Leave a rep or two remaining in every set. The Westside method incorporates 4 workouts per week, training: Maximum Effort and Dynamic Effort workloads on the Main Lifts are alternated within 72 hours of each other. With this style of training it doesn’t matter. The program's principles are borrowing from Soviet and Bulgarian weightlifting training techniques and ingeniously adapted to powerlifting.
Very little planning is involved and you can basically train HARD every time you are in the gym. See About Us and Featured Testimonies to learn more. If you want to be coached through weekly conjugate / Westside style programming, this is how we currently train in our Power-Building Track inside the Baker Barbell Club Online. Barbell Bench Press – 6 sets – 2-3 reps I think just a regular Paused Squat (without the box) with maximal acceleration on the concentric is best here.
But use light band tensions only – Mini Bands or Monster Mini-Bands are enough. After the main movement pick a supplemental movement like RDLs, SLDLs, Goodmornings, or Weighted 45 degree hyper extensions. In Week 8 perform a Snatch Grip Deadlift. Seated Cable Row (narrow grip) 5 x 10-15. The max effort exercises and the assistance exercises are changing often and will help to build strength and muscle mass, but we need to make sure we stay TRAINED on the lifts we actually compete with or test with. %����
In Week 10 perform Deficit Deadlifts. The Maximal Effort Method – Monday/Wednesday. The Westside method incorporates 4 workouts per week, training: Maximum Effort and Dynamic Effort workloads on the Main Lifts are alternated within 72 hours of each other. Westside Training Method – Louie Simmons’ powerlifting method. See Common Training Mistakes and Concurrent Training. People get super confused here because the recommended percentages are literally all over the place in the “official” Westside literature. Barbell Rows 5 x 8-12. This article will not be devoted to explaining the science or methodology behind Conjugate Method Periodization. Tate was an established elite powerlifter and who studied Exercise Physiology in college. You can also take an exercise that is normally on your max effort menu and use it today for higher reps. Inclines are good, so are many specialty bar exercises.
To train the 3 powerlifts, Westside tends to rely heavily on dozens of subtle variations of the Main Movements: A group of accessory exercises are performed after the main lift(s) for the day. After the Dynamic Effort Benching, I usually move my lifter onto heavy direct overhead pressing work. Dave Tate continues to be Westside's most well known and outspoken disciple, although he now operates his own training facility.
The Westside Barbell program should be looked at more as a set of training principles than a single workout program, a perspective that allows for considerable flexibility in program design. Test a set out.
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Type of Split: Upper Body/Lower Body. Some is not. Simmon’s best lifts include a 920-pound squat, 600 bench press, and a 722 deadlift. That’s it. stream
See common Westside Barbell Exercises and Variations. 20% of the work consists of Squat, Deadlift, and Bench Press. Push the prowler. Press the space key then arrow keys to make a selection. Either way, get down at or below parallel and pause for a good 2-3 count. Reverse Hyperextensions – 2 sets – 8-12 reps If you don't have at least a couple years of consistent training under your belt, start with a basic weight training program to build your foundation and exercise form with traditional workloads. The Westside Barbell Program. Enter your email address to follow this blog and receive notifications of new posts by email. If you don't have at least a couple years of consistent training under your belt, start with a basic weight training program to build your foundation and exercise form with traditional workloads (see Basic Weight Training Guidelines). Choose the exercises and rep schemes you feel work the best for your body. Simmons is a prolific writer and has written numerous articles, available free online, about the details of his system. However you regularly squat is how you will squat today. The use of doubles is simply convention here, because it basically assures there is no drop in bar speed within a set. Tate was an established elite powerlifter and who studied Exercise Physiology in college. Use left/right arrows to navigate the slideshow or swipe left/right if using a mobile device. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. Use a cambered bar, a swiss bar, a fat bar, etc. So usually something like this: If you are going to add bands or chains to the Dynamic Effort Squats or Deadlifts then I’d lower the percentages down by 10% as we did with the bench. Below is an example 6 week cycle of the Conjugate Method at work for a Max Effort Bench Press Day: So in the above example our sample template is a (1) max effort bench variation (2) supplemental chest exercise (3) a row (4) a tricep extension. Week 1 is going to be the “competition” version of your Bench Press. In Week 5 do a Squat to Pins or a Box. After the main lift(s) on both Maximum Effort and Dynamic Effort days, accessory exercises are performed with more conventional loads (Repetition Method) mostly utilizing 2-4 set of 6-10 repetitions.
Squat with Bands – 3 sets – 2 reps ?�� �������L0� Like the Bench Day, there is a lot of confusion how to use this day for the raw lifter. included), 15 Ways to Enhance MMA Recovery (1 Amazing Free Hack), Creatine & creatinine – an overview (2020), Functions of Carbohydrates in Exercise at Different Intensities, Sports Nutrition starts with Healthy Nutrition, Sports Nutrition for Soccer / Football ebook pdf, Anderson Silva – Fighting with his hands down, How to do a Roundhouse Kick (2020 Update) Muay Thai & MMA, How to Fight a Taller Opponent (Muay Thai & MMA), The 8 Most Inspirational Pictures of All Time, Why the ‘Fitness’ Industry is full of helmets, The Chimp Paradox – Motivation for ‘Getting into Shape’, Firas Zahabi Massage Machine – See Joe Rogan’s Review, Kangrui leather boxing ball Review (2018), Creatine for BJJ & MMA – Science Explained (FAQ Format), EVLUTION Trans4orm Review (Scientific Run Down), Whey Protein Good or Bad? The Conjugate Method is a term and methodology made most popular by Louie Simmons, owner of the Westside Barbell Club and the creator of what has become known as the “Westside” method of training. Since the Westside program trains both strength and power, it could be adapted for a variety of sports requiring enhancement of those fitness components. You can go with or without a box, but add chains or bands to the bar. The Westside program is an alternative to more traditional periodization protocols, allowing the powerlifter or athlete to be able to compete at a moments notice in as little time as it takes to taper. The Westside Barbell philosophy challenges popular beliefs about the wa Slow gear, however, bar is lowered quickly, Ad Lib rest (3-5 minutes is typically sufficient), 12 max effort lifts / month (3 near max x 4 weeks), Performing more than four heavy singles above 90 percent of your max is ignorant and counterproductive, Even if you think you can do more after hitting a PR, leave it until the next workout, since you'd only be risking injury, Builds rate of force development and explosive strength, Employed on main movements 72 hours after maximum effort day, Exercises typically use accommodating resistance through use of bands and chains, Adjust band tension or chain weight to add approximately 25-30% additional resistance to load, Commonly implements use of elastic bands (8 sets), their elastic energy lowers the bar faster (over speed eccentrics), thereby engaging a stronger stretch reflex, Also can be performed with chains (10 sets), Other accommodating methods include the lightened method and use of weight releasers, Although not as ideal, it can be used without contrast method [no bands or chains] (12 sets), 40-60% 1RM (Weight) + 25-30% 1RM (Accommodating Resistance), or 65-75% 1RM or 75-85% 1RM weight if no accomodating resistance is available - not the ideal method, Single or double can be performed periodically on last set if feeling strong, On every rep, move weight as fast and explosively as possible, creates 'over-speed eccentric effect' (See, Short rest periods 45-75 seconds rest between sets, Also can replace maximum effort day on main movements, High reps are performed every third mini cycle, Targets supporting muscles and individual weaknesses, Increases muscular size, strength endurance, and restoration from maximal effort loads, Raises work capacity and volume accounting for 75-80% of total training volume, Exact prescription based on exercise and individual's weakness, Maximum Effort sessions can be replaced with Repetition Method incorporating sets of 6-10 reps. Test for 1RM every 3rd wave (ie: every 9th week) or at meet.
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