Strength Training Articles

Strength Training Articles

Articles Tagged with Athletes
Using Bodyweight Exercises to Increase Fitness

Using Bodyweight Exercises to Increase Fitness

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
Understanding Max Effort

Understanding Max Effort

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
Modified Max Effort

Modified Max Effort

Instead of achieving maximal motor unit recruitment by performing a lift at 100%, the main exercise is performed for three or five rep top sets that still reach suitable motor unit recruitment levels. 

Essentially, we are losing the ability to achieve the highest level of motor unit recruitment with the reduction in intensity. Still, we are gaining a meaningful boost in recovery and decreasing the likelihood of programming failure or injury in the future. 

Modified max-effort allows a lifter struggling with recovery to be afforded the benefits of high-intensity weight training while reducing the overall impact on recovery associated with an all-out max effort lift. 

Fri May 27, 2022
Conjugate Football: Max Effort Lower

Conjugate Football: Max Effort Lower

The successful implementation of max-effort training for football players calls for intelligent programming combined with proper instruction. This means that you are selecting the appropriate exercises, using the correct rep and intensity ranges, and adequately educating athletes on the execution and intent of each exercise. 

Wed May 25, 2022
Posterior Development to Improve Athleticism

Posterior Development to Improve Athleticism

No matter the sport, maintaining a strong posterior chain is essential. Strong glutes, hamstrings, and back muscles improve sports performance and lower injury rates. There is no doubt about it; an athlete with an adequately developed posterior chain will run faster, jump higher, and experience a reduced risk of back or knee injury throughout their career. 

Mon May 16, 2022
Conjugate for Athletes: Programming Optimization

Conjugate for Athletes: Programming Optimization

Athletic Training Efficiency, Optimization, and the Conjugate Method.

Fri Jan 21, 2022
Conjugate Conditioning

Conjugate Conditioning

    Conditioning. Many athletes can’t live with it, yet, in many sports cannot perform...

Wed Jun 24, 2020
Avoid Boredom

Avoid Boredom

Home Training Variation Methods       When training at home, at times lack of...

Fri Apr 03, 2020
Westside Barbell - Reverse Hyper Fundamentals

Westside Barbell - Reverse Hyper Fundamentals

We teamed up with our good friend and functional therapist John Quint.  In these two...

Wed Mar 25, 2020
Max Effort Sled Workout

Max Effort Sled Workout

Training Brief This Max effort movement is performed with a weighted sled attached to a...

Fri Mar 20, 2020
Banded Home Workout - For Your Joints

Banded Home Workout - For Your Joints

Workout Brief The aim of this quick workout is to put force into our joints to...

Fri Mar 20, 2020
Delt Health

Delt Health

Shoulder Prehab Circuit:Battle Chain/Battle Rope 10x1min Each minute, perform 5 external circles, then 5 internal...

Mon Dec 09, 2019
Lateral Move

Lateral Move

Platforms on the ATPAt times we do this for athletes to go through lateral step...

Wed Oct 16, 2019
Need Speed

Need Speed

"If you slow down, you go down."-Louie SimmonsLearn to move weights fast. This is a...

Sun May 12, 2019
Primary

Primary

What works for someone might necessarily not work for you.The Conjugate System is best tailored...

Wed Apr 10, 2019
Balls

Balls

"No one has a crystal ball."-Louie SimmonsHave a plan, but remember to be flexible and...

Wed Mar 27, 2019
Arnold

Arnold

This past weekend we enjoyed an open house here at Westside Barbell. People came from...

Mon Mar 25, 2019
Individual Needs

Individual Needs

Everyone has their particular way of warming up for a lower body training session. At...

Sun Mar 24, 2019
Protocols

Protocols

The Reverse Hyper is a staple at Westside and a must have for any serious...

Thu Mar 21, 2019
Rome

Rome

"Without a plan, we plan to fail."-Louie SimmonsSet short, medium, and long term goals.Rome was...

Mon Mar 18, 2019