I have been training at Westside
Barbell in Columbus, Ohio
under the coaching of Louie
Simmons for over seven years.
The knowledge I gained in
that first year far exceeds
everything I learned studying
exercise science in college.
I thought I knew all there
was to know in the field of
strength and conditioning.
I have read all the articles,
magazines, journals and books
on the subject and spoke with
many professionals in the
field. I had heard of Louie
Simmons and had read his articles
on training methods, but at
that time it went against
everything I had studied,
so I disregarded it. Then
I started reading back issues
of the Soviet Sports Review,
as well as some other books
on eastern block training
methodology. Now Louie’s
articles started making sense
to me.
After I graduated, I moved
to Columbus, Ohio where I
knew Matt Dimel. He brought
me to Westside Barbell. At
the time I thought I was a
good lifter since I had competed
at the elite level in three
weight classes. I figured
I had nothing to lose by training
a new way, so I started to
workout at the gym. To make
a long story short, my total
went up 300 pounds and my
squat went from 750 pounds
to 900 pounds. This convinced
me that there was no better
way to train than the Westside
way. I have seen many people
join our gym or come in for
seminars and learn this method.
A year later, their results
are great. This is the best
way to train if you are willing
to give it a try.
The Westside program is
not cut and dry. It is impossible
to put a program on paper
and say, "Do this!"
The Westside program is all
about finding where you are
weak and making it strong.
Your weaknesses will hold
you back. A great example
of this is the bench press.
Lets suppose your triceps
have the ability to bench
300 pounds, but your shoulders
can only handle 250. How much
do you think you will bench?
I will guess and say 250.
Now, if you bring up your
shoulders to match your triceps,
how much will you bench? Probably
300. This is only part of
what our program is about.
From this example you can
see how you need to be specific
in your training, and why
one program will not work
for everyone. What you need
is a training template, or
a way to structure your training.
The purpose of this article
is to outline the structure
of our squat and deadlift
training. Since we rarely
train the dead lift, this
article will focus on squat
training. Squatting power
is defined as the product
of two abilities, strength
and speed. At Westside we
divide squat training into
two workouts a week, one on
Monday and the other 72 hours
later on Friday. The Monday
workout is to train the muscular
system with maximum effort
strength training and Friday
is to train the neuromuscular
system with dynamic effort
training. According to Zatsiorsky,
there are three ways to achieve
maximum muscular tension.
1.
The Maximal Effort Method:
This is defined as lifting
a maximal load for 1-3 reps,
and is the highest force that
can be performed by the muscular
system. This is and should
be an all out effort. This
method will improve neuromuscular
coordination by increased
motor unit recruiting, increased
rate coding, and motor unit
synchronization. Many coaches
view this as being the best
method for both intra-muscular
and inter-muscular coordination,
because the muscles and the
central nervous system adapt
only to the load placed upon
them.
The maximal effort method
does not utilize psychological
preparation, in other words
you should not psyche up before
the set, this will only bring
about emotional fatigue. Save
the psyche for the meet when
you really need it. Training
with the max effort method
more than twice a week should
be avoided because it will
impair muscular coordination
as well as increase defensive
inhibition.
2.
The Repeated Effort Method:
This is defined as lifting
a non-maximal load to failure.
The most important repetitions
here are the last few where
the muscles are in a fatigued
state. This is because it
is the final reps that activate
the largest number of motor
units. As the tension in one
motor unit drops, more and
more join in the work. It
is important to utilize long
rest periods because of this
reason. We like to use around
five minutes of rest between
sets when training with this
method. Also, this method
is excellent for muscle hypertrophy.
3.
The Dynamic Effort Method:
This is defined as lifting
sub-maximal weights with the
highest attainable speed.
It is used to increase the
rate of force development
and explosive strength. With
this method, we utilize multiple
sets with lower reps and lift
the weights with compensatory
acceleration. This means that
if you can squat 800 pounds
and are training with 400,
you should be applying 800
pounds of effort to the barbell.
Rest periods should be no
longer than one minute.
Most of the training in
the United States today focuses
on the repeated effort method
in a progressive overload
fashion. There are many problems
associated with this type
of training, which will be
outlined below.
The repetition method will
produce the most gains in
maximal strength because of
increased muscle diameter.
However, this type of training
does nothing to stimulate
the recruitment of fast twitch
muscle fibers. Also, a large
volume of weight is hard to
apply to most lifters because
the reps are performed in
a fatigued state, which leads
to bad lifting form. The progressive
overload method has not been
used since 1964 in the former
USSR. They realized 33 years
ago that it didn’t work,
but in the USA we still haven’t
figured it out yet. This type
of training will cause lifters
to have better and bigger
lifts in training than in
competition. How many times
have you or someone you know
said after missed maximum
attempt "I tripled that
weight in training".
There are several reasons
why this occurs. First, the
protocol starts 10 to 16 weeks
out from the peak or competition
week. The beginning of the
cycle starts with a low weight
percentage and a large training
volume. This will build muscle
mass, but the training percentage
is too low to build strength.
Although the bar speed is
fast, the weight is too light
so little force is being developed.
As the peak or competition
draws closer, the weight on
the bar increases, so force
is being developed but the
bar speed has slowed down.
Another problem with this
phase of the training is that
too many weight attempts over
90% are being taken. This
will lead to a distortion
in form and missed attempts.
Another problem with this
type of training is that it
is based on a hypothetical
max. Let’s say your best
squat is 700 pounds, and you
did this fairly easy. You
will probably base your training
program on a 730 squat thinking
that this weight is closer
to your true max. Most of
the time a progress overload
training cycle starts after
an active rest period of two
to four weeks. This is where
the problems start. It has
been proven that you can loose
up to 20% of your strength
after two weeks of non-training.
This will cause the lifter
to begin the training cycle
based off a 730 pound squat,
when in reality may only be
capable of a 600 to 650 pound
squat. This causes the training
percent to be higher than
what is programmed. For example,
if week one calls for 3 sets
of 12 with 50%, the lifter
will be using 365 pounds if
based on a 730 squat. Keep
in mind that the lifter may
only be capable of a 650 squat
so he should be using 325.
This would mean that he is
lifting 56% instead of 50%
This is really no big deal
with such a low percent because
the weight is still light.
The real problem comes later
down the line when the percent
raises to 85% to 90%. If there
is a 6% difference in the
weight, it could be up to
a 50 to 70 pound difference.
Tudor Bompa states that
strength improves as a result
of creating high tension in
the muscles and is directly
related to the training methods
employed. He also states that
any increase in power must
be a result of improvements
in strength, speed, or both.
So why would anyone want to
limit themselves to only one
type of training? I feel this
is because of the large amount
of body building information
that is out there. Most lifters
start by asking the biggest
guy in the gym what he does
and by reading the muscle
magazines. Most of this information
lacks any scientific background
and is based on creating muscle
hypertrophy. There are many
bodybuilders out there who
have large muscles and yet
cannot display power. Why?
They lack the ability to contract
an already strong muscle in
a short period of time. It
is like having a big engine,
but no gas. The advantage
to maximum effort and dynamic
effort training is that both
train the nervous system to
contract in the shortest period
of time. This neuromuscular
adaptation results in improving
intra- muscular coordination
and improved relations between
excitatory and inhibitory
reaction of a muscle during
the training stimuli.
Now that you understand
the science behind the training,
let’s look at what we
do to incorporate it. Louie
has devised a way to use all
the above methods to increase
our performance. As already
mentioned, we do our squat
training two times a week.
Lets look at day one first.
For us, this is on Monday.
It is our maximum effort day.
We start with one special
exercise that is either a
type of squat, dead lift or
good morning. We have a list
of over 600 different variations
of these exercises. Why so
many? We all know the body
is in a constant process of
adaptation, so it only makes
sense to bombard it with new
stimuli all the time. We will
use one exercise for two to
three weeks and then switch
to another. This is called
conjugate training and it
keeps the body in state where
it has no chance to adapt.
We have found that when you
switch exercises it should
be to another kind of exercise.
In other words, do not go
from one type of good morning
to another variation of it.
It is far better to switch
to a squat or dead lift. Whatever
the exercise, it will be performed
for a maximum set of one or
three reps. First; we warm
up using three reps until
you can no longer do them,
then switch to one rep. You
will have only one 1-rep max.
Since we perform good mornings
about 40% of the time, I will
use it as an example to show
how we come up with so many
variations. We use special
training aids such as chains,
bands, weight releasers, or
a combination of these. This
is known as the contrast method.
These aids help to change
the strength curve. They apply
a greater resistance at the
top of the curve where we
are strongest. An example
is using chains. When using
them, you should have two
lighter chains, one for each
side of the barbell that hang
down and hold all the other
heavier chains. These heavier
chains should be about 5’
in length and weigh about
20 pounds. Adjust the chains
so only about three links
are on the floor for all squatting
and good morning type exercises.
Another example is the Jump
Stretch bands. To use these,
all you need to do is loop
one end of the band around
the power rack or Monolift
and the other around the barbell.
We will also use a number
of different types of barbells
such as the buffalo bar, Hatfield
(safety) squat bar, and others
to add to our growing list
of different ways to perform
the good morning. Below is
a list of possible Good mornings,
deadlifts, and squats.
Types
of Good Mornings
Good Mornings: These
are regular good mornings
that can be performed either
with a rounded back or arched
back.
Good Mornings off Pins:
Set the bar on a selected
pin of any height and duck
under it. Set up in a good
morning position and lift
bar up to a standing position.
This can be performed with
either an arched back or rounded
back.
Hanging Bar Good Mornings:
Hang the selected bar in the
power rack with chains. Set
a desired height; duck under
the bar in a good morning
position and lift to a standing
position. It can be performed
with either a rounded back
or arched back. This is a
current favorite of Westside.
Good Morning Squats:
This is a combo between a
good morning and a squat.
You begin the motion as a
good morning. At the bottom
position of the good morning
you squat down, then squat
the bar back to a standing
position
Seated Good Mornings:
These are performed in a seated
position. Unrack the bar and
bend over as low as you can
go and arch back up. These
can be performed in an arched
or rounded back position.
This list becomes very extensive
when you add in the chains,
bands, weight releasers, different
bars, and different stances.
We perform as many different
variations as we can come
up with. I have calculated
over 300 different good morning
variations. This keeps the
body guessing and getting
stronger.
Types
of Dead Lifts
We do many types of dead
lifts as well, but I am not
going to bore you with another
list. I will just say we pull
dead lifts from various pin
settings out of a power rack,
we dead lift standing on different
height boards, and we use
multiple stances. Also, we
use chains and bands to incorporate
the contrast method.
Squats
We also do a great variety
of squatting movements. We
use training devices such
as the Manaray, safety squat
bar, buffalo bar, front squat
harness, belt squats, and
whatever else we think up
to include variations. We
usually perform the squat
using a box on this day, unless
we hang the bar from the power
rack. Chains, bands, and weight
releasers are also used for
the contrast method.
Day
1 (Maximum Effort Training)
Our Monday workout is based
on different groups of exercises
each intended to fill a specific
purpose. Group one is the
max effort exercise, which
was reviewed above. Group
two is the supplemental exercise
and is intended to train the
specific weakness of the squat.
This group is performed with
multiple sets of varied reps
usually over five reps but
not more than 20. Group three
and four is to train the body’s
core. These are the most important
groups because without a strong
core, you do not have a transfer
of power. I like to use the
example of squatting to illustrate
this. If you were to replace
your lower back and ABS with
a large pillow and try to
squat what would happen? The
pillow would collapse and
you would not be able to squat.
Now, if you replace the pillow
with a rock what would happen?
Your power would be transferred
through the rock and the squat
would go up. It is not enough
to only train the low back
and abs; you have to make
them stronger all the time.
Group four is the pre-habilitation
group. This is the time to
correct muscle imbalances
and work some of the stabilizing
muscles that normally do not
get worked. A great example
of this is the external rotators
of the shoulder complex. Next,
I will briefly review some
specific exercise in-groups
two to four. This will give
a better understanding of
the structure of our training.
Group Two (supplemental
accessory)
Our second exercise choice
is specific to the athletes’
weaknesses. Most of the time
in our Club, it is the glutes
or hamstrings. In order to
work these muscles, we would
choose one of the following:
Sample
#1
1. Good Mornings off chains
with Safety Squat Bar:
We would start by warming
up with the bar and keep adding
weight. Most of the reps per
set are around three. We would
stay with three until that
becomes impossible (we know
this by feel. You don’t
want to fail doing your triples)
At this point we switch to
singles until we fail or our
eyes pop out of our heads.
2. Glute Ham Raises:
We would do multiple sets,
nobody really counts, but
I guess around five. The repetitions
are either heavy five's or
lighter sets to failure. This
depends on how we feel.
3. Reverse Hyper:
Either 4 or 5 sets of heavy
weight sets of five or 3 sets
of lighter weight sets of
10-15. Once again it depends
on how we feel.
4. Pull Down ABS:
We really don’t count
sets or reps. Try to do a
least 6 to 8 sets of 10-20
reps.
5. Pre-habilation:
This stuff is really not heavy
but just exercises to increase
our work capacity and help
train stabilizing muscles
to help avoid injury, These
exercises never take more
than 20 minutes and consist
of lat work, dragging, reverse
curls, wrist and grip work,
external rotation exercises,
and what ever else you may
deem necessary. This is not
predetermined work and is
not limited to the exercises
listed. This portion of the
workout can be done in a second
workout on the same day.
6. Eat: We always
seem to find somewhere to
go eat.
Sample
#2
1. Good Morning Squats
with Chains: The Good
morning squat is performed
by starting the lift in a
good morning position. Start
the decent as a good morning
by bending at the waist until
until your upper body is slightly
above parallel. At the point
squat down into a deep position
and squat the weight back
to the starting position.
Work up to a max single or
triple.
2. Partial Dead lifts:
To do this, pull the bar with
a conventional style to a
lockout position. At this
point arch your back and drop
to just below your knees and
explode back to the top. Perform
multiple sets of high reps
(15-20)
3. Reverse Hyper:
Perform three to five sets
of 6-12 reps
Weighted Incline Sit-Ups:
Use a weight that will only
allow 6 to 10 reps. Perform
5 to 6 sets.
4. Prehabilation:
Same as above
Day
2 (The Speed Day)
The second workout for squat
training is on Friday. This
is the speed day that, as
stated before, trains the
neuromuscular system. We only
use box squats to train our
squat. The box squats are
performed on a box that is
1-2 inches below parallel.
We train with 50% to 60% of
the weight of our best squat
at a meet. These percentages
are performed in a wave fashion
for a 4-week mini-cycle, and
are then repeated. A sample
wave might look like this:
week 1 (50%), week 2 (55%),
week 3 (58%), week 4 (60%).
If chains or bands are used,
they should be used in addition
to the weight. Using weights
this light makes it easy to
develop explosive and accelerating
strength, and to perform perfect
form. Each repetition should
be performed with compensatory
acceleration. The bar speed
must be fast and explosive.
If you squat 800 pounds, and
your training weight is 400,
then the force applied to
the bar should be 800 pounds
of force not 400. We train
with only a light squat suit
(straps down) no knee wraps.
We also train in a flat sole
shoe such as wrestling shoes
or Converse Chuck Taylors.
To perform a correct box
squat, you should set up that
squat in a position that is
wider than normal stance with
your feet pointed straight
ahead. Arch your back, pull
your shoulder blades together,
and drive your head into the
bar, push your knees apart
as well as pushing your abdominal
wall against your belt. During
the decent push the hips back
first, then bend the knees.
Make sure to sit way back
onto the box (do not drop
fast, and stay in control).
While on the box your position
should be: arched back, abdominal
against belt, knees out, shoulder
blades together, your knees
should be in line or behind
your heals. Now, you pause
on the box (notice I said
pause, do not bounce), then
explode up to the starting
position. Why box squat? This
is because it breaks up the
eccentric/concentric chain
which builds explosive strength.
For our speed day we use
8 to 12 sets of 2 repetitions.
We will only try to rest for
45 to 60 seconds between sets.
This is a form of lactic acid
tolerance training, which
increases work capacity. The
12 sets are usually only performed
in the beginning of the mini-cycle
when the percentage is lower.
We will also work up to a
single or double after our
sets if we feel good. This
is not every workout, it is
only when we feel strong.
After our squat workout we
will perform the same assistance
groups as on Mondays workout.
As on Monday we pay special
attention to our weak points.
These workouts should not
take more than 60 minutes.
Dr. Angel Spassov in his tour
of the United States spoke
of the release of testosterone
during training. His graph
showed that the resting testosterone
levels are significantly increased
during the first 20 minutes
of training. During this time
we are performing our warm
ups such as dragging or light
ab work. He also believes
that the most critical time
of training is between 20
and 50 minutes, that is the
time when we perform all our
work sets. During this time
the testosterone levels are
at its peak. After this time
the levels start to decrease.
I hear people say all the
time " that Westside
stuff won’t work."
My question to them is have
you tried it, because if you
haven’t, you really don't
have any room to speak. I
used to say the same things
and now my total is up 300
pounds. The proof is in the
results, we have twelve 800
pound squatters, three 900
pound squatters, and Matt
Dimel's 1010 pound squat.
We also have fifteen 700 pound
dead lifters and two 800 pound
dead lifters. Think about
it. I will close by saying
that many people may ask why
not just keep training the
same normal way? Well in the
words of Dr. Angel Spassov
"Who wants to be normal?
Who wants normal results?
We want to be exceptional.
Exceptions confirm what is
not normal". We at Westside
agree 100%.
No training article would
be complete without giving
credit to Louie. He has taught
me more about training than
any school, book or any other
person ever could. He not
only knows his stuff, he practices
what he preaches. His 800
squat, 600 bench and 720 deadlift
attest to this. For more information
on our training, I strongly
recommend the Westside training
videos. These can be ordered
at Westside Barbell 614-276-0923.
- Dave
Tate, C.S.C.S
