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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. I promise you that once you get it, success and strength will be yours forever. A very special thank you goes to Louie Simmons. His creativity, boldness, and dedication to strength training are extraordinary. Without him, none of this would have been possible. Also, thanks to all of the lifters, coaches, trainers, and doctors who have helped us out over the years. Dave Tate and Jim Wendler Elite Fitness Systems 3 Developing a Quality Training System There are six qualities that set a great system apart from the rest. These include: • speed • strength • coaching • teamwork • attitude • recovery Too many times, lifters and coaches focus on the exercises, sets, and reps of a program, not on coaching, teamwork, attitude, and recovery. Each of the six qualities listed above must be addressed in order for a program to be successful. If you leave one of these qualities out, you are shortchanging yourself, your teammates, and/or your athletes. To illustrate this, ask someone who squats 500 lbs what he thinks would happen if he trained at Westside Barbell Club. Would his squat go up? Invariably, he will say yes. Why? The program has been talked about in detail on Elite Fitness Systems and by Louie Simmons in Powerlifting USA. There are no secrets to what kind of exercises, sets, and reps are done during a week. There are seminars, videos, and plenty of other opportunities to learn about the program and how it is set up. Recovery has also been written about, and there are numerous sport physicians, chiropractors, massage therapists, and others in every city. Thus, the other variables (teamwork, attitude, and coaching) are the limiting factor to this lifter’s success. It is imperative that you take these three things seriously. Unfortunately, most programs completely ignore these things and will do everything they can to blame the program. They don’t examine the other aspects—namely their training environment—that have such a large impact on their success. 4 Coaching/Teamwork Every great system has to have a great coach. In the case of Westside Barbell, this man is Louie Simmons. Simmons sets a great example in the weight room by being an incredible strength athlete. He never asks a member to do something that he has not done himself. Because of his extensive background, he has the respect of every member of Westside Barbell. This is essential in a great coach. Many times a coach with little experience under the bar will try to instruct an athlete on how to squat correctly. Not only does he lack the experience, but the athlete will doubt the coach because the coach hasn’t walked in the same shoes as the athlete. Bottom line—if you are going to call yourself a strength coach, you had better display some strength. Otherwise, you are doing a disservice to your athletes and the profession. A great coach is also a great motivator. There are several different ways to be a good motivator. Athletes respond differently to criticism and praise, and it is the coach’s duty to find what makes each athlete succeed. At the same time, you must be realistic with the athlete. For example, let’s say you have a very weak athlete, and after a year of training, he has increased his squat to 400 lbs. While this may be a personal record for the athlete, if you do not feel this is adequate for his sport, position, or potential, it must be brought to his attention. This does not mean that you criticize his effort. Rather, congratulate him, but let it be known that there is more work to be done. When someone bench presses 600 lbs, Louie will be the first person to congratulate him. But he will also be the first person to let him know that the gym is full of lifters who can bench 600 lbs. A great motivator will see athletes for what they WILL be, not what they currently are. A great coach is also a great educator. You must educate the athlete in order for the training program to be successful. This does not mean that athletes need to be as educated as the strength coach, but they should understand what they are 5 doing and why they are doing it. They should be given reasons that they can understand and that transfer to their sport and thoughts. For example, if a coach instructs a college running back to perform box squats explosively, the athlete may perform them with little effort. Now, if that same coach tells the running back that if he stands up off of the box with as much force as possible, he will be able to reach the hole a step faster, the athlete will most likely put more effort into the movement. Being a step faster may mean two or three extra yards or even the difference between a touchdown and a fourth down. The coach can then tell him that all of those extra yards will add up, and he will have a great shot at being drafted. I guarantee that if you give athletes scenarios that they can understand, their effort and performance in the weight room will improve. A good teammate will always push you to achieve your goals and exceed your expectations. He is not jealous of your success or afraid of making someone better than himself. The best example of this is the team work at Westside Barbell. Dave Tate has seen many lifters come into the club who had smaller totals, and he has helped them to excel farther than he has. It is now up to these lifters to help others go even further. This is what makes great teamwork. You must have enough respect for your training partners and team to push them to the limits and expect to be pushed in return. This respect has to come with trust. You have to trust what your team tells you and do what you are told. Your progress must be a high priority to your team just as their progress must be a high priority to you. Sometimes the truth can hurt. Learn how to deal with it! The Training Program Conjugate Training When training for maximal strength, one must use the three methods of increasing muscle tension—the maximal effort method, the dynamic effort method, and the repetition method. 6 • Maximal effort method: Training at or above 90 percent of your one rep max (RM). • Dynamic effort method: Lifting a sub-maximal weight at the fastest speed possible. • Repetition method: Lifting a sub-maximal weight to failure or near failure. Conjugate training is a method that brings together all aspects of training at the same time. Most training programs have separate phases throughout the training cycle. One of the biggest problems with this kind of program is that after you stop the phase, you lose the benefits that accompany it. Conjugate training combines all of these phases allowing for an athlete to maximize his potential. The Western method of periodization is probably the most popular way for strength athletes to train in the United States. This method involves a 12- to 16- week training cycle that begins with high repetitions and ends with singles. In the first phase, commonly known as the hypertrophy phase, three sets of ten repetitions at 60 percent of your 1RM are performed. After two or three weeks, the percentages increase and the repetitions decrease. This will continue throughout the cycle until you reach 100 plus percent. While this looks good on paper, there are many downfalls. First, the dynamic effort method is completely ignored. While the percentages are correct, the repetitions are too high to produce force. Because of the high amount of repetitions, a lifter will conserve his energy throughout the set in order to complete it. Second, the max effort method is completely ignored until the last few weeks. So the repetition method is primarily used. Does it make sense to leave out two of the three ways to achieve maximal strength? This is what makes 7 conjugate training so effective.
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