Loie Simmons' Westside Barbell(TM) is legendary. Do you want to be the strongest person on the planet? This would be a good place to go.
And, while everyone might not aspire to be a powerlifting champion, there is still a lot to learn from the "Westside System" (WS) that is applicable to anyone who wants to be stronger, more powerful , and a better athlete.
Although there are many variations of and templates for the WS depending on one's individual goals, a very rudimentary structure for the WS includes a few key pieces.
First, this is typically a 6 day per week training program. It includes two Dynamic Effort(DE) days and two Maximum Effort(ME) days, as well as an upper body accessory day(AC) and a lower body accessory day(AC).
Mr. Simmons is big on speed being a key differentiator between good and great athletes of any kind( I have to agree.) Speed, as maximum velocity, is trained with ballistic movements ( jumps and so forth.)
In addition, the DE days emphasize speed strength with high volume and low intensity. Linear variable resistance(LVR) with bands and chains is also frequently employed.
An example of a DE squat would be: 50%1RM for 10X2
ME days, on the other hand, consist of low volume and low intensity. The volume will be about 50% of what the DE employs, and the ME days must be spaced 72 hours apart. Lifters use 80%1RM as the starting point for ME days.
A typical week will be structured like this:
Mon DE
Tues ME
Wed AC
Thurs DE
Fri ME
Sat AC
Sun Rest
This program is not for the faint of heart!
Intrigued? Stay tuned (same whack time, same whack channel) for more details.
Coming soon: Sin of Omission #3
"...here come the jets little world, step aside,
better go underground, better run, better hide..."
Jet Song, West Side Story (1961)
No comments:
Post a Comment