Phase training is impractical for a couple of reasons, mainly detraining. Phase training will always lead to detraining as the athlete transitions from phase to phase. This means that you will lose a percentage of the gains you attained in the previous phase due to a lack of focus on that particular strength in the current phase. Essentially, you trade proficiency in one strength for another.

Wed Nov 09, 2022

As an athlete, one of the most important attributes you can develop is your absolute strength. Today, many coaches dispute the need for max effort training. These coaches will say that max effort training places an athlete at an increased risk of injury, or that their sport does not require an athlete to be “that strong”.

Wed Oct 19, 2022

At Westside, we have a few different ways we go about training the triceps. To maximize your results, you must train the triceps in a few different ways to improve strength, size, and muscular endurance. Effective tricep training includes more than a few sets on the cable press-down machine after your main exercise. 

Fri Oct 14, 2022

One important attribute in all sports, especially grappling sports, is absolute strength. Absolute strength represents the maximal amount of force an athlete can produce. Gains in absolute strength for a grappler lead to stronger takedowns, better sprawls, improved control, and the ability to use strength to force submissions when technique fails.

Tue Oct 11, 2022

When most think of conditioning work, their mind goes to exercises like long-distance jogging or hill sprints. While these exercises are excellent options to choose when building aerobic capacity, they aren’t exactly relative to the sport. If you want to maximize the conditioning for a specific sport, you must find ways to tax and fatigue the athlete relative to their sport.

Tue Oct 04, 2022

In almost any sport, your hands are the first point of contact for the device used to play the sport. Whether you’re a weightlifter gripping a barbell, a golfer gripping a club, a basketball player securing a rebound, or a wide receiver catching a pass, having strong hands and forearms can be a great benefit.

Sat Oct 01, 2022

At Westside, much demand is placed on the shoulders every week. For an athlete to remain trainable, they must put in the work necessary to build the muscles that support the shoulder. Training the larger muscle groups of the shoulder isn't tough to do. We can accomplish that with any regular barbell or dumbbell.

The question then becomes, how can we best improve the strength and durability of the four smaller muscles that make up the rotator cuff? The answer is simple, the Earthquake Bar, commonly known as the bamboo bar. 

Fri Sep 23, 2022

No doubt, resistance bands are effective strength and conditioning tools, but as with any tool, they are only as effective as your ability to properly utilize them. One of the first things you must know when using resistance bands is the average weight associated with each band and which common exercises work best with each band. 

Mon Aug 22, 2022

As an athlete, your conditioning decides a lot about the success you’ll have in your sport. Failure to maintain proper conditioning levels relative to your sport will lead to decreased performance, loss of ability, or worse - injury. 

Mon Jul 18, 2022

One muscle group that athletes must address is the calves. The calf muscles play a tremendous role in athletics and should be a prioritized muscle group in any training program. As mentioned above, joint stabilization is critical regarding dynamic movement and power output. Without strong calves supporting the ankles and knees, an athlete is at greater risk of injury.

Mon Jul 11, 2022

Implementing bodyweight exercises allows you to increase your strength, size, athleticism, and mobility. Movements such as pull-ups, sit-ups, push-ups, dips, air squats, Hindu squats, and burpees are some of the oldest exercises we have used to increase physical fitness.

Wed Jun 22, 2022

At Westside, we perform max-effort variations of the squat, good morning, deadlift, and bench press to increase absolute strength and improve intermuscular and intramuscular coordination. We dedicate two training days per week to max effort work, max effort upper and lower. To avoid accommodation, we perform a different max effort upper and lower exercise each week. 

Fri Jun 10, 2022