2007 Articles

Oct 18

THE SQUAT

Posted by Doris Simmons on

The squat has always been referred to as the king of all lifts. If you don’t have a big squat, you ain’t squat. At Westside, we have three lifters who squat more than 1100 pounds and 12 who squat more than 1000. Everyone knows that we box squat. It’s the best and safest way to squat. If one wants to box jump higher, sit on a box and jump onto a second box, and you will achieve the highest jumps possible after eliminating the first box at a later date. Many have opinions on which is the best method to...

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Oct 18

How does one reach the top of powerlifting

Posted by Doris Simmons on

How does one reach the top of powerlifting? First, you must possess all the strength qualities such as speed strength, strength speed, and a high work capacity with high‐intensity workouts. This means close to or above 100%. If you cannot train almost constantly heavy year in and year out, you will never reach your full potential. There have been a lot of has‐beens. They were superstars for a short time and then disappeared as fast as they came. There are many factors that contribute to these short careers. Some lifters can’t cope mentally, while others fail physically. Some complain about...

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Oct 18

HELP WANTED

Posted by Doris Simmons on

In the summer of 2005 1 placed an ad on our Web site for lifters that wanted to excel at powerlifting. We had just had a serious blow dealt to us at Westside, losing four great lifters to injury and illness. When you  lose lifters who have totaled more than 2200, 2300, 2400, and 2500, it’s hard to shake off. It was even harder to lose four good friends and training partners. We had to fill the void. I like to think it’s Westside versus the world. There’s Huge Iron’s Justin Garalf, Jim Grandick, Nick Hatch, and their coach, Rich...

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Oct 18

STRENGTH TRAINING METHODS

Posted by Doris Simmons on

There are three main methods of training for strength. The most recognized is the maximal effort method. This method produces the greatest strength gains by improv­ing intramuscular and intermuscular coordination. For near-max weight, 1 or 2 reps are used. For circa-max training, 2 reps are used. For true max effort training, 1 rep is best. If you can do 3 reps in a single set, this is referred to as the method of heav­y efforts, which we at Westside find inferior to the 1-rep true max. Note that the max effort weight may not be an all-time record, but the...

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Oct 18

ECCENTRIC UNLOADING

Posted by Doris Simmons on

I have written about overspeed eccentrics, citing why it is so important to lower the bar as fast as possible to produce the most powerful stretch reflex as possible. If you triple your velocity, the kinetic energy is 9 times as great. Without bands, a lifter will lower the bar in roughly 1 second. Using Jump-Stretch bands on the bar, the length of the eccentric phase can be cut in half, to 0.5 second. In plain terms, 500 pounds in contact with the box will cause a force of 750 pounds as a result of overspeed eccentrics. A further example...

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Oct 18

OFF-SEASON TRAINING

Posted by Doris Simmons on

I have been asked many times what we do in the off-season. However, we don’t have an off-season; this would waste part of the year’s training. We are a private gvm and onlv powerlifters train here, with the exception of NFL prospects or sports teams that come to visit from around the world. But the fact is, some group is altvavs training for a meet. This means that their training partners must train with them regardless of their level of preparedness. I copied the Bulgarian svstem for our mas effort davs. Just like the Bulgarians, we like to max out...

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