The Westside Barbell Book Of Methods Pdf 101
Sandrine Willert
According to Zatsiorsky (2020), if you want to get stronger, you should use methods of maximal effort. Methods such as lifting a weight as heavily as possible improve how your muscles and central nervous system work together.
We have established that the Conjugate Method is a strength training system combining three training methods from two of the most successful training systems created. These training methods individually have a specific objective to complete but are incredibly synergistic to overall strength development when combined in a weekly rotation. The methods are as follows:
Cambered bar good mornings: This exercise targets the lower back and hamstrings and involves using a unique cambered bar to perform good mornings, where you hinge forward at the hips and lift the barbell off the ground with your back muscles.Read more about goodmornings.
Floor press: This exercise is a variation of the bench press, where you lie on the floor and press the barbell from a dead stop position, which removes the stretch reflex and requires you to use more explosive strength to lift the weight.Read more on bench press variations.
Axle deadlifts: Axle deadlifts are similar to regular deadlifts, but instead of using a barbell, a thicker and heavier bar, similar in dimension to a truck axle, is used. This creates a more significant challenge and can help develop a stronger grip.Read more on the deadlift.
Band-resisted squats: A band-resisted box squat improves explosive power and speed in the muscles used in the squat. Resistance bands attached to the barbell make the lift more challenging, which develops explosive power through the entire range of motion. The exercise also helps to train proper form and technique, which can help avoid injury. Read more on speed strength.
Band-resisted bench press: A band-resisted speed bench is a training technique used to improve explosive power and speed in the muscles used in the bench press. Resistance bands attached to the barbell make the exercise more challenging as the lifter presses the weight off their chest. This extra challenge helps improve power and speed throughout the range of motion.Read more on speed bench workouts.
Band-resisted deadlift: A band-resisted deadlift helps increase explosive strength and speed in the muscles used in the deadlift. Resistance bands attached to the barbell make the exercise more challenging, developing explosive power through the entire range of motion. This translates to increased strength and performance in the deadlift. The exercise also provides accommodating resistance, making it more difficult at the top of the lift, where the resistance is greatest.Read more on band-resisted deadlifts.
Barbell rows: Perform multiple sets of 8-12 reps with a moderate weight, taking short rest periods between sets. Vary the grip width and implement accommodating resistance, such as bands or chains, to increase the challenge and stimulate muscle fibers.Read more on barbell rows.
When structured correctly, this combination of methods will ensure you gain strength,reduce weakness, and adjust physical conditioning to the level required to attain goals while avoiding accommodation (training regression due to overuse).
*Bar weight: refers to the weight of the barbell, including any weight plates added to it. To obtain 50%, 55%, or 60% of the bar weight, you need to reduce the maximum weight you can lift by 50%, 55%, or 60%, respectively.
Westside Barbell is different than most in that it is an athlete-over-profit company. It is in our best interests to ensure we have the most effective training system, as our athletes, coaches, and followers' success depends on accurate and effective methods.
Our data, results, and experience suggest it is still the most adaptable objective system available. The conjugate method provides freedom to rotate in some of the best aspects of other training methods, exercises, and periodization styles when necessary.
Increasing muscular strength throughout the complete range of joint motion (Zatsiorsky et al., 2021). Accommodating Resistance is when you add bands, chains, or weight releasers to the exercise so that the weight can be heavier at the top. This will help push the barbell as fast as you can since the weight increases through the range of motion.
Science has proven that training at a 90% or above for 3 weeks will cause physical and mental fatigue. With the Westside conjugate method we switch a core barbell exercise each week to avoid accommodation. The wide variety of special exercises will perfect form. The similarities of the Westside conjugate system to the one devised by the Soviets at the Dynamo Club are obvious. The only difference is the exercises: one system for Olympic lifting and of course the other for powerlifting. What I took from the Soviets was the sequence of wave loading. A. S. Prilepin was instrumental in regulating the number of repetitions and sets at a particular intensity zone. This truly enlightened me about the importance of calculating volume at each intensity zone and why it is a waste of time to do too many reps at a given intensity zone. Men such as Verkhoshansky, Bondarchuk, Matveyev, Vorobyev, and many more helped lead the way.
The Westside Barbell System for Sports program guideline is completely based on Westside Barbell training methods and protocols. It is written for all sport programs, male and female. In this guideline you will find detailed scientific explanation of the methods used, recommendations for in-season and off-season programming, weekly planning and more.
Stop for the day after this is achieved. Seven days later switch to a special barbell exercise and max out once more. This is low volume, high intensity training followed by three or four special exercises.
For more explosive strength, one can do ballistic bench pressing. This method consists of lowering the barbell as fast as possible and catching and reversing the bar just before it touches the chest. Do not allow the bar to touch the chest. Press the bar to lockout as powerfully as possible.
We offer free-of-charge training articles at our website, www.westside- barbell.com , free podcasts and most recently, we have developed the Westside Barbell Special Strength Certificate for the most serious coaches and coaching staffs focused on advancing their careers and becoming elite-level speed and strength coaches.
There are three main methods of training for strength. The most recognized is the maximal effort method. This method produces the greatest strength gains by improving intramuscular and intermuscular coordination. For near-max weight, 1 or 2 reps are used. For circa-max training, 2 reps are used. For true max effort training, 1 rep is best. If you can do 3 reps in a single set, this is referred to as the method of heavy efforts, which we at Westside find inferior to the 1-rep true max. Note that the max effort weight may not be an all-time record, but the most that can be lifted regardless of your level of preparedness.
Remember, you must use all three methods to build strength: the dynamic, max effort, and repetition method to near failure. All of these are used during a weekly, monthly, and yearly plan at Westside.
"Really, only 20 percent of your training here is max or near-max barbell work," he says. "The rest, I don't want to call it bodybuilding, but 80 percent is basically hypertrophy training. You're always focusing on improving your weaknesses. That way, you won't have muscle imbalances and you'll constantly get stronger and eliminate injuries. There's too many injuries in this sport, and there basically shouldn't be any."
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