Articles on Strength Training

Articles on Strength Training

WSBB Blog: Mastering the Squat I

Do you need help mastering your squat? Here is how to get the most out of your lower body Conjugate Method training.

WSBB Education
Thu Dec 30, 2021

WSBB Blog: 5 Accessory Exercises for the Squat

Tags: Goodmornings, Sumo Deadlifts, Box Squats Time to Read 3.5min The foundation of an elite total always lies within the squat. It is the first lift of the day, and the lift where you set the tone for the rest of the meet. Going three for three and hitting a...

Sat Nov 14, 2020

WSBB Blog: The Importance of Dynamic Training

 Tags: Chains, Bench, Squat Dynamic effort training, often called “speed work”, is a training method used at Westside on a weekly basis. The Book of Methods states that speed day utilizes submaximal weights moving at maximal speed to increase the rate of force development and explosive strength. Unlike max effort...

Thu Nov 12, 2020

WSBB Blog: 5 Fundamental Exercises For MMA

Tags: MMA, Conditioning, Grappling  Time to Read: 3.5min When training for mixed martial arts, the success of an athlete depends on their strength and conditioning as much as it depends on their skill and technique. Today, mixed martial arts has grown into a multi-million dollar sport featuring some of the...

Mon Nov 09, 2020

WSBB Blog: 5 Forgotten Exercises

Tags: Forgotten, Basics, Cambered Bar Time to Read: 4min  When writing programming, many lifters follow what is popular on social media and change their exercise selection constantly, or they stick to the same exercises they’ve been doing for years. Limiting your exercise selection, and the frequency you change workouts will...

Fri Nov 06, 2020

WSBB Blog: Absolute Strength Development for Grappling

Tags: Grappling, Absolute Strength, Athletes Whether you are competing in Wrestling, Judo, or Brazilian Jiu Jitsu, your absolute strength is one thing you can start working on immediately to give you a competitive advantage. Absolute strength is the maximum amount of strength you’re able to exert once. Traditionally, heavy weight...

Wed Oct 07, 2020

This Ole' Bar: Straight Bar

    At Westside, we keep the straight bar work to major retests. Our methodology is to use specialty bars to constantly increase training capacity and address weaknesses and hence when cycling back to the straight bar it is easier. For example, if a lifter is weak in the upper...

Fri Jul 03, 2020

This Ole' Bar: Giant Cambered

    Few bars at Westside are as symbolic as the Giant Cambered Bar. Not to be confused with the several benching cambered bars, this one is hand made and is utilized from squats to good mornings, and for good reason. This bar can uniquely combine the feel and position...

Fri Jun 26, 2020

What and Why: Box Squats

    It’s no secret, at Westside Barbell we hold a steadfast affection for the box squat. The box squat has been a staple in Louie’s programming for over 4 decades and is at the forefront of lower body development in terms of overall strength and performance. This is the...

Mon Jun 22, 2020

Why Safety?

FAQs "Why do the lifters rarely use a Straight Bar for squats and benches?" Using specialty bars targets the weakness of the lifter(s). Thus the straight bar becomes easier to execute.(Ex., safety squat bar for upper back strength)   For more variations, check out...

Fri May 10, 2019