Westside Barbell
From Wikipedia, the free encyclopedia
Westside Barbell is a gym, famous in powerlifting circles. It is run by Louie Simmons and is located in Columbus, Ohio.
[edit] Training Methods
Although rooted in powerlifting, the Westside Barbell Club training methods have gained widespread popularity in various permutations in the training of athletes throughout the world due to their effectiveness at developing strength and power. The training system as it is actually practiced at Westside Barbell continues to evolve over time. Its basis lies in many elements of the conjugate/concurrent sequence system as formerly practiced in the sport of weightlifting in the former Soviet Union.
The training week typically consists of:
- Specializing on the bench press twice per week and on the squat and deadlift on another two days per week, totalling four "main" sessions per week.
- The use of two Maximal Effort (ME) sessions per week (one using a movement related to the bench press, another related to the squat and deadlift). The purpose of these sessions is to strain with maximal weights (>90% of 1-repetition maximum). The actual competition lifts are not used on this day. Multiple lifts, bars, and variations may be used for the max effort movement, and these are rotated every 1-3 weeks.
- The use of two Dynamic Effort (DE) sessions per week (one using dynamic bench presses, another using dynamic squats and/or deadlifts). The purpose of these sessions is to learn to accelerate the lift, as well as to perfect technique. A typical dynamic bench day might consist of using 60% of 1-repetition maximum in the bench press, and performing 8 sets of 3 reps, alternating between three different grips from set to set, in an explosive fashion, with 45-second rest periods. Notably, for dynamic squat days, the free squat is never used. The box squat, which helps teach proper squat form as well as develop reversal strength and break the eccentric-concentric chain, is used instead. Typically one might do a three week wave of 12, 10, and 8 sets of 2 reps with 50%, 55%, and 60% of a 1-repetition maximum in the squat, respectively. Again, the goal is never to train to failure with this relatively light weight, but to concentrate on lifting the bar quickly and starting each set with perfect technique. It should be noted that none of the above numbers are set in stone and will vary from lifter to lifter.
- The remainder of the main training sessions consist of accessory and supplemental movements. On a bench day, one would typically train triceps, shoulders, lats, and potentially upper back. On a squat day, one would typically train hamstrings, lower back, abs, and possibly extra upper back/lat work.
Some other unique features of the program include:
- The use of the box squat, both as an ME and DE movement, as outlined above.
- The use of contrast methods, including chains or bands attached to the bar to accomodate resistance. In a nutshell, this allows the weight to become heavier as the strength curve becomes more favorable. In particular, bands have a multitude of other benefits and uses in training that have been used by Westside.
- The improvement of general physical preparation and work capacity through extra workouts and non-gym equipment, principally the dragging sled.
- The use of unique exercises for training the posterior chain, including the glute-ham raise and Simmons' patented reverse hyper machine.
- The use of many different bars in training to change the exercise, such as the safety squat bar, buffalo bar, cambered bar, etc.
- The use of many unique barbell exercises, e.g., board press, floor press, reverse band deadlift, etc.
- There are no training "periods" in the sense that is typically taught in Western universities. Traditional linear periodization, as is commonly espoused in the West, is not used. The conjugate sequence system trains multiple abilities simultaneously year-round. The degree to which one ability or sub-quality is emphasized may change, but one is not completely neglected for any length of time. This is based on data collected from hundreds of thousands of athletes in the former Eastern Bloc nations (see below for books that contain some of this information).
Louie Simmons has published DVDs and articles detailing his system of training, available on the Westside Barbell site. Additionally, Simmons draws ideas and methods from many books, most published by authors in the former Soviet Union and Eastern Bloc nations. Some of the most heavily quoted resources are:
- Supertraining, by M. Siff.
- Science and Practice of Strength Training, by V. Zatsiorsky and W. Kraemer.
- Science of Sports Training, by T. Kurz.
- Programming and Organization of Training, by Y. Verkhoshansky.
- A System of Multi-Year Training in Weightlifting, by A. Medvedyev.
- Managing the Training of Weightlifters, by N. Laputin.
- The Training of the Weightlifter, by R. Roman.
More information about this system of training can be found on the following websites:
- http://www.westside-barbell.com - Louie Simmons' website.
- http://www.elitefts.com - Elite Fitness Systems - website of Dave Tate, protege of Louie Simmons who has gone on to promote this system of training perhaps even more effectively than Louie himself. The site has dozens of prominant authors who participate and/or coach powerlifting and many other sports, principally football and mixed martial arts.
- http://www.defrancostraining.com - Website of Joe DeFranco, a strength coach who has adapted these methods with great success to football, baseball, basketball, volleyball, and other athletes at the high school, college, and professional level.
