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Westside Method for raw Lifters


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Westside Method for raw lifters

 

Was ist die "Westside Method"? Ursprünglich geht sie auf Louie Simmons zurück, der sich bei den Trainingsmethoden der Russen und Bulgaren umgeschaut hat und Vieles daraus für das Training im Kraftdreikampf (mit Ausrüstung) adaptiert hat (Klick).

 

Ausschnitte aus dem Training kann man bspw. auf YT ansehen, obwohl sich um das ganze Gym mittlerweile ziemliche Mythen ranken und letztendlich versucht wird geheim zu halten, wie dort aktuell exakt trainiert wird.

 

Es gibt aber in der Hauptsache einen Punkt (bis 2 Punkte), der die Westside Method von anderen Ansätzen im Training für Kraftdreikampf unterscheidet. Erstens nutzt man gezielt "Hilfsübungen" (an ME-Days) und vermeidet dadurch, dass die Wettkampfübungen mit evtl. schlechter Technik trainiert werden. Zweitens nutzen sie keine Blockperiodisierung sondern verwenden die "Conjugate-Method" wie sie Simmons interpretiert. Er meint damit, dass im Gegensatz zur Blockperiodisierung alle Bereiche gleichzeitig trainiert werden, um quasi jederzeit Wettkampfbereit zu sein.

Dazu muss ich nochmal deutlich betonen: Die Wettkampfübungen seltener zu trainieren, bedeutet ganz klar, dass das keine Methode für (fortgeschrittene) Anfänger ist. Die Technik muss weitestgehend sicher und bombenfest sitzen, bevor man soetwas anfängt. (Auch wenn man natürlich die DE-Days eher nochmal nutzen kann für die Wettkampfübungen... die Westside Method for Powerlifting ist nichts für Anfänger und auch bei WS4SB (s. Beitrag weiter unten), sollten gewisse Grundlagen gelegt sein, d. h. auch dies ist  nicht als "allererstes" Programm geeignet.

 

Unbedingt beachten muss man bei der Methode und vielen Sachen im Netz, dass es sich i. d. R. um Kraftdreikampf mit Ausrüstung handelt, was deutliche Unterschiede bspw. bei der Übungsauswahl zur Folge hat. In späteren Beiträgen gibt es daher explizit Vorschläge für KDK ohne Ausrüstung bzw. Ansätze für "normale Sportler".

 

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Angeregt durch die Diskussion hier fiel mir ein, dass ich ein paar Artikel und Forenbeiträge zum Thema "Westside Barbell System" bzw. zur "Westside Method" gesammelt hatte, die ich hier in den Folgebeiträgen im Thread gerne zur Verfügung stelle.

 

Wie gesagt, die Quellen sind in den folgenden Beiträgen jeweils notiert...

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Westside (Forenbeitrag v. Kenny Croxdale):

 

Westside does focus on the geared lifter.

 

A lot of auxiliary work involves partial movement to finish the top part of the lift.

 

That because the squat suits and bench shirt increase the load you can drive out of the hole in a squat and off the chest in the bench press.

 

However, it can and should be utilized by Raw Lifters, as well.

 

Raw Lifter:

 

The hardest part for raw lifter is in the first third of the movement in coming out of the hole in the squat and off the chest in the deadlift.

 

Thus, strength need to be developed at the bottom of the squat and bench press.

 

Pause Reps:

 

Performing Paused Squats and Pausing the Bar on the chest in the Bench Press with reps with heavy load is one of the keys.

 

The pause need to be 4 second or longer. This kills the stretch reflex and means strength is required to drive the weight up.

 

Plyometric Squat and Bench Training:

 

However, performing squats and the bench press with a recoil develop the stretch reflex.

 

The stretch reflex is like loading a spring by pushing down on it. Once the spring is released, it recoils up with more force.

 

The same applies with the squat and bench press. That why you squat more with a slight bounce out of the hole in a squat and bench more with a touch and go.

 

Competition Powerlifting Bench Press:

 

In the competition bench press, the bar must be paused on the chest.

 

Research shows that the stretch reflex is retained for up to approximately 4 seconds.

 

However, it dissipates quickly. Fifty percent of the stretch reflex dissolves in one second.

 

Thus, the longer it sit (on your chest), the heavier it gets.

 

With that said, the press signal is less than 4 seconds. So, raw lifter need to train the stretch reflex to maximize their bench.

 

Classic Powerlifting Routine:

 

The classic powerlifting routines is not the optimal method.

 

The focus is on performing repetition with the squat, bench press and deadlift.

 

The problem with that method is that once fatigue set in, technique deteriorates.

 

You end up "hard wiring" bad technique into your "mother board".

 

Pole Vaulting For Reps:

 

The majority of sports use resistance training as a means of increasing strength for their sport.

 

For some odd reason, powerlifter use the specific sports movement to develop strength in the squat, bench press and deadlift.

 

It the only sport that does that.

 

Taking A Page From Other Sports:

 

Research show that skill development is best accomplished in lifting by performing the movement with load of near max, 85% plus for single repetitions.

 

In performing heavy singles for technique development, once your form begins to falter, STOP! Continuing with bad form develops bad form.

 

Strength development for the squat, bench press and deadlift are best accomplished by employing movement that are similar in nature to the competition lifts.

 

Squat Example

 

1) Zercher Squats

 

2) High Bar Squats

 

3) Safety Bar Squats

 

4) Front Squats

 

5) Etc.

 

Maxing Out:

 

To maximize strength, these type of auxiliary exercise need to be pushed to failure at some point (not during every workout).

 

That means on the final rep, it doesn't matter how ugly the lift is...Push/Pull it up or die trying!

 

Recycling:

 

Once you have pushed a movement to that limit, drop it from your program for a few months and use another auxiliary exercise that is similar.

 

Poster Children:

 

The poster children for this type of training are Olympic Lifters.

 

The foundation on Westside methods are build on the methods of Olympic Lifters.

 

Summary:

 

1) Raw Lifter need to focus on building strength first.

 

2) Raw Lifter also need to include power movements.

 

3) Build strength with auxiliary movement.

 

4) Develop technique with heavy singles. 85% plus X 1 Repetition.

 

5) Once technique falter with heavy singles, STOP!!! This insure you do NOT develop bad technique.

 

Kenny Croxdale

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How I would westside, by Chad Smith

 

The methods used by a certain powerlifting gym in Columbus, Ohio are undoubtedly among the most popular in powerlifting and strength & conditioning today. This gym has produced some of the strongest geared powerlifters in history through the use of heavy good mornings, box squatting, training with bands and chains and partial range bench press movements, not to mention excellent coaching and atmosphere. The gym’s owner has also greatly contributed to the strength community by publishing in depth articles on his club’s training through their website and various publications like Powerlifting USA. As great as this gym’s methods are for producing great strength in multiply powerlifting, I feel they are often misused when trying to develop strength in the raw lifter. It is undeniable that raw and geared lifting are different animals, the strength curves are different and the means which are used to develop them must be different.

Differences between raw and geared training…

 

1-Full Range Movements: The raw lifter must place greater attention to developing strength through the full range of motion of a lift. Multiply bench shirts and squat suits aid the lifter greatly during the bottom portion of each lift, placing much greater emphasis on the lifter’s top end strength. Rarely do you see raw lifters miss benches at lockout or squats in the top half, so they must devote more energy to training full ROM (or even beyond full ROM) lifts than the geared lifter.

 

The geared and raw squat utilize much different techniques and thus must be trained differently.

 

2-Practice of the Competition Lifts: There are many more movements that have correspondence to the geared lifter than there is for their raw counterparts, because of this the raw lifter must use a smaller pool of max effort exercises and must perform the competition lifts (squat, bench, deadlift) more frequently. One of the main criticisms I have of this style of Conjugate Periodization for raw lifters, is that too many people will tend to use a wide variety of max effort lifts and in doing so are never really able to build enough skill in the lift to progress and can’t measure their progress.

 

3-The Deadlift: In 2012, big geared totals are built with massive squats and benches, big raw totals are built on massive squats and deads. It is often joked about in powerlifting circles that this Columbus based gym places no attention on the deads (that isn’t to say that they haven’t had some great pullers). The typical Conjugate template is full of box squats and good mornings, but deadlifts aren’t often a staple. If you wanna be a great puller, you’ve got to pull. Deadlifts need to be part of your max effort rotation and they need to be addressed with supplementary work and on dynamic effort days.

 

 

4-Volume: The raw lifter can’t handle the same poundages that the geared lifter can and because of this they can and need to handle more volume. The raw lifter needs to build volume, particularly early in a training cycle, through back down sets of their main movement and variations of the competition movement.

 

It isn’t uncommon to see great raw lifters perform great feats of rep effort strength. ... Increase the volume of your training and watch your raw lifts skyrocket!!

 

 

Chad’s Conjugate Periodization Template

 

Day 1-Max Effort Upper Body

 

Plyometric Pushup Variation-These are the best way to build explosive upper body strength and will have great carryover to your bar speed.

Max Effort Upper Body Movement-A rotation of 3 exercises will be utilized here.

DB Press Variation-The DB Press variation picked each week will be used to compliment your max effort movement by training a different ROM.

Horizontal Row Variation-Training the back hard is critical to building a massive bench. Horizontal rows are great because they allow you to directly train the antagonists to your pressing muscles.

Shoulders/Biceps/Triceps-This training will utilize the Repetition Effort Method and will aim to build size in these muscle groups.

 

Day 2-Max Effort Lower Body

 

Box Jump Variation-Jumping exercises will build great explosiveness and the best way to get through a sticking point is to blast through them with speed. Doing these before heavy squats or deads will prime your CNS through a post-potentiation effect and better prepare you to handle heavy weights.

Max Effort Lower Body Movement-A rotation of 3 exercises will be utilized here.

Supplementary Lower Body Movement-This movement will compliment the max effort movement. When using a squat variation as your main movement, we will use a deadlift variation for supplementary work and vice versa. This will allow you to strengthen weakpoints, add volume and improve technique through repeption.

Posterior Chain Work-Big squats and pulls require big hamstring, glutes and erectors, train them hard.

Abdominal Training-A strong midsection is critical to supporting big weights on your back or in your hands, don’t neglect training your abs and training them heavy.

 

Brandon Lilly has a pro total in gear after training at Westside Barbell and Lexen Extreme with the legendary squatter, Chuck Vogelpohl.

 

 

 

I recently sat down with former Westside Barbell and Lexen Extreme lifter, Brandon Lilly, to talk about how he would tweak Conjugate Periodization for a raw lifter. Here are some of his thoughts…

 

-Lower Your Percentages from what is outlined in articles or you will break down your body

 

-Use gear (briefs, loose suit) to protect your body and allow you to overload the movement and train your CNS

 

-Do bodybuilding work to develop the individual muscle groups

 

-Use the box squat to develop your hips and glutes but at some point you must remove the box to accommodate what you will do in the meet.

For my full interview with Brandon click here

 

Day 3-Dynamic Effort Upper Body

 

Speed Bench Press-Speed in the bench is critical just as it is in the squat. Train your speed bench from a variety of grips to improve your pressing power.

Overhead Pressing Variation-The overhead press is great for building a huge raw bench, include them in your training and watch your numbers skyrocket.

Vertical Rowing Variation-Hit the back from all angles to help it grow and maintain healthy shoulders.

Tricep Work-Big, strong triceps are key to a massive bench in gear or raw, train the horseshoes hard.

Direct Chest Work-Direct chest training won’t just build size and strength in the pecs, it will also help keep you healthy.

Rear Delts/Biceps/Upper Back Superset-Rear delt and upper back strength and size is critical to a big press and healthy shoulders. Bicep work is often overlooked by today’s lifters, but all-time greats like Bill Kazmaier and Doug Young definitely weren’t shy about training their guns.

 

Day 4-Dynamic Effort Lower Body

 

Dynamic Effort Deadlift Variation-Dynamic effort deads are a great way to work on your deadlift technique without overtraining

Dynamic Effort Squat Variation-Great bar speed is key to a great squat. The dynamic effort work for the raw squatter though should be done without a box.

Unilateral Leg Training-Quad dominant, unilateral leg work will help you build big, strong quads (key to a big raw squat) and stability.

Posterior Chain Work

Abdominal Training

 

 

Full 12 Week Training Cycle

 

Ideally this training would be done on Monday, Wednesday, Friday and Saturday or a similar split of the days.

 

Now that you know how I would set the training up, let’s take a look at a full meet (12 week) training cycle designed for the raw lifter.

 

 

Weeks 1-4 (Anmerkung: Formatierung ist verloren gegangen.)

Week 1 Week 2 Week 3 Week 4 (Deload)

Day 1 Day 1 Day 1 Day 1

1-Explosive Pushup onto Box-4×2 1-Explosive Pushup onto Box-5×2 1-Explosive Pushup onto Box-6×2 1-Explosive Pushup onto Box-3×2

2-2 Board Press-Up to 3rm, Backdown-75% of day’s best 3×5-8 2-Floor Press-Up to 3rm, Backdown-75% of day’s best 3×5-8 2-Bench Press-Up to 3rm, Backdown-75% of day’s best 3×5-8 2-Reverse Band Press-75% of Week 3’s bench for 3×5

3-DB Incline Bench-2×12 3-DB Flat Bench-2×12 3-DB Floor Press-2×12 3-Chest Supported Rows-3×10

4a-Chest Supported Rows-5×15 4a-Chest Supported Rows-5×12 4b-Chest Supported Rows-5×10 4-Arms and Shoulders-2×15-20 of whatever you want

4b-Band Pullaparts-5×20 4b-Band Pullaparts-5×20 4b-Band Pullaparts-5×20

5a-DB Front Raises-3×20 5a-DB Front Raises-3×15 5a-DB Front Raises-3×12

5b-DB Hammer Curls-3×20 5b-DB Hammer Curls-3×15 5b-DB Hammer Curls-3×12

5c-Rope Pushdowns-3×20 5c-Rope Pushdowns-3×15 5c-Rope Pushdowns-3×12

Day 2 Day 2 Day 2 Day 2

1-Seated Box Jump wearing 25-50# weight vest-6×3 to 75% of max height 1- Seated Box Jump wearing 25-50# vest-5×2 to 85% of max height 1- Seated Box Jump wearing 25-50# vest-4×1 up to a max height 1-Seated Box Jump-3×3 to 75% of max height

2-Safety Squat Bar Squats-Up to 3rm 2-Deadlift-Up to 3rm 2-Back Squat-Up to 3rm 2-Reverse Band Squat-75% of Week 3 Squat 3×5

3-Rack Pulls-3×5 at 55-75% 3-Dead Squats-10×1 at 60% w/ 1 min rests 3-Defecit Pulls-3×5 at 55-75% 3-GHRs-3×10

4-GHRs-5×15 4-GHRs-5×12 4-GHRs-5×10 4-Ab Wheel-2×10

5a-Ab Wheel-3×15 5a-Ab Wheel-3×12 5a-Ab Wheel-3×10

5b-BB Twists-3×15/15 5b-BB Twists-3×12/12 5b-BB Twists-3×12/12

Day 3 Day 3 Day 3 Day 3

1-Speed Bench Press w/ Chains-6×3 at 60% 1-Speed Bench Press w/ Chains-6×3 at 65% 1-Speed Bench Press w/ Chains-6×3 at 70% 1-Speed Bench Press-6×3 at 50%

2-Seated Military Press to Top of Head-2×12 2-Seated Military Press to Top of Head-2×10 2-Seated Military Press to Top of Head-2×8 2-Seated Military Press to Top of Head-2×5 (Light)

3-Chinups-5×5 with weight, 1xAMAP with bodyweight 3-Chinups-5×5 with weight, 1xAMAP with bodyweight 3-Chinups-5×5 with weight, 1xAMAP with bodyweight 3-Chinups-3×5 with bodyweight

4-Dips-3×8 with weight 4-Dips-3×8 with weight 4-Dips-3×8 with weight 4-Dips-2×5 with bodyweight

5-DB Incline Flies-2×12 5-DB Incline Flies-2×12 6-DB Incline Flies-2×12

6a-DB 90/90 Swings-2×20 6a-DB 90/90 Swings-2×15 6a-DB 90/90 Swings-2×12

6b-BB Curls-2×20 6b-BB Curls-2×15 6b-BB Curls-2×12

6c-DB Shrugs-2×20 6c-DB Shrugs-2×15 6c-DB Shrugs-2×12

Day 4 Day 4 Day 4 Day 4

1-Speed Deadlift w/ Chains-6×1 at 50% 1-Speed Deadlift w/ Chains-6×1 at 55% 1-Speed Deadlift w/ Chains-6×1 at 60% 1-Speed Deads-3×3 at 50%

2-Speed Squats w/ Chains-6×2 at 50% 2-Speed Squats w/ Chains-6×2 at 55% 2-Speed Squats w/ Chains-6×2 at 60% 2-Speed Squats-3×3 at 50%

3-Single Leg Squats-2×8 each leg 3-Single Leg Squats-2×7 each leg 3-Single Leg Squats-2×6 each leg 3-Reverse Hypers-2×10

4-Reverse Hypers-3×15 4-Reverse Hypers-3×12 4-Reverse Hypers-3×12

5a-Wide Leg Situps-3×15 5a-Wide Leg Situps-3×12 5a-Wide Leg Situps-3×12

5b-DB Side Bends-3×15/15 5b-DB Side Bends-3×12/12 5b-DB Side Bends-3×12/12

 

 

Utilizing backdown sets, like the 75%x3x5-8 after the ME Bench work on Day 1, is a great way to build size and practice technique.

 

Elite raw powerlifter, Yessica Martinez of Miami, FL, uses Westside methods for her training…I’m sold

Click here to listen to my interview with Yessica

Week 5-8

Week 5 Week 6 Week 7 Week 8 (Deload)

Day 1 Day 1 Day 1 Day 1

1-Drop Pushups-4×2 1-Drop Pushup-5×2 1-Drop Pushup-6×2 1-Drop Pushup-3×2

2-2 Board Press-Up to 2rm, Backdown-80% of day’s best 2×3-5 2-Floor Press-Up to 2rm, Backdown-80% of day’s best 2×3-5 2-Bench Press-Up to 2rm, Backdown-80% of day’s best 2×3-5 2-Reverse Band Press-80% of Week 3’s bench for 3×3

3-DB Incline Bench-2×10 3-DB Flat Bench-2×10 3-DB Floor Press-2×10 3-Chest Supported Rows-3×10

4a-DB Rows-5×15 4a-DB Rows-5×12 4b-Chest Supported Rows-5×10 4-Arms and Shoulders-2×15-20 of whatever you want

4b-Band Pullaparts-5×20 4b-Band Pullaparts-5×20 4b-Band Pullaparts-5×20

5a-DB Front Raises-3×20 5a-DB Front Raises-3×15 5a-DB Front Raises-3×12

5b-DB Hammer Curls-3×20 5b-DB Hammer Curls-3×15 5b-DB Hammer Curls-3×12

5c-Rope Pushdowns-3×20 5c-Rope Pushdowns-3×15 5c-Rope Pushdowns-3×12

Day 2 Day 2 Day 2 Day 2

1-Seated Box Jump-6×3 to 80% of max height 1- Seated Box Jump-5×2 to 90% of max height 1- Seated Box Jump-4×1 up to a max height 1-Seated Box Jump-3×3 to 75% of max height

2-Safety Squat Bar Squats-Up to 2rm 2-Deadlift-Up to 2rm 2-Back Squat-Up to 2rm 2-Reverse Band Squat-80% of Week 3 Squat 3×3

3-Rack Pulls-3×3 at 60-80% 3-Dead Squats-6×1 at 70%-90 sec rest 3-Defecit Pulls-3×3 at 60-80% 3-GHRs-3×10

4-GHRs-4×12 4-GHRs-4×10 4-GHRs-4×8 4-Ab Wheel-2×10

5a-Ab Wheel-3×12 5a-Ab Wheel-3×10 5a-Ab Wheel-3×8

5b-BB Twists-3×12/12 5b-BB Twists-3×10/10 5b-BB Twists-3×8/8

Day 3 Day 3 Day 3 Day 3

1-Speed Bench Press w/ Bands-6×3 at 60% 1-Speed Bench Press w/ Bands-6×3 at 65% 1-Speed Bench Press w/ Bands-6×3 at 70% 1-Speed Bench Press-6×3 at 50%

2-Seated Military Press to Top of Head-2×8 2-Seated Military Press to Top of Head-2×7 2-Seated Military Press to Top of Head-2×6 2-Seated Military Press to Top of Head-2×5 (Light)

3-Chinups-5×5 with weight, 1xAMAP with bodyweight 3-Chinups-4×5 with weight, 1xAMAP with bodyweight 3-Chinups-3×5 with weight, 1xAMAP with bodyweight 3-Chinups-3×5 with bodyweight

4-Dips-3×6 with weight 4-Dips-3×6 with weight 4-Dips-3×6 with weight 4-Dips-2×5 with bodyweight

5-DB Incline Flies-2×12 5-DB Incline Flies-2×12 6-DB Incline Flies-2×12

6a-DB 90/90 Swings-2×20 6a-DB 90/90 Swings-2×15 6a-DB 90/90 Swings-2×12

6b-BB Curls-2×20 6b-BB Curls-2×15 6b-BB Curls-2×12

6c-DB Shrugs-2×20 6c-DB Shrugs-2×15 6c-DB Shrugs-2×12

Day 4 Day 4 Day 4 Day 4

1-Speed Deadlift w/ Bands-5×1 at 50% 1-Speed Deadlift w/ Bands-5×1 at 55% 1-Speed Deadlift w/ Bands-5×1 at 60% 1-Speed Deads-3×3 at 50%

2-Speed Squats w/ Bands-5×2 at 50% 2-Speed Squats w/ Bands-5×2 at 55% 2-Speed Squats w/ Bands-5×2 at 60% 2-Speed Squats-3×3 at 50%

3-BB Lunges-2×8 each leg 3-BB Lunges-2×7 each leg 3-BB Lunges-2×6 each leg 3-Reverse Hypers-2×10

4-Reverse Hypers-3×15 4-Reverse Hypers-3×12 4-Reverse Hypers-3×12

5a-Wide Leg Situps-3×12 5a-Wide Leg Situps-3×10 5a-Wide Leg Situps-3×10

5b-DB Side Bends-3×12/12 5b-DB Side Bends-3×10/10 5b-DB Side Bends-3×10/10

 

 

For exercises that don’t outline percentages or guide you towards a rep max, you want to use a weight that is challenging but still submaximal, don’t miss reps ever on supplementary or accessory work.

Week 9-12

Week 9 Week 10 Week 11 Week 12 (Deload)

Day 1 Day 1 Day 1 Day 1

1-Rebound Pushups-4×2 1-Rebound Pushup-5×2 1-Rebound Pushup-6×2 1-Rebound Pushup-3×2

2-2 Board Press-Up to 1rm, Backdown-85% of day’s best 1×2-3 2-Floor Press-Up to 1rm, Backdown-85% of day’s best 1×2-3 2-Bench Press-Up to 1rm, Backdown-85% of day’s best 1×2-3 2-Reverse Band Press-85% of Week 3’s bench for 3×1

3-DB Incline Bench-2×8 3-DB Flat Bench-2×8 3-DB Floor Press-2×8 3-Chest Supported Rows-3×10

4a-Reverse Band Rows-5×15 4a-Reverse Band Rows-5×12 4b-Reverse Band Rows-5×10 4-Arms and Shoulders-2×15-20 of whatever you want

4b-Band Pullaparts-5×20 4b-Band Pullaparts-5×20 4b-Band Pullaparts-5×20

5a-DB Front Raises-3×20 5a-DB Front Raises-3×15 5a-DB Front Raises-3×12

5b-DB Hammer Curls-3×20 5b-DB Hammer Curls-3×15 5b-DB Hammer Curls-3×12

5c-Rope Pushdowns-3×20 5c-Rope Pushdowns-3×15 5c-Rope Pushdowns-3×12

Day 2 Day 2 Day 2 Day 2

1-Depth Jumps from 18”-3×5 1- Depth Jumps from 21”-3×4 1- Depth Jumps from 24”-3×3 1-Seated Box Jump-3×3 to 75% of max height

2-Safety Squat Bar Squats-Up to 1rm 2-Deadlift-Up to 1rm 2-Back Squat-Up to 1rm 2-Reverse Band Squat-80% of Week 3 Squat 3×3

3-Rack Pulls-5, 3, 1 at 65-85% 3-Dead Squats-3×1 at 70-80%-120 sec rest 3-Defecit Pulls-5, 3, 1 at 65-85% 3-GHRs-3×10

4-GHRs-3×10 4-GHRs-3×8 4-GHRs-3×6 4-Ab Wheel-2×10

5a-Ab Wheel-3×10 5a-Ab Wheel-3×8 5a-Ab Wheel-3×6

5b-BB Twists-3×10/10 5b-BB Twists-3×8/8 5b-BB Twists-3×6/6

Day 3 Day 3 Day 3 Day 3

1-Speed Bench Press-6×3 at 60% 1-Speed Bench Press-6×3 at 65% 1-Speed Bench Press-6×3 at 70% 1-Speed Bench Press-6×3 at 50%

2-Seated Military Press to Top of Head-2×5 2-Seated Military Press to Top of Head-2×4 2-Seated Military Press to Top of Head-2×3 2-Seated Military Press to Top of Head-2×5 (Light)

3-Chinups-3×5 with weight, 1xAMAP with bodyweight 3-Chinups-3×4 with weight, 1xAMAP with bodyweight 3-Chinups-3×3 with weight, 1xAMAP with bodyweight 3-Chinups-3×5 with bodyweight

4-Dips-3×5 with weight 4-Dips-3×5 with weight 4-Dips-3×5 with weight 4-Dips-2×5 with bodyweight

5-DB Incline Flies-2×12 5-DB Incline Flies-2×12 6-DB Incline Flies-2×12

6a-DB 90/90 Swings-2×20 6a-DB 90/90 Swings-2×15 6a-DB 90/90 Swings-2×12

6b-BB Curls-2×20 6b-BB Curls-2×15 6b-BB Curls-2×12

6c-DB Shrugs-2×20 6c-DB Shrugs-2×15 6c-DB Shrugs-2×12

Day 4 Day 4 Day 4 Day 4

1-Speed Deadlift-4×1 at 50% 1-Speed Deadlift-4×1 at 55% 1-Speed Deadlift-4×1 at 60% 1-Speed Deads-3×3 at 50%

2-Speed Squats-4×2 at 50% 2-Speed Squats-4×2 at 55% 2-Speed Squats-4×2 at 60% 2-Speed Squats-3×3 at 50%

3-BB Step Ups-2×8 each leg 3-BB Step Ups-2×7 each leg 3-BB Step Ups-2×6 each leg 3-Reverse Hypers-2×10

4-Reverse Hypers-3×15 4-Reverse Hypers-3×12 4-Reverse Hypers-3×12

5a-Wide Leg Situps-3×10 5a-Wide Leg Situps-3×8 5a-Wide Leg Situps-3×6

5b-DB Side Bends-3×10/10 5b-DB Side Bends-3×8/8 5b-DB Side Bends-3×6/6

 

Final Considerations

 

There isn’t anything too fancy or clever about this program. Three weeks of 3 rep maxes, 3 weeks of 2 rep maxes, 3 weeks of 1 rep maxes; decreasing volume of supplementary work and basic assistance work to promote growth and stay healthy. Use this simple equation to compare your 3, 2 and 1rm and set goals for yourself each week…

 

.033(Weight Used x Reps)+Weight=Projected Max

 

For example if you bench press 315×3 in week 3, a projected max of 346; during week 6 you should aim to do at least 330×2, a projected max of 351. Go into each session with a goal number in mind and stick to that plan. Another important thing to keep in mind when doing Max Effort work is to NEVER MISS REPS!! Missing reps doesn’t make you stronger, making them does, plus missing reps is a bad habit to get into and will wreak havoc on your confidence. If the plan for the day calls for a 3rm, you are much better off doing something slightly lighter for 3 and walk away telling yourself you had it for 4+ reps, than getting 2 reps and missing a 3rd. Success breeds confidence.

 

Conjugate Periodization is a proven system to get people brutally strong, make sure that you are choosing your ME exercises wisely, using a small enough exercise pool that you can really track your progress and getting in ample volume to improve your motor learning. Do all of these things and Conjugate Periodization can produce huge numbers for a raw lifter as well.

 

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Setting Up Westside for the Raw Lifter

(Anmerkung: Hier ist mir offensichtlich die Quelle verloren gegangen... wenn ich recht erinnere könnte es von Jordan Syatt gewesen sein.)

 

The Westside Method is widely accepted as the "go-to" system for developing absolute strength. The system utilizes the max effort method, dynamic effort method, and the repetition effort method. How you choose to use these principles will determine your success. This is exactly what I will be discussing in this article.

 

Louie has spent a long time perfecting the Westside Method for geared lifters. However, if you’re a raw lifter, then you may need to tweak some things to suit your individual needs. Westside is a system, not a program. If something isn’t working, ditch it.

Max Effort Method

 

The max effort method is your meat and potatoes. It involves rotating the main lift every one to three weeks. This allows you to handle maximum weight 90-100% every week.

 

When selecting the exercises in you rotation, pick exercises that actually target your sticking point. If you’re weak off the chest, would you choose the incline press or a close-grip 4-board? Exactly. I have had good results by training my weakness for two max effort workouts and then my strong point for the next session, repeated in that fashion.

 

If I feel like crap one day, then I’ll do a triple or a max set of five instead. Don’t be afraid to do this. It’s not going to make you weaker - not every day can be the day.

Dynamic Effort Method

 

You gotta be fast to be strong! If I neglect speed work, my lifts start to move slowly, my deadlifts won’t budge, and I can’t hit PRs. Not good. Like it or not, the dynamic effort method will develop explosiveness that will compliment your maximum strength. Also, speed work is often done for 6-12 sets for 1-3 reps, making it a great opportunity to practice your setup and technique.

 

Now, before I get into percentages, think about this: Some people are faster than they are strong, and vice versa. Not everyone can lift 60% at 0.9- 1.2m/s. If you’re having a bad day, that 60% can be more like 70%. The correct percentage for you will have to be determined by your bar speed on the day. So, if you’re a "grinder" and you need to use 35% to be fast, then stay with it. Just remember what speed work is about and why you’re doing it.

 

Repetition Effort Method

 

Train like a bodybuilder...but before you go reaching for you iPhone to post shirtless selfies of yourself on your Instagram account, remember that this is Powerlifting. This is the method used to build muscle where it’s needed in order to bring up our competition lifts.

 

 

The supplemental lift will come after the main movement and should specifically target your weak point. The accessory lift comes next. This exercise should help build the supplemental. Again, choosing the appropriate supplemental and accessory exercises can be a daunting and frustrating task and may take some trial and error. The exercises you choose will be based on your individual weaknesses and how you’re built. Since we’re building muscle here, I recommend using full ROM exercises over partials for the added time under tension.

 

Take the bench press for example:

 

Weak off the chest: Incline DB presses

Weak midpoint: Incline barbell press

Weak lockout: Close-grip incline press

 

Bands and chains can be added, but don’t go crazy with them. Keep in mind that the supplemental lifts are used to build muscle. Also remember that accommodating resistance is harder on the CNS than straight weight, and bands more so than chains.

Two Common Misconceptions

 

Below are two training tools associated with Westside that are quite popular to bash, perhaps due to the raw vs. geared debate or those who believe Westside is for geared lifters only. Either way, it’s a load of crap.

Box Squats

 

These have been getting a bad rap by a lot of people. Box squats will develop the posterior chain like nothing else. They can be used for max effort, dynamic effort, or even as a supplemental lift. They teach you to stay tight and how to be explosive, and they’re also easier to recover from than regular squats. What more do you want?!

 

The biggest problem I see with box squats is when they are performed incorrectly. If you don’t sit back far enough, if you lose tightness, or if you end up rocking off the box, then don’t be surprised if they don’t yield any results. Ease into these until you nail the form. Remember, as with all lifts, you’re only as strong as your technique.

 

Bands and Chains

 

Bands and chains are a great tool to use in your training. They make you faster and stronger, and they teach you to get tight. It's too bad that most people don’t know how to use them.

 

Louie recommends setting up the accommodating resistance to give 25% at the top of the lift. For some reason everyone seems to think that this is set in stone! If your raw deadlift was weak off the floor, then do you really need any accommodating resistance? Probably not.

 

Here is an example of the kind of accommodating resistance percentages you might be better off using based on the sticking point. I’ll use the bench press again:

 

Weak off the chest: No accommodating resistance

Weak midpoint: 10-15% accommodating resistance

Weak lockout: 20-25% accommodating resistance

 

Bringing up a Weak Point

 

A weak point can be caused by technical, mental or physical influences. I’m not going to touch on the technical or mental aspects as there are plenty of articles and instructional videos out there already. However, a physical weak point can be caused by a lack of:

 

Strength

Speed

Hypertrophy

 

Don’t fall victim to the belief that you can simultaneously increase these three attributes effectively. If you’re strong but need to be more explosive, then lower the max work so that you can focus on speed. For best results, pick one attribute for the squat/deadlift and the bench press, and train the others enough to maintain them.

 

It is no coincidence that I started smashing my old squat PRs when I wasn’t able to bench press or deadlift for three months after my wrist surgery. I’m sure you’ve probably heard about other lifters in similar situations; some guy can't squat or deadlift due to a lower back issue. However, six months later, his bench is up 20 pounds! Maybe that’s why it’s not uncommon for bench-only guys to have a double bodyweight bench? Something to think about...

 

"Do less for strong body parts and more for weak ones. Don't just add volume on top of volume for someone who is already training hard." – John Meadows.

 

Here are some questions, which I stole from Jim Wendler, to help you assess your weakness:

 

Strength: Can you grind out a max effort lift for three to five seconds, or do you just fade out?

Speed: Do sets with 60% of your max move explosively?

Hypertrophy: Do you have enough muscle mass to compete in your weight class?

 

Once you find the area that needs improvement, as well as those areas that you need to maintain, you can use the below as a rough guide of how to program your training:

 

 

Maintain

Regular

Push

Max Effort

3-5 lifts @ 80-100%

3 lifts @ 90-100%

4-5 @ 90-100%

Dynamic Effort

18 lifts

24 lifts

30 lifts

Repetition Method*

3x5

5x5

4x10

Score**

1

2

3

* Supplemental on ME and DE Days; ** Ability to recover – from easy to hard

 

Whatever combination you choose, your score should be no more than six for the bench press and the squat/deadlift.

 

Progression

 

Don’t jump straight into high amounts of work. Instead, allow your body to adjust. Drop the other things back before you gradually increase the work needed to bring up your weakness.

 

Dave Tate, in the elitefts™ bench manual, talks about Bridging — the term he uses to explain a smart progressive way to add volume to a weak point from one workout to the next in order to avoid injury. This is accomplished by changing exercises and using a heavier one each workout. Take the triceps for example: pushdowns, dumbbell extensions, barbell extensions, JM press, and high board presses.

 

In regards to the recommendations for the repetition effort method in this guide, that’s based solely on my training. You be the judge of what high/low volume is for you.

Final Thoughts

 

It’s also worth mentioning that, when choosing exercises, you need to be realistic in terms of what you can recover from. Not everyone can deadlift every week and get stronger. Louie once said, "Why do an exercise that takes more than it gives back?" He advocates using speed pulls, various types of box squats, and good mornings to build the deadlift. A front squat done without a belt is going to be easier to recover from than a reverse band deadlift. You still max out but less weight is needed to do so, meaning you can recover faster.

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Weitere Programme, die ihre (geistigen) Wurzeln in der "Westside Method" haben, sind Jim Wendlers 5/3/1 und DeFrancos WS4SB.

 

Zu Ersterem habe ich in anderen Threads so ziemlich alles geschrieben, was ich dazu schreiben kann. Auf Letzeres will ich hier noch eingehen...

 

DeFranco bleibt beim Training seiner Athleten enger an der Westside Method, als Jim Wendler. in der aktuellen Fassung - ich zitiere hier viel aus den Artikeln auf seiner Homepage (hier zumeist aus Teil 3) - ist der Aufbau der Einheiten wie folgt:

 

MONDAYMax-Effort Upper Body
TUESDAYDynamic-Effort Lower Body
WEDNESDAY – Off
THURSDAYRepetition Upper Body
FRIDAYMax-Effort Lower Body
SATURDAY – Off
SUNDAYOff

You can also split up the training like this…

MONDAYMax-Effort Lower Body
TUESDAYOff
WEDNESDAYMax-Effort Upper Body
THURSDAYOff
FRIDAYDynamic-Effort Lower Body
SATURDAYOff
SUNDAYRepetition Upper Body

 

Man muss dazu erwähnen, dass DeFranco seine Athleten (zumindest die Profis) i. d. R. in der Off-Season trainiert, so dass also mehr Zeit ins Krafttraining gesteckt werden kann, da die Athleten nicht bei den Mannschaften sind, sondern sich quasi allein vorbereiten müssen.

 

Die Einheiten sind wie folgt aufgebaut:

 

MONDAY – Max-Effort Upper Body

  1. Max-Effort Exercise – work up to a max set of 3-5 reps in one of the following exercises:
    • Thick bar or regular barbell bench press
    • Barbell floor press
    • Rack lockouts / Suspended chain lockouts
    • Incline barbell bench press (regular grip or close grip)
    • Close-grip bench press (index finger on smooth part of bar)
    • Weighted chin-ups
    • Board presses or foam presses
    • Chain bench press (*recommended for not-so-skinny bastards)
    • Band bench press (*recommended for not-so-skinny bastards)
    • Reverse band bench press (*recommended for not-so-skinny bastards)
  2. Supplemental Exercise – perform 2 sets of max reps in one of the following exercises. (Choose a weight you can perform for 15-20 reps on the 1st set. Use the same weight for both sets and rest 3-4 minutes between sets).
    • Flat DB bench press (palms in or out)
    • Incline DB bench press (palms in or out)
    • DB floor press (palms in)
    • Barbell push-ups (wearing weighted vest)
    • Blast strap push-ups (wearing weighted vest)
    • “Criss-cross” chain push-ups
    • “Triceps death”
    • Chin-ups (don’t perform these if you chose to do weighted chin-ups for your first exercise)
  3. Horizontal pulling / Rear delt superset – Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3-4 supersets of 8-12 reps of each exercise.
    • Group 1
      • DB rows
      • Barbell rows
      • Seated cable rows (various bars)
      • T-bar rows
      • Chest supported rows
    • Group 2
      • Rear delt flyes
      • Scarecrows
      • Face pulls
      • Seated DB “power cleans”
      • Band pull-aparts
  4. Traps – Perform 3 – 4 sets of 8-15 reps of one of the following exercises:
    • DB shrugs
    • Barbell shrugs
    • Safety squat bar shrugs
    • Behind the back barbell shrugs
  5. Elbow flexor exercise – Perform 3-4 sets of 8-15 reps of one of the following exercises:
    • Barbell curls (regular or thick bar)
    • DB curls (standing)
    • Seated Incline DB curls
    • Hammer curls
    • Zottmann curls
    • Iso-hold DB curls

TUESDAY – Dynamic-Effort Lower Body

  1. Jump training – choose one of the following exercises and perform 5-8 sets of 1-3 jumps:
  2. Unilateral exercise (w/ added ROM) – choose one of the following exercises and perform 2-3 sets of 8-10 reps:
    • Bulgarian split squats, front leg elevated (holding DB’s or with a barbell)
    • Barbell reverse lunge, front foot elevated
    • Barbell reverse lunge w/ knee lift (front foot elevated)
    • Step-ups (box height slightly above knee)
  3. Hip extension exercise – choose one of the following exercises and perform 3 sets of 8-12 reps:
    • 45-degree hyperextensions
    • Reverse hyperextensions
    • Pull-throughs
    • Swiss ball back bridge + leg curl
    • Glute-ham raises
    • Romanian deadlift
    • Forward sled dragging, upright posture (3 sets of 30 yards)
  4. Weighted Abdominals – choose one of the following exercises and perform 4 sets of 10-15 reps:
    • DB side bends
    • Offset barbell side bends
    • Barbell Russian twists
    • Low cable or band pull-ins
    • Hanging leg raises
    • Weighted Swiss ball crunches
    • Spread-eagle sit-ups (holding DB over chest)
    • Standing sit-ups (using a band or a high pulley)

THURSDAY – Repetition Upper Body

  1. Repetition Exercise – choose one of the following exercises and perform 3 sets of max reps OR 4 sets of 12-15 reps:
    • Flat DB bench press (palms in or out)
    • Incline DB bench press (palms in or out)
    • DB bench press on Swiss ball (palms in or out)
    • DB floor press (palms in)
    • Push-up variations
    • Chin-up variations
    • Barbell bench press (55-60% of 1RM)
  2. Vertical pulling / Rear delt superset – Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3-4 supersets of 8-12 reps of each exercise.
    • Group 1
      • Lat pulldowns (various bars)
      • Chin-ups (don’t perform these if you chose to do chin-ups for your first exercise)
      • Straight arm pulldowns
    • Group 2
      • Rear delt flyes
      • Scarecrows
      • Face pulls
      • Seated DB “power cleans”
      • Band pull-aparts
  3. Medial delts – choose one of the following exercises and perform 4 sets of 8-12 reps:
    • DB lateral raises
    • L-lateral raises
    • Cable lateral raises
    • DB military press
    • DB side press
  4. Traps / Arms superset – Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3 supersets.
    • Group 1 (Perform 8-10 reps)
      • DB shrugs
      • Barbell shrugs
      • Safety squat bar shrugs
      • Behind the back barbell shrugs
    • Group 2
      • Barbell curls (8-10 reps each set)
      • DB curls (8-10 reps each set)
      • Seated Incline DB curls (8-10 reps each set)
      • Hammer curls (8-10 reps each set)
      • Zottmann curls (8-10 reps each set)
      • Iso-hold DB curls (8-10 reps each set)
      • DB triceps extensions (10-15 reps each set)
      • Triceps pushdowns (15-25 reps each set)
  5. Grip / Forearms – choose one of the following exercises:
    • Wrist roller (2-3 sets of 2-3 reps)
    • Thick bar or heavy DB holds (2-3 sets of max time)
    • Plate pinch gripping (2-3 sets of 2-3 reps)
    • Captains of Crush gripper (3 sets of max reps each hand)
    • Rice digs (3 timed sets)

*DON’T train your grip/forearms if you’re planning on deadlifting the next day.

FRIDAY – Max-Effort Lower Body

  1. MAX-EFFORT LIFT work up to a max set of 3-5 reps in one of the following exercises:
    • Box squats (regular bar, safety squat bar, cambered bar, buffalo bar)
    • Free squats (regular bar, safety squat bar, cambered bar, buffalo bar)
    • Straight bar deadlifts (traditional style, sumo style)
    • Trap Bar deadlifts
    • Rack pulls (partial deadlifts)
    • Tire flip – (remember, your max-effort lifts don’t necessarily have to be limited to just barbell exercises!)

*Bands and/or chains can be incorporated into all of the above exercises for the not-so-skinny bastards reading this article.

  1. UNILATERAL MOVEMENTchoose one of the following exercises and perform 3 sets of 6-12 reps:
    • Bulgarian split squat variation (holding DB’s or with a barbell)
    • Reverse lunge variation
    • Step-up variation
    • Walking lunges
    • Backward sled drags (3 sets of 30 yards)
    • Forward sled drags, 45-degree angle (3 sets of 30 yards)
  2. HAMSTRING / POSTERIOR CHAIN MOVEMENTchoose one of the following exercises and perform 3 sets of 8-12 reps:
    • 45-degree hyperextensions
    • Reverse hyperextensions
    • Pull-throughs
    • Swiss ball back bridge + leg curl
    • Glute-ham raises
    • Romanian deadlifts
    • Forward sled dragging (upright posture)
  3. Ground-based, high-rep abdominal circuit – Example: sprinter sit-ups, V-ups, toe touches, hip thrusts. Perform 10-20 reps of each exercise and go through the circuit 2-3 times. Rest 1-2 minutes between circuits.

 

Üblicherweise rotiert man die Hauptübung an den ME-Days nach 3 Wochen und wählt eine andere Übung aus der Liste. Die anderen Übungen können seltener rotiert werden (bspw. alle 4-8 (12) Wochen).

 

Da es, ähnlich wie bei 5/3/1, Möglichkeiten gibt nur 3x oder 2x/Woche zu trainieren (s. Artikel) ist dies Programm IMHO auch langfristiger geeignet für Leute, die ggf. mal Phasen im Leben haben, wo mehr oder eben weniger Zeit für Krafttraining zur Verfügung steht (Sportler (In- und Off-Season), Phasen hoher Arbeitsbelastung o. ä.)

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In dem Zusammenhang, auch wenn ich mich wiederhole...

 

Dave Tate hat früher bei Simmons trainiert und immernoch ein Anhänger der Methode, auch wenn er jetzt logischerweise anders trainiert. Für Technik-Fragen zu einzelnen Übungen (hier hauptsächlich Technik in den KDK-Übungen - Achtung! mit oder ohne Ausrüstung?) verweise ich auf seine Artikel, die in den 101-Threads zur Technik verlinkt sind. Auch seine Videos (YT) sind i. d. R. sehr differenziert und gut erklärt und lohnen sich daher, wenn man an Kraftaufbau interessiert ist.

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vor 23 Stunden schrieb Ghost:

MAX-EFFORT LIFT work up to a max set of 3-5 reps

 

Eine Sache bei WS4SB wirft immer wieder Fragen auf: Wie gestaltet man das hocharbeiten auf das geforderte "tägliche Maximum (mit sauberer Technik!)" von 3 bis 5 Wdh.?

 

DeFranco selber schlägt folgendes vor (Umrechnung lb in kg: lb/2,2):

Here’s an example of “working up” to a max set of 3 reps in the box squat. Assuming the athlete’s goal is to box squat 315 lbs. for 3 reps, a sample warm-up would look something like this:

95 X 5
135 X 5
185 X 3
225 X 3
275 X 3
295 X 3
315 X 3

 

Folgende Punkte sind dabei besonders zu beachten:

0. Man soll ausreichend erwärmt, aber nicht zu sehr ermüdet sein, wenn man bei den Topsätzen ankommt (hier geht es vorrangig um Kraft).

1. Die Technik und das Setup sind für jeden Satz gleich, egal ob "Warm-up" oder "Arbeitssatz".

2. Pausenzeiten werden nach individuellem Bedarf gestaltet, d. h. am Anfang braucht man vielleicht gar keine Pause, in den "mittleren Aufwärmsätzen" sind 1-2 (3)min. ausreichend und zum Ende hin (und vor den Topsätzen) sind 3-5 (bis 8-10) min. in Ordnung. Bankdrücken braucht i. d. R. weniger Pause, als Kniebeuge oder Kreuzheben (wo Pausen wiederum länger als bei Kniebeugen sein können). Ihr müsst fit für den nächsten Satz sein.

3. Notiert euch ruhig eure Aufwärmsätze (Gewichte und Steigerungen), um im jedem Training die gleiche oder ein ganz ähnliche Erwärmung zu haben. Die Vergleichbarkeit der Trainingseinheiten wird dadurch auch besser.

4. Die allerersten Sätze können 5 oder mehr Wdh. haben, ab den mittleren Sätzen sollten nur soviele Wdh. gemacht werden, wie in den Topsätzen.

5. Auch wenn ihr mit Leuten zur Absicherung arbeitet... Fangt nur einen Satz an, von dem ihr sicher seid, ihn auch mit guter Technik beenden zu können! Es geht nur um ein "tägliches Maximum" und niemals um einen "Alltime PR".

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