Off the Block
Max Effort Lower1️⃣Zercher Deadlift Off 4” Block 1RM-frog stance (between conventional and sumo)2️⃣Zercher Deadlift Off 4” Block 1xMax Reps-set is performed at 85% of today’s 1RM-sumo stance3️⃣Back Attack...
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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Winning Shows
Backs Win Shows.Lock the bar in on a bench.Keep the bar close on a pull.Lock the bar down on a squat.Here’s a Tuesday back training auxiliary workout done...
Training Special Strengths
[Special strengths—explosive, speed, and strength speed—are trained at different velocities.] Explosive Strength Explosive strength is trained at high velocity. This training activity...
Episode 37 - Louie Simmons talks with Dan Green
Click Here to Listen Louie sits down with world-known powerlifter Dan Green. Dan’s best meet total in the 242’s is 2210lb, and best pulls in the gym are...
The Board
"There is no such thing as 'Board Press Nationals'."-Louie SimmonsFor all you geared lifters out there, when it comes to benching, you MUST be able to get the...
Involved
Be involved with your athlete's training.In the Westside Conjugate System, the coach's eye is everything.This pertains to bar path, bar speed, weak muscle group progression, and the knowledge...
Bow to the Box
Max Effort Lower1️⃣Bow Bar Box Squat 1RM-3 chains (each side)-parallel box-keep elbows down-lats tight2️⃣ATP Hatfield Squat 3x4-holding pole/band/bar secured at chest level-2 foot widths wider than raw squat...
Strongman
Max Effort Lower1️⃣Axle Bar Deadlift 1RM-Sumo or Conventional (whichever is weaker)2️⃣ATP Good Morning 3x3-wearing back racked Safety Bar w/40% 1RM back squat on bar-straight weight on carriage is...
The Athletic Ethic- Context
We all struggle to keep our mind in the right place. We are surrounded by distractions. Every day will be full of challenges to our focus and commitment...
Glass Angles
We’ve recently received questions regarding what can be done besides traditional bench moves (floor press, pin press, board press) to build the lockout in the bench press as...
No Complaining
You don’t need a motivational “you can do it” from us... but for those of you thinking of skipping the gym due to the cold... remember the Marines of...
Morning Time
Good Mornings are a crucial part of our training and are utilized as both a main movement or for our repetition method. The rotation of bars in this...