At Westside Barbell, we've seen our fair share of elite athletes walk through our doors. But every so often, someone comes along who truly embodies the Westside spirit of grit, consistency, and dedication. Dante Leon is one such athlete.

The Westside Way: Building a Foundation

When Dante first stepped into Westside, he was already an accomplished grappler. But like most athletes who come here, he had untapped potential waiting to be unleashed. Our first order of business? A comprehensive evaluation of his strength and mobility.

This assessment revealed areas for improvement that had previously gone unnoticed. Instead of throwing Dante straight into our infamous max effort workouts, we took a step back.

For eight weeks, we focused on building his general physical capacity, improving joint health, and increasing his range of motion. This foundation-first approach is a hallmark of the Westside method for athletes, and it set the stage for the progress that was to come.

The Conjugate System in Action

Once Dante had built a solid foundation, we introduced him to the full power of the Conjugate System during his first year of training at Westside. A key principle I always keep in mind when working with Dante is to make the training sessions dynamic and unpredictable.

He’s the type of athlete who likes to be coached in a way that pushes him, thriving on challenge. I try to ensure he never knows exactly what to expect. This approach forces him to adapt quickly, a skill that directly enhances his competition mindset, and over the last 12-month period, Dante achieved *87 personal records (PRs) in various max effort exercises. 

How did he accomplish this? By adhering to some simple core principles:

1. Setting attainable goals
2. Keeping accurate data and feedback
3. Maintaining consistency in training
4. Avoiding the temptation to chase huge PRs prematurely
5. Focusing on "pounds per minute" as a metric for training intensity

This approach allowed Dante to make steady gains while avoiding the burnout and injuries that often plague athletes pushing too hard, too fast.

The results of this approach have justified its means. Let's look at some specific metrics that showcase Dante's improvement since starting at Westside:

• Snatch Grip Deadlift: From 415 lbs to 425 lbs (10 lbs PR)
• Bow Bar Box Squat: From 475 lbs to 515 lbs (40 lbs PR)
• 2" Mat Deadlift: From 460 lbs to 485 lbs (25 lbs PR)
• Bow Bar Bench: From 270 lbs to 290 lbs (20 lbs PR)
• Overhead Press: From 185 lbs to 195 lbs (10 lbs PR)

But it's not just about absolute strength. We've also seen significant improvements in Dante's work capacity:

• Volume Load Per Minute (VLPM): From 3000 lbs to 4105 lbs (1105 lbs increase)
• Average Monthly Volume: From 737,245 lbs to 924,779 lbs (187,534 lbs increase)

These numbers tell a story of consistent, substantial progress across the board.

Bridging the Gap: From the Gym to the Mat

One of the biggest challenges for any combat sport athlete is translating gym strength to competition performance. This is where the Westside method truly shines. By incorporating a wide variety of exercises and training modalities, we ensure that Dante's strength gains directly translate to his performance on the mat.

Dante's training at Westside typically includes:

• Upper and Lower Max Effort Work: Focused on building absolute strength.
• Combined Upper and Lower Dynamic Effort Training: Aimed at developing explosive power, with a focus on density and intensity.
• Repetition Method with Specialized Exercises: Designed to target weaknesses, enhancing muscular endurance and promoting hypertrophy if needed.

This approach ensures that Dante is developing all aspects of his physical preparedness, from absolute strength to the endurance needed for grueling matches.

Challenges and Adaptations

One of the biggest challenges Dante faced when he first started with the Westside method was the sheer unpredictability and intensity of the training. The method constantly varies exercises, sets, and reps to avoid plateaus. For someone used to more structured and predictable training routines, this was a significant adjustment.

Dante himself puts it best: "There's never really a time where we can be prepared for what's coming. Even when we look at a program and see box squats, we don't know box height, we don't know bars—sometimes we don't know what's next until we're in it. That's part of the challenge and why it works so well."

We worked on breaking down the purpose behind each workout, helping him understand how each session, no matter how different from the last, was contributing to his overall progress. Over time, this unpredictability became one of Dante's greatest strengths.

I've seen Dante grow immensely in his ability to adapt over the time we've worked together. Our training isn't about giving him a clear path—it's about throwing him into the deep end and seeing how he swims. He's learned to expect the unexpected and to turn that unpredictability into an advantage.

Westside vs. Traditional BJJ Training

To truly appreciate the impact of the Westside method on Dante's performance, it's worth comparing our approach to more traditional BJJ strength and conditioning methods.

Typical strength and conditioning routines you'd see in most BJJ training programs tend to focus on more linear, predictable workouts—steady progressions in strength training that are often very sport-specific.

While effective to a degree, they don't always push athletes out of their comfort zones or address the diverse demands of high-level competition.

The Westside approach, on the other hand, is anything but predictable. Our method is based on constantly varying the workouts—whether it's changing up the exercises, the intensity, or the focus areas.

This variability is key to preventing plateaus and ensuring that athletes like Dante are continually challenged in new ways.

Moreover, the Westside method places a stronger emphasis on building foundational absolute strength and power, which are critical in BJJ but often underdeveloped in traditional training programs. Exercises like sled drags, jumps, and the unconventional ways we work on strength endurance, really set our athletes apart.

I remember when we first introduced sled drags and weighted jumps into Dante's regimen—he hated them. But I knew they were exactly what he needed. These exercises pushed him out of his comfort zone and ended up being game-changers for his conditioning. It's always satisfying to see how those initially dreaded exercises have transformed his performance.

Dante reflects on this: "I remember when we started doing sled drags and jumps—honestly, I hated them at first. But those exercises have been some of the most impactful for my conditioning. They've pushed me to another level."

In essence, while traditional BJJ training has its merits, the Westside approach has given Dante a unique advantage. It's not just about getting stronger; it's about becoming a more versatile, resilient, and ultimately a better athlete.

A Week in the Life: Dante's Westside Strength Training Routine

To give you a clear picture of what it takes to train at the highest level, let's break down a typical week in Dante's training regimen. This schedule showcases the variety and intensity that define the Westside approach:

Monday - Postural & Plyometrics

He starts the week with a focus on postural strength and explosive movements:

• Static Hip Complex (1x480 seconds with Black monster band)
• Bird Dog with Band (3x30 each side)
• Side Plank (1  60 seconds each side)
• Reverse Plank (2x60 seconds)
• Box Jump (4x10 with ankle weights)
• Plank Up Downs (4x10)
• Scissor Jumps (4x10)

This session sets the foundation for the week, ensuring Dante's core is fired up and his body is primed for the intense training to come.

Tuesday - Dynamic Effort Combo

Tuesdays are all about power development and work capacity:

• Bench Press vs Mini Band (9x3) - DE Movement 1
• Bamboo Bar Overhead Press (3x15) [Superset 1]
• Weighted Dips (3x12)  [Superset 1]
• Conventional Deadlift vs Mini Bands (7x3) - DE Movement 2
• Glute Bridge with Band (3x15) [Superset 2]
• Torque Tank Push (4x40 - High Grip)  [Superset 2]
• Safety Squat Bar (5x5 - With 2 sets of chain Chains) - DE Movement 3
• Forward Sled Drags ( 4x60yards)  [Superset 3]
• Backward Sled Pull (4x60yards)  [Superset 3]
• Back Attack (4x15)  [Superset 3]
• Supinated Lat Pulldown (3x10)  [Superset 4]
• Med Ball Slam 3x10 ( Use a 30lbs Medball)  [Superset 4]
• Hanging Leg Raise (3x10)  [Superset 4]
• Med Ball Chest Pass (3x10 - Use a 20lbs Medball)  [Superset 4]

This day is a beast, the combination of movements and high-volume accessory work is key to Dante's continuous improvement.

It's on these dynamic effort days that we closely monitor Dante's Volume Load Per Minute (VLPM). This crucial metric helps us ensure that we're consistently increasing the workload over time.

By focusing on VLPM, we can quantify the intensity and efficiency of each workout, pushing Dante to new levels of performance week after week. For a more detailed explanation of VLPM and how we use it to drive progress, check out our article on the concept.

Wednesday - Postural, Plyometrics, & Cardio

Midweek, we focus on recovery and cardiovascular conditioning:

• Band Pull Apart (1x60 seconds)
• Prone T Raise (3x15)
• Incline Rear Delt ATW (3x20 each)
• Prone Y Raise (3x15)
• Ski-Erg (1x600 seconds at Level 8-10)
• Battle Rope (1x360 seconds)
• Rocket Jump (4x10)

This session helps Dante maintain his endurance and work on often-neglected postural muscles, crucial for long matches on the mat.

Thursday - Max Effort Lower

Thursday is all about building maximal strength in the lower body:

• Static Hip Complex (8x60 seconds)
• Pin 3 Deadlift (10x8, 6, 4, 2, 1, 1, 1, 1, 1) - ME Movement
• Cambered Bar Good Morning (3x8)
• Bulgarian Split Squat (3x10 each leg)
• Inverse Curl  (4x8)
• Reverse Hyper (4x15)
• Static Ab Hold (4 x 60 seconds)

This is where we really push the limits, building the kind of strength that makes Dante a force to be reckoned with in competition. But max effort days serve another crucial purpose in our training methodology. They act as a litmus test for our accessory exercise selection. 

When we see consistent progress in max effort lifts, it confirms that we've chosen the right mix of accessory exercises to support strength development. If we notice a plateau or regression, it's a clear signal that we need to reassess and adjust our accessory work. This feedback loop ensures that every aspect of Dante's training is contributing to his overall progress.

Friday - Postural, Plyometrics, & Cardio

He will round out the work week with another conditioning-focused day:

• Aerodyne 20/10 (1x480 seconds)
• Box Jump (4x10 with ankle weights)
• Spanish Squat (5x10 with resistance band)
• Bulgarian Split Squat Iso-Hold (3x60 seconds each leg)

This session maintains Dante's cardiovascular fitness while continuing to build lower body strength and explosiveness.

Saturday - Max Effort Upper

He will close out the training week with a focus on upper body strength:

• Push-ups and Band Face Pulls for warm-up
• Bench Pin Press 2" off the chest (10x8, 6, 4, 2, 1, 1, 1, 1, 1) - ME Movement
• Dumbbell Bench Press (4x8)
• Barbell Row (4x8)
• Williams Extension 4x12
• Dumbbell Shrugs 4x12  [Superset 1]
• Dumbbell Y Raise 4x15  [Superset 1]
• Band Pushdowns 3x100
• Pull-Ups 2xAMAP

 This session ensures Dante has the upper body strength and endurance to control opponents and maintain dominant positions.

This weekly schedule shows the comprehensive nature of the Westside method for athletes. We're not just building a stronger athlete; we're forging a more resilient, more explosive, and more physically well rounded grappler. It's this attention to detail and willingness to push the boundaries that helps propel athletes like Dante to dominate within their sport.

The Road to ADCC: A Westside-Powered Journey

As I write this, Dante is in the final few days of preparation for the ADCC World Championships on August 16, 2024. This event represents the pinnacle of submission grappling, and it's been Dante's dream since he was a kid to win it.

Dante's preparation showcases the long-term thinking that defines the Westside approach. He's been steadily improving year after year, with each competition cycle bringing him closer to his ultimate goal. 

As Dante continues his quest for ADCC gold, our training will evolve to meet the specific demands of this prestigious competition. We'll be focusing even more on explosive power, grip strength, and the kind of endurance needed for potentially grueling matches. The unpredictability of our training will serve Dante well in preparing for the variety of opponents and styles he'll face at ADCC.

Nutrition: Fueling a Westside Athlete

At Westside, we know that proper nutrition is crucial for supporting the demands of our training. Dante works closely with nutritionist Dr. Matteo Capodaglio to dial in his diet. 

"It's a lot of food, man," Dante laughs when I ask him about his diet. "With a training session like today, I just had three cups of pasta – like dry cups of pasta. So that's like two-thirds of a box of pasta, meat sauce, things like that."

This approach ensures that Dante has the energy to power through our demanding workouts while supporting his recovery and maintaining his competitive weight.

The Mental Edge: A Westside Mindset

One of the things that impresses me most about Dante is his mental approach to training and competition. Whether he wins or loses, Dante sees each match as an opportunity for learning and improvement.

"I take dealing with a loss is the same in a lot of ways to dealing with a win for me," he told me. "After a match, I'll ask my coach what he thinks, we'll talk about it, we'll reflect on it. We'll spend a day or two watching film and seeing what we could have done better."

This growth mindset is essential for long-term success, and it's a big part of why Dante has been able to make such consistent progress year after year.

Conclusion: The Westside Effect

Dante Leon's journey is a prime example of what's possible when you combine world-class talent with the Westside Barbell method. His unwavering consistency, dedication to improvement, and willingness to trust the process have taken him from an already accomplished grappler to a true contender for the highest honors in his sport.

As Dante continues his quest for ADCC gold, all of us at Westside are proud to play a part in his journey. His success is a testament to the effectiveness of our methods and the power of the Westside community.

For those of you reading this who might not be elite athletes, there are still valuable lessons to take from Dante's experience:

1. Embrace unpredictability in your training. Don't let your workouts become routine.
2. Focus on building overall strength and power, not just sport-specific skills.
3. Push yourself out of your comfort zone regularly. The exercises you like least might be the ones you need most.
4. Track your progress meticulously. Numbers don't lie and can be a great motivator.
5. Understand the 'why' behind each part of your training. Knowing the purpose can help you push through tough sessions.

Remember, the principles that have propelled Dante to the elite level of his sport can be applied, with appropriate scaling, to anyone's fitness journey. Whether you're a competitive athlete or just looking to improve your overall fitness, the Westside way can help you achieve your goals.

*It’s important to note that during the year, he had to taper down for competitions, which involved removing Max Effort (ME) exercises from his training. Had he not needed to taper, it’s highly plausible that he could have surpassed 100 PRs within the year.

2024 ADCC Results

Dante Leon’s performance at the 2024 ACCC was incredible, showing just how strong and determined he is. After a tough start in the -77kg division, where he lost his first match and was knocked out of the running for a gold medal, Dante could have let that be the end of his weekend. But instead, he took responsibility for what happened, focused on what he could control, and came back even stronger.

The next day, Dante entered the absolute weight division, where athletes of all sizes compete against each other. Even though he was up against much bigger opponents and old rivals, Dante didn’t just show up—he stood out. In the quarter-finals, Dante faced Mica Galvão, a top competitor he had wanted to face again for a long time.

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When they last fought at ADCC 2022, Mica won with a questionable score decision, making this rematch even more important for Dante. This time, Dante won by using a move called a straight ankle lock, where he put pressure on Mica’s ankle to make him give up and stop the match.

In the semi-finals, Dante took on Kaynan Duarte, who ended up winning the entire tournament. Kaynan was bigger, but Dante’s strength and technique kept the match extremely close, with Dante losing by only two points. Points in ADCC competitions are awarded for achieving dominant positions or performing certain actions, and a 2-0 score reflects a very close match.

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In the bronze medal match, Dante faced Giancarlo Bodoni and won by decision. A decision means that, after the match ended without either competitor winning by submission or points, the judges decided that Dante was the better grappler based on his overall performance.

Even though he didn’t win his weight class, he came back the next day and defeated some of the top competitors in the sport, including Mica Galvão, the champion in the -77kg division(Dante's weight division), and Giancarlo Bodoni, the champion in the -88kg division.

The bronze medal he earned might not be gold, but what he did on that mat shows just how tough and skilled he is. His ability to bounce back, face his challenges, and succeed is something that will inspire others for a long time.