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Inverse Curls or Glute/Ham Raises for high reps, Prone Leg Curls with bands or ankle weights would be next for hamstring development. Sled work will build phenomenal muscular development for speed exactly where it counts for all athletes. Have the athlete rock back swinging the arms to the rear while lifting the feet off the ground. UseKettlebells, Weight Vests, Ankle Weights and combinations of any or all of these items. A good rule of thumb for overall development is to use the following: Belt squats of all variations Sled work of all variations Dumbbell Presses Reverse Hypers Inverse Curls Hip & Quad Development Jumping These simple yet highly effective exercisesalong with Max Effort and Dynamic Effort movements are universal speed and strength developers and can be easily adjusted for athletes of all strength and fitness levels. Encourage higher weights each workout Examples of Exercises: Dumbbell Press – 3 sets of 10-12 reps with heavy dumbbells. Accommodation causes performances to stagnate ordecrease. Several NFL linemen I have trained have set PR’s in their long jump in one or two of these jumping sessions. 12-24 hours between small workouts such as restoration, G.P.P., and agility work (all explained later) is suggested for optimum recovery. Convey to your athletes that there is more benefit in strengthening their weak areas thanimproving their strong areas. You also have to deal with high volumes of athletes. of Chain 160 lbs. This happens in the weight room and on the playing surface. Landing on the biggest part of the lower body will yield an increase in kinetic energy. You must recover between workouts. The goal is to jump as high as possible and, therefore, squat asmuch as possible. The Westside Barbell method of training will allow the coaching staff to record athletic speed and strength levels every week, in-season and out of season. You may allow 40 jumps per workout for the very strong and advanced athletes 17 years of age or older. He was going back to Sweden for a visit before moving to Westside forten years. Before performing any forms of Depth Jumps, let’s look at several types of bounding with ground contact under two- tenths of a second: Single-leg take-offs on stairs Leg-to-leg jumps; single, triple, 5’s and 10’s Double-leg jumps over 5-10 or 15 low hurdles Double leg jumps over high hurdles of 40-42” Slow bounds with submaximaleffort in a controlled style Frog jumps 3 jumps off left foot then 3 jumps off right foot 20/40/60 meter leg-to-leg bounds with light resistance of 10, 20 or 30 lbs. With the lighter weights, one can control and perfect form. Reduce the weight to one or two 45 pound plates for a couple warm-up trips on the third day. Westside Barbell has a very strongpassion for helping athletes of all ages reach their genetic potential. At Westside, we will do sled work in hot and cold elements, providing the surface we are pulling on is exposed enough to provide resistance. Rather we will just ‘stick it’ with legs slightly bent, landing on the balls of the feet. Speed Strength rest intervals can vary from 30 to 90seconds between sets. The Westside system requires your athletes to perform a 1 rep maximal lift on a special squat, rack deadlift, clean/snatch variation or elevated deadlift standing on a 2” or 4” box. of Chain Off-season Training Technically, there is never an off-season for a coach or an athlete. Limited Training Schedule, Availability and ResourcesIf your schedule only allows your athletes to train 3 days in a week, you will have to merge both Dynamic Effort days together and select the exercises that will carry over best for your athletes. Every eight weeks we recommend testing Regular Squats, Bench Presses and Deadlifts to view progress and to update correct percentages for Dynamic EffortDay. Bend over and methodically stand erect, then walk backwards with tension at all times. Begin to use this method after a warm-up to single attempts until setting a new personal record. This simulates jumping out of sand. All ‘shock’ methods can be taxing, plyometrics are no different. using a Bulgarian Bag Standing long jumps (keep records)Standing long jumps with kettlebells (released before landing) The jumps listed above should be done after a 30 minute rest following the barbell workouts on Dynamic and Max Effort days. This program is based on tested and proven training methods. Let’s look at the purpose of the Dynamic Method, or training with submaximal weights withmaximal speed. While some refer to me as a weight lifting expert, you cannot compare our methods at all. Therefore, abandoning the power phase for 14 to 21 days can stunt or lessen strength development. It is very important to switch your max effort exercise each week as doing so prevents accommodation, and it will also provide new trainingstimulus to keep your athletes from getting bored or stale. Switch sled pulling styles as often as you like to continuously stimulate the lower and/or upper body. What does “max out” mean? Its purpose is to improve a faster rate of force development and explosive strength. This will build strong jumping and running muscles as well as thickerligaments and tendons where many season or career ending injuries occur. Also be wary of ABC Trainer Certificates that have flooded the market. One way was to pull them backwards; some would walk forward; others would pull over the shoulder. In-season Training The in-season focus has to be on Dynamic Effort and Accessory work. Sled powerwalking will build all of the muscles in the lower body used for sprinting and jumping while increasing an athlete’s conditioning level at the same time. Reduce the weight by 33% and increase the number of trips to 10 to 15 on second day after a day in between sled workouts. Hence, the Westside Barbell System for Sports. Weaker and youngerathletes should be limited to 15 to 20 or fewer jumps per session. To mix it up and provide additional resistance, have the athlete stand on a piece of thick foam and jump. Work on all angles; Incline, Decline and Flat Williams Press – 3 sets of 15 reps with a moderate to heavy weight Bent-over Rows – 3 sets of 10 reps with a moderate to heavyweight JM Press – 3 sets of 10 reps with a moderate to heavy weight Triceps Extension with a Resistance Band – 100 reps Lat Pulldown Bar Face Pulls – 3 sets of 10 reps Earthquake Bar Bench Press – 3 sets of 20 reps Neck Harness extensions – 3 sets of 20 reps Examples of Exercises: Sled Pulls – 6 pulls of 60 yards with a heavy weight. Thissystem of training increases intensity while decreasing the volume of work. Please contact us if you would like additional information, or on how together, we can create the fastest, strongest and healthiest athletes on the planet. After the Dynamic Method or Maximal Effort Method workout, an athlete must follow up with three or four small exercises.They used several ways to pull the logs. The progressive gradual overload system and other incorrect training methods have proven to be inferior to forms of wave periodization, such as the Westside Barbell Conjugate System. A Basic Jump Program Begin with a group of jumping exercises that initially came from Dance and was later incorporatedinto Weight Lifting and Track & Field: From a kneeling squat position, rock forward and backward then jump to the feet From a kneeling squat position, power clean a bar from the floor while jumping to the feet From a kneeling squat position, power snatch a bar from the floor while jumping to the feet From a kneeling squat position, powerclean or power snatch a bar from the floor while jumping to the feet and landing in a split squat stance Note: Add weights as athletes progress in strength while maintaining proper form and technique. With bands and chains added, it teaches one to accelerate and reduce bar deceleration. In this segment, the Westside system will be explained usingthe traditional four day per week system. There are some who think it is not necessary to work on speed, however this is just one part of the total strength equation. Louie Simmons is especially proud to have a picture of Johnny Parker from the New England Patriots and Kent Johnston from the Green Bay Packers, Strength & Conditioning Coaches, onthe field of the Louisiana Superdome at Super Bowl XXXI. Follow this with a swing of the arms forward while slamming the feet to the floor to initiate the jump to the box. Start with a narrow grip, then a normal grip and finally a wide grip for the final three sets. NOTE: Never go below 3 repetitions for any variation of the Good Morning exercise.Before jumping or squatting, we sit on a box at parallel, relax and then jump or squat upwards. For sprinting technique, stay on the balls of your feet while performing sled work. The forces that produce movement are external, internal and reactive strengths. Jumping twice per week will work best for most athletes. In two out of three workouts wewill step down off the box onto other boxes. Knowing they were very athletic, there had to be another reason as well. Pick two or three specialty exercises to strengthen weak muscles. The Dynamic Method was also used to replace a Maximal Effort method for those who could not handle a second high- intensity or 95% 1RM and above workout twicein the same week. Verkhoshansky. After a three-week wave, add band tension or loading weight by adding chain to the bar. Later we will explain how to adapt this into three or two day per week programs for those with time and weight room accessibility constraints. One training day is high volume and moderate intensity with very quick musclecontraction and considering that the Maximal Effort day can be stressful on the Central Nervous System (CNS), the GPP (General Physical Preparedness) must be high. Choose exercises that the vast majority of your athletes are weak at, not able to use heavier weights and set goals to improve upon each exercise throughout the year. Choose any formof Bench Press movement and add: Week 1 – 50% Week 2 – 55% Week 3 – 60% Of the athlete’s 1 rep bench press on the given exercise in straight weight, then add 25% of accommodating resistance (bands or chains) on top of the straight weight for 9setsof3reps Rest only 45 seconds Between sets Good Morning (any variations for 3-5 rep max,NEVER 1 rep max for this exercise) Sumo Deadlift standing on a 2” or 4” rubber mat Safety Squat Bar Box Squat (make sure to squat to parallel) Cambered Squat Bar Box Squat Conventional Stance Rack Deadlift from pin Bow Bar Box Squat Zercher Squat Football Bar Bench Press Floor Press Seated Overhead Press Cambered BenchBar Press Max Repetition Push- ups in a rack off a bar with weight 6-8 sets of 2 reps of Speed Deadlifts with 50% of the Deadlift Max in straight weight and 25% of accommodating resitance (bands or chains) Change grip on the bar every 3 Sets. We offer a very large, selective library of the most informative and productive books and DVD’s fromelite, world-renown ‘experts’ on the development of athletes. Size, strength endurance and restoration can all be achieved through implementing the repetition method. V. Using 225 pounds for six trips of 60 yards works great for powerlifters, sprinters and football players. If explosive strength work is needed, then more jumping, bounding and depthjumps should be added to an athlete’s routine. Make each set progressive in weight. This is the key to reversal strength. Following the power phase is the maximal strength phase; whereby the weights being lifted become increasingly heavier as a contest nears. It is recommended to find and stick with six to eight max effort movements and rotatebetween the chosen movements accordingly. It is a simple, yet highly effective way to raise work capacity and volume to increase a lift total. It is not a fly-by-night ‘add 6” to your vertical jump in 2 weeks’ scam. Training Day 1 – Max Effort Method, Lower Body Training Day 2 – Max Effort Method, Upper Body Training Day 3 – Dynamic Effort Method,Lower Body Training Day 4 – Dynamic Effort Method, Upper Body Note: 72 hours of rest is needed between Max Effort and Dynamic Effort days for Lower Body or Upper Body for optimum recovery. The same technique works for a long jump. One should change bars regularly if possible or change the width of the stance or grip. The progressivegradual periodization system will have an eerily similar negative effect on athletes, causing muscular atrophy and loss of speed and acceleration and must be avoided completely in-season and out-of-season. This method consists of lowering the barbell as fast as possible and catching and reversing the bar just before it touches the chest. The WestsideBarbell System of Training When most people look at Westside Barbell training protocols, they automatically think of powerlifting. Simply work up to a max single repetition. Walk forward, backwards and laterally to target all areas of the legs Belt Squat Walking – 3 sets of 100 steps with moderate to heavy weight Belt Squat Deadlift – One minutenon-stop deadlift with a weight that is roughly 70% of a 1 rep max on the bar and a moderate weight plus a purple band on the Belt Squat Machine Inverse Curl – 3 sets of 10 reps. For additional hamstring work, walk with the straps between your legs at knee level, walking with large steps. To build a fast and strong sprinter or jumper, we must firsthave an athlete use long strides with the feet close to the ground and using the heels to pull the body and sled forward. This will stimulate the entire back region and strength the neck simultaneously. I explained to them that Dr. Verkoshansky is an expert on power metrics, or the entire collection of jumping, rebounding and shock training. We squatand jump in the same way, off a box. Westside Barbell DVD’s cover all of this info on volume and intensity. Zatsiorsky stated that the response of a biological object to a given constant stimulus decreases over time. On Maximum Effort Day, Good Mornings can also be done in any style; arched back, bent over, wide stance, close stance or seated. Thisis reflected by the intensity zone being used. Pull from the heels on each step. Work on all angles; Incline, Decline and Flat Williams Press – 3 sets of 20 reps with a moderate weight Bent-over Rows – 3 sets of 20 reps with a moderate weight JM Press – 3 sets of 20 reps with moderate weight Triceps Extension with a Resistance Band – 300 repsLat Pulldown Bar Face Pulls – 3 sets of 25 reps Earthquake Bar Bench Press – 5 sets of 20 reps Reverse Hypers – 3-5 sets of 10-15 reps Dumbbell Side Bends – 3 sets of 10 reps each side with heavy weight Choose one: Standing Sit-up – 3 sets of 25 reps Hanging Knee Raise or Straight Leg Raise – 3 sets of 10-15 reps Triceps Extension with aResistance Band – 100 reps if not chosen on this day for a special exercise Dumbbell Side Bends – 3 sets of 10 reps each side with heavy weight Choose one: Standing Sit-up – 3 sets of 25 reps Hanging Knee Raise or Straight Leg Raise – 3 sets of 10-15 reps Reverse Hypers – 3 sets of 25 - 50 reps Dumbbell Side Bends – 3 sets of 15 reps eachside with heavy weight Choose one: Standing Sit-up – 3 sets of 25 reps Hanging Knee Raise or Straight Leg Raise – 3 sets of 10-15 reps Triceps Extension with a Resistance Band – 100 reps if not chosen on this day for a special exercise Dumbbell Side Bends – 3 sets of 15 reps each side with heavy weight Choose one: Standing Sit-up – 3 sets of25 reps Hanging Knee Raise or Straight Leg Raise – 3 sets of 10-15 reps Why Progressive Gradual Periodization is outdated and inefficient ? Examples of Exercises: Sled Pulls – 6 pulls of 60 yards with a heavy weight. Stop for the day after this is achieved. On both days, Maximal Effort and Dynamic Effort, special exercises must be done for thelower back, hamstrings, glutes, hips, upper back and of course the abdominals. Rotate new exercises in every three weeks or so to avoid accommodation. Record weights and keep records on each type of jump. Walk forward, backwards and laterally to target all areas of the legs Weighted Box Jumps – 4 sets of 10 reps to an optimal box heightwearing ankle weights Belt Squats – 3 sets of max reps with moderate weight in under 1 minute Inverse Curl – 3 sets of 20 reps Plyoswing – 3 sets of 10-20 reps for explosive take-offs Examples of Exercises: Dumbbell Press – 5 sets of 20 reps with moderate dumbbells. Sled Work Power Walking with the sled is the Tai Chi of speed and strengthtraining. The Westside system is simple yet extremely effective. The max depends on an athletes’ GPP. As athletes become stronger, initiate box jumping with weights. It is written for all sport programs, male and female. Maximum Effort Training This is the greatest method of strength training for improving both intermuscular and intramuscularcoordination, as your body only adapts to the load placed on it. In this guideline you will find detailed scientific explanation of the methods used, recommendations for in-season and off-season programming, weekly planning and more. One could even change bar placement from a front position to a high bar squats, such as overhead squats if they canbe performed with good technique. All in all, the key was heavy manual labor, but it added up to a lot of log pulling. Meet day is when special strength qualities are really needed; however due to this faulty training system an individual has less muscle, less bar speed and a lack of training volume necessary to produce a new personal best lift. Specialaccessory work should be the largest volume of training, accounting for 75% to 80% of the total training volume. If you do extremely heavy workouts twice a week, you can suffer from law of accommodation. For speed-strength, add 25% band tension at the top for accommodating resistance; this helps to eliminate bar deceleration. Very ImportantNote to Always Remember: Jumping can be very taxing; you MUST first build a base, which is the next topic, Sled Work. At Westside Barbell, we perform a heavy amount of rowing exercises using bars, dumbbells or plates for upright rows and shrugs for the upper back. It can be done three times per week, weather permitting. The bands will forceyou down faster than just the weight alone, causing an increase in kinetic energy. The coach and the athlete must learn to train smarter, not harder. In addition to jumps from a standing position, have an athlete sit on a low 12” high box, similar to the one used for box squatting. This was established by Bernstein (Verkhoshansky, 1986). Don’t forget,you can work your upper body as well by using a second strap. Rotate these items each workout to avoid accommodation. Record starting box jump height personal bests with various amounts of resistance and encourage athletes to establish a new personal record each workout. Around 1994 I wondered why the Finns were dominating the world atdeadlifting. Reverse Hypers, Back Raises (45-degree Hyper) and/or light Good Mornings for high reps will follow the upper back exercises. We hope that you, your staff and your athletes find the information contained helpful and easy to follow. This will powerfully build the hips, glutes, hamstrings and calves. You can assign the distance for an athletebased on the length of the race. This simply means, if you handle the same weight loads and the same training percentages, your performance will go backwards. Countless sport programs, along with Pro Boxers, MMA fighters and wrestlers/grapplers have used the Westside system to produce speed, explosive strength and reduce injuries. For moreexplosive strength, one can do ballistic bench pressing. Its core system requires athletes to train a minimum of four days per week, but can be modified to accommodate those programs limited to three or two days per week. This combination very effectively increases jumping power. The Westside Barbell System for Sports program guideline iscompletely based on Westside Barbell training methods and protocols. From the NFL to the Hong Kong Rugby Club. Encourage higher weights each workout Hip & Quad Developer – 3 sets of 10 reps. Regular Power Bar Cambered Squat Bar Safety Squat Bar Buffalo (Bow) Bar Zercher Harness Belt Squat Machine Dumbbells Weight Load VariationsRegular Power Bar High Box Squat Parallel Box Squat Low Box Squat Conventional Stance Sumo Stance Light Bands Medium Bands Strong Bands 120 lbs. Both clubs spent a week at Westside Barbell and followed up with additional consultation to implement Westside Barbell methods into their programs. of Chain 200 lbs. Every time you changesomething and master its performance an athlete will become a BETTER athlete. Westside Barbell heavily utilizes soft surfaces such as thick foam pads for squats and jumps. To round out the preparatory phase, power walk with sleds. Five major rugby teams from Europe and Australia have made the long flight to visit Westside and have sinceachieved phenomenal results. Thus, the progressive gradual overload system has set a lifter up for failure! Completing all the phases of this system causes an athlete to lose the volume of training needed to lift a new all-time max. On hearing this, I started pulling a tire at first and then sleds, very heavily at times, around 450 pounds for 100 feet forthree or four trips. Jumping Jumping is a very crucial part of speed development, but resistance must be used to be most effective for athletes that have a reached a high GPP. Do not allow the bar to touch the chest. Unfortunately, 14 to 21 days into this phase, the muscle mass gained during the first phase begins to atrophy. Use appropriate weightfor three or more reps only. Dynamic Effort lifts involve moving a submaximal weight with maximal speed. Only program a Maximal Effort workout during long periods of time between contests during the season. This method is not used for maximal strength because it is impossible to obtain Fmm (Maximal Force) with fast movements while usingintermediate resistance. However in the period of time an athlete is not in competition it is of the utmost importance to focus on Absolute Strength, Dynamic Strength and Reactive/Explosive Strengths. We do not do an immediate jump upon landing. 1 Maximal Effort Movement 1 Maximal Effort Movement 1 Dynamic Effort Movement 1 DynamicEffort Movement Work up to 1 rep max on any of these exercises with exception of Good Mornings, never less than 3- 5 reps Choose any form of box squat and add: Week 1 – 50% Week 2 – 55% Week 3 – 60% of the athlete’s 1 Rep squat max on the given exercise in straight weight, then add 25% of accommodating resistance (bands or chains) on topof the straight weight for: 10 sets of 2 reps Rest only 45 seconds between sets. This is low volume, high intensity training followed by three or four special exercises. My good friend Eskil Thomasson from Sweden was visiting us at Westside Barbell. Some were lumberjacks and would pull the logs out by hand and chain to the road for the tractor topick them up. 2 Specialty Exercise to strength weak muscles *Note: Focus more on Intensity than Volume on this day 2 Specialty Exercise to strength weak muscles *Note: Focus more on Intensity than Volume on this day 2 Specialty Exercise to strength weak muscles *Note: Focus more on Intensity than Volume on this day 2 Specialty Exercise tostrength weak muscles *Note: Focus more on Intensity than Volume on this day Pick two or three specialty exercises to strengthen weak muscles. Distance and marathon runners can get heart rates up to 190 bmp with proper sled work.Intensity may be increased by adding ankle weights, weight vests or both. When he went to Finland, he asked whythey were all great deadlifters. That’s when I knew not to loan a single book to anyone; it leads to confusion. Complete 8 trips of 60 yards with heavy weight on the first day. It worked extremely well and it was the birth of sled pulling now used by countless athletic programs. We encourage you to continually expand your knowledge base by learningfrom books, DVD’s and other media sources written ONLY by well-recognized, credible experts. Following the maximum effort main exercise will be the special accessory work. For circa-max weights, the rest can be 60 seconds to 2 minutes and 30 seconds. It is very important to eliminate Maximal Effort as this is too heavy of a tax on the CentralNervous System for athletes involved in weekly contests. As a coach, you most likely don’t have the luxury of providing an individual program for each athlete. The first phase of this system stimulates muscle hypertrophy and is followed by the power phase where strength is increased by lifting intermediate weights while using maximum acceleration.Conclusion Westside Barbell exists to help those in all levels of the athletic industry become better coaches and better athletes. Sixty yards works best for sprinting and for football players’ 40 times. This requires a much greater effort and will produce much better results in regards to explosive legs. In addition, by lifting the feet and slamming themonto the floor to initiate the jump, an overspeed eccentric phase occurs. Any movement can be performed; Curls Upright Rows Triceps Extensions Pec Work Delt Work Rotational Work Pull-throughs Good mornings (using a light weight on the sled) with a neck harness walking backwards slowly. This system builds a fast rate of forcedevelopment. Accommodation We must all learn and know what accommodation is. This causes the muscles to do more of the work and not limit it to the ligaments and tendons. Press the bar to lockout as powerfully as possible. Be very wary of anything that sounds too good to be true, it’s not. But the truth is that the Westside system is used in trackand field, football, soccer, basketball, wrestling, volleyball and additional sport programs at all levels, across the globe. Seven days later switch to a special barbell exercise and max out once more. When the stage of progression is reached on the Jump Program, an athlete is ready for plyometric training. The first day builds absolute strength, thesecond day builds strength for dynamic endurance and the third day is for a warm-up or restoration, not needing a rest day prior to this. To his surprise, they had no idea. When lowering onto a box, a greater amount of kinetic energy is expressed because mass as well as speed contribute to kinetic energy. On the third workout, and highest box, we doa depth jump down onto a soft gym mat. Dynamic Effort Training The Dynamic Method is sometimes referred to as speed work. Only a few, such as the Westside Barbell Special Strength Certificate, which is NSCA CEU approved are worthy of spending money from your budget. We offer free-of-charge training articles at our website, www.westsidebarbell.com , free podcasts and most recently, we have developed the Westside Barbell Special Strength Certificate for the most serious coaches and coaching staffs focused on advancing their careers and becoming elite-level speed and strength coaches. One day a couple lifters and I were having a discussion about the training philosophies of Dr. Y.Jumps should be performed with ankle weights, weighted vests, kettlebells or any combination of the three. This is a free-of-charge publication from Westside Barbell to assist coaches and trainers in creating faster, stronger and less injury prone athletes, by training the correct way and utilizing the time spent in the weight room in the safest, mostefficient and most effective ways. It will also give the coaching staff valuable real-time feedback on which anatomical weaknesses require development and/or types of strength that needs to be focused on while training individual athletes. Another proven method of changing the amount of work being done is to change the length of rest time betweensets.

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much as possible. The Westside Barbell method of training will allow the coaching staff to record athletic speed and strength levels every week, in-season and out of season. You may allow 40 jumps per workout for the very strong and advanced athletes 17 years of age or older. He was going back to Sweden for a visit before moving to Westside for