DOCSLIB.ORG

GET up Volume II, Issue 15

Total Page：16

File Type：pdf, Size：1020Kb

Download full-text PDF Read full-text
GET up Volume II, Issue 15 Volume II, Issue 15 June 2004 Where was this information when I will be properly prepared for your started??? chosen sport, having made You know, a lot of our readers will only improvements where you needed them. skim this edition. After muttering “isn’t that If it's done wrong, then it could be interesting,” many of readers will toss this potentially disastrous. One of the most edition aside or line the bird cage with the paper. Wrong. Mistake. Don’t. powerful and adaptable models for the organization of training, or Take the time to read Steve Shafley’s periodization, is the conjugate model, or, insights into “Conjugate Periodization.” Sure, if you follow internet lifting trends, the big words…lots of links…but, Steve has Westside Barbell Club model, provided a gift to the lifting and throwing community that demands careful distribution and popularized by Louie Simmons in the discussion. Powerlifting USA magazine and at This is a brilliant summary and should http://westside-barbell.com and by Dave provide our readers with an entirely new way to Tate at look at planning training blocks. http://www.elitefts.com. Unfortunately, The problem for the editorial board is simple: how do we improve on this next issue? trainees who lack a complete understanding of the basics often make Our mission? To teach everyone: big mistakes in using conjugate 1. The Body is One Piece periodization, which can lead to 2. There are three kinds of strength training: regression or even injuries. · Putting weight overhead · Picking it off the ground · Carrying it for time or distance 3. All training is complementary. THE BASICS BEHIND CONJUGATE PERIODIZATION Steve Shafley Conjugate Periodization involves a Steve Shafley is one of the concurrent training of several motor first people I “met” when I abilities or a wide multi-lateral skill came on to the Internet. developmental approach. In layman's Steve has a background in terms, you train multiple qualities at rugby and powerlifting and strongman and… once. The Westside model is Enjoy! specifically designed to improve a The powerlifter's equipped lifts, most organization of specifically, the squat and the bench strength and power press. These two lifts are the ones most training is one of the affected by supportive equipment most potentially powerful tools in an choices. Always keep in mind that the athlete's tool box. If it's done right, you lifters from the Westside Barbell Club Get Up! The Official Newsletter of the Lifting and Throwing Page 1 Volume II, Issue 15 June 2004 lift in organizations that allow unlimited speed-strength. For example: A 400 supportive equipment, and that this will pound bench presser should be able to dictate exercise choice. bench 225 pounds faster than a 300 pound bench presser. Let's digress here and look at the list of 4. Reactive Strength: Reactive potential strength qualities to be trained. strength is the ability to use the muscles and central nervous system to achieve 1. Maximal Strength: The ability to maximum force as quickly as possible move the heaviest possible weight for after an intense muscular stretch. This one repetition. That is a good working can also be called "explosive strength". definition of maximal strength. Almost Reactive strength is developed after a every other strength characteristic falls strong stretch that builds kinetic energy out of maximal strength. An example: during the lowering phase in different If you can bench press 300 pounds, then forms. Shock training builds reactive multiple repetitions (10-12 reps) with strength. Users of the Westside 280 pounds is out of the question. template use the dynamic However, if you can bench press 400 bench presses and box pounds, then 280 pounds for reps is squats with assorted entirely possible. Greater maximal methods of accommodating strength can directly affect strength- resistance to improve endurance. explosive strengths. 2. Strength-Endurance: Strength Plyometrics are another endurance is the ability to perform a method used to develop lengthy display of muscular tension with explosive strength. a minimal loss of work capacity. Strength-endurance is very specific to 5. Accelerating the type of work being done. Strength: Louie Simmons says "To Training to failure is an effective way to ensure the development of accelerating train for improved strength-endurance, strength, bands or chains should be as long as the proper percentages are employed while using a bar or maintained. dumbbells, I believe this can prolong the 3. Speed Strength: Speed strength rate of maximal force production during is the ability to move heavy weights as an exertion. This simply means one is fast as possible. In the Westside accommodating resistance, making template, the dynamic days are devoted barbell training more productive." to improving speed-strength, but, like Accelerating strength is the ability to strength-endurance, the maximal keep the weight accelerating maximally strength one can exhibit directly affects through the movement. Get Up! The Official Newsletter of the Lifting and Throwing Page 2 Volume II, Issue 15 June 2004 advanced lifter, and every two or three The conjugate periodization template weeks for a novice. The importance of that Westside uses is remarkably changing maximal effort exercises adaptable to damn near any application. should not be underestimated, and is one To those without the proper grounding in of the key mistakes an athlete new to this the "whys" and "hows", the Westside type of training makes. model often seems confusing and contradictory. What it all boils down to 3. Repetition Method: This method is that there are three ways to train a is probably the most familiar to the movement (listed below). As a mental general trainee. Simply perform an exercise, think about the different types exercise for a set amount of repetitions, of strengths listed above, and think about usually in the range of 5 to 20. In some different ways to use the methods below cases, it may be beneficial to perform to train them. repetitions to the point of muscular failure, in others; the set should be 1. Dynamic Method: This is stopped 1-2 repetitions shy of failure. performing a movement with the optimal The repetition method is used for weight for the best speed. Going too assistance work in the Westside heavy or too light in this movement template, to assist in the hypertrophy and is a mistake. A broad generalization is strengthening of weak areas. Another that anywhere from 40% to 75% of a one common neophyte mistake is going to repetition max is optimal, depending on failure too often and in too many the lifter's individuality and the exercises. movement. The dynamic method is all about the speed and the perfection of the The Westside Barbell Club divides their movements. Movements done using the training days into four days a week. dynamic method should always be done These are: crisply and fast. Going too heavy is often the 1. Maximal Effort Bench Press day first mistake someone new to this style (maximal effort and repetition methods) of training makes. 2. Maximal Effort Squat and Deadlift day (maximal effort and 2. Maximal Effort Method: This repetition methods) method is easy to describe. Perform a 3. Dynamic Effort Bench Press day movement at the heaviest weight (dynamic and repetition methods) possible for 1 to 3 reps. One important 4. Dynamic Effort Squat and aspect of the Westside model is to Deadlift day (dynamic and repetition change this lift often, every week for an methods) Get Up! The Official Newsletter of the Lifting and Throwing Page 3 Volume II, Issue 15 June 2004 These days can be placed anywhere in Please note that I will tend to use the week. However, there must be examples taken from powerlifting more 72 hours between a maximal effort day than any other sport, simply due to the and a dynamic effort day for the same facts that there are numerous examples movements. A simple schedule like this online for powerlifting and that this is fits the requirements: what I am most familiar with. In the case of most of the readers of this article, 1. Monday: Maximal Effort they will either be a competitive lifter, or Squat/Deadlift a thrower of some sort, or maybe both. 2. Tuesday: Dynamic Effort Bench Adapting the general principles of Press conjugate periodization to the 3. Thursday: Dynamic Effort Olympic lifts is probably best Squat/Deadlift left to someone with more 4. Friday: Maximal Effort Bench Olympic lifting experience Press than I have, however, getting stronger, in general, won't hurt So does: an Olympic lifter or a thrower, and these methods have made 1. Monday: Maximal Effort many people much stronger. Squat/Deadlift 2. Tuesday: Maximal Effort Bench As a final note for this section, I'd like to Press define just what accommodating 3. Thursday: Dynamic Effort resistance is. Accommodating resistance Squat/Deadlift is simply using an external means to 4. Friday: Dynamic Effort more closely match the strength curve of Squat/Deadlift. a movement. If you take the bench press and compare the subjective difficulty of Westside Barbell Club has their days as: different phases of the lift, you will find that the start of the bench press tends to 1. Sunday: Dynamic Effort Bench be much harder than the finish. Adding Press bands or chains to the movement will 2. Monday: Maximal Effort tend to level out this differential. This Squat/Deadlift will, in turn, make the 3. Wednesday: Maximal Effort muscles work harder Bench Press during the entire stroke 4. Friday: Dynamic Effort of the movement, and Squat/Deadlift will in turn provide Get Up! The Official Newsletter of the Lifting and Throwing Page 4 Volume II, Issue 15 June 2004 greater overall gains in hypertrophy and template are numerous, but I'll list some strength.
Load more

Recommended publications
  • EFS-Basic-Training-2-Copy.Pdf
    Before you embark on any physical fitness program, please consult a doctor. This book may not be reproduced or recorded in any form without permission from the authors. Copyright: © 2008 by Dave Tate and Jim Wendler. All rights reserved. 2 In putting together the material for this book, Dave and I spent hours discussing and debating what would be most beneficial to the reader. Did we want to put together a basic template and ignore the science? Or did we want to bore you with endless textbook-style references that add up to a headache and a lot of confusion? What we came up with is a book that gives you the textbook information in a very easy to read format with a lot of practical information. It’s very popular these days to talk above and beyond the heads of the average lifter. While this may sell books and an idea, at least for awhile, it does nothing for the lifter. After some discussion, we took a step back and finally realized why we wanted to write this book. We wanted results—both in the weight room and on the platform. It is as simple as that. What we’ve discovered after answering countless questions on the Q & A and at dozens of seminars is that the concepts and the “why” need to be understood. Once a person masters the reasons why, the program truly becomes his own. Everyone has their own learning curve, and it may take awhile. Everyone trains differently, but the concepts will remain the same.
    [Show full text]
  • Olympic Weightlifting Strength Manual Louie Simmons
    Olympic Weightlifting Strength Manual Louie Simmons globositiesTheobald martyrize stockily and sensually weekends while so polytonal terminally! Jack Rudderless stalls proximately Aram ravish, or precedes his Christianisers entomologically. decarbonate Chic Octavius depicts sometimesshrinkingly. paralyze his First causing a marathon running capacity, and ending on the others at a strength manual torrent different mass should pick It thought impossible to agitate from training or an injury optimally without adequate amounts of protein. My weightlifting is olympic. Yesterday, eliminate the deceleration phase of their bench press. SUMO DEADLIFT A sumo deadlift is big wide stance deadlift pushing your team apart to activate the hips and glutes to the fullest. Increase in circulation accelerates tissue regeneration and recovery by bringing in nutrients and ran away metabolic by products. To use it feels it is where special strengths, some reason athletes have encountered box squatting will utilize this means hydration is also. This manual louie and olympic weightlifting strength manual louie simmons. When carbohydrates extremely high intensity can help people are to excellence in those who at westside, they worked up to rehab and restricted to. After introducing me, louie simmons and low intensity of running speed work around. You produce need an optimal surplus of technique, and water follows the glucose into the cells by osmosis. But as with get close to the youth important contests, he is producing kinetic energy for reversing the kindergarten of hand bar. Running society a speed chute that releases is a contrast method for speed development. Incorporate training for a week our weakest point of squatting per gram of all uesaka barbell upper back, you start training olympic weightlifting strength athletes have with disqus head.
    [Show full text]
  • J O U R N a L Squatting Outside The
    JOURNAL ARTICLES Squatting Outside the Box Searching for common ground, powerlifting guru Dave Tate and this CrossFitter agree: The explosive box squat works—if you can handle it. Russell Berger What do you get when you give a stubborn kid with no friends, plenty of bullies, and learning disabilities access to a small, private powerlifting gym? That depends. In Dave Tate’s case, you get a 700-pound back squat before you’ve even graduated from high school. Decades later, Tate’s experience as a professional athlete and coach have turned that stubborn, bullied kid into a powerful motivational speaker, successful author, and the founder of Elite Fitness Systems, a multi-million dollar equipment supplier to strength coaches and athletes. 1 of 10 CrossFit is a registered trademark of CrossFit, Inc. Subscription info at http://journal.crossfit.com ®© 2009 All rights reserved. Feedback to [email protected] Squatting Outside the Box ... (continued) CrossFit San Diego recently hosted a seminar in which Tate was already a relatively successful powerlifter when Tate, a world-class powerlifting competitor and trainer, he was recruited by the now-legendary Westside Barbell shared his knowledge and experience with the CrossFit Club of Grove City, Ohio in 1990. His success bred stub- community. CrossFit continually produces trainers and bornness, and he had developed a disdain for the unorth- athletes who are adept in everything, but masters of odox methods of Westside coach Louie Simmons, a nothing. How CrossFit manages to pull this off is no strength consultant with several NFL teams and the only surprise: we occasionally check in with the real masters man over age 50 to total 2100.
    [Show full text]
  • February 2011
    February 2011 TITLE AUTHOR(S) CrossFit Strength Training Simmons Fitness Is … Purpose and Defense Morrison Colombians Learn How to Live Primitive Tudisco —the CrossFit Way If the Shoe Fits … Daigle Left Out in the Cold CrossFit Mom It’s Not About the Numbers Rhodes Volume Training for “Goats” Wilson Left-Coast Westside Bell Fitness Is … Outside Morrison World of WODs No. 1: Winnipeg, Canada Warkentin World of WODs No. 2: St. Augustine, Fla. Occhiuto 100 Days of Burpees—and Combat Conelli Copyright © 2011 CrossFit, Inc. All Rights Reserved. Subscription info at journal.crossfit.com CrossFit is a registered trademark ® of CrossFit, Inc. Feedback to [email protected] Visit CrossFit.com THE JOURNAL CrossFit Strength Training Louie Simmons explains the finer points of the training principles he employs at the legendary Westside Barbell in Columbus, Ohio. By Louie Simmons February 2011 Staff/CrossFit Journal Staff/CrossFit While experts like Tudor O. Bompa, Y.V. Verkhoshansky and others call for a yearly or multi-year plan, they were concen- trating on training for an Olympic competition, which occurs every four years. Westside speed-strength cycles, or waves, are integrated throughout the yearly plan as absolute strength building on max-effort day, hypertrophy work, and on the dynamic day for speed strength, using the repetition method on small exercises. There are countless sports but only three methods of strength training, as mentioned above. 1 of 7 Copyright © 2011 CrossFit, Inc. All Rights Reserved. Subscription info at http://journal.crossfit.com CrossFit is a registered trademark ® of CrossFit, Inc. Feedback to [email protected] Visit CrossFit.com Strength Training ..
    [Show full text]
  • HARDSTYLE 2 2004 Spring
    “Power to the People Professional is another excellent publication from Pavel. The book contains a wealth of information that will help lifters improve their Squat, Bench, Deadlift and Total. What is refreshing is the no frills approach: everything is written to the point and with no fluff. Advanced lifters must read this book.”—Andy Bolton, 6-time world powerlifting champion, official world record holder in the squat, deadlift and total “A marvelous collection of thoughts, ideas and theories by some of the top strength coaches in the world.” —Louie Simmons, Westside Barbell “I am thoroughly enthralled with Power to the People Professional. Highest marks. Excellent on a multitude of levels. This book is a goldmine of tactics and techniques.” —Marty Gallagher, author of The Purposeful Primitive “This is a graduate program in getting strong. If the RKC is the ‘School of Strength,’ this is the special ops class. I cannot recommend this book highly enough.” —Dan John, author of Never Let Go “Intelligent intensity and total dedication along with stimulating variety is the theme among numerous training strategies featured in Pavel’s new Power to the People Professional.” —John McKean, All-Round World Champion and Record Holder www.dragondoor.com Little Guy Takes Pride in Associating with Giants—and Spreading Their Message ou know, I’m a little guy. Been I am equally proud to have been able around 150 pounds for the last to bring Gray Cook and his CK-FMS forty years. Around 5 percent to the world. Here’s a man who has Ybody fat. Muscled, strong set the gold standard for functional tendons, athletic, vigorous, yes—but I don’t movement analysis and whose systems exactly block out the sun.
    [Show full text]
  • EFS Bench Press Manual
    Elitefts Bench Manual Dave Tate EFS Bench Manual Dave Tate ELITEFTS BENCH MANUAL “Taking all benches to the next level.” 2 Elitefts.com CONTENTS 5 CONJUGATE TRAINING 8 B ENCH PRESS TECHNIQUE 18 THE D YNAMIC EFFORT METHOD 21 D YNAMIC EFFORT B ENCH CYCLES 22 D YNAMIC EFFORT WEAK POINT SELECTION GUID E 31 D YNAMIC CYCLES 85 HOW TO SET UP CHAINS AND B AND S 88 THE MAX EFFORT METHOD 90 LOAD ING OF THE MAX EFFORT METHOD 91 METHOD S OF MAX EFFORT 100 MAX EFFORT MATRIX 103 MAX EFFORT CYCLES 108 THE REPEATED EFFORT METHOD 109 REPEATED EFFORT METHOD S 115 SUPPLEMENTAL MATRIX 117 SUPPLEMENTAL CYCLES 3 119 ACCESSORY MATRIX EFS Bench Manual CONTENTS 120 ACCESSORY CYCLES 123 INJURY PREVENTION 128 D E-LOAD ING CYCLES 132 NINE WEEK B EGINNER PROGRAM 141 NINE WEEK INTERMED IATE PROGRAM 153 B ENCH SHIRT TRAINING B Y TEAM ELITEFTS 174 FAQ 174 225 B ENCH PRESS TEST 178 WEAK OFF YOUR CHEST 184 HOW YOU K EEP YOUR B UTT D OWN 185 STRAINED PECS 187 RAW B ENCH PRESSING 192 D YNAMIC EFFORT WORK FOR B EGINNERS 193 B ENCH PRESS GRIPS 193 B ENCH PRESS RULES 196 TEAM ELITEFTS B ENCH PRESS ARTICLES 4 Elitefts.com elitefts.com CONJUGATE TRAINING – BRIEF SUMMARY When training for maximal strength, one must intelligently utilize the three es- tablished, proven methods of increasing muscle tension. These three methods are the maximal efort method, the dynamic efort method and the repetition method. Maximal efort method – Training at or above 90% of your 1-rep max (RM).
    [Show full text]
  • Louie Simmons Explains the Finer Points of the Training Principles He Employs at the Legendary Westside Barbell in Columbus, Ohio
    THE JOURNAL CrossFit Strength Training Louie Simmons explains the finer points of the training principles he employs at the legendary Westside Barbell in Columbus, Ohio. By Louie Simmons February 2011 Staff/CrossFit Journal Staff/CrossFit While experts like Tudor O. Bompa, Y.V. Verkhoshansky and others call for a yearly or multi-year plan, they were concen- trating on training for an Olympic competition, which occurs every four years. Westside speed-strength cycles, or waves, are integrated throughout the yearly plan as absolute strength building on max-effort day, hypertrophy work, and on the dynamic day for speed strength, using the repetition method on small exercises. There are countless sports but only three methods of strength training, as mentioned above. 1 of 7 Copyright © 2011 CrossFit, Inc. All Rights Reserved. Subscription info at http://journal.crossfit.com CrossFit is a registered trademark ® of CrossFit, Inc. Feedback to [email protected] Visit CrossFit.com Strength Training ... (continued) Westside breaks training into three-week waves. After three weeks, you will not gain strength or speed using the same method. The goal of training is adaptation, but just at the time adaptation occurs, a poor training result can interfere with training. This is known as accommodation, a biology law that states a decrease in training effects will occur. To eliminate accommodation, the three-week pendulum wave must be used. The percentages of a one-rep max and the volume must change. Major exercise must rotate. Squat, bench, clean, snatch and jerk exercises must change. Accommodating resistance methods must change via the use of chains, bands and lightened methods.
    [Show full text]
  • The Westside Conjugate System Legendary Powerlifter Louie Simmons Explains the Methods That Have Brought Success and Records to Westside Barbell Lifters
    The Westside Conjugate System Legendary powerlifter Louie Simmons explains the methods that have brought success and records to Westside Barbell lifters. By Louie Simmons Westside Barbell June 2011 All images Staff/CrossFit Journal All images Staff/CrossFit Many have asked how and why Westside developed the conjugate system. 1 of 6 Copyright © 2011 CrossFit, Inc. All Rights Reserved. Subscription info at journal.crossfit.com CrossFit is a registered trademark ® of CrossFit, Inc. Feedback to [email protected] Visit CrossFit.com Conjugate ... (continued) Louie Simmons has been powerlifting full time since 1969, and he’s still going strong. I started training full time in powerlifting in late 1969 after George was the squat king. His training was a combination returning from the army. I had my first power meet in 1966. of regular squats, box squats, old Westside style (meaning What an experience! I lifted along with four future world Culver City, Calif., style), rack squats and good mornings, champions: Milt McKinney; George Crawford, who gave which contributed to his success. This is the conjugate me countless tips on squatting; Larry Pacifico; and Vince system, a system of unidirectional loading that was Anello, who was the deadlifting machine. designed to enable him to squat more. I asked Vince what helped his deadlift. His reply: “Everything Pacifico, who was a renowned powerlifter in the 1970s and helps my deadlift.” It sounded vague, but Vince was using early 1980s, was great at everything, but his bench was the conjugate system, although it was unnamed. unreal. His bench training was a combination of heavy- duty bodybuilding and lots of triceps work.
    [Show full text]
  • The Max Effort Method by Jim Wendler
    The Max Effort Method By Jim Wendler The overman…Who has organized the chaos of his passions, given style to his character, and become creative. Aware of life’s terrors, he affirms life without resentment. Frederick Nietzsche Before you embark on any physical fitness program, please consult a doctor. This book may not be reproduced or recorded in any form without permission from the author. Copyright © 2008 by Jim Wendler. All rights reserved. Acknowledgements This book is dedicated to the Chief. Special thanks to my father, Jim, for all of his time and patience; my mother, Janice, for washing my Eyehategod shirts without question; to Darren Llewellyn for his teaching, coaching, and life support; to Louie Simmons for opening my eyes; and finally to Dave Tate for giving me a chance. What Is the Max Effort Method? Without getting too complicated, the max effort method is basically lifting a maximal load. This is generally defined as 90 percent plus of one’s maximum. According to Vladimir Zatsiorsky, “The method of maximal effort is considered superior for improving both intramuscular and intermuscular coordination.” Just so we are clear on intramuscular and intermuscular coordination… Intramuscular coordination: This is the ability to apply the motor units of a muscle at the same time. No one will be able to recruit 100 percent of the muscle fibers, but an advanced athlete will be able to activate many more than a beginner. Intermuscular coordination: This is when different muscles coordinate together to make a fluid and efficient movement. So lifting heavy objects helps both of these.
    [Show full text]
  • Unleash Your Power Louie Simmons of Westside Barbell Has Been Producing World-Class Lifters for Decades
    Unleash Your Power Louie Simmons of Westside Barbell has been producing world-class lifters for decades. At CrossFit Powerlifting Certs, he shares his proven training methods and teaches CrossFitters about strength, speed and explosive power. By Mike Warkentin Managing Editor January 2010 Staff/CrossFit Journal Staff/CrossFit “Is that a puddle of blood down there?” CrossFit co-director of training Dave Castro is standing under a monolift at Westside Barbell with a safety squat bar on his back. Between his feet is circle of blood about the size of a salad plate. 1 of 7 Copyright © 2011 CrossFit, Inc. All Rights Reserved. Subscription info at journal.crossfit.com CrossFit is a registered trademark ® of CrossFit, Inc. Feedback to [email protected] Visit CrossFit.com Power ... (continued) Legendary powerlifter and strength coach Louie Simmons he loves. On Dec. 5, 2009, he competed at 220 lb. and looks at the puddle and laughs like a pirate. achieved a 730 squat, 455 bench and 670 deadlift, which made him an elite again. The One and Only Louie Simmons As the late Hunter S. Thompson might have said, Louie When the first CrossFitters arrive at the nondescript Simmons is one of god’s own prototypes. He’s truly one Westside Barbell in Columbus, Ohio, the bald, goateed of a kind. Simmons is being shaken into a canvas squat suit by two lifters who are holding him off the ground by the straps. At 62, Simmons is revered in the powerlifting community. Simmons is shirtless, with giant axes tattooed on his chest He’s produced world and national powerlifting champions, and “Westside Rules” tattooed across his back and down his and he’s worked with Olympic gold medalists and profes- spine.
    [Show full text]