Programming and Organization of Training
When training for a meet, there must be organization of systems of training. This is called periodization. In 1917, Kotov, of the former Soviet Union, wrote a series...
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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A Multiyear Plan
Renowned sports scientist A. S. Medvedyev wrote a text called A System of Multi-Year Training in Weightlifting (1986). It was translated by Andrew Charniga, Jr. It presents a...
General Physical Preparedness
I am often asked, how do we recover from two max effort workouts a week on top of two high-volume speed days? The two max effort workouts are...
TOP FIVE SQUATS: PART I
We have 17 men who squat over 1000 pounds. The top five average 1143 pounds. Our top five totals equal 2690 pounds. How can one gym develop such...
TOP FIVE: PART II. THE BENCH
I wrote an article in 1993 entitled “Three of a Kind”. Westside was the only gym to have three 600-pound benchers: Kenny Patterson, George Halbert, and Jerry Obradovich....
TOP FIVE: PART III. THE DEADLIFT
Before bench shirts, there was a saying, “the meet does not start until the bar touches the floor”. At Westside, we have always had very good deadlifters: 18...
Strong Legs
Strong Legs (Circa 2011) Westside lifters started doing belt squats in 1975. I personally realized in the early 1970s that my quads were somewhat smaller than before I...
WAVE PERIODIZATION
You must have a plan to succeed” In Powerlifting USA, there was a discussion of what is the best training system. Everyone had an opinion, and of course...
BENCH PRESS
Westside has a method to its madness, and Travis Bell utilizes this perfectly. His raw bench has gone from 365 to 565, and his shirt bench has gone...
THE SQUAT
After moving to Westside, A.J. Roberts has improved his squat from 1008 to 1140 pounds in just over 2 years by following the conjugate system. This includes a...
DEADLIFT TRAINING
Although we have never had a Benny or an Andy or for that fact a Lamar Grant type of deadlifter, we do have many very good deadlifters, both...
CONJUGATE TRAINING METHOD™ - Circa 2013
When lifters repeatedly use the same simple method of training to raise their strength level, they will eventually stall. Like the scholar who must utilize many sources of...