Bent over row 1 rep max calculator12/29/2023 On Maximum Effort Day, Good Mornings can also be done in any style arched back, bent over, wide stance, close stance or seated. What does “max out” mean? Simply work up to a max single repetition. The Westside Barbell program 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. This is low volume, high intensity training followed by three or four special exercises. Seven days later switch to a special barbell exercise and max out once more. Begin to use this method after a warm-up to single attempts until setting a new personal record. This is the greatest method of strength training for improving both intermuscular and intramuscular coordination, as your body only adapts to the load placed on it. To become more explosive, one must constantly become stronger 12-24 hours between small workouts such as restoration, G.P.P., and agility work (all explained later) is suggested for optimum recovery. Note: 72 hours of rest is needed between Max Effort and Dynamic Effort days for Lower Body or Upper Body for optimum recovery. Training Day 4 – Dynamic Effort Method, Upper Body.Training Day 3 – Dynamic Effort Method, Lower Body.Training Day 2 – Max Effort Method, Upper Body.Training Day 1 – Max Effort Method, Lower Body.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. In this segment, the Westside Barbell programming will be explained using the traditional four day per week system. 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. The Westside system is simple yet extremely effective. 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. 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. 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. Both clubs spent a week at Westside Barbell and followed up with additional consultation to implement Westside Barbell programs into their training.įive major rugby teams from Europe and Australia have made the long flight to visit Westside and have since achieved phenomenal results. 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, on the field of the Louisiana Superdome at Super Bowl XXXI. From the NFL to the Hong Kong Rugby Club. But the truth is that the Westside program is used in track and field, football, soccer, basketball, wrestling, volleyball and additional sport programs at all levels, across the globe. When most people look at Westside Barbell training protocols, they automatically think of powerlifting.
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