Strength Training Articles

Strength Training Articles

Latest Posts
Low and Tight

Low and Tight

Lower Back TightnessOne time or another if you've been in this game, you've had lower...

Fri Oct 18, 2019
More Often

More Often

FAQsQ: Does Westside use bands or chains more as accommodating resistance for dynamic effort squats?A:...

Thu Oct 17, 2019
Lateral Move

Lateral Move

Platforms on the ATPAt times we do this for athletes to go through lateral step...

Wed Oct 16, 2019
What is Strength Speed?

What is Strength Speed?

Strength Speed is trained at slow velocity. For more, look at Hill’s Equation. Look at...

Tue Oct 15, 2019
Lower Volume

Lower Volume

Dynamic Lower  Bow Bar Box Squat 5x5@50% 1RM-downward bands (tension = ~25% of 1RM at...

Mon Oct 14, 2019
How-to: Identify

How-to: Identify

Rack Pull Bars.Always ensure the bar used for rack pulls is one which is already...

Sun Oct 13, 2019
How we Hang

How we Hang

Monolift Bands.In the beginning, they were single looped around the just the base. Then came...

Sat Oct 12, 2019
Link Up

Link Up

Chains. At Westside they come in 3/8", 5/8", and 3/4" variety(even a pair of anchor chains...

Fri Oct 11, 2019
Reaching Sumo

Reaching Sumo

Max Effort Lower 1" Deficit Sumo Deadlift 1RMFront Banded Cambered Bar Good Morning 3x5-concentric out of...

Thu Oct 10, 2019
How-to: Recover

How-to: Recover

Restoration, we can all use more of it. Heading into Monday (max effort lower here at...

Wed Oct 09, 2019
Anchors Away!

Anchors Away!

FAQsQ: 'I go to a gym which does not have anchor points for banded deadlifts,...

Tue Oct 08, 2019
Cheap Fix

Cheap Fix

Tow Chains. Seems simple, but these chains at Westside are used for concentric good mornings/squats/presses....

Mon Oct 07, 2019
Seldom used Press

Seldom used Press

Do you incline press?The Incline Press is excellent for building the shoulders and triceps( major...

Sun Oct 06, 2019
How we Fix it.

How we Fix it.

Bands can be challenging. At Westside 175lb pro style dumbbells hold down each side of the...

Sat Oct 05, 2019
Some Extras

Some Extras

Lower Auxiliary SessionSled Pull x1/4mi-light weight-slight burn in the glutes the last ~100ydsATP March x3min,...

Fri Oct 04, 2019
No Problem

No Problem

FAQsQ: 'I train at a gym which doesn't allow bands or chains, how should I...

Thu Oct 03, 2019
Upper Volume

Upper Volume

Dynamic UpperFootball Bar Bench 9x5@45% 1RM-3x5 close grip-3x5 moderate grip-3x5 wide grip45º Incline DB Bench...

Wed Oct 02, 2019
THE DEVIL!

THE DEVIL!

The Devil is in the Details.Keep in mind when going through dynamic/auxiliaries, keep the position...

Tue Oct 01, 2019
Mainstay Product

Mainstay Product

At Westside, Dumbbells are a mainstay.In order to balance weaknesses, single arm work is routinely...

Mon Sep 30, 2019
Simple Fix

Simple Fix

It may seem simple, but for a big bench, push-ups are a main stay.At Westside,...

Sun Sep 29, 2019