Four Weeks to a Squat PR: Week 2
It is now week two of our four-week strategy to attain a new PR in the competition-style squat. Last week, we went with the 2" deficit deadlift, which...
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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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Four Weeks to a Squat PR: Week 1
One of the most beneficial aspects of the Conjugate Method is the amount of data and feedback each training day, week, and month provides the coach and athlete....
Four Weeks to a Squat PR: Week 4
One of the most critical aspects of designing sound Conjugate Method programming is to ensure the athlete is being set up for success as much as possible. There...
Four Weeks to a Squat PR: Week 2
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...
Four Weeks to a Squat PR: Week 1
Successful Conjugate Method training depends on accurate training data and tracking max effort single-rep lifts. When organized correctly, an athlete’s programming should ensure that current training maxes are...
The Anderson Squat
The development of absolute strength is critical to an athlete's success. No matter the sport, athletes who can generate significant amounts of brute strength explosively have a tremendous...
How to Squat Correctly
One of the most basic and essential barbell exercises is the squat. The squat is an exercise that allows an individual to strengthen their legs, back, and trunk...
The Low Bar Squat
As an athlete, one of the most important aspects of strength training is improving lower body strength and explosive power. No matter the sport, all athletes need to...
Troubleshooting Dynamic Effort Squat Training
The dynamic effort method is a training method used weekly at Westside Barbell. Implementing the dynamic effort method aims to train speed-strength and enhance an athlete’s rate of force...
Differences in High Bar vs. Low Bar Squats
Over the years, there has been much debate regarding bar positioning during the squat. This debate has likely been fueled by the need for influencers to create content...
Exercise Progression: The Barbell Squat
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...
Max Effort Deadlift: Proper Exercise Selection and Organization for Consistent Gains
Building optimal Conjugate Method programming depends upon a coach's ability to select the appropriate exercises for an athlete and program those exercises to train the strengths responsible for...