Introducing Plyometrics
Implementing lower body plyometrics into an athlete's training plan is one of the best ways to improve explosive power and all-around athleticism. By enhancing an athlete's power, the...
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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Starting Conjugate: Dynamic Effort Squat Basics
In strength sports, it is easy to get caught up in the idea that to get stronger, all you need to do is lift heavy to develop absolute...
When to Use 5 x 5
In a Conjugate Method training program, dynamic effort training is typically focused on increasing the rate of force development via the use of sub-maximal weights moved at maximal...
Dynamic Effort Upper: Structuring Your Training
Over the years, we have had tremendous success building the bench press at Westside Barbell. There are two reasons for this; the maximal effort method and the dynamic...
Starting Conjugate: Dynamic Effort Deadlift Programming
Proper implementation of the dynamic effort method for lower body training is guaranteed to increase an athlete's rate of force development, enabling the athlete to display significant levels...
Training Special Strengths
[Special strengths—explosive, speed, and strength speed—are trained at different velocities.] Explosive Strength Explosive strength is trained at high velocity. This training activity...