2009 Articles

Oct 18

USING THE CONJUGATE SYSTEM

Posted by Doris Simmons on

Westside has always used the conjugate method. I realized I could only squat, bench, or deadlift so much by doing only those three lifts. I was using several pin levels, different box heights, and many forms of benching such as board pressing and floor pressing in the early 1970s. I found out early on that after 3 weeks of doing the same lift I regressed. That’s how the 3-week pendulum wave became a constant fixture at Westside. Westside max effort day is designed with the best of three systems. The Bulgarian max effort day is distinguished by lifting as heavy...

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Oct 18

DEADLIFTING

Posted by Doris Simmons on

Westside has 15 members who deadlift more than 800 pounds, six women who have done more than 500 pounds, and one, M. Liggett, who deadlifed 484 at 132 body weight. I have found a common denominator for deadlifting success: the proper selection of special exercises. Let’s start with special squatting. Safety Squat Bar. This bar plays a large role in our deadlifting. Use a narrow squat stance and a box of 4 inches lower than your regular box that you use to train the squat. Work up to a 5- or 3-rep or single box record. The Safety Squat bar...

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Oct 18

SQUAT THE KING LIFT

Posted by Doris Simmons on

The squat is the king of all exercises. It builds strong legs and hips which helps in all sports, but of course, is an official power lift. The squat is the first lift contested and sets the tone for the rest of the meet. Without gear, when the squat goes up so does the pulls, power clean, power snatch and of course deadlift.  There are many forms of squatting. You can do both front and back squats. With technology, we have a Zercher squat harness, Bow Bar which has a 2” camber, a rackable cambered bar and a safety squat bar. The safety squat bar is also...

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Oct 18

Dynamic Effort Method™ - Circa 2009

Posted by Louie Simmons on

The dynamic method is sometimes referred to as speed work. There are some who think it is not necessary to work on speed. This is just one part of the total strength equation. Sometimes when people read a little, they become dangerous. A little knowledge can be a curse. One day a couple lifters and I were having a discussion about the training philosophies of Dr. Y. V. Verkhoshansky. I explained to them that Dr. Verkhoshansky is an expert on power metrics, or the entire collection of jumping, rebounding, and shock training. While some refer to me as a weight...

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Oct 18

Maximal Effort Method™ - Circa 2009

Posted by Doris Simmons on

There are three methods of strength training. 1. Maximal effort method: lifting a maximal load against a maximal resistance.2. Repetition method: lifting a nonmaximal load to failure; during the final repetitions, the muscles develop the maximum force possible in a fatigued state.3. Dynamic effort: lifting a nonmaximal load with maximal speed. (See: Science and Practice of Strength Training, V. Zatsiorsky.) The max effort method is superior to the other common methods. It improves intermuscular and intramuscular coordination, because the body will adapt to only the stimulus placed upon it. The max effort method will produce the greatest strength gains. While...

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