Training Methods & Techniques Articles

Articles Tagged with Training Methods & Techniques

The Anderson Squat

The Anderson squat is a variation created by the late great Paul Anderson, a world-renowned Olympic weightlifter and strongman. Paul was an Olympic gold medal winner and is known as possibly the strongest man ever to walk the earth. The Anderson squat was one of his preferred ways to develop lower body strength.

Sun Sep 17, 2023

How to Fix Your Deadlift Weakness

Improvement depends on your ability to be honest with yourself and acknowledge your weaknesses in the gym. Once this is done, a plan of attack can be formulated to address the identified weaknesses. This becomes a pattern, and after some time, fewer and fewer weaknesses exist while sports performance continues to improve. Be honest with yourself and your training - always seek to find and destroy weaknesses.

Sat Sep 02, 2023

Starting Conjugate: Training Walkthrough

At Westside, we use the Conjugate Method to achieve a "stair-step" pattern of improvement. This means we simultaneously develop multiple strengths relevant to sports performance, leading to consistent overall improvement provided our intensity, volume, frequency, and recovery time are appropriately planned.

Sun Aug 27, 2023

The Need for GPP Training

General physical preparation training, commonly called GPP training, is the training or training phase used to establish the strength and endurance necessary to accomplish a sport-relevant training program. GPP training builds basic levels of strength, endurance, coordination, proficiency, and durability, allowing an athlete to train at increasingly high levels of volume and intensity.

Thu Aug 10, 2023

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

Starting Conjugate: Basic Triceps Training

One muscle group that significantly benefits from a Conjugate-based approach is the triceps brachii. With the max effort training we employ, and the amount of triceps training included in upper body accessory training, the triceps can't do anything other than get stronger. Much like how we are constantly focused on building up our back strength, we are just as focused on improving the strength of the triceps.

Fri Jul 07, 2023

The Reverse Hack Squat

The reverse hack squat is an accessory exercise that can be useful for any athlete regardless of sport or training focus. Athletes will always need stronger glutes, hamstrings, and calves, so a machine that can be used in this manner will always remain an appropriate option when selecting accessory exercises. Considering the anterior training options also provided, you can see that the hack squat is a valuable training tool.

Sat Mar 11, 2023

Basic Conjugate Training Advice II

Instead of focusing on only one strength or athletic trait, we simultaneously focus on multiple strengths and athletic characteristics. By doing this, we avoid detraining and provide the athlete with gains in strength and ability that can be sustained and transferred to sport. We don't want athletes that are strong sometimes, fast other times, and injured most of the time. We want athletes that show up on gameday at their strongest, fastest, and fittest.

Sun Feb 26, 2023

Basic Conjugate Training Advice I

Starting a Conjugate Method-based program for the first time can be challenging. There is a lot to learn and understand for a coach or athlete to build a beneficial and effective Conjugate training program. This is why we encourage those new to our methods to take things slow and keep the programming simple as you begin Conjugate-style training.

Tue Jan 31, 2023

Troubleshooting Dynamic Effort Squat Training

Dynamic effort training must be performed for an athlete to reap the maximum rewards of max effort training. Max-effort training improves absolute strength, which is the maximum amount of force an athlete can produce. Dynamic effort training improves the rate of force development, which is the amount of time it takes to produce that force. When you effectively combine the two, you have an extremely strong and explosive athlete.

Thu Jan 26, 2023

How to Deadlift Correctly

As with any exercise, the key to success is learning how to deadlift correctly. Execution is vital for two reasons. One, proper execution will keep you from injuring yourself, and two, proper execution ensures the exercise is targeting the correct muscle groups. Either way, failure to execute proper form will ultimately result in failure or injury.

Sun Jan 15, 2023

Improve Your Training for 2023

The New Year is upon us, along with another 52 weeks of training and the opportunity to become a better athlete. As a coach or an athlete, it should always be your goal to improve the quality and efficiency of your Conjugate Method training. The years pass by quickly, so we must make as much progress year to year as possible.

Each year, we must examine our training from both the mental and physical side, looking for the places we can improve to take our training and sports performance to the next level.

Sat Dec 31, 2022

Differences in High Bar vs. Low Bar Squats

If you observe the different strength sports, you will notice that athletes typically prefer one type of bar position in each discipline of lifting. For instance, in sports like Olympic weightlifting and CrossFit, most athletes prefer to carry the squat bar in the high bar position. However, most athletes carry a mid to low bar position in sports like powerlifting or strongman.

Fri Dec 16, 2022

How to Bench Press Correctly

The bench press is an exercise that is a staple in practically any type of training program. It doesn't matter whether you are an athlete, a powerlifter, or someone just looking to get stronger; the bench press is one of the most effective exercises when focusing on building strength and muscle in the upper torso. However, to ensure this exercise is maximally effective, it is crucial to understand what qualifies as proper execution of a bench press.

Thu Dec 08, 2022

Starting Conjugate: Managing Training Volume

The success of your Conjugate Method programming will depend on your ability to properly regulate three aspects of training: intensity, volume, and frequency. All three play a significant role in deciding whether or not you will attain the training goals you have in mind when designing your programming.