Strength Training Articles

It's no secret that good athletes are explosive athletes. As a football coach, you want skill position players capable of reaching top running speeds quickly and linemen capable of producing maximal amounts of strength on demand. To accomplish this, players must improve their absolute strength and rate of force production.

Mon May 02, 2022

There's no doubt that you must develop optimal form and technique to lift the heaviest weights you can. Today, if you speak to practically any lifter, you will notice it is not uncommon for the average person to understand the idea that to lift your best, you must move your best. 

Sat Apr 30, 2022

Safe execution of max-effort training comes down to two factors; properly planned training and properly educated players. You want your programming to expose athletes to different levels of volume and intensity while teaching correct execution of the various exercises. As long as these bases are covered, max effort training is no more dangerous than any other training method.

Do not fear max-effort training; fear having weak players who get embarrassed on the playing field.

Wed Apr 27, 2022

The Conjugate Method is highly effective for a few reasons; an athlete can train multiple strengths simultaneously while also providing enough accessory exercise volume to increase overall fitness and muscle mass. This is what makes the Conjugate Method the most effective method in terms of efficiency and specificity; athletes can alter the main and accessory exercises to change the training effect to meet a specific sporting need.

Mon Apr 25, 2022

Before I continue, please understand the following; 

Louie Simmons is one of a kind, and no one can fill that void. No One. 

Our job is to keep his legacy going, to keep his club’s history alive and accurate while keeping Louie's teachings and methods moving forward. 

Therefore, I'm here to shed some light to our community on Louie's wishes for the future. For ease of delivery, I will split them into 3 Sections; 

1. Westside Barbell: Gym 
2. Westside Barbell: Education 
3. Westside Barbell: Business 

Thu Mar 31, 2022

The law of accommodation dictates that an athlete must experience new training stimuli regularly or risk decreasing their rate of performance improvement. With this in mind, you begin to see the importance of exercise selection and organization. Failure to introduce a new stimulus or a disordered approach to exercise selection and scheduling will ultimately lead an athlete to failure.

Thu Mar 24, 2022

If an athlete needs to address their absolute strength, speed, endurance, or durability, a Conjugate program can be designed to improve sports performance.

There is a need for high levels of all of the attributes mentioned above in grappling-based sports. Over the past three years, I have had the opportunity to write programming for one of the premier Brazilian Jiu-Jitsu competitors in the world today, Dante Leon. Dante is a Brazilian Jiu-Jitsu black belt and has used Conjugate-based strength training to take his abilities to the next level.

Mon Mar 21, 2022

The hips may be the most overlooked muscle group for improving sports performance. At Westside, we say the key to strength and speed is from the top of the lifting belt down to the bottom of the shorts.

Fri Mar 18, 2022

The conventional belief amongst many powerlifters is that regular implementation of max-effort training days almost certainly will lead to injury. In reality, the exact opposite is true. Failure to regularly expose a lifter to proper training intensities will leave the lifter unprepared and weak, raising the risk of injury significantly.

Mon Mar 14, 2022

After implementing box squats into your training for a few months, you can expect to be stronger, faster, and more explosive. The box squat offers a safer way to squat heavy weights for max effort while also holding the lifter to competition standard depth. When used for dynamic effort workouts, lifters improve their rate of force development, resulting in improved bar speeds and sports performance.

Fri Mar 11, 2022

Conventional wisdom has been that the ratio between the hamstrings and the quads should be 60 percent quads and 40 percent hamstrings, but in reality, we have learned it should be a minimum of 60 percent hamstrings and 40 percent quads. Click here to read in full.

Wed Mar 09, 2022

Do you understand the role training frequency, intensity, and volume plays in the success of a strength training program? If not, this article will help guide you. 

Click Here to Read in Full

Fri Mar 04, 2022

Isometric training is an almost forgotten method of strength training. However, according to notable strength experts from the former Soviet Union, it can be equal to conventional barbell training.

Mon Feb 28, 2022

Understanding Westside Barbell as a system means we understand the elements of the system to be the Louie, the athletes, and the lifts. Its interconnections are the methods of strength training. Click the image to read in full!

Fri Feb 25, 2022

Anybody who has spent time playing competitive basketball can tell you that basketball is highly physical. Knowing this, how important is absolute strength? Click the image to read in full!

Wed Feb 23, 2022

5 Accessory Exercises You Should Be Doing to Improve Your Squat

Mon Feb 21, 2022

Finally, we reach the fourth and final week of the 4 Week Deadlift PR Plan....

Fri Feb 18, 2022

Max Effort Upper: selecting the right exercises for beginners.

Wed Feb 16, 2022

Max Effort Lower: selecting the right exercises for beginners.

Mon Feb 14, 2022