Strength Training Articles

Exercise Programming Articles

Articles Tagged with Exercise Programming
Powerlifting vs. Weightlifting

Powerlifting vs. Weightlifting

Powerlifting and weightlifting focus on determining the strongest athlete using basic barbell exercises. Both sports require athletes to successfully perform barbell lifts to a standard, with the goal of lifting the heaviest weights possible to achieve a winning total. In strength sports, a total refers to the sum of the heaviest successfully completed competition lifts. 

Fri Jul 12, 2024
Accessory Training: Shoulder Exercises

Accessory Training: Shoulder Exercises

Building strong and healthy shoulders is a critical aspect of training. If you are an athlete, improving the strength, work capacity, and durability of the shoulders will improve sports performance and lengthen careers. Not only will this benefit the athlete in the short term, but the long-term quality of life will be enhanced as athletes age and experience fewer instances of shoulder pain or discomfort. 

Thu Jun 20, 2024
Base Building: Basic Training Template

Base Building: Basic Training Template

Why should an athlete use the Conjugate Method when a beginner-level trainee can make gains using a linear-based plan? The answer is efficiency. It has been our experience that athletes new to barbell training who utilize Conjugate-based training make gains in strength and performance at a faster rate than those using a phase-based approach. 

Thu Jun 06, 2024
Four Week Max Effort PR Plan

Four Week Max Effort PR Plan

Whether it be a sudden burden that causes fatigue-related issues to noticeably occur, or gradual wear and tear leading to decreased performance over a period of time, we must have options to go to so we can get training back on track. One option is what I refer to as the 3/speed/5/1 max effort plan.

Thu May 23, 2024
Basic Conjugate Training Advice VII

Basic Conjugate Training Advice VII

The Conjugate Method is the most beneficial training method an athlete can use to improve strength, explosive power, speed, and conditioning. Similar to the multifaceted demands of sport, the Conjugate Method exposes an athlete to various training stimuli to build a complete athlete. Our training not only enhances an athlete's special strengths but also enhances their sports skills. 

Fri May 17, 2024
Strengthening the Adductors

Strengthening the Adductors

The hip adductors are a group of muscles that play a vital role in all sports. These muscles are primarily responsible for thigh adduction and gait stabilization. The adductors are involved whether an athlete is running, jumping, squatting, or changing direction rapidly. Proper training of the adductors is essential to ensure athletes can produce high levels of force and avoid injury when performing lower-body sports tasks. 

Sat May 04, 2024
Basic Conjugate Training Advice VI

Basic Conjugate Training Advice VI

The Conjugate Method opens up a whole new world of possibilities for athletes. Whether an athlete seeks to improve absolute strength, explosive power, speed, or conditioning, the Conjugate Method will deliver. However, a coach or athlete's success with the Conjugate Method will always depend on their overall understanding of strength training theory and application.

Thu Apr 11, 2024
Base Building: Accessory Exercise Programming

Base Building: Accessory Exercise Programming

By using basic accessory exercises, athletes can acclimate to the technical demands of each exercise, allowing them to raise the accessory training intensity a bit each week. Doing so will provide optimal stimulus in the same manner an experienced athlete would with increased levels of exercise variation.

Thu Apr 04, 2024
How to Start Powerlifting: Your First Steps Towards Strength

How to Start Powerlifting: Your First Steps Towards Strength

Powerlifting is not an easy sport, but it is rewarding. You will significantly improve your strength and body composition, develop a strong work ethic and discipline, and have some of the best times of your life. All it takes is a bit of grit, determination, and strict discipline.

Sat Mar 30, 2024
Basic Conjugate Training Advice V

Basic Conjugate Training Advice V

While some coaches cling to old methods and outdated approaches to sports preparation, the intelligent coach realizes the Conjugate Method is the way. Over the years, our gym has produced countless athletes with world-class strength, and we have worked and consulted with athletes at the highest level of conventional sports. The Conjugate Method has been successfully used to improve performance in football, basketball, baseball, track and field, rugby, lacrosse, and martial arts.

Wed Mar 27, 2024
The Basic Template Breakdown

The Basic Template Breakdown

The Westside Barbell basic training template represents the base level of Conjugate Method training. While there may be many ways to design a Conjugate training plan, the basic template is the starting point where all individuals should begin when learning our training methods. By gaining a solid understanding of the basic template and its associated programming strategies, coaches and athletes will become capable of writing proper Conjugate Method programming. 

Tue Mar 12, 2024
Exercise Selection: Off-Season vs. Competition

Exercise Selection: Off-Season vs. Competition

Exercise selection is one of the most misunderstood aspects of Conjugate Method programming. Many wrongfully believe we choose random variations using random bars while attaching as many bands and chains as possible. This belief is always the sign of someone who has no clue about the Westside Barbell training style or philosophy. 

Wed Feb 14, 2024
Powerlifting Preparation: Off-Season vs. Competition

Powerlifting Preparation: Off-Season vs. Competition

When training powerlifters, we utilize off-season and competition training cycles. These training cycles have many similarities but will differ to some extent. For example, off-season training will use various exercises to address as many identified weaknesses as possible. However, a competition-focused training cycle will become more specific, with many main exercises being competition-relevant. 

Thu Feb 08, 2024
How to Get Stronger: A Guide to Building Raw Strength

How to Get Stronger: A Guide to Building Raw Strength

Improving physical strength and body composition is a surefire way to become a better athlete. Aside from the sports performance-enhancing effects, strength training also provides stimulus to enhance the short- and long-term quality of life. A properly trained athlete will have increased strength and speed, enhanced bone and tissue density, improved mobility, and the ability to endure and recover from intense training and competition. 

Fri Dec 08, 2023
What is Powerlifting? An Introduction to the World of Strength

What is Powerlifting? An Introduction to the World of Strength

Powerlifting is a sport that utilizes the squat, bench press, and deadlift to measure an athlete’s absolute strength and technical capabilities regarding each lift. The sport is scored using what is referred to as a “total,” or the sum of the heaviest squats, bench presses, and deadlifts performed by each athlete. In competition, nine lifts will be performed, with three attempts allotted to each lift.

Thu Nov 02, 2023
Basic Three-Day Conjugate Training Schedule

Basic Three-Day Conjugate Training Schedule

The conversion to a three-day training schedule can benefit athletes with a demanding practice and competition schedule and limited recovery time. Additionally, this training schedule can be used by individuals focused on powerlifting who may be dealing with a busy work schedule that limits training time. 

Mon Oct 30, 2023
Bodyweight Exercises

Bodyweight Exercises

A bodyweight workout is an effective way to achieve meaningful training stimulus with limited to no access to conventional strength training equipment. For athletes, these workouts offer the chance to improve mobility, work capacity, speed, and strength, no matter the gym setup or training situation. Athletes can execute a bodyweight workout practically anywhere with free space and the time to do so.

Wed Oct 11, 2023
Starting Conjugate: Building the Raw Bench Press

Starting Conjugate: Building the Raw Bench Press

A common misconception about Westside Barbell is that the training is 100% gear-focused. This is not true. When it came to geared lifters, Lou insisted that they train to become as strong as possible, raw and in gear. His mindset was that improving raw bench press strength and muscle mass would only help improve the shirted bench press. The success Lou had developing geared bench pressers proves that theory correct.

Wed Oct 04, 2023
Strength Training vs. Bodybuilding: A Comprehensive Guide

Strength Training vs. Bodybuilding: A Comprehensive Guide

While there are some similarities between strength training and bodybuilding, there are many differences regarding training goals and outcomes. Strength training focuses on enhancing an individual's strength and overall athletic performance, whereas bodybuilding training focuses on muscle mass and aesthetics. Strength-focused athletes want to get stronger and more explosive; bodybuilders wish to increase muscle mass and reduce body fat.

Fri Sep 29, 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