Strength Training Articles

Strength Training Articles

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Starting Conjugate: Lower Body Accessory Training

Starting Conjugate: Lower Body Accessory Training

During each lower body training day, we will perform accessory exercises immediately after the main lift(s). These exercises are intended to directly target the muscle groups of the lower body to improve strength, muscle mass, and work capacity. As an athlete, the end goal is to use these exercises to become stronger overall, resulting in increased strength in the squat, bench, and deadlift, along with improved athletic performance.

Sat Sep 23, 2023
The Anderson Squat

The Anderson Squat

The Anderson squat is a variation created by the late great Paul Anderson, a world-renowned Olympic weightlifter and strongman. Paul was an Olympic gold medal winner and is known as possibly the strongest man ever to walk the earth. The Anderson squat was one of his preferred ways to develop lower body strength. 

Sun Sep 17, 2023
Starting Conjugate: Training Advice III

Starting Conjugate: Training Advice III

Successful Conjugate-based training depends on the coach or athlete's understanding of strength training theory and the application of strength training methods. While those new to our methods may only notice the bands, chains, specialty bars, and exercise variations initially, they soon discover everything we do has a purpose. The end goal is consistently delivering the most optimal programming possible.

Tue Sep 12, 2023
Absolute Strength vs. Relative Strength

Absolute Strength vs. Relative Strength

When discussing absolute strength, we must also begin to consider the relative  strength of the athlete. Relative strength refers to the absolute strength of an individual compared to their total body weight. Opposed to absolute strength, which only considers the amount of force produced, relative strength compares the amount of force produced and compares that force to the athlete's body weight to determine pound-for-pound strength. 

Wed Sep 06, 2023
How to Fix Your Deadlift Weakness

How to Fix Your Deadlift Weakness

Improvement depends on your ability to be honest with yourself and acknowledge your weaknesses in the gym. Once this is done, a plan of attack can be formulated to address the identified weaknesses. This becomes a pattern, and after some time, fewer and fewer weaknesses exist while sports performance continues to improve. Be honest with yourself and your training - always seek to find and destroy weaknesses. 

Sat Sep 02, 2023
Starting Conjugate: Training Walkthrough

Starting Conjugate: Training Walkthrough

At Westside, we use the Conjugate Method to achieve a "stair-step" pattern of improvement. This means we simultaneously develop multiple strengths relevant to sports performance, leading to consistent overall improvement provided our intensity, volume, frequency, and recovery time are appropriately planned. 

Sun Aug 27, 2023
How to Squat Correctly

How to Squat Correctly

Finding the form and technique that works best for you is integral to your success in the gym. You do not want to waste time using techniques that are either ineffective, place you at a disadvantage, or increase the risk of injury. Don’t fall victim to one-size-fits-all approaches to barbell training form and technique. Do the work, develop your style, and reap the benefits of optimal squat training. 

Sun Aug 20, 2023
The Need for GPP Training

The Need for GPP Training

General physical preparation training, commonly called GPP training, is the training or training phase used to establish the strength and endurance necessary to accomplish a sport-relevant training program. GPP training builds basic levels of strength, endurance, coordination, proficiency, and durability, allowing an athlete to train at increasingly high levels of volume and intensity. 

Thu Aug 10, 2023
What is a Powerlifting Gym?

What is a Powerlifting Gym?

Even if it means driving an hour or two, if you are serious about taking your strength and conditioning to the next level you need a facility that will allow you the freedom to do so. Unlike a commercial gym where a strong individual can be limited due to a lack of proper equipment, a powerlifting gym removes these limitations immediately. So, if you have made significant gains in a commercial gym, it is reasonable to suspect you will make even more significant gains at a powerlifting gym.

Tue Aug 01, 2023
Pin Press Bench

Pin Press Bench

One variation that is frequently used is the pin press bench. This joint angle-specific exercise focuses on and develops anterior shoulder and tricep strength. As athletes perform and benefit from this exercise, they will notice an ability to lock out heavier weights in the bench and overhead press and produce greater force from 90 degrees to lock out as the arms extend during sports competition.

Mon Jul 24, 2023
The Low Bar Squat

The Low Bar Squat

As the name suggests, the low bar squat is performed by carrying the bar lower on the back. This bar positioning allows the weight to sit lower on the torso, providing an athlete with improved balance in the squat due to the weight being carried closer to the trunk. Improved balance means increased levels of force production.

Sat Jul 15, 2023
Starting Conjugate: Basic Triceps Training

Starting Conjugate: Basic Triceps Training

One muscle group that significantly benefits from a Conjugate-based approach is the triceps brachii. With the max effort training we employ, and the amount of triceps training included in upper body accessory training, the triceps can't do anything other than get stronger. Much like how we are constantly focused on building up our back strength, we are just as focused on improving the strength of the triceps.

Fri Jul 07, 2023
Starting Conjugate: Deadlift Accessory Exercises

Starting Conjugate: Deadlift Accessory Exercises

Without appropriately selected accessory exercises, athletes risk current weaknesses becoming exacerbated while increasing the likelihood of injury as time passes. As we know, weak things break, and weak muscles become strained or torn if not sufficiently addressed.

Wed Jun 28, 2023
The Barbell Bench Press

The Barbell Bench Press

Developing a strong upper torso is an essential aspect of strength training. No matter the sport, athletes will benefit significantly by improving the strength of their shoulders, upper back, pecs, triceps, biceps, and forearms. Not only will strength and athletic performance improve, but the upper body will also become more resistant to injury.

Wed Jun 21, 2023
Four Weeks to an Overhead Press PR: Week 4

Four Weeks to an Overhead Press PR: Week 4

The Conjugate Method provides many different ways to set up an athlete to achieve a new PR in a specific lift. One of the most effective ways to do this is following a four-week max effort training plan that accounts for fatigue while providing effective absolute strength-focused training

Wed Jun 14, 2023
The Safety Bar Squat

The Safety Bar Squat

One of the specialty barbells regularly used at Westside Barbell is the safety squat bar, also known as the SSB. Aside from the giant cambered barbell, the SSB is the most commonly featured specialty barbell in a Conjugate Method training program. Considering the anterior chain emphasis this barbell provides, it is a barbell that should be in regular rotation for all athletes.

Fri Jun 09, 2023
Four Weeks to an Overhead Press PR: Week 3

Four Weeks to an Overhead Press PR: Week 3

Utilizing the bench press within an overhead press-focused training program expands the options a coach or athlete can choose from to create specific training effects and deliver desired training outcomes. Unfortunately, some fall into the trap of believing that main exercises must be ultra-specific to the task an athlete is training to accomplish.

Sat Jun 03, 2023
Sled Workouts

Sled Workouts

The sled is one of the most valuable pieces of equipment an athlete or coach can have at their disposal. Sled training can be manipulated and implemented in different ways to deliver a multitude of training benefits. Depending on the exercise programming, the sled can be used to improve strength, explosive power, and conditioning. 

Thu May 25, 2023
Four Weeks to an Overhead Press PR: Week 2

Four Weeks to an Overhead Press PR: Week 2

It is now week two of the four-week plan. Last week, the strict press was the main exercise of the day, performed for a top set of five repetitions. While most max effort training is spent training between 1-3 repetitions, using top sets of five reps can be an excellent way to build absolute strength while challenging work capacity with barbell weights around 75-80%.

Sun May 21, 2023
The Good Morning Exercise

The Good Morning Exercise

The good morning is a tremendous benefit to any athlete needing posterior chain strength and trunk stability. Not only can this exercise help reduce back injuries, but good mornings can also help reduce the chance of knee injuries. This is all due to how the good morning exercise rapidly builds the trunk, back, hips, glutes, and hamstrings. 

Tue May 16, 2023