Sprints
"Heavy weights are a marathon, not a sprint."-Louie SimmonsThere will be another training session. Train OPTIMAL.
The Westside Barbell Blog
A resource for serious lifters and athletes seeking proven strength training methods. The Westside Barbell blog breaks down programming, exercise selection, recovery, and performance strategies built on decades of elite coaching experience of founder Louie Simmons and his dedicated team.
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Glutes
Posterior Chain Strength and Prehab1️⃣Sled Pull x10 Trips-1 trip = 60m down AND 60m back (120m total)-keeping glutei tight-holding 40lb med ball low on hips2️⃣Reverse Hyper 3x60@20% 1RM...
Rome
"Without a plan, we plan to fail."-Louie SimmonsSet short, medium, and long term goals.Rome was not built overnight.
Extension Volume
Remember:80% of total volume of each training session comes from special exercises (non-barbell) in order to efficiently strengthen weak areas.
Warm Training
Dynamic LowerSled Pull x8 Trips-no rest-light weight baby1️⃣Dynamic Box Squat 12x2@50%1RM-bow bar-bands (~25% additional accommodating resistance at top)2️⃣2” Conventional Deficit Speed Pulls 12x1@50% 1RM-bands ~200lbs at top for...
Get a Grip
We've received a good number of questions regarding grip.At Westside we believe in grip work from ALL angles.Keep in mind the forearm includes flexors, extensors, AND rotational elements...
Deload
Max Effort Lower Deload Day1️⃣Safety Squat Bar Good Morning 1x3-sumo or conventional stance (whichever is non dominant pulling position)-keep mid/upper back arched-work up to a heavy set of...
Time Crunch
When training in back to back groups, an easy and frequently unused way to increase intensity is to have them compete as to which can get through their...
Science
“It’s f@&king science.”-Louie Simmons
Off the Block
Max Effort Lower1️⃣Zercher Deadlift Off 4” Block 1RM-frog stance (between conventional and sumo)2️⃣Zercher Deadlift Off 4” Block 1xMax Reps-set is performed at 85% of today’s 1RM-sumo stance3️⃣Back Attack...
Winning Shows
Backs Win Shows.Lock the bar in on a bench.Keep the bar close on a pull.Lock the bar down on a squat.Here’s a Tuesday back training auxiliary workout done...
The Board
"There is no such thing as 'Board Press Nationals'."-Louie SimmonsFor all you geared lifters out there, when it comes to benching, you MUST be able to get the...