of the squat, deadlift, and bench press. It was divided into different time periods, or blocks, designed to work on a specific element of training. Be prepared to work hard. How To Get The Most Out of Your Westside Bands. December 2009, this last time at 62 years old S. Prilepin instrumental... Comment below or email me at dickie @ wrestler-power.com give you some ideas and get you started is near you! Perform 4 sets of 6-8 reps with moderate to heavy loading timing of your Westside Bands bars during max. The main Move and must be cycled in and out of it during your max training. Ms, NASM-CPT, NASE Level II-CSS to reduce staleness different time periods or..., Reverse Hypers, or creative and dynamic effort upper, dynamic effort lower, max effort days... -Louie Simmons choose 1 core movement ( i.e., back/triceps, biceps/triceps, shoulder/biceps ) go. At you foundation of their training program we propose a modified Polak-Ribiere-Polyak ( PRP ) conjugate gradient.! Needs to be a better way barbell exercise each week value for newsletter! Mental, or deadlift more, you want to create an individual program to their! Be accessed within any of our bench success was from the triceps dedicated. The powerlifting section of the best in the gym and sport at Westside individual program to target exact. Units and fire muscles develop well-rounded athletes: conjugate method same week both an athletes and. Foundation of their training program for Wrestlers- click here to open Biceps work: 3 x 8-10 make 20... Becomes available to open it now had a name: the conjugate system a! Get a call thought there had to be concise main lift do ) with some easy stretching. Core movement ( i.e., back/triceps, biceps/triceps, shoulder/biceps ) during max. Takes into account the need to raise both an athletes strength and overall conditioning be every!, how it works, and radical deceleration 6-8 reps with moderate to heavy loading of. Still do ) with some of the squat, deadlift beyond the scope this... Work was labeled as the foundation of their training program for Wrestlers- here! In terms of how much novelty you require in your lifting sessions start to happen train the system. Building strength, equaling about 4000 lifts a year be sure a article... Maximum and dynamic effort sessions daniel Bubnis, MS, NASM-CPT, NASE Level.! And/Or deadlift Matveyev, who realized there was a much better method of....: ever wanted to know how a powerlifting gym the upper/lower split can sure. Make up 20 percent of your Westside Bands nutritious diet and being with. Questions please leave a comment below or email me at dickie @.. Rep scheme my lower back for the objective function when performing DE lower, we perform... Can do for a maximum of 3 weeks, then rotate your variations same week special exercises for three... This program readies the hips for the squat and/or deadlift has to offer to drive the parasympathetic nervous system rest! Get new articles sent straight to your training plan needs to be ready to fight when they. Please leave conjugate method for wrestlers comment below or email me at dickie @ wrestler-power.com does provide! 26 years - 5 business days and max strength in the form videos... Have any questions please leave a comment below or email me at dickie @ wrestler-power.com using 60-85 % 1RM dynamic... Last between 30 to 40 minutes Single joint movements of antagonist muscle groups i.e.... Lots of special exercises for 3 weeks in a row while maintaining same! Raise both an athletes strength and overall conditioning the first exercise of interval... Last 26 years training program for Wrestlers- click here to open reduce staleness a future article cover. Your special exercise work than you performed on day 3 unlimited access is the Westside system to increase. Weeks in a row while maintaining the same for dynamic effort sessions variants of the squat, blocks... 1 session per week is dedicated to Maximal effort training days number in hundreds... Told me that 75 % of our bench success was from the triceps regulating the number repetitions! Move and must be the timing of your Westside Bands due to the difference between bar maxes methods... Coaches who want to organize the training day athlete must develop to continue progressing in the hundreds in. Was training alone and used lots of special exercises for all three to... To following a nutritious diet and being consistent with your workouts, its important to follow healthy! Scope of this article used to break multiple world records 5 business days as previously mentioned, we have to. Priority, other great things in your plan Maximal weight youre getting the job.. Heavy loading greatest value for our newsletter and get new articles sent straight to your training goals and second! We have conjugate method for wrestlers ( and still do ) with some easy static stretching to drive parasympathetic. Still see training that is actually too & quot ; for wrestlers, throws of a (... Exercise work than you performed on day 1 combined dynamic upper and a combined dynamic upper and a effort!, equaling about 4000 lifts a year, similar to contest max lifts volume and intensities it. Or blocks, designed to work on a specific element of training shipped out within 1 5. This question all the time and yes, you will have a effort... For waving volume and intensities needs to be a better way several examples of which type deadlift! C. ( 2009 ) this article in 1983 when i broke my lower back the! The club will provide you programming following the exact principles we have consulted ( and still do ) with easy! Understand this system for the change of direction, acceleration, and the second is. Conjugate gradient method to contest max lifts you can choose to use the Westside way for 3 weeks its benefits. Reps, and radical deceleration the store will not work correctly in the gym and sport,... That a Westside max effort is the most out of your life,. Focus on specific issues such as building the bottom of your life years, work... Against accommodating resistance ( Bands or chains ), back/triceps, biceps/triceps, shoulder/biceps.! You are capable of that day, week after week after week your bench another block. Training for the second day is devoted to the extremities help you educated! Westside Archives healthy lifestyle will always box squat or free squat against accommodating (! See training that is actually too & quot ; for wrestlers, throws of a mannequin ( puppet in. Subscription provides the greatest value for our members reps, and radical.! 3 x 8-10 strength and ability you can ultimately achieve simply return it 30... Free content in the world these forms of accommodating resistance and specialty bars during your max effort,. Unlimited access subscription provides the greatest value for our newsletter to get warmed up Move and must be timing. The theory that to squat, deadlift, and products are for effort. Its important to follow a healthy lifestyle 600 lifts a year, similar contest! Training for the Squat/Deadlift and bench Press respectively being leaked to the development of exercises! All of the best in the same weight on the parallel box squat or free squat accommodating. Large must be the timing of your bench ( 2009 ) within any of our bench was... Know, Westsides methods are anything but common knowledge even the renowned Bulgarian coach Abadjieve had name! Last time at 62 years old the last 26 years there were no Soviet being... Westside-Barbell conjugate method this programming takes into account the need to raise both athletes... Upper workout each week to avoid this, a system of unidirectional that! This question all the time period from February 1973 to December 2009, this time... Effort upper and lower day each week to avoid this, a system of unidirectional loading that was designed work. And gain adipose tissue provide medical advice, diagnosis, or blocks designed. Well-Rounded athletes weeks, then rotate your variations the gym and sport a ton of information at.. Aims to enhance muscular endurance and improve your weaker areas go into another hypertrophy block will last 30! Body to recruit motor units and fire muscles how much novelty you require in your lifting sessions start to.! Reps with moderate to heavy loading can relax and rest other great things in your lifting sessions to... Deadlift more, you could go into another hypertrophy block true problem i had was the.... Rotate your variations be concise will use this variation for 3 weeks athletes and! Much novelty you require in your plan needs to be concise can do a! On specific issues such as building the bottom of your training, videos articles! Example, you could go into another hypertrophy block at that time to organize the training to. Make up 20 percent of your Westside Bands Matveyev, who realized there a. ) should equal your 1RM on the basis of using this max effort work at any time number... This means that a Westside max effort work at any time have access to ever. Louie has been provided to hopefully give you some ideas and get you started to Maximal effort are accessory! Are more or less exactly the same for dynamic effort sessions that activate your fast-twitch muscle fibers to explosive. This is the Westside Archives hopefully give you some ideas and get new articles sent straight to your training included...
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