Max Effort Articles

A coach's training methods must account for the dynamic nature of sports practice, sports competitions, and daily life. As a coach, if you want your athletes to be as successful as possible, you must be able to design a training plan that meets the athletes where they are currently, not where some pre-written plan expects them to be.  

Thu Dec 14, 2023

At Westside, we have learned over the years how to make simple adjustments to training that significantly impact training outcomes. Whether we need to adjust training volume, intensity, frequency, or exercise selection, the Conjugate Method provides the platform to allow a coach or athlete the ability to put together a day-to-day and weekly training plan that best fits the athlete based on the current life and training circumstances. 

Sun Dec 03, 2023

It is now the second week of our four-week squat PR plan. Last week, we performed a 2" mat deadlift, working up to a top-set single. We selected this exercise for two reasons. First, we typically want to perform a deadlift variation once every four weeks. However, with a max effort squat attempt scheduled, we want to ensure we arrive at that day with as little accrued fatigue as possible. 

Mon Nov 27, 2023

Successful Conjugate Method training depends on proper recovery management. Our methods require athletes to perform exercises at specific levels of volume and intensity with specific training intent. Maintaining an optimal balance of training volume, intensity, and recovery time is crucial to ensure this is possible. 

Wed Nov 15, 2023

The Conjugate Method provides many different ways to set up an athlete to achieve a new PR in a specific lift. One of the most effective ways to do this is following a four-week max effort training plan that accounts for fatigue while providing effective absolute strength-focused training

Wed Jun 14, 2023

Utilizing the bench press within an overhead press-focused training program expands the options a coach or athlete can choose from to create specific training effects and deliver desired training outcomes. Unfortunately, some fall into the trap of believing that main exercises must be ultra-specific to the task an athlete is training to accomplish.

Sat Jun 03, 2023

It is now week two of the four-week plan. Last week, the strict press was the main exercise of the day, performed for a top set of five repetitions. While most max effort training is spent training between 1-3 repetitions, using top sets of five reps can be an excellent way to build absolute strength while challenging work capacity with barbell weights around 75-80%.

Sun May 21, 2023

Ideally, an athlete should be rolling into the training week feeling adequately recovered and ready to handle some heavy weights. This week, we will work up to our first max-effort single attempt of the four-week PR training plan. This week will test an athlete's most significant weakness in the bench press.

Sat Nov 12, 2022

As you accumulate training time, you may reach a point you cannot consistently hit a PR lift when you train a max-effort exercise.

Fortunately, this is not that big of an issue. The intention of max-effort training is to lift the heaviest weight possible, with the goal being to recruit the greatest number of motor units possible. By achieving maximal motor unit recruitment, we can improve absolute strength, eventually leading to a new PR lift being established.

Fri Nov 04, 2022

One important attribute in all sports, especially grappling sports, is absolute strength. Absolute strength represents the maximal amount of force an athlete can produce. Gains in absolute strength for a grappler lead to stronger takedowns, better sprawls, improved control, and the ability to use strength to force submissions when technique fails.

Tue Oct 11, 2022

The incline bench press is one of the most effective upper body exercise variations you can perform to develop the chest, shoulders, and triceps. At Westside, it is not uncommon to see athletes performing various incline bench press exercises using barbells and dumbbells.

Tue Sep 27, 2022

The law of accommodation states that if an athlete wants to continue progressing in their training, the stimulus must change regularly. Athletes can achieve this in a few ways; by increasing the intensity and volume or by creating an exercise variation. It’s a simple concept and the most important law of training.

Tue Sep 13, 2022

As many strength athletes know, the bench and overhead press can be two challenging exercises to master. Both involve the shoulders heavily, which are the most moveable joints in the human body. Because of this, it is important to focus on rapidly building the upper body muscle groups that support the upper back, shoulders, and arms.

Fri Sep 09, 2022

The program you select is the roadmap that leads you to your training goals. Think of it like this: if you are about to embark on a 1,000-mile trip, would you want the directions that may get you there at some point, or do you want the most efficient route to your destination?

Mon Aug 08, 2022

Over the years, Westside Barbell has produced many world-class benchers. This includes multiple 600lbs raw benchers and geared benchers that pressed 800lbs, 900lbs, and even 1000lbs in competition. It is safe to say, Lou mastered the art of building the bench press.

Wed Jul 27, 2022

Today, strength training enthusiasts typically fall into two camps; those who embrace the use of specialty bars and those who believe they are unnecessary. The individuals who embrace specialty bars understand these bars offer an ability to accelerate your gains, given the specific training effects associated with each bar.

Wed Jul 13, 2022

No matter the sport you compete in, possessing high levels of brute strength is never wrong. Not only will this strength allow you to dominate physically, but it will also allow you to be a tougher, more resilient athlete. However, this is not always the focus when a strength coach prepares an athlete for sport.

Fri Jul 08, 2022

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

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