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. 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 : 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 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

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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.

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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 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)

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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

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Volume II, Issue 15 June 2004 greater overall gains in hypertrophy and template are numerous, but I'll list some strength. One other think of the most common ones. If you accommodating resistance can help with understand these mistakes and avoid is it teaches you to "out run" your them, it'll save you a lot of heartache sticking point. You need to keep down the road. I seem to have to learn applying force to the bar, or the bar will everything the hard way, and these are stop, and, in the case of accommodating mistakes that I was warned about and resistance while using bands, the bar will ignored as well. reverse direction. 1. Going too heavy on dynamic WESTSIDE ENLIGHTENMENT (speed) days. You should keep your dynamic work around 50&-60% of your In this section I'd like to go over some 1 RM, not above. Eventually, you may mistakes that are regularly made by have to even move these percentages newbies to this type of training. In down. The rare beginner can use addition, I am going to provide links to a weights around 70%. But it's all about lot of articles that I consider essential speed, if you aren't going fast enough, reading. drop the bar weight. 2. Spending too many weeks on one First off ask yourself this: What kind of maximal effort exercise. Three weeks program do I need? tops, even for newbies. Advanced lifters Beginners are often much better served might only spend one week on any given by a more basic program. An maximal effort exercise, others will outstanding article by Dave Tate about change a major parameter each week this very topic can be read here: (such as adding or subtracting accommodating resistance), but will still http://www.t- only keep a similar ME movement for mag.com/nation_articles/288ba.jsp two weeks only. 3. Self-diagnosis of weak points. In most cases, I prefer to point you in the The majority of lifters will work on what right direction, rather than re-inventing they want to work on, not what they the wheel. The above article, entitled need to work on. This sounds simple, "Bustin' Ass 101" should be required but is really a complex psychological reading for all people considering issue. You need to be able to look at making their training more complex. your training and prescribe what you need to do, or have a competent coach or The mistakes made by lifters and lifting partner do this for you. My athletes starting on the Westside training partners often bring up

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Volume II, Issue 15 June 2004 something I need to work on that I had press lockouts and 4+ board presses been oblivious to, even the beginners. might not be a good idea. Let's face it, self-deception is common personality trait, and beside, who'd There is a series of articles going into rather do good mornings and Zercher Westside beginner mistakes on the Elite squats instead of bench presses and Fitness Systems website written by Jim curls? Wendler. They go into the problems 4. Ramping up for your maximal listed above from a different perspective attempt for the day on ME (maximal and with greater effort) day. Too little warm up sets depth. Here is a list of them: might leave you a bit cold, too many might leave you fatigued. I tend to err http://www.elitefts.com/documents/begi on the side of too many sets, both for nner_mistakes_jimw.htm warming up and for conditioning http://www.elitefts.com/documents/begi reasons. nner_mistakes_part2_jimw.htm 5. Inappropriate use of bands and http://www.elitefts.com/documents/begi chains. Especially on dynamic bench nner_mistakes_part3_jimw.htm press days. The bands magnify the eccentric portion of the dynamic bench In the spirit of providing as much press, if this is coupled with bad form, information as I possible can, here are this can have a deleterious effect upon some links to even more articles that will your injury status. do a good job to educate you even 6. Form issues: Your form on your further about Westside style training. dynamic days should be impeccable. There are several articles available on Start with "The Education of a the Elite Fitness Systems website that Powerlifter" series. Dave Tate has deal with proper form. written fine, entertaining articles that 7. Finally, before you start each also educate you about the development workout ask yourself why you are doing of a powerlifter. The same methodical it. Have a clear understanding of why type of approach should be used to you are doing what you are doing. If you develop any beginning athlete. cannot answer the question, do some research and some thinking. For http://www.t- example, if you are training for a bench mag.com/nation_articles/304edu.jsp press only meet, decreasing the volume http://www.t- of work for squats and might be mag.com/nation_articles/305edu.jsp a good idea. If you are training for an unequipped bench press, the doing bench

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Volume II, Issue 15 June 2004

One of the best introductions to GPP is a big confusing issue. GPP Westside style conjugate periodization is stands for general physical preparedness. the Eight Keys to Progress series found I don't mean to beat my own drum, but I on the T-Mag website. wrote about this way back here:

Here are the links http://danjohn.org/gu7.pdf http://www.t- I've re-read this just to make sure my mag.com/nation_articles/264eight.jsp current viewpoint still chimes with my http://www.t- previous viewpoint, and basically it mag.com/nation_articles/265eight.jsp does. I've probably relaxed my ideas http://www.t- about what constitutes GPP, but it's still mag.com/nation_articles/266eight.jsp basically the same. The articles listed http://www.t- above probably go into powerlifting mag.com/nation_articles/267eight.jsp GPP more than what I will here. However, the important thing is to And, as far as links go, I recommend remember that you need to be in a browsing the articles section of certain kind of condition to lift, or throw, the Elite Fitness Systems site, which can or play, and that's GPP. The only real be found here: twist is that I've been exposed to Crossfit (http://www.crossfit.com/). http://www.elitefts.com/ Crossfit is another version of conjugate periodization, specializing in improving GPP (General Physical GPP, and is very well suited for use in preparation of a broad range of sports. Preparedness) Revisited It's not, in my opinion, suitable for strength and power athletes as Greg and Lauren Glassman present it with their Workout of the Day's on the website, but there is a lot of information that a strength and power athlete could use to improve their understanding of fitness and training on the website, especially in the Crossfit forum.

There is a line that can be crossed. If it takes more time to recover from your GPP sessions, than your weight training

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Volume II, Issue 15 June 2004 sessions, than you'll need to reconsider the matter. GPP work can be tossed in either before or after a workout, if you keep it short, or on it's own separate session. The lifters at Westside Barbell use a weighted sled or a "sled-mill" for GPP (a sled-mill is a non- motorized treadmill), and will typically perform GPP before their workouts (if they need a break from regular ME work or feel out of shape), but many activities can be used for GPP. Sledgehammer swinging, tire flipping, Strongman circuits: Flip a tire 3-5 bodyweight calisthenics, wheelbarrow times, pick up some farmers bars walks, even light, higher repetition and walk a distance, push a truck back. weight training sessions could all be utilized for GPP at some time. In Tire Flip/Sledgehammer work: I tried addition, traditional cardio activities this because my training time was could be considered GPP as well. GPP limited, and I have a big tire in my back should be somewhat different in nature yard. Flip a tire 3-5 times, than your regular training. Variety is the then pound it with a sledgehammer using key, as it is in so many other aspects in various swings for a minute. life. Catch your breath and repeat.

Some examples of GPP work I've tried Calisthenics: The Tabata protocol is 20 (a side note: some of these are seconds of intense work, followed by 10 pretty intense activities. I've been seconds of rest, and repeated for 8 leaning towards tough, short periods. Using this interval with Crossfit style GPP sessions lately) bodyweight squats is challenging and only uses ~4 minutes of time. Sled Drags: Facing forwards, Expanding this with the addition of backwards, side to side, sled attached to pushups and abdominal work can also be ankles, straps held in hands, or attached done. There are also some interesting to waist. Multiple trips. and productive routines on http://www.trainforstrength.com/

The bottom line is that you might or might not need to get into better shape

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Volume II, Issue 15 June 2004 for your sporting endeavors, but you One very interesting thing is to look at better figure it out pretty quick. There the meet results between a federation comes a time when your efforts will be like the APF and a federation like the better directed towards more sports USAPL. The deadlifts in the USAPL are specific work (also called SPP for much higher in relation to the squats. Specific Physical Preparedness), and This is directly related to the equipment without a proper foundation you will be used. Some guys squatting 1000 lbs in leaving some potential untapped. GPP unlimited fed are barely pulling ~650 lbs should never interfere with your in the same meet. preparation for competition, it should only enhance it.

The guys at Westside Barbell maintain that the deadlift has the highest drain on the CNS (central nervous system). Up

until recently, they preferred to address DEADLIFT VOODOO this issue by using a majority of non-

Out of all the powerlifts, it seems that pulling special exercises. It's nice to just toss a blanket over the whole thing, and the majority of lifters have trouble with say that the deadlift is a killer on the the deadlift. There are some very CNS, and not pull and hope for the best. powerful reasons for this: I've done this myself. In one meet I had

1. The deadlift movement doesn't a significant PR, in another, I regressed. Looking over my training logs, I didn't lend itself well to supportive equipment. see all that much difference between the 2. The deadlift starts from a dead way I trained for either meet, except one stop. Reactive strength won't help you was a push/pull and one was a full meet. here. 3. For most, deadlifting is no fun at When you look at the deadlift, and analyze the lift, it should be readily all. It's a hard, brutal, grinding lift. apparent that it makes a bigger dent in

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Volume II, Issue 15 June 2004 the CNS than an equivalent squat, and OCD (obsessive-compulsive disorder) here's why: and I suspect that this has a lot to do with his brute-force, straightforward 1. The grip: You have to hold onto plan and results. For some, like the lifter the deadlift with your hands. You don't above, the no-deadlift approach doesn't think it matters? I can practically cut it. For others, it's a godsend. guarantee that MOST (but not all) lifters can deadlift more when using straps. I haven't quite figured out how to tell if a Don't forget your hands are the most lifter should pull more often or not, but I innervated part of your body. think it might have something to do with 2. The full body aspect: The the difference between a lifter's stiff- deadlift is probably the most full-body, legged deadlift and good morning (this brute strength, low skill lift you can do. insight was brought to you by Kip Miller 3. The mental aspect: Psyching for of the HOUSE OF HURT fame). If a a maximum deadlift is tiring and an lifter excels as stiff-legged deadlifts, ordeal. The low skill required to pull a they are probably more suitable for a deadlift allows a lifter to really get routine based around more frequent agitated and froth at the mouth when pulling. If they excel at the good preparing for the max pull. You can bet morning, then using an assortment of that this is going to take it's toll on the special exercises with some skill and CNS. speed work on the deadlift throw in may 4. The grinding nature of the be a better approach. deadlift. The competitive deadlift is not a fast lift. The lifter must be able to send This is an old Westside recommended a large impulse to overcome gravity and program for deadlifting: get the deadlift moving and then must maintain that impulse to finish the lift. Week 1 - 15 singles @ 65% Week 2 - 12 singles @ 70% There are always exceptions. Some Week 3 - 10 singles @ 75% lifters pull and pull and pull and don't Week 4 - 8 singles @ 80% have a problem with it. I know of one Week 5 - 6 singles @ 85% guy who pulled max deadlifts every week for a period of 2 years, and his Kip Miller swears by this, and says it's deadlift went from ~500lbs to ~800lbs. worked for him every time he uses it. He He didn't know his CNS was fried. If also says it works really well using the pulling a max deadlift every week would reverse band technique instead of regular do that for me, I'd be hopping right on deadlifts (you hang the bar from some the bandwagon. This lifter suffers from

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Volume II, Issue 15 June 2004 jumpstretch bands so it deloads as you articles "Deadlifts on the Rise" or get higher) something on the Westside-Barbell site.

If you watch the training logs on Here are some ideas I've had while EliteFTS you will see that they are doing brainstorming deadlift training. more pulling. A lot of it is speed pulls They are varied, and some chime with with bands attached to the floor (as what WBC recommends and some go opposed to reverse band pulls), and there against the grain. Training yourself is a pretty decent amount of it done often involves a significant amount of while standing on some kind of experimentation. platform. This varies significantly from what they have done in the past. Bottom position work is an excellent choice for ME work or assistance work. One of my favorite lifts to help the deadlift is the bottom position start zercher squat. This is a painful lift, but very effective for helping maintain the stability of the "core" during the deadlift. Bottom position GMs also seemed to help much more than regular GMs. Bottom position work seems to jar my spine and joints more than regular work. In terms of the central nervous system, this helps train for that big initial impulse to get the lift moving.

I also think isometrics at the bottom

You'll see some interesting things position and at the "critical joint coming out of Westside in the next year configuration" (a term used by DB or so about improving the deadlift, Hammer at www.inno-sport.net , who's because it's the last frontier. Once Louie training methods are based on training Simmons turns his eclectic talent the nervous system, not the necessarily towards improving the deadlift of his the musculature) might help, but haven't club, you will be seeing some gotten around to experimenting with improvement. It's already started and them yet. The CJC for the deadlift is you can see that in one of his later supposedly around knee level and at the floor. The recommendations for these types of isometrics don't involve pulling

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Volume II, Issue 15 June 2004 against a immovable bar, but rather http://pub101.ezboard.com/btheironwork lowering the bar to the proper position s) and the strength coach Charles and holding it there for a specified Staley, who really delves into it in his amount of time. This would have a EDT (Escalating Density Training) beneficial effect on a lifter's ability to concepts. Incidentally, the DOMS that maintain the required CNS impulse for a occurred after the first session of this longer duration. type of pulling kept my training partner home from work the next day. Not for In addition, heavy, (and I mean the light hearted. eventually working up to bodyweight or greater) side bends or isometric suitcase It's all Deadlift Voodoo. What works for deadlift holds, or one handed farmers me doesn't work for you. What works walks, or suitcase deadlifts might assist for me one meet, doesn't work the next. here too. The lateral or side-to-side It's hard, brutal labor that often doesn't stability of the spine becomes an issue pay off. The deadlift is a harsh mistress. with the mixed grip typically used for competition deadlifting. It's a big enough issue for some (like Brad 3 DAY VARIATIONS Gillingham and my friend Wade Hanna) to switch to the painful hook grip, and There are those out there who say you spend months acclimatizing the thumbs aren't training Westside unless you to that sort of pressure and pain. follow their recommendations exactly. I say you aren't training Westside, because I have just started dabbling with you're not at Westside, and you don't "density" type deadlifting. I'll take a 20 have Louie Simmons yelling for being a minute block of time, and perform candyass on a daily basis. Take the deadlifts with a set weight. concepts, think about them, and apply Over time, your workload will increase them to your training. The rest is all as you get better and better at pulling verbiage. with that weight. When it reaches a certain threshold, you add weight. I've One problem people have with the 4 day arbitrarily set this threshold at ~30 split is that they don't have 4 days to repetitions. This concept is highly train. Maybe they only have three. recommended by Bryce Lane (who Maybe they can't recover from 4 days. keeps an excellent website at This is absurdly easy to get around. http://home.comcast.net/~joandbryce/ and a forum at

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Volume II, Issue 15 June 2004

The first method is to simply keep all the the combined day be the dynamic days, days, but float the fourth day into next simply due to the more intensive nature week. For example: of ME work. Excellent work, Steve. Thank you very Week 1 much! Monday-ME BP Stuff I have learned on my “Get Up Tuesday-ME SQ/DL Goalsetter” Attempt Thursday-DYN BP 1. Increasing my fiber was a very good idea…overall. Week 2 2. Having a lofty goal takes all the fun out of competing. Monday-DYN SQ/DL 3. If you really want to improve, Tuesday-ME BP throw/lift/compete against the World’s best. Thursday-ME SQ/DL 4. You need to make a focused effort to toss out any rituals or patterns you may have before Week 3 competitions. I have yet to go to a track meet that has not had at least one major administrative Monday-DYN BP error (save the Thor Meets in San Diego…a true Tuesday-DYN SQ/DL “Thrower’s Paradise). You simply can’t plan for Thursday-ME BP all the changes that officials make …especially when the officials are all wearing matching For those with recovery issues, this outfits. The nicer the outfit …the more likely they have never seen the hammer throw. works very well. The second method is 5. Sled dragging and Farmers Walks are key to a to combine either the two dynamic days 46 year old thrower improving. or the two max effort days into one 6. If the body is truly one piece, than you have to longer workout. The format for that spend time understanding the role of all parts of workout, to keep it manageable should the body…then let them figure out how to do it! 7. The answer is always simple … look like this: 8. Nothing matters…not warm ups, plane flights, shoes, haircuts, breakfast…when the ring judge ME or DYN BP work calls your name. Step in and throw. ME or DYN SQ/DL work 9. I have a pretty good support staff: Tiff, Gary, BP assistance exercise Rich, Mike, Mindy, John, Mark, the Glassmans, Matt, “other” Mike, the gang in Dennison, Steve, SQ/DL assistance exercise 10. It takes courage to make your goals public. Ab work

That's short and sweet. To make this Published by Daniel John effective, you need to pick good, Daniel John, Editor compound assistance exercises, not Copyright © Daniel John, 2003 something like triceps pushdowns or leg All Rights Reserved Any unauthorized reproduction is strictly prohibited. curls. I'd also strongly recommend that

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