Strength Training Articles

Strength Training Methods Articles

Articles Tagged with Strength Training Methods
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
Starting Conjugate: Fatigue Management

Starting Conjugate: Fatigue Management

The level of success an athlete achieves with their strength training program is dictated by a few key things: exercise selection, intensity regulation, volume regulation, training frequency, and fatigue management. Fortunately, a well-written training plan should be able to dial in the first four aspects of training. Still, it can be difficult to predict how fatigued an athlete will become when progressing through a training program. 

Fri Feb 02, 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
Powerlifting Training Splits

Powerlifting Training Splits

Whether an individual needs to train three, four, five, or six times per week, there is a Conjugate-based training split that can accommodate any athlete's training needs and schedule. Additionally, with the freedom the Conjugate Method provides, training can easily be modified to allow additional recovery without dedicating large amounts of training time to deloading.

Mon Oct 16, 2023
Starting Conjugate: Training Advice III

Starting Conjugate: Training Advice III

Successful Conjugate-based training depends on the coach or athlete's understanding of strength training theory and the application of strength training methods. While those new to our methods may only notice the bands, chains, specialty bars, and exercise variations initially, they soon discover everything we do has a purpose. The end goal is consistently delivering the most optimal programming possible.

Tue Sep 12, 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
How to Squat Correctly

How to Squat Correctly

Finding the form and technique that works best for you is integral to your success in the gym. You do not want to waste time using techniques that are either ineffective, place you at a disadvantage, or increase the risk of injury. Don’t fall victim to one-size-fits-all approaches to barbell training form and technique. Do the work, develop your style, and reap the benefits of optimal squat training. 

Sun Aug 20, 2023
Pin Press Bench

Pin Press Bench

One variation that is frequently used is the pin press bench. This joint angle-specific exercise focuses on and develops anterior shoulder and tricep strength. As athletes perform and benefit from this exercise, they will notice an ability to lock out heavier weights in the bench and overhead press and produce greater force from 90 degrees to lock out as the arms extend during sports competition.

Mon Jul 24, 2023
Conjugate for Strongman: Overhead Press Variations

Conjugate for Strongman: Overhead Press Variations

At Westside, we have worked with athletes with many different physical builds to improve their overhead press strength. Whether it's strongman competitors, CrossFit competitors, powerlifters, or Olympic weightlifters, we have helped them develop their overhead press capabilities further.

How do we do this? The use of the overhead press and overhead press variations to avoid accommodation and supply the body with the stimulus it requires to deliver us the training adaptations we seek. 

Wed Jun 08, 2022
Starting Conjugate: Dynamic Effort

Starting Conjugate: Dynamic Effort

Just as max effort training aims to increase the absolute strength of an individual, dynamic effort training is implemented to improve an athlete's ability to generate tremendous amounts of force in as little time as possible. This leads to improved bar speed for the lifter or enhanced sports performance for the athlete. 

Mon Jun 06, 2022
Conjugate Conditioning

Conjugate Conditioning

Don't believe that just because your sport doesn't require large amounts of cardiovascular output, you do not need improved conditioning levels. No matter the sport or athlete, we all can benefit from improved conditioning. 

By raising your fitness level, you improve your overall health and your ability to train at higher levels of intensity and volume while recovering faster. For many, a lack of physical conditioning keeps them from reaching the next level in their sport. 

Fri Jun 03, 2022
Shoulder Training for Beginners

Shoulder Training for Beginners

While it is undoubtedly vital to focus on developing movement skills that allow you to best use your physical structure, it is just as important to increase an athlete's preparedness through the use of intelligent volume and intensity regulation. A significant group of muscles that beginners should immediately focus on is the muscles that support the shoulder joints.

Wed Jun 01, 2022
Modified Max Effort

Modified Max Effort

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
Conjugate Football: Max Effort Lower

Conjugate Football: Max Effort Lower

The successful implementation of max-effort training for football players calls for intelligent programming combined with proper instruction. This means that you are selecting the appropriate exercises, using the correct rep and intensity ranges, and adequately educating athletes on the execution and intent of each exercise. 

Wed May 25, 2022
Grip Strength Development for Strength Athletes

Grip Strength Development for Strength Athletes

It doesn't matter if you are a powerlifter, weightlifter, or strongman competitor, the ability to exert a powerful grip is a tremendous benefit. Developing the forearms and improving grip strength allows athletes to deadlift, press, and carry more weight for extended amounts of time. 

Mon May 23, 2022
Proper Execution of a Box Squat

Proper Execution of a Box Squat

Over the years, Westside Barbell has utilized the box squat to create some of the strongest, most explosive squatters and deadlifters. Additionally, we have improved many athletes' strength, speed, and explosive power via the box squat. 

Fri May 20, 2022
Conventional Deadlift Setup

Conventional Deadlift Setup

You must achieve optimal positioning before moving the barbell, no matter the lift. Finding your optimal positioning for any barbell movement lowers your risk of injury and allows you to display higher levels of absolute strength. When you find form and positioning that works best for your body type and leverages, you will lift more weight and feel better moving it. 

Wed May 18, 2022
Posterior Development to Improve Athleticism

Posterior Development to Improve Athleticism

No matter the sport, maintaining a strong posterior chain is essential. Strong glutes, hamstrings, and back muscles improve sports performance and lower injury rates. There is no doubt about it; an athlete with an adequately developed posterior chain will run faster, jump higher, and experience a reduced risk of back or knee injury throughout their career. 

Mon May 16, 2022