WSBB Blog: Lift Heavy, Get Huge, Hit More Homeruns
Get Stronger, Get Bigger
At Westside, we use max effort training to accomplish both goals, strength, and size. By keeping training intensities above 90% twice per week, we ensure that the proper amount of motor units are being activated to have a positive training effect in regards to limit strength. By increasing limit strength, you are ultimately becoming a more powerful human being while simultaneously raising your capacity to further gain strength. To gain size, we organize accessory programming to be moderate to high intensity and volume. Generally, an athlete will perform three to five accessory exercises after a max effort lifts, keeping intensity at a moderate to borderline high intensity for set ranges of three to five and rep ranges of five to twelve. With this approach, you will quickly become a larger, more powerful human being.
To increase both strength and speed in the upper body we use what we refer to as speed benching. Speed benching will increase the amount of force you are able to apply to an object with your arms, chest, shoulders, and upper back. By doing so, this method of training will give you the power it takes to initiate maximum amounts of power quickly when beginning the swing, give you the strength needed to make contact and follow-through while continuing to produce power throughout the entire swing. Dynamic effort lower squatting is important as well. To hit home runs you need to have a strong trunk, hips, and legs. Speed squats will give you the strength, size, and force production capabilities to not only develop these muscle groups to accomplish the task but to increase the rate of force production making for faster reaction times and rotational movement speed.
If you want to become proficient in any sport that requires power and speed, which is pretty much all mainstream sports, then you need to focus on getting bigger, stronger, and faster. In today's training world, too many have begun to rely on faulty advice issued by charlatans interested in brand expansion versus proving their worth by the athletes they produce. Just as it was true before, it is still true today, a bigger and stronger athlete will be a faster, more powerful athlete with increased resiliency.